Lifting Advice Needed

All the lifting advice you will ever need: don't.



Instead, do something fun like riding a bike, skating, or parkour (among many other options).

Stick it in her butt

try eating more to get more calories in your diet and that routine actually sounds pretty good.....taking any supplements?

do 5x5 sets heavy weights, and eatttt

My advice? Go to Bodybuilding.com and get REAL advice.

Don't take any lifting advice from a bunch of 120lb 14 year old suburban kids.

this is very true

THIS

yes. But go to BB.com and glean all the info you can.



And now for a message from Big Uncle Ronnie:

more weight and less reps will get you bigger faster, at one time i was doing 4 reps of everything, and i was huge. now i do 10 reps with a shit ton less weight. that gives me more definition in my muscles.

lift to failure and drop sets?

and i would say be patient and you'll see results soon enough.

what are you eating afterwords? you won't improve if you don't nourish your body.

BEST ADVICE ABOUT WEIGHT LIFTING I HAVE HEARD




I MET RONNIE COLEMAN AND HIS BRAIN IS NOT FIRING ON ALL FOUR CYLINDERS TO SAY THE LEAST

Just switch up your routine and do what gets results...if you can only get 9 reps, hopefully soon you can get 10 then move up weights. Go to bodybuilding.com and get real advice. The kids on this site half of htem are a joke when it comes to working out. there workouts consist of trampolining and longboarding. Get in the gym lift some iron. Get er done

never ever do this.

Pushing your limits will only make them better

Por Que? youve never heard of a rep range ie. 4 sets of 8-12 reps?

dont listen to anything about this on here...

what are you trying to accomplish? are you trying to become a house, or are you trying to get cut up?

thats open for debate. i've seen what the forums say about it.

negative on all fronts their chief. Diet determines how much muscle vs fat you put on. The training is just there to tear the muscle down. The diet is what puts on the muscle and cuts the fat.


acheiving fitness goals is:

70% diet
20% training
10% proper rest

that is how you tear a muscle and hurt yourself you need to ouch yourself but stay within your limits.

do you think you're fat, 'cause you're not. you could be drinking whole if you wanted

ok, so you threw some numbers behind it, but you just said the exact same thing. diet is important.

Damn thats some awful advice.


Cardio- when doing cardio at the beginning of a workout, it is just for warm up purposes. Go at a moderate pace so you break a sweat. When doing it for longer periods, employ an interval type of pace. Go HARD for 2-3 minutes, then a moderate pace for 1.5 minutes, then repeat. Acceptable forms of cardio are jogging and biking; elliptical does nearly nothing, and rowing machines don’t do much either.


Initially- If you don’t know what the exercise motion is, go onto bodybuilding.com and search for it; they have great video tutorials. For the first 3 weeks, just do each exercise at an easy weight to really get the form down, and condition your body for hard workouts. After 3 weeks, jump into the rep/set scheme in the actual program. But make sure you are really feeling the exercise in the muscles you want to hit.


“Everybody wanna be a bodybuilder but nobody wanna lift no heavy ass weight!”- Ronny Coleman

Lifting heavy ass weight, especially with compound full body movements like squats, deads, rows, and bench, stresses your whole body, and makes it release more Growth Hormone. This will allow you to gain muscle, but will also help to lean you out. I personally have bad shoulders so I do lighter weight on bench than I would if I had normal shoulders. MAKE SURE you have your form down, down when doing squats and deads. Don’t worry, lifting heavy doesn’t make you bulky, it makes you strong. Diet is the only thing that determines your body shape. Lifting heavy gives you strength, power, and explosiveness.


