Suggestions for Weight Lifting Regimen
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RE: Suggestions for Weight Lifting Regimen
ORIGINAL: Brandon77
Very true, but I think its more like a couple months....
Anyway, I go 4x a week...do a 15 min cardio warm-up on the treadmill or bike, then do my workout. Usually 2-3 muscle groups a day, one day for legs. I drink a creatine shake after and eat a 20g protein bar. I've been doing this for about 6 months now and have put on about 12 lbs in muscle. Works for me.
ORIGINAL: Munson
Your body will get used to a routine after a few weeks, so you need to change things up to keep shocking the muscles into growing.
Your body will get used to a routine after a few weeks, so you need to change things up to keep shocking the muscles into growing.
Very true, but I think its more like a couple months....
Anyway, I go 4x a week...do a 15 min cardio warm-up on the treadmill or bike, then do my workout. Usually 2-3 muscle groups a day, one day for legs. I drink a creatine shake after and eat a 20g protein bar. I've been doing this for about 6 months now and have put on about 12 lbs in muscle. Works for me.
I'm pretty close to this, but I'm at the gym 6-7 times per week (cause I get a free membership for the school gym). I do the 15 min cardio, stretch, and then work out groups of muscles from alternating sections of my body. Usually, biceps/forearms/shoulders&deltoids one day, hamstrings/lower back/butt the next, triceps/chest/sides/upper back the next, and finally quads/calves/outer & inner thighs. I do ab work just about every day. Give yourself a day off every once in a while. I usually mix in a cardio only day where I ride the bike/jog for 40 minutes. Doing this for the past 3 months has not lost me any pounds, but it has been reallocated to better places.
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From: Worldwide not a joke
RE: Suggestions for Weight Lifting Regimen
I was about where you were at Greek for several years, the only difference was being a Marine for almost 8 years at that time. I had good definition, but no bulk , so I wanted to add some true muscle mass. One of the things I used was Arnold Schwarzenegger's book," the Encyclopedia of modern-day bodybuilding to help kickstart my extended workout. It is almost a thousand pages of reference information concerning proper technique, diet and etc. etc.. The biggest secret I walked away from the book was a 3/2 split workout which basically means on day one You work your chest and back . On day two, you work your shoulders and arms. On day three You work your legs, (thighs and calves). At the end of the three days. You repeat it, and on the seventh day you rest the whole body. You work your abs every day and get a good cardio in for at least 30 minutes.(That part was easy. I got any and every day as part of regular duty requirements) Now the techniques you utilize is rep to failure. Three to four sets with the last set being no more than four to five reps in my case, if it was more than that I needed to add more weight in the previous sets. So that I could not push out more than four to five in the last set. Now in your case, for just definition purposes, I would use the same style of work out but not rep to failure. I'd stick with about three sets with light weight. In the picture below, I was actually around 200 Ibs, which was a little more than I needed. So I went down to 188 lbs With 10% body fat before this last little setback. I had 17 inch neck, a 50 inch chest and a 34 inch waist packed into a 5 /10 frame
BTW
all-natural, no juice. Not even creatine
[IMG]local://upfiles/16045/520881FA507A4639AD14603C40A9D3A8.jpg[/IMG]
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From: Fort Awesome
RE: Suggestions for Weight Lifting Regimen
A fewsuggestions. Rest. Actually, two definitions of rest. Your muscles get bigger when they have time to recover, and you need to get enough sleep everyday that you work out.Another suggestion is to do GOOD reps. I can't stand seeing bad form because I know it is a waste of time. You know, the guys that hump alot ofplates on a bench press and their *** and back come off the bench for every rep...that is a bull**** waste of time. Don't have an ego and only puton enough weight that you can do perfect reps for. If you chose five or twelve reps, make sure the weight you chose allows you to do it well. Also, make sure you breathe properly and have a nice pace through your reps. For example, on a bench press, count two seconds down and one second up. Allow only one minute between reps...that will fatigue your muscle fibers. That also helps to have a shorter workout.Unless you are training for Mr. Universe, there is really no reason to spend hours at the gym every day. Enjoy yourself...you will get addictedafter a few weeks if you keep a consistant routine. Also, you may want to give yourself a goal. Physically write something down on the calendar. If you do that, it gives you a place to get to. Nobody starts ajourney without having a final destination. You can't go to the gym and haphazardly lift weights with no purpose. Set a body fat goal, or a strength goal, orput a reward at the end of your alotted time frame. I have gained about twenty pounds since I got married two years ago. I am going to buy myself a nice pair of leathers in the waist size I want to be, and work my way to them. Make sense? Anyway, I have gone on and on...sorry. Good luck.
