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Weight Training

Discussion in 'Members' Lounge' started by newb, Jul 6, 2010.

  1. newb

    newb phresh VIP

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    So what kind of routines are you guys usin? How are your results? Im lookin for a weekly plan that I can use. I followed a pretty good one in school that had me in awesome shape, but I cant remember enough of it to try and make up the rest. Im just tryin to find a well rounded weight lifting program, Im not training for anything specific. Google turned out the usual pages full of bullshit, and a bunch of adds. If anyone knows of a good online guide that I could read, I would appriceate it.
     
  2. TurboMirage

    TurboMirage YEEAAAHHH VIP

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    have more sex :)
     
  3. 95b16coupe

    95b16coupe New Member

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    uhhh...you know how we bash people for saying stuff like, "i want more power out of my b16, what do i do?"....this is sort of like that.

    how tall are you?
    how much do you weigh?
    what is your goal weight?
    what is your body fat % goal?
    how much time do you have?
    are you just trying to look good for the beach?
    are you training for a specific sport or event?
     
  4. newb

    newb phresh VIP

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    Well, I planned on that being a large part of my cardio routine.

    Lol, well gettin flamed a little will help me learn faster.

    ~5'10"
    ~140
    Dont have one
    Dont have one
    Do you mean per day, or how much do I have to meet a fitness goal?
    In a sence. I would like more deffinition.
    Negative. But, I will puttin emphasis on increasing upper body strength.

    Just lookin for all around better physical shape. I was in good shape all through school, started drinkin really heavily, smoked tons of weed, and now Ive stopped all that and Im in terrible shape. Short term goal is to get back to where I was in school, long term is to surpass where I was in school.
     
  5. 95b16coupe

    95b16coupe New Member

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    haha, dude, that was no where near a flaming. just trying to open you up about how much info is needed for a "good" answer.

    time= both, how much time per day and when do you want to be at your goal?

    do you have a gym membership?

    if you just want to see quick results...cut out the junk. cut back on booze and soda. stay away from any type of fast food or junk food.

    for training. start simple. do about 200 situps, 50 pushups and some simple full body squats. do this as many times per day as you can. just do it in your free time. hell, do it during commercial breaks. watch a half hour show, take the 2 minutes and knock out as many reps as you can. you would be surprised what you can do.

    squats-lock your hands behind your head, squat all the way down until your ass touches your heels. do as many as you can. if you do 100 in a day, i promise you'll feel it the next day.

    and obviously you know how to do push ups and situps.

    as for weight training, if you simply want to lean out, cut calories and increase your cardio. it will really help your results if you have a food log, but that is if you want to get really serious.
     
  6. Matts96HB

    Matts96HB . Moderator VIP

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    95b16coupe is pretty spot on.

    the only recommendation that i have for you is decide what you want first. do you want to bulk up or cut weight. its extremely difficult to do both excellently at the same time.

    if you decide to bulk, jump on a1supplements or ebay or whatever and get some pure whey. it tastes like shit, but itll help you get the most of your time at the gym.
    GET YOUR REST- i aim for 10hrs a day
    eat decent - you dont have to get crazy with your diet, but seriously watch what you eat. eat smaller portions, but more meals. cut soda, most juices, fast food, etc. water, milk, and orange juice is all i drink.

    if you decide to cut or "lean out", adjust your diet and do some running. cut fast food, etc. same as bulking.

    the main thing is stick with it. most people dont last very long and quit because they arent seeing any results..

    i have just about the same build as you. i started out at 5'9"145lbs, and im now 170lbs consistently. i just eat a lot of good stuff, get 150 grams of protein per day, and sleep a LOT. it took me seven months to get from 145-170.
     
  7. 95b16coupe

    95b16coupe New Member

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    this is the key.

    i guess the best analogy is like microwaving popcorn. nothing happens for a couple minutes, then BOOM results. stick with it and you'll see it in time.
     
  8. newb

    newb phresh VIP

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    Alrighty, good stuff. I deffinitley want to bulk up. At 5'10"/140 loosing weight isnt a need lol.

