ive been hittin the gym regularly for the last month or so and im lovin it. i want to get more serious about about it though. im not real knowledgable on the various type of work outs and i know there are many out there. here is what i work in no particular order. shoulder, traps,biceps,triceps,back(the muscles that cover the shoulder blade area) and my core. ive been doing military presses, bicep curls with dumbells and barbells, squats on a machine at a 45 ish degree angle, a rowing style machine the you can add your own weight to, a lat pulldown on a machine similar to the rowing machine and a few other various excersizes that i dont know what they are called.
i can feel im getting stronger and have increased the weight in the area of 10-30 lbs depending on what im working. in my job upperbody strength is a must as well as flexibility. at first i wanted to lose alot of weight and be lean but strong, now i just want to be strong with good deffinition. im not looking to be like the pro body builders whose muscles have muscles. what are some different things i can do to get good tone and deffinition as well as strength?
ive been trying to eat better which sucks since im laid off and bored but im doing good, not the best but good. im taking megaman performance vitamins (been taking them for a while just because) and am wondering about other types of suplements to aid in the health and growth of the muscles. any ideas?
sorry the post is so long but i im trying to give as much info as i can to help better understand my questions. thanks in advance
If you dont want to end up like me (too many lifting injuries to count) Make sure you stretch the strong muscles and lift the weak ones. If you get too strong up top you will hurt you self in the lower body.
As for work outs, I have always been a fan of the Back/Bi's, Chest/Tri's, Legs/ Shoulders split. That is were I have seen my most gains. I do a 3 set 10-8-8 reps with progressivly higher weight. But make sure you keep propper form too. Looks also like you have a good start too. If you want more info thatn you could read check out Bodybuilding.com and go to the super site. It will give you all the lifts you need.
Just be carefull and do feel bad about asking questions to other guys in the gym. I have alays ansewered questions from newer guys so they can learn and not make the same mistakes I did. Keep up the good work!!
I hope you drink lots of water. That's the first and most important thing. I've been lifting for about 8 years now, def listen to boss and stretch, work on the "littler" muscles. You have to switch up routines every few weeks otherwise your body becomes custom to it.
Check out bodybuilding.com, there is a ton of useful information on there.
Be careful of looking for new "products" or supplements, advertising can make them all sound good. The mega man multi-vitman in good, ive also used cell-tech or nitro-tech. Do you take protein supplements? And how much are you into it?
If your looking to get strong and add a little aesthetic appeal,looking into Westside barbell training. Also I woundn't worry about any injuries as long as your form is correct.I copied one of their set up's.
SUNDAY- SPEED DAY FOR BENCH
BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)
FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES
TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc
UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc
ABS and or NECK
MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS- (all exercises can be
Enhanced with bands. Also keep a record of max lifts)
LEG CURLSor GLUTE HAM RAISES 3-4 sets of 5-7 reps
LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS (not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc
UPPER BACK MOVEMENT- 3sets of 5-7 reps
BICEPS and ABS
WEDNESDAY- MAX EFFORT DAY FOR BENCH
MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc
TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each
BACK MOVEMENT- keep reps 10-12 for 3 sets
ABS and or NECK
FRIDAY- SPEED DAY FOR SQUAT
BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest
LEG CURLS 3sets of 10 reps
LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
No offense to the guy above me, but the reason I asked how much are you into this is because of a layout like above. It's a more advance program. If youre fairly new at this (within a year) you don't wanna just throw yourself into a high intesity program, youll overwork your muscles and they will not grow.
If you wanna get "bigger" stick with the fundmentals: Squats, deadlift, bench, military presses.
You start with just that, work it hard and 3-4 weeks youll notice a gain. Theres a few guys on here serious into lifting, any questions/concerns just post em. I've lifted a long time and also have an entry level certification in training & nutrition.
Posts: 349
Joined: Jan 2005
Tomahawk, WI
Reputation: 0
Really, it sounds like you're doing fine with your current methods.
Your working your back, shoulders and triceps which is what really matters in lifting along with your legs of course. Most people put too much focus on their chest which doesn't do alot for them. And since you have to be strong as well as flexible, don't worry on how much weight you can lift a couple times but be more focused on doing less weight more times. It's all about having good muscle recovery and good cardio so you don't blow your wad all at once. Speaking of cardio, are you doing any running or any kind of cardio? Running hills or just jogging and sprints? You'll find that this is one of the most important things.
Keep hydrated, eat healthy and stretch, don't know much about supplements and vitamins, never really got into that.
Here I am posting this and I need to get my [censored] back in shape.
Maybe someone can help me because for the life of me I can't think of it but it was a lift I did in high school. The bar was on the ground in front of you and you brought it up to your chest really quick, in competitions they have to lock it above their head.
You have the snatch, which is one movement, from the floor to overhead, its known as the faster lift.
The one youre talking about is the clean and jerk. Clean - to your chest or shoulders (depending on competition and person) Then the Jerk, pushing it over your head...
Posts: 349
Joined: Jan 2005
Tomahawk, WI
Reputation: 0
It just came to me what we called it, power clean. I just locked my wrists at about shoulder high. That's one exercise that will get your ticker thumping.
Posts: 349
Joined: Jan 2005
Tomahawk, WI
Reputation: 0
Quote:Also a good way for a beginner to hurt their neck, back or shoulders....
I never once hurt myself doing power cleans. I had very good form and was pretty good at it. It was actually my best lift. But whenever I see someone doing too much weight without learning and perfecting the proper form first I just cringe.
Home
Forums
Photos and Video
Tech
Classifieds
Our Members
Extras
FAQ
![[-]](images/cleancut/collapse.gif "[-]")