i cant walk!
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From: inver grove heights MN
i cant walk!
holy crap... i feel like i killed my legs at the gym tonight...
i did squats, and leg presses, which i havent done since high school and never seriously did them then anyways... then i did calf extensions @ 540 pounds, and leg curls. i can hardly walk.
on the brighter side though, i bench pressed 285 the other day, and then bench pressed 295 (3) times after that. my goal is to bench 300 before spring, so i think i got this one handeled.
so.. yeah. i feel like a million bucks. im up to @ 200 pounds now, which i was @ 182 a few weeks ago.
does anyone know how often i should do crunches/situps i really want to get some abs showing... gotta show off to the ladies this summer.
i did squats, and leg presses, which i havent done since high school and never seriously did them then anyways... then i did calf extensions @ 540 pounds, and leg curls. i can hardly walk.
on the brighter side though, i bench pressed 285 the other day, and then bench pressed 295 (3) times after that. my goal is to bench 300 before spring, so i think i got this one handeled.
so.. yeah. i feel like a million bucks. im up to @ 200 pounds now, which i was @ 182 a few weeks ago.
does anyone know how often i should do crunches/situps i really want to get some abs showing... gotta show off to the ladies this summer.
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From: WA
Sweet
I'm just getting in to weight training again and I'm trying to gain some bench weight, I'm only doin 185 right now and I'd like to be doin something more like 285. What's your workout look like? Also how long did it take you to work up to that much weight?
I'm just getting in to weight training again and I'm trying to gain some bench weight, I'm only doin 185 right now and I'd like to be doin something more like 285. What's your workout look like? Also how long did it take you to work up to that much weight?
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From: inver grove heights MN
ACEROCKOLA- how tall are you? weight? age? physical condition? a year ago i was benching 185, 8 times and i was DONE... i could do a few sets of it, but not many. ive REALLY put alot of effort into lifting in the last 4 months, got really serious about it. before that it was a "when i get to it" kinda thing.
when i say i benched 285, remember it was only 3 reps per set. so its not like i was doing it all day.
my workout schedual has evolved to this- 2 days on, one day off. 2 days on, one day off.
lets say its monday. monday evening i go to the gym, warm up, jog, stretch, and i start doing curls with the bar-bell @ 95 pounds. i do a few sets of 10 reps, then move up to 105 pounds, a few sets of 8-10, then up to 115 pounds. then i move on to leg exercizes which can vary with weight and reps. i try not to do squats ever because they can be dangerous. then ill do some more curls with dumbells, 55 pounds in each hand, sets of 8-10. couple sets. *then i do lat-pull-downs @ 290-320 pounds
ok. so now its tuesday. i warm up, stretch. i start by bench pressing 135, 10-12 reps, then go up to 205 pounds, 1 set of 10 reps, then 245 pounds, 8 times, then i go up to 285 for a set of 3 reps. THEN, back down to 225 pounds, 2 sets of 8 reps.
* then go down to 205 pounds, and do shoulder shrugs. but remember not to roll your shoulders, just go straight up and down. "rolling" them in a circular motion can tear your rotator cuff. *then i do military press. 135 pounds, 2 sets of 8-10 reps. i bring the bar down in FRONT of my face, not behind my head. then i move up to 175 pounds, for a few reps. *then, i go to incline bench press- 155 pounds, few sets of 8 reps. then up to 185 pounds, as many as i can. *then i go to tricep-extensions, 150 pounds, 3-5 sets of 10-12 reps.
so thats my workout. i take GNC protien 2 times a day, once for breakfast, once for dinner. i eat pretty healthy too. NO POP! i decided to give creatine one more try. once this bottle is gone, its gone.
like i said i lift weights 2 days on, one day off. on my day off i might run for 20 minutes, and do some situps.
your body needs 48 hours of rest minumum, you should never work certain muscles on the same workout. notice how i split up my bi-ceps, and my tri-ceps? push and pull muscles shouldnt be excersized on the same night i guess. hard not to do that 100% though.
a person who is lifting shuld consume AT LEAST 1 gram of protien per day, per pound of body weight. QUALITY of the lift is important... you cant have sloppy form when lifting. no bouncing the bar off your chest. slow and steady.
ive decided most of the "trainers" at the gym... dont know what they are talking about, neither do most of the oversized guys. becareful who you ask for advice. i watched a guy doing shoulder-shrugs tonight... with 495 pounds on a bar bell, ROLLING his shoulders- i cant believe he hasnt torn his rotator cuffs. OH YEAH-try not to lift for more than an hour at a time. any more than that your muscles can start to break down, and you run out of testoserone. lifters get best results from less than an hour a session.
if you want to get bulky, do more weight with less reps, doing a lot of reps at less weight just makes you toner/leaner.