Diet- You will achieve nothing if your diet is bad. It is literally 70% of you achieving your goals. It ttook me a long time to learn this. Seriously I cannot stress how important it is. As a general rule you want to eat a meal every 3 hours regardless of your fitness goals. Eating often will keep a constant supply of nutrients flowing through your body, and because your body is always digesting food, your metabolism will be bumped up and you will be able to burn more fat. You want to eat your heavier meals (meals that contain high levels of fat, and starchy carbs) in the morning. This is because they will fuel your body for the upcoming day. You DO NOT need to eat starches…ever. They are low in vitamins and minerals, and contain lots of calories. 60% of your carbs should be coming from vegetables, 20% from fruits, and 20% from starches ( bread, pasta, potatoes etc. even if its whole wheat). I physically cannot put on fat, so I eat fucking everything, including tons of starchy carbs because they are full of calories. Drink a lot of water, and get used to drinking lots of milk (cheap protein). Ill give you a sample diet, but remember that everyone is different, so you can make the meals smaller or larger depending on your desired results.

8:00- 40 g protein shake, 3 packets oatmeal w/ frozen blueberries (I hate mornings so do something quick)
10:00- 1 egg, 3 eggwhite with sausage and veggie burrito.
12:30- Turkey sandwich with fruit and some nuts
3:30- Chicken/tuna salad with glass of milk
6:30- Chicken breast w/ sautéed frozen veggies + milk
9:00- apple + peanut butter+ milk or protein shake
10:30- fruit yogurt + frozen blueberries

I personally, eat A LOT more but I really struggle to keep weight on (im 6’4” 195lbs). This is what I eat:

8:00- 50 gram protein shake, 3 packets oatmeal frozen blueberries
10:30- 4 egg, turkey, avocado, cheese sandwich, yogurt frozen blueberries
1:00- two turkey patty bbq sandwich with 24 oz milk and a pickle
3:00 two baked potatos, can of chili, avocado, cheese
5:30- 35g protein shake with banana
6:30- Steak, sautéed veggies, sautéed potato with 24 oz milk
9:00- Sauteed veggie, spinach, and chicken salad with balsamic and olive oil dressing
10:30- yogurt and bludeberries
11:30- cookies and milk.


I would really suggest picking up a 5lb-10lb container of whey protein. It really is nice to have. Optimum Nutritions 100% whey is one of my favorites and around $45, or dymatize elite whey protein is about the same as well. That’s really the only supplement that you “need”.


Overall fitness- I always listen to my body, and if I really need a rest day, I take it. I also throw in a session of the P90X yoga a couple times a month to keep my flexibility and balance up. My “shoulder circuit” is a bunch of band exercises that I have been doing since I got one of my shoulders “fixed”. Its just some basic rehab stuff. When you do cardio, it should be the interval type because that burns the most fat, while preserving the most muscle. Save the long runs for the summer when you can go shirtless and show off to all the beezies. Try and get enough sleep, but as long as you average above 7 its all good. But make sure you drink LOTS of water, soon your body will start craving it and your immunity will improve, as well as your complexion.


This is 1 workout split that i cycle every 5 days with another 4 day split that is more explosive/injury preventative than this(pm me if you want that too). This covers my needs pretty well. And i know, im one of those weird guys that does heavy pulls on leg day instead of back day.


A (Push Day)
5-10 mins cardio
Dbell Bench Press
1x12
1x10
2x6
Incline Barbell Press
1x10
2x6
Push Press
1x10
3x8
Upright Row
3x10
Reverse Flys
3x10
Overhead Extensions
1x10
3x8
Upper Abs


B (Cardio Day)
5 mins cardio
6 sets plyos
Obliques
Rotational Abs
30 mins Cardio
10 mins Stretching
Shoulder Circuit


C (Pull Day)
5-10 mins cardio
Pull Ups
4x10-12
Bent Rows(underhand)
1x12
3x8
Widegrip Cable Rows
4x8
Shrugs
3x15
Standing EZ bar Curl
1x12
3x6


D (Legs Day)
5-10 mins cardio
Dynamic stretching
Squats
1x15
1x10
1x8
3x4-6
Deadlifts
1x10
1x6
3x3
Straight Leg Deadlift
2x8
Calves-leg press
3x10
Lower Abs
Shoulder Circuit
5 min cardio
5 min stretching

When Im on a strict lifting schedule, I have 3 different routines that I alternate every 2 weeks to keep from plateauing.

