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I. Cold

I. Cold

Sicc OG
#1
May 2, 2002
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#1
I got a question for the weight lifters here.

I just started lifting a couple weeks ago and I work the upper portion of my body mondays, wednesdays, and fridays. And I work the lower portion on tuesdays, thursdays, and saturdays. I take sundays off.

Is this a good schedule? cuz I got some people telling me that it's too much. They say I should only work a certain muscle only twice a week. Is this true? cuz I figured every other day plus sundays off would be just about right. what yall think?
 
gimpypimp

gimpypimp

Sicc OG
#2
May 2, 2002
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#2
That's way too much. You have to remember, rest if very important.

Some people may not need as much rest as others, but only taking one day off isn't giving your body alot of rest.

This is what I do.


Monday:
Chest, Shoulders, Tri's, Abs

Wednesday:
Legs and Abs

Friday:
Back and Bi's, Abs

Of course there is cardio and switching things around, but that's the basics right there.

Some people might work the same area twice in the same week, but I don't think it's necessary.

Like I said, rest is very important.....
 
I. Cold

I. Cold

Sicc OG
#3
May 2, 2002
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#3
keep the input coming yall

gimp, how many sets/reps do you do?

Im sticking to a strict schedule. I do my first set with 12 reps, then I add on more weight, do another set of 10, add more weight, do another set of 8, add more, set of 6, then I go back to my original weight and do 12 again. I do that with every exercise.
 
gimpypimp

gimpypimp

Sicc OG
#4
May 2, 2002
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#4
Psycho...

This is what I do...

2 Warm Up Sets: 8 Reps.
Set 1: 6-8 Reps.
Set 2: 4-6 Reps.
Set 3: 2-4 Reps.
Set 4: 1-2 Reps.
Set 5: Burnout, 6-12 Reps.
Set 6: Superset 8-12 Reps.

Tempo is 3/0/1 with a 3 minute break between sets.

Note: Set 5, the burnout set, is with no rest after set 4. Only enough time to change the weight.

Set 6, the superset, is also with no rest, and is a different excercise. For example, Sets 1-5 I'll do Bench Press, flat (Barbell)...and then for my superset I'll do Flyes, flat (Dumbbell).

That's it. Do this, and you'll thank me later.....
 
Cut-Throat

Cut-Throat

Bob Pimp MOBBEN!!!
#5
Apr 25, 2002
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#5
Monday - bi's & Tri's
Tuesday - Chest,Shoulders
wed-off
Thursday - Legs,back
Friday - Bi's,Tri's,whatever else i feel needs more work for the week
do Cardio everyday...i sit in the steam room and stretch out after im done..it makes a world of difference in the way you feel the next day....mix in some laps in the pool (if available)1 or 2 times a week...
 
C

Cheeze

Sicc OG
#6
Apr 26, 2002
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#6
Mon - Chest and tris, short run, abs
Tues - shoulders and legs, med run, abs
Wed - Biceps and lower back, short run, speed drills, abs
Thurs - repeat Mon, med run, abs
Fri - repeat Tues, short run, speed drills, abs
Sat - repeat Wed, med run, abs
Sun - No lift, long run, abs

15+ reps per set, 3 sets per lift, less than 1 min rest between sets, less then 2 min rest between lifts, in and out of weight room in half an hour

As you can tell this isn't your get big workout. I am naturally big boned and lifted heavy, serious, and hard for four years playing high school football

No I'm just trying to shape my body and lose weight, I come from a large family and need to keep in shape to have a decent body.
 
TONE DOG THE 01

TONE DOG THE 01

Sicc OG
#7
May 8, 2002
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#7
Always remember to strech before you start your workout. Mix in Cardio (stair Master, Bike, Treadmill) and drink alot of water during exercise. And hit abs everyday! Here is my 3 day full body workout for 5 days a week...I take weekends off

Mon- Chest and Tries - ( always 5 to 6 exercises for each muscle)
Tues- Back and Bies
wed- Shoulders and Legs
thurs- Chest and Tries
Fri- Back and Bies

Next Week
Mon - Shoulders and Legs
tues- Chest and Tries
wed- Back and Bies
thurs- Shoulders and Legs
fri- Chest and Tries

**Make sure to contantly mix up you exercises because your body gets used to it and you wont grow! example one week go heavy and the next week light weight burnouts! 3 sets 10 -12 reps and control the weight to get good form!
 
I. Cold

I. Cold

Sicc OG
#8
May 2, 2002
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#8
^^ yeah I do cardio everyday. I run about 3 miles a night.

but yo, I heard, actually I KNOW that you arent suppose to work your abs out every day. they're just like every other muscle in your body. they need time to rest. my biology teacher (who also has a minor in nutrition) told me that you should work out your abs 2-3 times a week.

and everyone that Ive talked to tells me to mix up my work outs cuz my body gets use to it. but I dont really understand that. are you suppose to keep adding weight? or actually mix up exercises? for instances today I will be working my arms (bicep, tricep, forarms, deltoids)..by mixing it up should I change it every few weeks so I only work maybe my deltoids and biceps and instead of forearms and triceps, I work my pecs or something? or do you mean mix it up by actually doing different exercises for each muscle?

appreciate the feedback yall.
 
gimpypimp

gimpypimp

Sicc OG
#9
May 2, 2002
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#9
Psycho...