oh yeah... every 8 weeks, take a week off. other wise your muscles can start to break down, you get fatigued, prone to sickness.
well... any questions? lol
when i say i benched 285, remember it was only 3 reps per set. so its not like i was doing it all day.
my workout schedual has evolved to this- 2 days on, one day off. 2 days on, one day off.
lets say its monday. monday evening i go to the gym, warm up, jog, stretch, and i start doing curls with the bar-bell @ 95 pounds. i do a few sets of 10 reps, then move up to 105 pounds, a few sets of 8-10, then up to 115 pounds. then i move on to leg exercizes which can vary with weight and reps. i try not to do squats ever because they can be dangerous. then ill do some more curls with dumbells, 55 pounds in each hand, sets of 8-10. couple sets. *then i do lat-pull-downs @ 290-320 pounds
ok. so now its tuesday. i warm up, stretch. i start by bench pressing 135, 10-12 reps, then go up to 205 pounds, 1 set of 10 reps, then 245 pounds, 8 times, then i go up to 285 for a set of 3 reps. THEN, back down to 225 pounds, 2 sets of 8 reps.
* then go down to 205 pounds, and do shoulder shrugs. but remember not to roll your shoulders, just go straight up and down. "rolling" them in a circular motion can tear your rotator cuff. *then i do military press. 135 pounds, 2 sets of 8-10 reps. i bring the bar down in FRONT of my face, not behind my head. then i move up to 175 pounds, for a few reps. *then, i go to incline bench press- 155 pounds, few sets of 8 reps. then up to 185 pounds, as many as i can. *then i go to tricep-extensions, 150 pounds, 3-5 sets of 10-12 reps.
so thats my workout. i take GNC protien 2 times a day, once for breakfast, once for dinner. i eat pretty healthy too. NO POP! i decided to give creatine one more try. once this bottle is gone, its gone.
like i said i lift weights 2 days on, one day off. on my day off i might run for 20 minutes, and do some situps.
your body needs 48 hours of rest minumum, you should never work certain muscles on the same workout. notice how i split up my bi-ceps, and my tri-ceps? push and pull muscles shouldnt be excersized on the same night i guess. hard not to do that 100% though.
a person who is lifting shuld consume AT LEAST 1 gram of protien per day, per pound of body weight. QUALITY of the lift is important... you cant have sloppy form when lifting. no bouncing the bar off your chest. slow and steady.
ive decided most of the "trainers" at the gym... dont know what they are talking about, neither do most of the oversized guys. becareful who you ask for advice. i watched a guy doing shoulder-shrugs tonight... with 495 pounds on a bar bell, ROLLING his shoulders- i cant believe he hasnt torn his rotator cuffs. OH YEAH-try not to lift for more than an hour at a time. any more than that your muscles can start to break down, and you run out of testoserone. lifters get best results from less than an hour a session.
if you want to get bulky, do more weight with less reps, doing a lot of reps at less weight just makes you toner/leaner.
oh yeah... every 8 weeks, take a week off. other wise your muscles can start to break down, you get fatigued, prone to sickness.
well... any questions? lol
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Joined: Apr 2003
Posts: 2,123
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From: WA
Thanks for all the info!
I'm 5'11, 200, 17 and I'm in pretty good physical condition I could loose 10 pounds, but other than that I'm in pretty good shape. I think I've gotten more info from this post than most of the trainers that I've talked to at the athletic club I goto.
I'm 5'11, 200, 17 and I'm in pretty good physical condition I could loose 10 pounds, but other than that I'm in pretty good shape. I think I've gotten more info from this post than most of the trainers that I've talked to at the athletic club I goto.
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From: Pocahontas, AR
My major problem when it comes to working out is GETTING MOTIVATED!!! I just cant get myself motivated to work out like i should.
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From: inver grove heights MN
yeah, im 6'1" @ 200 pounds now.
"motivation" ?? ive created a monster withing myself. i feel like i let myself down if i dont lift on my lifting days.
ACEROCKROLA- your welcome. ive been reading soo many posts on weightlifting forums, even getting info on here, and i have alot of friends who go to the same gym i do, who have handfuls of information.
my next goal is to bench 350 before the end of the year, which i know i can do. id like to be around 210-220 pounds, with very low body fat.
anyways if you have any more ???s feel free to ask, if i cant help you, someone else here can.
"motivation" ?? ive created a monster withing myself. i feel like i let myself down if i dont lift on my lifting days.
ACEROCKROLA- your welcome. ive been reading soo many posts on weightlifting forums, even getting info on here, and i have alot of friends who go to the same gym i do, who have handfuls of information.
my next goal is to bench 350 before the end of the year, which i know i can do. id like to be around 210-220 pounds, with very low body fat.
anyways if you have any more ???s feel free to ask, if i cant help you, someone else here can.