Like Jay dope said, 5x5 is a very good way to go about it, but not the only way. My school used the BFS program which was

week 1: 3x3

week 2: 3x5

week 3: 10, 8, 6

and repeat. This is great for heavy compound lifts such as squat, bench, clean and their variations. but only do different lifts per day and attack the entire body.
For example

Monday is bench, clean, squat.
Tuesday cardio
Wednesday is bench variation, squat variation and clean again. (I love Clean)


As far as muscle isolation lifts I don't agree its the best routine.

Stick with your exact routine but change your reps.
try 12, 10, 8, 6 or
10, 8, 6, 4, or
15, 12, 10, 8. Always start with a weight light enough that you can up the amount of weight after each set. Do this for all 3/4 exercises for that muscle group. try to stagger your exercises as well. So on a back/bi day do a back exercise then a bicept exercise etc, etc.


You mention lifting 6 days a week. That is far too much. Rest is equally as important as lifting and you will notice faster gains if you allow your muscles to recover. try a M W F lifting schedule with cardio on Tuesday Thursday Sunday. If you don't like to run like me then try high intensity workouts with light weight. Medicine balls are great for this. It gets your heart rate up there and you're still working you're muscles.

I didn't proof read this so If I don't make sense at all just PM me. I love talking about this shit.

Every time you lift you tear your muscles, thats what makes you sore and thats what makes you strong, Get learned and don't give advice when you need advice.

Interesting stuff in this thread....threads.

lifting is kinda gay.

CALIGROWN EVERYONE IS DIFFERENT BUT I WOULD NOT RECOMMEND THAT WORKOUT TO ANYONE. HOLY OVER TRAINING BATMAN. KEEP IT SIMPLE AND STICK TO THE BASICS. FIND OUT WHAT WORKS FOR YOUR BODY AND WHAT DOES NOT. 90% OF BODYBUILDING IS NUTRITION SO IF YOU ARE NOT EATING LIKE A CHAMP YOU ARE NOT GOING TO LOOK LIKE ONE. REST IS VERY IMPORTANT. UNLESS YOU HAVE A NEEDLE IN YOUR ASS BEING IN THE GYM EVERYDAY IS GOING TO BE COUNTERPRODUCTIVE. ROME WAS NOT BUILT IN A DAY.

PERSONALLY THESE ARE THE EXERCISES THAT WORKED FOR ME:

INCLINE BENCH
SQUATS
DEADLIFTS
CLEAN AND PRESS
ARNOLD PRESS
WIDE GRIP PULLUPS
BENT OVER ROWS

IN THE GYM 4-5 TIMES A WEEK WORKING OUT FOR ~45 MINUTES.

SUPPLEMENTS:
-WHEY PROTEIN (POST WORKOUT)
-CREATINE MONOHYDRATE

EAT EAT EAT

because generally it makes me better at athletic events than you...plus it also naturally attracts the opposite sex to me over you, so i have a leg up in the competition for the sexiest females.


Why wouldnt you want to develop your athletic and aesthetic ability, especially if you enjoy doing so, and it is extremely healthy?

TROLL OR ARE YOU JUST RETARDED?

i lol'd cause thats the douchiest think you could have said

wallaces post isn't worthy of a response.

he sees bodybuilding from a very shallow point of view which clouds his judgement to the true benefits.

no its seriously the same thing

i don't see the relation at all

Straining is what you are looking for, Or fucking up your ligaments. Its caused by overexertion not failure. Put Four 5 pound weights on each side of the bar next time you bench. do 10 reps then take a weight off each side, repeat. Depending on your strength you won't be able to lift the bar on your last set. Thats muscle failure.


In my college lifting class we would start the semester off with super sets. 24 reps of each exercise reaching failure at the end, week 2 36 reps and week 3 48. You wouldn't believe the amount of strength you can gain, especially if you are someone who hasn't lifted in a long time.

how is 2 guys having a conversation about the diet they're on for working out different than 2 girls talking about the diet they just started because some dumb bitch in teen people raved about it?

As long as my diet and rest are on point, this training regimen works wonders for me. I usually end up hitting the gym 5-6times per week. And i am an ectomorph.

