Weight Lifting Help!!!!

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Loner

Thanks yeah i play sports to so mabye 3-4 days a week lifting is better idea

Sep 19 2011 9:31PM

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FreeWilley

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Ridiculous

-Lift heavy within the 8-12 rep range and do 3 or 4 sets
-Stick to compound lifts like squats, deadlifts, bench press, overhead press, dips, pullups

And EAT!!!! Make sure you are getting about a pound to a pound and a half per body weight of protein and eat 500 calories over your maintenance

Sep 19 2011 9:31PM

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Loner

also another thing im looking for is what muscles should i work together like chest,shoulders ect.

Sep 19 2011 9:34PM

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Loner

and +K to every one

Sep 19 2011 9:35PM

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maxter-paxter

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Ridiculous

never actually lifted any weights and people say im strong. i guess its because my job requires a lot of heavy lifting...

Sep 19 2011 9:43PM

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Loner

you are a lucky man. i guess i should just find a new job then....

Sep 19 2011 9:57PM

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Insane

balls. check out the programs mentioned on the mens health forum to start. (starting strength... etc...)

if you want to lift every day then you can do a body part a day. if you want to lift less frequently then do upper body day, lower body day, rest day, repeat.

compound exercises should be your bread and butter but you can mix in isolation stuff too.

lighter weight with proper form is always better than rushing to lift heavier.

if they have any functional equipment at the Y then try experimenting with that. I like to do squats on an upside down bosu ball and do rope undulation while standing on a balance board.

how old are you?

Sep 19 2011 9:58PM

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cum

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Loner

You gotta eat. Its extremely hard to gain muscle mass without eating above your caloric maintenance. Eat foods you like that are high in protein/calories. A can of tuna or chicken breast on saltines is great and a decent amount of protein. Drink alot of milk. Like at least 6+ cups a day. If its hard to eat 3000ish calories a day, maybe you should look into a weight gainer. They usually have a shitload of protein and sometimes creatine. But at the very least, eat lots and maybe supplement it with whey.

Sep 19 2011 10:03PM

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cum

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Loner

Also you have to realize that doing a shitload of running and cardio is going to make it harder to gain muscle mass from lifting. It burns tons of the calories that are essential to building muscle mass.

Sep 19 2011 10:05PM

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Loner

Ok good stuff guys thanks and im 17 years old

Sep 19 2011 10:09PM

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Posts: 220 - Karma: 13

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Loner

Also not really looking for the bulk i just want to get cut and get stronger (aka be able to lift more) then i do presently.

Sep 19 2011 10:10PM

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http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

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Loner

heres one that i found that i might do...

Sep 19 2011 10:14PM

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Crazy Fool

I happen to have my plan beside me, so I'll type it out for you.

Chest/triceps

Bench press
Incline Bench press (dumbell)
cable fly
Dips
one arm cable extension- sideways then forward facing
db tricep kickback

Back/bicep

wide grip pull up
seated row
unilateral pulldown
dumbell row (single arm)
preacher curls
hammer curls
bicep curls
270* (hold one weight with your arm bent at 90* while doing curls with the other arm, switch without a break, do it till you're dead)

Shoulders/legs

shoulder press (DB)
smith machine press
cable abductions
DB bent over reverse fly into a shoulder flexion
smith machine squat
leg press
lunge walks
calf raises
hamstring curls

bicep/tricep

eazy bar tricep extension (skull crush)
21's (with the easy bar, 7 reps of the lower half of a bicep curl, 7 reps of the upper half, 7 full reps in a row)
db bicep curl
overhead cable extension-cable tricep extension
hammer curls-cable curls

(The dash means a superset, so do one, then right into the other)

I got this from a trainer at my gym and I always feel really good afterwards. google any of the things that you don't know.

Also, get someone to show you proper technique and whatnot. it's really important.

Sep 19 2011 10:19PM

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Loner

Thanks bro this was really what i was looking for and how has it been working for you?

Sep 19 2011 10:21PM

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Crazy Fool

forgot to say, 3-4 sets of 8-12 reps.

Sep 19 2011 10:22PM

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Loner

ok thanks and do you do this like monday, tuesday, rest, thurday, friday and rest the weekend

Sep 19 2011 10:24PM

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Crazy Fool

It's been going well. I'm not intending on getting super build or anything, but I can notice a difference in the 6 weeks or so I've been on this plan. my weights have been steadily increasing.

Sep 19 2011 10:25PM

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Bi-ShredinalGuy

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Insane

look into the BFS (Bigger Faster Stronger) program. They also have a stretching routine. I did it for a phy ed class last year it was pretty good.

