who lifts weights?
- Thread starter I. Cold
- Start date
Well you won't get defined by just lifting weights. You will need a good ass diet. Also probably if your not looking for size, then just stick mainly to cardio.
I suggest free weights, there is more ROM and you have to stabilize your muscles manually, a machine basically takes any extra stress off other body parts, which isn't always good because in some cases those certain body parts need the strength/growth to help support the rest of the body and maintain proportion. So I always will recommend free weights, I suggest you start with light-medium weights for the first 1-2 weeks and learn how to lift with proper form. I can't stress that enough. Also learn about nutrition, and rest. Because you do not grow in the gym, working out is the easy part. Also, some exercises simply require a machine, so for the main exercises use free weights, but it's even better if you incorporate both.
I suggest free weights, there is more ROM and you have to stabilize your muscles manually, a machine basically takes any extra stress off other body parts, which isn't always good because in some cases those certain body parts need the strength/growth to help support the rest of the body and maintain proportion. So I always will recommend free weights, I suggest you start with light-medium weights for the first 1-2 weeks and learn how to lift with proper form. I can't stress that enough. Also learn about nutrition, and rest. Because you do not grow in the gym, working out is the easy part. Also, some exercises simply require a machine, so for the main exercises use free weights, but it's even better if you incorporate both.
i'm about to start getting my yolk on when i got the mini-gymnasium situated in the room upstairs....
free weights and bowflex....
can someone answer this.... how much protein/weight gain should i take? when should i take it (before or after exercising? how long before or after?) ??????!??!?!?
what exercises can you suggest to help my chest grow?
free weights and bowflex....
can someone answer this.... how much protein/weight gain should i take? when should i take it (before or after exercising? how long before or after?) ??????!??!?!?
what exercises can you suggest to help my chest grow?
HAHAHA bird chest. Anyway, bowflex is the shit, nothing beats resistance workouts. Protein, go to your local supplement store and pick out a product that interests you. Follow their directions. Usually, take the protein 30 minutes after your workout, that's when your muscles rest and absorb the protein, if you take it before that's just for an energy boost...
yeah protein is a source of energy if you are on a low carb diet ,go to www.t-nation.com use the search engin ,
Carbohydrates are a source of ENERGY, Protein is the only nutrient that helps build and repair muscle tissue. The only time someone should be on a low carb diet is if they are cutting up intensely, or training for a competition or something, otherwise your carbohydrates should be sufficient enough so your not starving yourself for energy.
Honestly if you want to learn the real, visit http://www.bodybuilding.com and read as many articles as you can.
Flat Bench, Incline/Decline Bench, DB Flys (Laying back on the bench, shoulders elbows locked, main focus upper middle chest), dips work great (just make sure you focus on your chest and not your triceps, by leaning into them), DB Presses, etc.
Take your bodyweight and multiply it by 15-20 depending on how fast/slow your metabolism is. 15 if you have a slower metabolism and 20 if you have a faster metabolism, or atleast 1g of protein per pound of bodyweight. This will give you a good daily Protein consumption rate. For cabrohydrates, multiply your bodyweight times 2.5-3.5 and this will give you a good daily carb intake (by grams.) Or again, 2.5-3.5g of carbs per pound of bodyweight. For fats (healthy fats) you only need about .3-.4g of healthy fats per pound of bodyweight. You can achieve this through peanuts, flax seed oil, etc. Make sure if you are supplementing with a protein supplement (whey powder) to always take your shake directly after your workout (About 30g scoop) along with 75-100g of simple carbs (Gatorade), this is to refuel your glycogen stores and get a fast start of rebuilding your damaged muscle tissue. Then have a balanced meal with lots of complex carbohydrates about 45-60 minutes later. Drink a shitload of water and get lots of rest, and don't overtrain, start off with a 3 Day split (day on, day off, two days off on sat/sun).
Hope that helps.
Actually, it's not Bad Advice. If it was, I wouldn't be gaining around 25-30 lbs of muscle a year. T-Nation is the best workout site out there, to you, I've never heard of it and I just visited it and it looks useless.
http://www.bodybuilding.com
This is ONE of the best and most popular fitness sites online, they have over 10,000 articles.
"Make sure if you are supplementing with a protein supplement (whey powder) to always take your shake directly after your workout (About 30g scoop) along with 75-100g of simple carbs (Gatorade), this is to refuel your glycogen stores and get a fast start of rebuilding your damaged muscle tissue. Then have a balanced meal with lots of complex carbohydrates about 45-60 minutes later."
Read.
....Read.
These are known rules that work, hundreds of bodybuilders follow it.
http://www.bodybuilding.com
This is ONE of the best and most popular fitness sites online, they have over 10,000 articles.
"Make sure if you are supplementing with a protein supplement (whey powder) to always take your shake directly after your workout (About 30g scoop) along with 75-100g of simple carbs (Gatorade), this is to refuel your glycogen stores and get a fast start of rebuilding your damaged muscle tissue. Then have a balanced meal with lots of complex carbohydrates about 45-60 minutes later."
Read.
....Read.
These are known rules that work, hundreds of bodybuilders follow it.
With exception of Machines, because I don't prefer Machines, I train with free-weights 90% of the time. Honestly there's not that much difference. At a heavy weight with 2 Sets of 5-6 reps, that sounds like Powerlifting. Powerlifter's normally train with lower reps, heavy weights and longer rests between sets, like 1-3 minutes. They give everything they have for each set, so when they rest they really REST. A bodybuilder or someone looking to build a physique, stick mainly have a higher rep range depending on exercise, about 8-12 reps, and not as heavy weight as a powerlifter but it really depends on the person, heavy weight doesn't build muscle, it helps, but without proper form, nutrition and rest, you won't grow. A lighter weight (I won't say little.) but a lighter weight at 2-3 sets of 15-20 sounds like HIT training, with exception of the sets, 1-2 sets at 15-20 reps would be HIT training for sure. High Intensity Training, basically it's a shorter exercise (in time it takes to finish) but the entire exercise is compact with high reps and shorter rests to force the person to work in their highest intensity possible. It is basically used as a supplement from the mandatory training, to strike new muscle growth, break through plateaus, etc. The only thing that really will make you swoll and bulky is a good clean diet full of protein and carbohydrates, virgorous weight training with no cardio, and lots of rest. Also if you want to get big, don't use machines.