Postmaster
Joined: May 2003
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From: Claremore
5'11" 122lbs, lol (no wieght jokes). Ya, you gotta do those abs alot to get the washboard look. Course it pays being skinny for me, as I can get the washboard look after just a couple weeks of ab workouts. Any suggestions on gaining weight? I mean, I'm happy where I'm at, but a good 20-30lbs wouldnt hurt.
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Originally posted by BuiltToughF250
ACEROCKOLA- how tall are you? weight? age? physical condition? a year ago i was benching 185, 8 times and i was DONE... i could do a few sets of it, but not many. ive REALLY put alot of effort into lifting in the last 4 months, got really serious about it. before that it was a "when i get to it" kinda thing.
when i say i benched 285, remember it was only 3 reps per set. so its not like i was doing it all day.
my workout schedual has evolved to this- 2 days on, one day off. 2 days on, one day off.
lets say its monday. monday evening i go to the gym, warm up, jog, stretch, and i start doing curls with the bar-bell @ 95 pounds. i do a few sets of 10 reps, then move up to 105 pounds, a few sets of 8-10, then up to 115 pounds. then i move on to leg exercizes which can vary with weight and reps. i try not to do squats ever because they can be dangerous. then ill do some more curls with dumbells, 55 pounds in each hand, sets of 8-10. couple sets. *then i do lat-pull-downs @ 290-320 pounds
ok. so now its tuesday. i warm up, stretch. i start by bench pressing 135, 10-12 reps, then go up to 205 pounds, 1 set of 10 reps, then 245 pounds, 8 times, then i go up to 285 for a set of 3 reps. THEN, back down to 225 pounds, 2 sets of 8 reps.
* then go down to 205 pounds, and do shoulder shrugs. but remember not to roll your shoulders, just go straight up and down. "rolling" them in a circular motion can tear your rotator cuff. *then i do military press. 135 pounds, 2 sets of 8-10 reps. i bring the bar down in FRONT of my face, not behind my head. then i move up to 175 pounds, for a few reps. *then, i go to incline bench press- 155 pounds, few sets of 8 reps. then up to 185 pounds, as many as i can. *then i go to tricep-extensions, 150 pounds, 3-5 sets of 10-12 reps.
so thats my workout. i take GNC protien 2 times a day, once for breakfast, once for dinner. i eat pretty healthy too. NO POP! i decided to give creatine one more try. once this bottle is gone, its gone.
Do yourself and your wallet a favor and buy your supps. online. I get mine at www.bulknutrition.com. Everything is delivered next day and Mike has top notch customer service.
like i said i lift weights 2 days on, one day off. on my day off i might run for 20 minutes, and do some situps.
your body needs 48 hours of rest minumum, you should never work certain muscles on the same workout. notice how i split up my bi-ceps, and my tri-ceps? push and pull muscles shouldnt be excersized on the same night i guess. hard not to do that 100% though.
this isn't entirely true. I work out 3 days per week. Monday is chest/back, Wed is legs, Friday is shoulder and arms. Moving shoulders and arms together allows both parts to be worked indirectly and directly twice per week. I've never had problems putting mass on with this routine
a person who is lifting shuld consume AT LEAST 1 gram of protien per day, per pound of body weight. QUALITY of the lift is important... you cant have sloppy form when lifting. no bouncing the bar off your chest. slow and steady.
ive decided most of the "trainers" at the gym... dont know what they are talking about, neither do most of the oversized guys. becareful who you ask for advice. i watched a guy doing shoulder-shrugs tonight... with 495 pounds on a bar bell, ROLLING his shoulders- i cant believe he hasnt torn his rotator cuffs. OH YEAH-try not to lift for more than an hour at a time. any more than that your muscles can start to break down, and you run out of testoserone. lifters get best results from less than an hour a session.
if you want to get bulky, do more weight with less reps, doing a lot of reps at less weight just makes you toner/leaner.
for adding mass, rep range should be between 6-10. I start with a weight that allows no more than 6 reps. When I can do a set of 8, I increase the weight.
oh yeah... every 8 weeks, take a week off. other wise your muscles can start to break down, you get fatigued, prone to sickness.
also, vary your exercises. Your body will become accustomed to an exercise very quickly. Mix it up!
if you want to add mass, you MUST work your legs. A lot of natural growth hormone is released while working large muscle groups.
visit www.ironmagazine.com. This site has a tremendous amount of information as well as an excellent message board.
well... any questions? lol
ACEROCKOLA- how tall are you? weight? age? physical condition? a year ago i was benching 185, 8 times and i was DONE... i could do a few sets of it, but not many. ive REALLY put alot of effort into lifting in the last 4 months, got really serious about it. before that it was a "when i get to it" kinda thing.