Sep 19 2011 10:25PM

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Crazy Fool

I don't really think the days you do it matter that much. I just do it whenever I'm free. Try and take the weekends off so I'm not tired when I go out and whatnot.

Sep 19 2011 10:27PM

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Loner

Oh yeah i feel yeah there and thanks!

Sep 19 2011 10:32PM

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californiagrown

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Crazy Fool

actually, every single girl(3) i know that can bench 135 and pull 225 is smokin hot...not bulky or ripped, but you can tell she is in super good shape. They are also the girls that dont have to really watch what they eat or drink when they go out.

To put on muscle takes A LOT of hard work-eating and training. you dont get ripped by accident.

To the OP, gaining muscle is 80% diet 20% training.

Also, why the fuck are you asking a ski site, when there are hundreds of bodybuilding, and powerlifting sites? seriously though, you are gonna get a bunch of gapered out answers here.

Sep 19 2011 11:49PM

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TechnoPotamus

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Crazy Fool

oh jesus not this shit again.

more noob responses from string bean skinny people who claim they know fitness information. go to bodybuilding.com and join the forums and start reading fitness related publications.

Sep 19 2011 11:53PM

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Loner

Sorry man and basicly what i was trying to say is that i dont want to do the insane dieting stuff ... and i dont want to be in the gym more than 1 and a half a day or have to mess with tons of suppliments. Plus im new to this so you can see why i said that lol.

Sep 20 2011 12:07AM

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Loner

Yeah i think im going to check out other forums about lifting. Thanks for the help though....

Sep 20 2011 12:10AM

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Insane

you don't have to do insane dieting but you need to eat more protein, try to maintain even (no spikes or dips) blood sugar, and not eat junk food. fuel your body right otherwise you'll be tearing up muscle fibers lifting without giving them what they need to rebuild.

and girls don't have enough testosterone to get jacked/bulky. they can gain a little muscle and tone but they aren't going to look like the incredible hulk

Sep 20 2011 2:01AM

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TACO-DOG.exe

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Crazy Fool

Pick things up, and but them down.

Sep 20 2011 2:03AM

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Oldmann1584

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Insane

what youre gonna want to do is work your muscles in alternate groups. example triceps and pecs on the same day, because you work your triceps when you work your pecs. when i work my back i do shoulders same day but make sure you dont work the same muscles two days in a row. you might also want to avoid doing shoulders right afte doing bench cause you do work your front delts when you bench. these are just a few tips i really do recommend reading mens health etc and go on forums and read more articles about it. also consume whey protein post workout.

Sep 20 2011 2:44AM

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saskskier

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No Life

Go find yourself a Crossfit gym and start that. I promise you will never get bored. You might not get huge, but you will get fit. Heavy lifting along with high intensity, varied movements. There is no way I could commit myself to going and doing the same thing over and over again at a normal gym.

Sep 20 2011 1:33PM

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PopsicleStand

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No Life

thinking the same thing.

Sep 20 2011 1:35PM

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Dustin.

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Crazy Fool

Another thing...eat more, but eat right. If you eat more while lifting, you'll inevitably gain some muscle along with some fat. Watch your BF% and make your cardio more short and intense (think NFL) if you want to gain muscle without being a fatass.

I'm rarely impressed with someone putting up 300 on bench if they're 20% bodyfat or can't run a mile for shit. My next goal is to qualify for Boston in the same year that I put up 300 on bench. If I can do both I'll be pretty stoked, but it's a super challenging thing to strive for. Diet is important to say the least.

Sep 20 2011 2:10PM

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blackmamba.

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Insane

clean up your diet (i.e., get rid of all the fast food, carbonated drinks, coffee, etc.)

drink lots of water

natural protein sources are ALWAYS better than whey protein or any other supplement

get a good nights rest

cheat days are ok but you gotta have the mental fortitude to say no

portion control is key

switch up your workout routine

Sep 20 2011 2:22PM

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turtles

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Ridiculous

obviously you have heard of alternating muscle groups, right? you should do some research before jumping into a routine. you could create your own routine pretty easily, i am sure the ymca has sheets already good for making your routine. each week i lift every other day and swim/bike in between those, then sunday is my off day. create whatever is best for you but don't try to impress anyone with what you can lift when creating your routine because you can really fuck yourself up in the gym if you don't know what you are doing. if your not quite sure find a trainer or use the google

Sep 20 2011 2:27PM

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FLBP

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Insane

I'd suggest Monday Wednesday Friday do an Arm, Chest, upper back, and shoulder routine

Tuesday Thursday Saturday do legs and core

On days that your lifting do a solid 5-10 minute run, at least once a week you should devote an hour to 90 minutes of cardio, biking/running/rowing

Sep 20 2011 3:02PM

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TechnoPotamus

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Crazy Fool

this thread pains me to read.

