Workout questions

[Zylo]

I know I link this shit far too often, but seriously, good stuff goin' on there: http://forum.bodybuilding.com/

[Norelco]

I know I link this shit far too often, but seriously, good stuff goin' on there: http://forum.bodybuilding.com/

True dat.

[markasstrick]

i used to know this jamacian guy who claimed he was addicted to long distance running, it can get you high apparantly

[Zylo]

i used to know this jamacian guy who claimed he was addicted to long distance running, it can get you high apparantly

It releases dem dare endorphins mang, and they feel goooooooood <3.

[Ddz]

i used to know this jamacian guy who claimed he was addicted to long distance running, it can get you high apparantly

It releases dem dare endorphins mang, and they feel goooooooood <3.

yep it does. I <3 running

[Meat]

i used to know this jamacian guy who claimed he was addicted to long distance running, it can get you high apparantly

Does he live in a high altitude area?

[Norelco]

Not gonna give you specifics but in general, if you want more toning then do more reps with lighter weight, if you want more muscle then do fewer reps with heavier weights,

that's is a myth, you should always try to go for the optimal 8-12 range with max weight.

I dunno I'd beg to differ. I've been doing high reps/low weight for a long time and I have some pretty toned muscles and so do the other runners on my team that do similar routines. We also have high metabolisms too so that probably plays a big role. Personally I still think high reps/low weight will tone your muscles along with a good diet better than anything else.

Diet is the only thing that controls tone. Period. You obviously burn more calories than you in take so it would make sense you are toned. Tone doesn't show through a layer of fat.

[MF Perm]

Not gonna give you specifics but in general, if you want more toning then do more reps with lighter weight, if you want more muscle then do fewer reps with heavier weights,

that's is a myth, you should always try to go for the optimal 8-12 range with max weight.

I dunno I'd beg to differ. I've been doing high reps/low weight for a long time and I have some pretty toned muscles and so do the other runners on my team that do similar routines. We also have high metabolisms too so that probably plays a big role. Personally I still think high reps/low weight will tone your muscles along with a good diet better than anything else.

Diet is the only thing that controls tone. Period. You obviously burn more calories than you in take so it would make sense you are toned. Tone doesn't show through a layer of fat.

Myth is correct.

http://www.exrx.net/WeightTraining/Myths.html <-- Source

Also, one important thing to remember is that to develop a good amount of muscle is to intake approx .8 grams of protien per body weight. A safe bet is a rounded out 1g per, in the case you have a high metabolism. The reason for this is because just carbs and fat are not enough to sustain muscle growth after a work out, the muscle will begin to feed on its own protien. That = not good. it will take alot longer to see results.

Another key thing is to ALWAYS STRETCH. Before and after. Stretching after is the most critical time, especially if you are skinnier. Also, to provide the proper amounts of hydrogen to your muscle cells, you should try to drink at least 1/2 gallon of water while working out.


Good results come of more than just workout technique and intensity. So a solid diet of a protien shake for breakfast, chicken and fish ( tuna is great for bodybuilding ) lunches and dinner, and a protien shake post-workout you'll see results in about a month or so.


Even if you are skinny, it is false that a high carb and high fat diet will help you put on the proper pounds just because you are lifting weights. Just make use of high protien intake and healthy water-heavy calories like vegetable and fruits.

[Devek]

You are all wrong

The most important thing is to have fun. If you don't enjoy what you are doing you won't keep it up and even the best well designed workouts take 3 months to show any results.

You won't keep yourself miserable for years at a time, and forcing yourself through some shitty program with a shitty diet for 3 days hurts yourself more than it helps.

[simozene]

I have been working out for a few months now and started out similar to you. I had never worked out before and needed a simple routine to get in shape and build some muscle. So I joined a gym near my job and started going there after work 3-4 times a week. So I researched working out and built a 3-day split for my weekly routine.

I start every workout with 20 minutes of cardio, usually on an elliptical.

For every exercise I try pick a suitable weight such that I do 3 sets of 10 reps each and fail on the third set. It's also a good idea to have a protein shake every morning and post-workout, make sure to drink plenty of water, and remember to do your stretching.

This is my routine. The basic idea is once you divide your days into muscle groups, pick 2-4 workouts for each group that work for you. Note that day 1 and day 3 workout can use a lot of the same secondary muscles, so they should have at least 2 days in-between them.

Also, the abs are a special muscle group to work out. For this group you'll want much higher reps than the others and it should always be the last part of your workout.

Day 1: Chest, Biceps, Triceps, Abs

Chest:
Flat Bench Dumbbell Press
Flat Bench Dumbbell Fly
Dumbbell Incline Press
Dumbbell Incline Fly

Biceps:
Standing Barbell Curl
Seated Alternate Dumbbell Curl
Preacher Curl

Triceps:
Tricep Extensions
Standing Cable Press Downs

Abs:
Sit-ups (with or without weights)
Hanging Leg Raise

Day 2: Quads, Hamstrings, Calves

Quads:
Squat
Leg Press
Leg Extension

Hamstrings:
Dumbbell Stiff Dead Lift
Lying Leg Curl

Calves:
Standing Calf Raises
Seated Calf Raises

Day 3: Back, Shoulders, Abs

Back:
One Arm Dumbbell Row
Lat Pull Down
Seated Cable Row
Dumbbell Shrugs

Shoulders:
Seated Dumbbell Press
Side Lateral Raises

Abs:
Same as day 1 Abs