    Id actually be in a gym for about an hour and half for 6 days a week. Maybe more on the weekends. Time frame to reach the goal is open ended. I dont need to look better or be more fit for any reason beside my own desire to do so.

    I will hafta start watchin my calories though. Not that I take in too many, I just dont know how many I take in on average. Im already pretty good with fast food. Eat it maybe 2 times a month.

    Rest is gunna be tricky. Im only gunna be able to swing 7-8 hours of sleep a night. Max. Havin a 1 and half year old son will do that lol.

    Matt, you mentioned pure whey. why is that better than any other suppliments? What other suppliments get good results that may vary from person to person? (That question was directed at who ever wants to answer)
     
  9. 95b16coupe

    95b16coupe New Member

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    an hour and a half is pointless. you pretty much reach the point of diminishing returns. after an hour, your body gets exhausted. plus, you don't need to do your whole body every day. focus on doing upper body stuff one day and lower the next day. don't work the same spots 2 days in a row. also, you SHOULD be able to get a solid workout in, in around 45 minutes. you're either chatting too much, doing too many lifts, or you have long rests in between.

    do 8-12 exercises, 8-15 reps, 3 sets. 30-60 seconds between sets, 2-4 minutes between exercises.

    focus on getting a good and technical lift. i hate seeing someone doing curls and having horrid form. it's literally bad for your body and negatively effects your gains. take your time, increase your pace. don't walk circles around your weights when you get done. lol don't take water breaks between sets.

    whey is a good supplement. protein will help with your muscle and weight gain. just get some protein bars to eat between meals, not instead of. some people do stims before lifting (caffeine) but you're young so i don't recommned it.
     
  10. newb

    newb phresh VIP

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    So your saying an hour and a half is too much? Cuz I was always told that an hour to an hour and a half was optimal. As long as your constantly workin. Doesnt mean its true, but thats what I was always told.

    I already know about varying my exercises and all that. I already know what good technique is.

    As for reps, shouldnt I be varying between low weight/high reps and high weight/low reps?

    My main point of starting this thread was to find out what programs ppl are using. Like I usta use a chart, like a spread sheet, and it would have an exercise to do, and you would fill in the weight/reps you completed.
     
  11. 95b16coupe

    95b16coupe New Member

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    I personally think an hour and a half is too much. especially if you work all day too. i don't know many people who do more than 8-12 lifts per workout.

    you can vary reps. depending on your goals. leaning out=low weight, high reps. bulk=high weight low reps.

    i'm trying to lean out. so i do a lot of full body stuff. kettle bell lifts, planks, lunges, etc.

    for sports, it's about explosion. high weight and EXPLODE. keep doing reps like that.

    if you want bulk, like "look sexy" muscles, do the high weight low reps, but go slower on the lifts. do a lot of bench (chest), triceps, and lat/back exercies. remember, the legs are the biggest muscles in your body. if you really want to strenghten, do a lot of squats.

    Quick Full-Body Workout: Men's Health.com

    i'm sorry, i don't really have any premade charts for you. however, i could list out several exercises for each target area. i just hit them all, and then do some cardio.
     
  12. Matts96HB

    Matts96HB . Moderator VIP

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    ive tried several pre workout supplements and ill be honest, they all seem to do the same thing: nothing that a cup of coffee wont do. if you really feel like that much shit though, its probably pointless to go to the gym anyway.

    i would just stick with whey, and maybe a good multivitamin if you arent too great with eating veggies and what not. i take a multivitamin, theyre like $3 from a1supplements for 30 tabs. not bad.

    like 95b16coupe said, maybe start with some compound lifts and switch it up a lot. confuse your body, dont let it slip into a routine because itll be hard to get an effective workout in.
     
  13. 95b16coupe

    95b16coupe New Member

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    i only take fish oil right now. my diet is pretty good. well, lean since i'm trying to lean out.

    i have heard mixed reviews about stuff like n.o. xplode. i don't take anything like that.

    bottom line, a healthy diet>supplements

    if you want solid and noticeable results from supplements, steroids are about the only win.
     
