Quote:
Originally posted by pdiggitydogg
Yeah...thats wrong man. Its totally unhealthy to just start liftin the weights, especially at max weight. Its so much more important to build up cardio as a base. That way, its possible to exercise longer and obtain better results.
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Questioning your credibility on this issue; you workout? I do... and this works. There are basic starting out workouts you can do in the gym (curls, bench, leg press, etc) and there are advanced (curls w EZcurl bar, skull crushers, lat raises, etc). I didn't say which ones to do, just that he should get in there and push himself. If you don't push yourself to the edge in the gym, you aren't doing anything except making yourself tired.
My workouts are advanced right now... I normally do 12 reps light, 8 medium, 8 heavy, 6 very very heavy, then 8 light again. And yes, I do 5 sets of most everything. Lifting light first gets the blood flowing, then the heavy weights tear the muscle so it can rebuild bigger and stronger.
Now, back to topic;
Yeah, I got plenty of suggestions. I assume you are a smaller guy (as I was/am) and as such have a body type that burns fat at an amazing rate (as I do). The first thing you must do is set a goal; why are you working out? Do you want to be stronger, bigger, look better, get huge, what? If you just want to gain 30 or 40 pounds of lean muscle, your path will be somewhat different than if you are looking to gain 10 pounds or 100 pounds. For this purpose, I'm gonna assume you want to gain 30 or so pounds of lean muscle. First thing you need to know is that this isn't gonna be easy and you won't see results overnight, but it will take 6 weeks for you to notice substantial improvement.
1. Join a gym
2. Hop on a stationary bike for 10 or so minutes and just watch the "regulars" and see what they do and how they use the equipment so you won't feel like a moron when you try it out for the first time
3. Take your time; use light weights your first day just to get a feel for the motions and perfect your form when lifting
4. Gradaully work the weights up each gym visit; plan to go at least 3 days a week, but no more than 5. Start with a light set, then a medium set, then finally a heavy set on each excercise.
5. If you burn fat effectively, eat EVERYTHING. If you can, get some whey protein and suck down a protein shake (I like mixing the vanilla protein with milk) after every workout, along with eating a lot
Some good basic excercises you should startout with;
1. bench press... either use a machine or barbell if you can get a spotter
2. tricep pulldowns
3. bicep curls (make sure you dont cheat on these, do power curls while seated)
4. lat pulldowns (the one where you pull down on the bar) again, dont cheat... keep your body stationary
5. incline press
6. dumbell rows
7. shoulder shrugs
8. dips or reverse dips
this should give you good definition and strength in your shoulders, chest and arms. The key to working out is isolating the muscles you are working; if you are simply throwing your body into it and just moving weight around, you aren't doing jack. let me know if you need any more tips.
ps- surprisingly enough, Triple H's book "Making the Game- Triple H's Guide to a Better Body" is actually a really good read if you are serious about it, and it is on sale at walmart.com for $16...
pps- the most important part about working out is DISCIPLINE...