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RE: Suggestions for Weight Lifting Regimen
ORIGINAL: voodoochyl
A fewsuggestions. Rest. Actually, two definitions of rest. Your muscles get bigger when they have time to recover, and you need to get enough sleep everyday that you work out.Another suggestion is to do GOOD reps. I can't stand seeing bad form because I know it is a waste of time. You know, the guys that hump alot ofplates on a bench press and their *** and back come off the bench for every rep...that is a bull**** waste of time. Don't have an ego and only puton enough weight that you can do perfect reps for. If you chose five or twelve reps, make sure the weight you chose allows you to do it well. Also, make sure you breathe properly and have a nice pace through your reps. For example, on a bench press, count two seconds down and one second up. Allow only one minute between reps...that will fatigue your muscle fibers. That also helps to have a shorter workout.Unless you are training for Mr. Universe, there is really no reason to spend hours at the gym every day. Enjoy yourself...you will get addictedafter a few weeks if you keep a consistant routine. Also, you may want to give yourself a goal. Physically write something down on the calendar. If you do that, it gives you a place to get to. Nobody starts ajourney without having a final destination. You can't go to the gym and haphazardly lift weights with no purpose. Set a body fat goal, or a strength goal, orput a reward at the end of your alotted time frame. I have gained about twenty pounds since I got married two years ago. I am going to buy myself a nice pair of leathers in the waist size I want to be, and work my way to them. Make sense? Anyway, I have gone on and on...sorry. Good luck.
A fewsuggestions. Rest. Actually, two definitions of rest. Your muscles get bigger when they have time to recover, and you need to get enough sleep everyday that you work out.Another suggestion is to do GOOD reps. I can't stand seeing bad form because I know it is a waste of time. You know, the guys that hump alot ofplates on a bench press and their *** and back come off the bench for every rep...that is a bull**** waste of time. Don't have an ego and only puton enough weight that you can do perfect reps for. If you chose five or twelve reps, make sure the weight you chose allows you to do it well. Also, make sure you breathe properly and have a nice pace through your reps. For example, on a bench press, count two seconds down and one second up. Allow only one minute between reps...that will fatigue your muscle fibers. That also helps to have a shorter workout.Unless you are training for Mr. Universe, there is really no reason to spend hours at the gym every day. Enjoy yourself...you will get addictedafter a few weeks if you keep a consistant routine. Also, you may want to give yourself a goal. Physically write something down on the calendar. If you do that, it gives you a place to get to. Nobody starts ajourney without having a final destination. You can't go to the gym and haphazardly lift weights with no purpose. Set a body fat goal, or a strength goal, orput a reward at the end of your alotted time frame. I have gained about twenty pounds since I got married two years ago. I am going to buy myself a nice pair of leathers in the waist size I want to be, and work my way to them. Make sense? Anyway, I have gone on and on...sorry. Good luck.
One of my primary motivators is fitting into my leathers better. I can get in them now, but I'd like for them to fit better.
Senior Member
Joined: Oct 2007
Posts: 387
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From: Atlanta, GA
RE: Suggestions for Weight Lifting Regimen
I know of a lot of workouts but this is hte one I find best. It's not going to give you the Technical best results but it's the easiest to do providing you have a life and aren't going for Competition results.
1 thing is it takes an average of 72hours for your muscles to fully heal after a workout. So don't do a bench press everyday.
But the workout I liked that got me the best results that didn't take away my life was a 3day workout.
I'd go in Monday and do my Back and Biceps(Your pull muscles). Wednesday I did my legs(Calves can be worked out once ever two days) and Friday I did my chest, Triceps, etc(Pumped it up for the weekend of going out). With my delts I did those with my Back workout since I targeted my traps with with my back. But sometimes switched it up.
If you think you are over working out quit for a week then go workout again. If you feel stronger the next time then you are over working and your muscles finally fully healed.
Also you can start your workout on Sunday instead of Monday if you don't want to be working out on Friday. And you don't have to stick by it 100%. Cardio helps also even if you are skinny.