  14. Briansol

    Briansol Admins Admin VIP

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    IMO, at 5'10, 140, you're spending WAY too much time in the gym at 90 minuets if you're after bulking up.

    Weight up, rep down, 30-20 min, you should be more than done.
     
  15. newb

    newb phresh VIP

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    Alrighty. I talked to a rep at a gym and he suggested just protien and a multivitamin for now, and then to add a pre work out drink later on. He also suggested I jump to about 4k calories and 140 grams of protien a day. So Ive got the ball rollin, I just need to get the fine details figured out.
     
  16. BigJ

    BigJ I'm just about that action Boss. VIP

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    He'll never put on a pound.


    He needs to tear his muscles apart as much as possible. Yeah 90 minutes is too mouch time if you're taking 1 minute breaks.



    I'd suggest a 5x6 platform for most workouts to up strength and size. I'd start with 1 warm up set, and 5 sets of six of the heavy lifts and other compound lifts. 1-1.5 min rest area.

    Up your protein to your weight goal. Increase your carbohydrate and fat intake. Increase your greens. Spaghetti and meatballs is your friend, and so are bagels and cream cheese. Look to break 4k a day in calories. Water water water. Creatine. whey protein if you can't get a protein heavy snack in, and casein before you sleep.


    Make that shit routine. man.







    Me I yo yo diet. I'm hovering around 175 right now. I bounce to 200ish in the winter to bulk. My goal is 170-165 ish for september(vaca). My problem is, I'm the opposite of you. I'm a hard cutter. I don't lose to save my life, but I bulk like no buddy's business.
     
  17. eg'sforlife

    eg'sforlife New Member

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    Just dont forget the legs. I dont know how many people come in to the gym and work just there upper boddy.
     
  18. StealthMode

    StealthMode Kung Foolin'

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    ^^ The martini glass effect. Dudes get all big upper bodies, and ignore or seriously undercut the leg exercises. You could chop them down like a tree with a good leg kick. I'm in the same boat as you, 5'8" and about 140lbs. I am a kung fu practitioner, so I'm doing very intense exercise (cardio, flexibility, strength and endurance) daily for 3+ hours, not including teaching class/demonstration. Gaining weight has been an uphill battle to say the very least for me. On top of that, I'm lactose intolerant and severely allergic to milk protein. (I found that out after drinking a lactose free whey protein shake and ended up in the hospital.) I have taken all kinds of weight gainer products/supplements and I've always eaten ungodly amounts of healthy food. I had a protein deficiency basically. Sure, I was eating a lot, but nowhere NEAR enough to match the daily caloric burn that I have, a lightning fast metabolism, and empty pockets. What saved me was a new job and egg protein. I eat about 6 meals a day (3 main meals, all large) and in between meals, a protein shake + granola bar (or some other carb). In addition to kung fu, I incorporated some heavy weight lifting. I put on about 8 lbs in a couple months which has been the biggest weight increase I've ever experienced. I felt like I got hit by a truck every day, but I did bulk up a bit. Since then, I've started my student instructor classes again (May-Nov) and I've shed off almost all the damn weight I gained. But I've been able to hang onto a few of those lbs.

    When I became a student instructor at kung fu I was 135. I dropped weight (shed basically ALL fat I carried, however little it was) to about 127. Over the last 3.5 years I've gotten up to 140 without the weight regimen. My highest weigh-in to date has been 151, but I'm hovering around 145 again since my training intensity has gone way up. I have less than 6% body fat. I freeze my ass off in mild weather now, hahaha.
     
  19. |Chaz|

    |Chaz| Well-Known Member VIP

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    You're 5'10" 140 lbs? I'm 5'4" 145lbs ph34r
     
  20. 95b16coupe

    95b16coupe New Member

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    jeebus, you're a bunch of skinny mofo's in here.
     
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