when i say i benched 285, remember it was only 3 reps per set. so its not like i was doing it all day.
my workout schedual has evolved to this- 2 days on, one day off. 2 days on, one day off.
lets say its monday. monday evening i go to the gym, warm up, jog, stretch, and i start doing curls with the bar-bell @ 95 pounds. i do a few sets of 10 reps, then move up to 105 pounds, a few sets of 8-10, then up to 115 pounds. then i move on to leg exercizes which can vary with weight and reps. i try not to do squats ever because they can be dangerous. then ill do some more curls with dumbells, 55 pounds in each hand, sets of 8-10. couple sets. *then i do lat-pull-downs @ 290-320 pounds
ok. so now its tuesday. i warm up, stretch. i start by bench pressing 135, 10-12 reps, then go up to 205 pounds, 1 set of 10 reps, then 245 pounds, 8 times, then i go up to 285 for a set of 3 reps. THEN, back down to 225 pounds, 2 sets of 8 reps.
* then go down to 205 pounds, and do shoulder shrugs. but remember not to roll your shoulders, just go straight up and down. "rolling" them in a circular motion can tear your rotator cuff. *then i do military press. 135 pounds, 2 sets of 8-10 reps. i bring the bar down in FRONT of my face, not behind my head. then i move up to 175 pounds, for a few reps. *then, i go to incline bench press- 155 pounds, few sets of 8 reps. then up to 185 pounds, as many as i can. *then i go to tricep-extensions, 150 pounds, 3-5 sets of 10-12 reps.
so thats my workout. i take GNC protien 2 times a day, once for breakfast, once for dinner. i eat pretty healthy too. NO POP! i decided to give creatine one more try. once this bottle is gone, its gone.
Do yourself and your wallet a favor and buy your supps. online. I get mine at www.bulknutrition.com. Everything is delivered next day and Mike has top notch customer service.
like i said i lift weights 2 days on, one day off. on my day off i might run for 20 minutes, and do some situps.
your body needs 48 hours of rest minumum, you should never work certain muscles on the same workout. notice how i split up my bi-ceps, and my tri-ceps? push and pull muscles shouldnt be excersized on the same night i guess. hard not to do that 100% though.
this isn't entirely true. I work out 3 days per week. Monday is chest/back, Wed is legs, Friday is shoulder and arms. Moving shoulders and arms together allows both parts to be worked indirectly and directly twice per week. I've never had problems putting mass on with this routine
a person who is lifting shuld consume AT LEAST 1 gram of protien per day, per pound of body weight. QUALITY of the lift is important... you cant have sloppy form when lifting. no bouncing the bar off your chest. slow and steady.
ive decided most of the "trainers" at the gym... dont know what they are talking about, neither do most of the oversized guys. becareful who you ask for advice. i watched a guy doing shoulder-shrugs tonight... with 495 pounds on a bar bell, ROLLING his shoulders- i cant believe he hasnt torn his rotator cuffs. OH YEAH-try not to lift for more than an hour at a time. any more than that your muscles can start to break down, and you run out of testoserone. lifters get best results from less than an hour a session.
if you want to get bulky, do more weight with less reps, doing a lot of reps at less weight just makes you toner/leaner.
for adding mass, rep range should be between 6-10. I start with a weight that allows no more than 6 reps. When I can do a set of 8, I increase the weight.
oh yeah... every 8 weeks, take a week off. other wise your muscles can start to break down, you get fatigued, prone to sickness.
also, vary your exercises. Your body will become accustomed to an exercise very quickly. Mix it up!
if you want to add mass, you MUST work your legs. A lot of natural growth hormone is released while working large muscle groups.
visit www.ironmagazine.com. This site has a tremendous amount of information as well as an excellent message board.
well... any questions? lol
I'm a competitive bodybuilder and have added some comments in the text of the quote. In order to see your abs, you must develope them enough that they stand out. I train mine every morning before I eat. I hate crunches on a full stomach. Strong abs are also key to a strong back as they are part of your core muscle group.
You MUST get rid of any surface fat that lies beneath the skin. This is done by eliminating all sugars from your diet. This is routinely referred to as a "cutting" diet. Decrease your carbs, increase protein and mono/polyunsaturated fats and water.
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Also, for those starting out. Don't get hung up on moving a ton of weight. The proper amount of weight together with the proper form will bring better results than too much weight and improper form.
More gym time is NOT better. Your body doesn't grow in the gym. It grows while you rest and sleep. Be sure to eat some protein before bed so your body has something to repair itself with during the night.
More gym time is NOT better. Your body doesn't grow in the gym. It grows while you rest and sleep. Be sure to eat some protein before bed so your body has something to repair itself with during the night.