OP, go subscribe to Muscle&Fitness magazine. NOT men's health because they think they know what they're talking about, but only to a beginner/intermediate extent. Muscle & Fitness would be a good start for you to start reading along with the Basics of lifting on bodybuilding.com. There is so much BS info and bad advice in this thread already, just go seek out a reliable and validated source.

The question you should ask when anybody gives you workout advice is - how strong and how big and how fit is the person giving me advice? Do they practice what they preach? Do they LOOK like they practice what they preach? What are their bench/squat/deadlift numbers? Do they really have a clue? ...because I guarantee if you do that in this thread you'll weed out 99% of the advice real quick. GO TO A REPUTABLE SOURCE, trust me. don't get started on the wrong foot because you took false/poor advice.

Sep 20 2011 3:21PM

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ImNotARacist

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No Life

The BFS program paired with auxillary lifts and a circuit burnout once a week is the best by far.

My entire football team lived by BFS, I lived by BFS, our weights teacher lived by BFS.

BFS IS THE WAY TO FUCKING GO.

BFS makes P90x look like a 110 pound blind kid with one arm

Sep 20 2011 3:28PM

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SgtSteamy

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Ridiculous

I put on 30 lbs over the course of a summer... I started at 164ish... Started lifting hard everyday and my metabolism kicked in... I kicked the soda habit and lost 9 lbs over two weeks and was at 155 at a low point. 3 weeks ago I was 186.

I'm not an expert but I'll tell you the biggest thing I noticed is DIET. Sure there are a lot of great ways to go and kill it in the gym every day. But if your not feeding your body right... Your growth will not be as rapid or non existent.

I highly suggest you look around at good diet plans but here are some guidelines I followed.

Eat smaller meals, more often.

Eat complex carbohydrates before you lift. I like to have a cup of noodles an hour before I lift. This will help supply energy while lifting.

Have at bunch of simple carbs when you finish lifting. I typically eat 2 cups of pineapple after I finish lifting.

These are just the tip of the iceberg. But these are some things that should help you notice a difference right off the bat.

Also it doesn't hurt, if you can afford it, to purchase some type of weight gainer / mass gainer. These supplements can be expensive but are a great way of getting those carbohydrate and calories that are sometimes so hard to get :)

Sep 20 2011 4:12PM

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californiagrown

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Crazy Fool

But chad Ochocinco almost exclusivly eats McDonalds and is in great shape. Arnold drank tons of beer, and i am a greek god and survive solely off of 4loko and abbazabba. Im not wrong...so i must be right.

Sep 20 2011 10:43PM

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TheRightCoast

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Loner

THIS THIS. Go to BB.com and get your learn on. Lift smart and eat right

Sep 20 2011 10:50PM

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Deluge

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No Life

this and whey protein

Sep 20 2011 10:53PM

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Insane

I know a guy who got shredded on tuna fish and snickers

Sep 20 2011 10:55PM

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Stose

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Crazy Fool

our football weighs program

MONDAYS

1.stretch

2. Bench workout, increase weight as you go doing reps of 10,8,6,4,2,1,and back to 10

3. put 4 weights on either side of the bar. bench 5x. take one weight off either side, bench 5x. keep going untill you get all the weights off the bar, and then go back up

4. but a weight on the bar you can do 10 times pretty easily. hold the bar in the air for 30 seconds, bench 7 times, hold it in the air for 25 seconds, bench 6 times. then 20 seconds adn bench 4 times

5. standing up take a plate and press it 20x in front of you 20x behind

TUESDAYS

1. Stretch

2. squats. reps of 10.8.6.4.3.2.1 and back to 10

3. jump rope

4. a hundred air squats

5. lunges 4 sets of 10

WEDNESDAYS

1. stretch

2. cleans sets of 10,8,6,4,2,1

3. Deadlifts 3 sets of 10

4. shrugs 4 sets of 10

5. option of jerk press

THURSDAY(conditioning day)

1. stretch

2. 100 jumping jacks

3. 25 8 count body builders

4. UCLAs

5. Star jumps

FRIDAY

1. Stretch

2. its a freelift day so we do any of the following

-skull crushers

-incline, close grip, or military press

-bicept/tricept curls

-calf raises

-crunches

-(really anything else we can think of)

Sep 20 2011 11:04PM

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californiagrown

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Crazy Fool

thats cause if yo eat enough of them, snickers are actually really fucking good sources of 2 of your 3 macros, while tuna takes care of the 3rd. Its actually a pretty decent diet.

Sep 20 2011 11:06PM

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