To intake enough calories for me to gain any meaningful weight at this point would be very fucking expensive, so my current goal is to get strong, but also get conditioned. If i was purely bulking, i would just do starting strength.


But curiously, why would you consider this overtraining? the cardio day is essentially a rest day, and i have a pure rest day built in every 5th day. So essentially in the total 10 day cycle i am lifting 6 times, cardio twice, and two full rest days...plus any additional rest days that i feel are needed at the time.

Everyone is different, what works for this guy, or that guy, will not necessarily work well for you or me. Go see a weight lifting coach, and have him teach you the proper way to lift, and figure out a good work out program for you.

Bodybuilding.com is a great source for information on supplements.

Other great websites to look at include:

crosfitendurance.com

mobilitywod.com - a great blog on increasing range of motion, decreasing muscle stiffness, and other aspects necessary for a healthy work out program. The exercises are painful, but the results are good.

mountainathlete.com - great information on functional strength and fitness.

SOLID POST

I LOVED WORKING OUT AND NOT BECAUSE OF GETTING GIRLS. RARELY DO GIRLS FIND GUYS WITH NO NECK AND BIGGER TITS AND ASSES THAN THEM APPEALING. I FOUND IT CHALLENGING AND WAS ALWAYS STOKED WHEN I STACKED ANOTHER 5LBS ON A 1RM OR GOT AN EXTRA REP. THE ONLY REASON I STOPPED IS BECAUSE IT IS A LIFESTYLE AND I WANTED TO FOCUS ON LEARNING TO SKI. I FEEL YOU HAVE TO BE 100% DEDICATED TO BODYBUILDING OR ELSE YOU ARE JUST WASTING YOUR TIME

If you're a member at the YMCA or most other gyms, just talk to a trainer. they usually have plans mad up for people free of charge or even programs.

THIS THIS THIS!!!!

When you notice your weight jump or a vein pop or someone give you a compliment or just notice that you've changed at all it the best feeling ever.

Its like landing that trick you've tried 20x.

forgot to add:

IMO cross-fit sucks. It is incredibly hard for people to maintain motivation to hit the gym hard every workout when they know that it is going to be excruciatingly painful and taxing. I personally like leaving the gym all pumped up, and kind of energized...not feeling like death, and wanting to just lie down.

This combined with the fact that many workouts include performing high risk, athletic movements(cleans, snatches, heavy deads etc), as quickly as possible, while near exaustion lends itself to poor form and injuries.

Agreed I wouldn't recommend any free weight lifting to anyone that doesn't know proper form.

It seems second nature to someone who has been lifting for awhile but it still surprises me how many people have no idea about proper form, to the point that what they are doing is dangerous.

Cross-fit builds performance strength and fitness. There are many guys who lift lift lift, and sure can rack up impressive amounts of weight, but ask them to run a quick mile or two, climb a rope, hop over a wall, etc... and they can't do it.

I also agree, there has to be a balance, otherwise you won't have any.

to each their own. But when you are fucking exhausted, there is no way that you should be doing any kind of olympic lift...its simply not safe. Outside of that, all i can say is that it takes a special kind of person to consistently attack their cross-fit workout with zeal.

I think that in theory, cross-fit is awesome, but in practice it is really not feasible or safe for the vast majority of people. But in theory it would be the best of both worlds.

Fortunately those people probably wouldn't go back to for round 2.

being in good shape/muscular is good for health. it also means the person is doing a lot of activity and otherwise taking care of themselves.

getting retardedly thin is unhealthy and leads girls to fucking die. how is that the same as people talking about diets that make them healthier and in better shape? dumbass

I have no problem busting my ass off for 45min-hour 4-6 days a week.

You bring up a point with the lifting, and that is why we build up to that point, by doing lots and lots of light weight lifts for the first couple weeks to build that muscle memory. We also don't load up the weight when doing exhaustion work outs.

I don't only do cross fit, but I use it in my work outs, I also run (2-4 miles most days, up to 7 on occasion), bike, ruck (35-55lb ~40miles a week), and have lifting sessions (2-3x a week). Mind you I did not just jump into that, I worked up to it.