Here's a little something on cycling from the program that I am using. I hope this helps. If not, I'll try to find somthing in more detail, but this should be good enough.

What is Cycling?

Cycling is when you alter your diet and/or workout at certain intervals to help 1) prevent size and strength plateaus, 2) to prevent overtraining, and 3) to prevent your metabolism from becoming supressed.

When you perform the same routine for prolonged periods, your body will adapt to the specific stimulus it's receiving from that workout. Your nervous system learns to tolerate that amount of stress and eventually, it will not shock your body enough to cause further strength or size gains. When your body develops a high tolerance to your workout, that means your body can handle the workout without making any further adjustments to your strength levels or muscle mass.

The way around this is to simply change your workouts at regular intervals. You don't have to revamp your entire workout, as small changes may be sufficient to get you growing again. For example, if you have been lifting with heavy weights and a very slow tempo for the last 8 weeks, you should probably switch to lifting moderate weights using a faster tempo for a short period. This will allow your body to fully recover from the heavy training and it will reset your nervous system's tolerance level. When you have a "low tolerance", your body is greatly affected by the workout and must make strength and metabolic changes to accomodate the new stress.

After a few weeks on the lighter workout, your body will lose it's tolerance to the heavy training. You can then switch back to the heavy, more stressful training and your body will start growing again. That's why it's called cycling. You cycle back and forth between specific workouts until you get to your ultimate goal.

Cycling your diet uses the same concepts. On the mass program you cycle your calories daily to keep your metabolism from slowing down and to prevent excess fat storage. This is crucial on the fat loss program also.

As you know, when you are on a low calorie diet for a long period of time, your metabolism will naturally slow down, and then you will stop losing fat. Your body adjusts to that level. On a fat loss program, you cycle your calories regularly, which will help to prevent this metabolic slowdown so that you can continue to lose fat.
 
The Duke of Earl

The Duke of Earl

Sicc OG
#10
Apr 25, 2002
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#10
mondays: tri's chest


tuesdays: back , shoulders


wedsdays: legs

rest 1-2 dayz


i wish my gym had plat forms for power clean i do em wit back but the only time i can do em is with my school football team and there work ,coaches and players are faggets well most of em
 
I. Cold

I. Cold

Sicc OG
#11
May 2, 2002
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#11
ok I got another question for the people who have been lifting for a while...

how long does it usually take before you start seeing physical improvements?
 
odogfelon

odogfelon

Sicc OG
#12
Jun 2, 2002
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#12
^It depends on how you lift, strength vs. mass/bulk.

If you go for strength like I do, you won't get as cut as fast but you'll get stronger quicker, the difference between the two is when doing your work outs. To incorperate strength, when doing your reps, go from different station to station when lifting. Bulk/mass on the other hand, you stay on one station until all your reps are complete for that day and you move on to your next desired area of lifting. But give it at least a month and a half before you see sizeable differnces. For quicker results make sure you stay away from alot carbs...ie breads, pastas, chips, fries, etc...
 
D

DaChroniclez

Sicc OG
#13
Jun 2, 2002
338
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#13
Yo Gimpy

gimpypimp said:
Psycho...

This is what I do...

2 Warm Up Sets: 8 Reps.
Set 1: 6-8 Reps.
Set 2: 4-6 Reps.
Set 3: 2-4 Reps.
Set 4: 1-2 Reps.
Set 5: Burnout, 6-12 Reps.
Set 6: Superset 8-12 Reps.

Tempo is 3/0/1 with a 3 minute break between sets.

Note: Set 5, the burnout set, is with no rest after set 4. Only enough time to change the weight.

Set 6, the superset, is also with no rest, and is a different excercise. For example, Sets 1-5 I'll do Bench Press, flat (Barbell)...and then for my superset I'll do Flyes, flat (Dumbbell).

That's it. Do this, and you'll thank me later.....
Click to expand...


aighht well first of all can you explain the tempo for me? i dont really understand what you mean playa:

Tempo is 3/0/1 with a 3 minute break between sets.

???


and also what % of your max do you put for each of the sets?
 
gimpypimp

gimpypimp

Sicc OG
#16
May 2, 2002
3,895
163
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#16
DaChroniclez...

aighht well first of all can you explain the tempo for me? i dont really understand what you mean playa:
Click to expand...
Tempo is the count for a rep...

For example, a tempo of 3/0/1 means 3 seconds to lower the weight, 0 second pause (no pause), and 1 second to raise the weight.

A tempo of 1/0/1 would be 1 second to lower the weight, 0 second pause (no pause), and 1 second to raise the weight.


and also what % of your max do you put for each of the sets?
Click to expand...
It varies on excercise, but you should not be able to do any more reps than each set designates...

For example, on set 1 (6-8 reps), you should fatigue between 6-8 reps. (no more, no less)

Set 2 (4-6 reps), you should fatigue between 4-6 reps. (no more, no less)

This continues for each set.

I hope this helps.....
 
306

306

Sicc OG
#18
Oct 4, 2002
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#18
Always pause for 1 second at the top of the lift. I lift to a 2-4 count. 2 to raise. Pause 4 to lower.
 
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