1 thing is it takes an average of 72hours for your muscles to fully heal after a workout. So don't do a bench press everyday.
But the workout I liked that got me the best results that didn't take away my life was a 3day workout.
I'd go in Monday and do my Back and Biceps(Your pull muscles). Wednesday I did my legs(Calves can be worked out once ever two days) and Friday I did my chest, Triceps, etc(Pumped it up for the weekend of going out). With my delts I did those with my Back workout since I targeted my traps with with my back. But sometimes switched it up.
If you think you are over working out quit for a week then go workout again. If you feel stronger the next time then you are over working and your muscles finally fully healed.
Also you can start your workout on Sunday instead of Monday if you don't want to be working out on Friday. And you don't have to stick by it 100%. Cardio helps also even if you are skinny.
Jan 2009 ROTM
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RE: Suggestions for Weight Lifting Regimen
All the above, the only things i would add is 1 commitment, you have to have it, dont cheat, dont make excuses. 2 no carbs within 3 hours of bed time, snack on pickles, fat free jello, whatever, but no carbs.
Joined: May 2006
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RE: Suggestions for Weight Lifting Regimen
try this one just add some cardio to keep ya lean. http://www.muscleandstrength.com/wor...g-program.html
Friend and Hero ...
Joined: Apr 2007
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From: Worldwide not a joke
RE: Suggestions for Weight Lifting Regimen
ORIGINAL: voodoochyl
A fewsuggestions. Rest. Actually, two definitions of rest. Your muscles get bigger when they have time to recover, and you need to get enough sleep everyday that you work out.Another suggestion is to do GOOD reps. I can't stand seeing bad form because I know it is a waste of time. You know, the guys that hump alot ofplates on a bench press and their *** and back come off the bench for every rep...that is a bull**** waste of time. Don't have an ego and only puton enough weight that you can do perfect reps for. If you chose five or twelve reps, make sure the weight you chose allows you to do it well. Also, make sure you breathe properly and have a nice pace through your reps. For example, on a bench press, count two seconds down and one second up. Allow only one minute between reps...that will fatigue your muscle fibers. That also helps to have a shorter workout.Unless you are training for Mr. Universe, there is really no reason to spend hours at the gym every day. Enjoy yourself...you will get addictedafter a few weeks if you keep a consistant routine. Also, you may want to give yourself a goal. Physically write something down on the calendar. If you do that, it gives you a place to get to. Nobody starts ajourney without having a final destination. You can't go to the gym and haphazardly lift weights with no purpose. Set a body fat goal, or a strength goal, orput a reward at the end of your alotted time frame. I have gained about twenty pounds since I got married two years ago. I am going to buy myself a nice pair of leathers in the waist size I want to be, and work my way to them. Make sense? Anyway, I have gone on and on...sorry. Good luck.
A fewsuggestions. Rest. Actually, two definitions of rest. Your muscles get bigger when they have time to recover, and you need to get enough sleep everyday that you work out.Another suggestion is to do GOOD reps. I can't stand seeing bad form because I know it is a waste of time. You know, the guys that hump alot ofplates on a bench press and their *** and back come off the bench for every rep...that is a bull**** waste of time. Don't have an ego and only puton enough weight that you can do perfect reps for. If you chose five or twelve reps, make sure the weight you chose allows you to do it well. Also, make sure you breathe properly and have a nice pace through your reps. For example, on a bench press, count two seconds down and one second up. Allow only one minute between reps...that will fatigue your muscle fibers. That also helps to have a shorter workout.Unless you are training for Mr. Universe, there is really no reason to spend hours at the gym every day. Enjoy yourself...you will get addictedafter a few weeks if you keep a consistant routine. Also, you may want to give yourself a goal. Physically write something down on the calendar. If you do that, it gives you a place to get to. Nobody starts ajourney without having a final destination. You can't go to the gym and haphazardly lift weights with no purpose. Set a body fat goal, or a strength goal, orput a reward at the end of your alotted time frame. I have gained about twenty pounds since I got married two years ago. I am going to buy myself a nice pair of leathers in the waist size I want to be, and work my way to them. Make sense? Anyway, I have gone on and on...sorry. Good luck.
BTW
If You Ditch the Bowtie You May Have Found a New Workout Partner When You're Ready LOL
