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ninja cat 09
A paranoid android



Registered: 10/11/09
Posts: 4,170
Loc: Mexico
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Working out
#14088626 - 03/08/11 07:45 PM (12 years, 10 months ago) |
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hey there, I just recently started running and would like to do weights as well.
I can go to the gym from Monday through Friday, what would be a good way to space out workouts?, what's a good way to put workouts together? and what are some good ways to exercise legs if I have a bad knee?
Thanks in advance for you're time and help.
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I_was_the_walrus
eggshells



Registered: 05/01/02
Posts: 11,887
Loc: next door
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Well it depends on your goal. Are you trying to put on mass? Gain weight? Just to get in shape? A good schedule would be to lift weights, rest the next day. Then run, rest the next day. Keep alternating. A good lower workout with a bad knee would be one of those machines you sit in, and push weights upwards with your legs (I cant remember the name). That way you can dial in a weight to keep a good workout, but not too much to strain the knee.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
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GOALs??? Its not that simple.
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SmokedShroom
ShroomMush



Registered: 01/27/11
Posts: 280
Last seen: 10 years, 1 month
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Lift everyday, go biking everyday except wednesday, which is rest. Lift 1hr. Bike ride 30 min. Get road bike not a mountain. nutrition just as important as workout. Good luck.
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XUL
OTD Janitor



Registered: 03/16/05
Posts: 28,261
Loc: America
Last seen: 4 years, 2 months
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Quote:
ninja cat 09 said: hey there, I just recently started running and would like to do weights as well.
I can go to the gym from Monday through Friday, what would be a good way to space out workouts?, what's a good way to put workouts together? and what are some good ways to exercise legs if I have a bad knee?
Thanks in advance for you're time and help.
If you have a bad knee I wouldnt put any added weight on it. I guess it depends how bad the knee is.
You could do step ups to begin with and bulgarian split squats if you feel confident.
I would definatly be careful if you decide to try squating. Usually beginers have less than perfect form and often due to that bad form they transfer the weight through their knees. Not good.
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indica


Registered: 08/17/05
Posts: 18,905
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Quote:
SmokedShroom said: Lift everyday, go biking everyday except wednesday, which is rest. Lift 1hr. Bike ride 30 min. Get road bike not a mountain. nutrition just as important as workout. Good luck.
WRONG
lifting every day is detrimental. You should lift three days a week
Monday - lift Tues - rest Wednesday - lift Thursday-rest Friday - lift saturday & sunday - rest
repeat
the rest day is the day in which your muscles RECOVER, which they NEED TO DO. Lifting every day will ensure muscle damage. Do not go bro-mode and do 'curls and benchpress err'day because this is bad for you and results in useless muscle mass that has no strength to it whatsoever. The rest days are the days in which your muscles grow. You do not 'grow' on your lifting days, I cannot stress enough that lifting every day is bad for you. The rest days are just as if not more important than the lift days. Some serious bodybuilders/lifters take a couple of weeks off at a time for essential central nervous system (CNS) resetting periods, as the brain has just as much exertion than the body in helping it grow and respond to heavy training.
If you are serious about lifting and gaining good mass and MASS STRENGTH i highly suggest you start Mark Rippletoe's Starting Strength (or 'SS') routine.
if you do your cardio (which will negate the 'bulking' side of lifting) that's still fine, find a good balance between lifting and cardio. Lift for strength/mass, cardio for leanness and overall good health (I don't do any cardio as I am on a strictly bulking regime). Isolated workouts (biceps, triceps, claves, lats etc) will work ONLY THAT MUSCLE whereas compound lifting will work all of them, once they have strength then you can begin doing isolation exercises to tone them/whatever you want to do
speak to a PT though, but most PT's have no fucking clue what they're talking about and will make you go bro-mode straight up, because that's what most faggots want. Big pecs and biceps for the gurlz
In terms of your bad knee, you should wear a wrap or something on it. Good leg exercises are squats, leg presses etc, but you should consult a trainer when doing anything on a bad limb. If you can find a way to work it and make it stronger that should be fine, but some people have injuries which mean they can never do a certain workout, but if you can strengthen your legs you should definately aim to that. speak to a PT about it
Edited by indica (03/08/11 08:22 PM)
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Working out [Re: indica]
#14088864 - 03/08/11 08:27 PM (12 years, 10 months ago) |
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Here is basically how the SS Routine works: It is a very simple, easy to do, quick workout and is so fucking effective I can't say enough good things about it. It may seem like you aren't doing much and you will think at the end "I could do more" but don't, trust me.
http://www.startingstrength.net/workouts/
The Schedule In the Starting Strength routine, there are two workout schedules to follow, and I have listed them below. You will pretty much alternate workouts every other day. Take a look at the schedule below to get an understanding of what to do when:
Monday: Workout A Wednesday: Workout B Friday: Workout A The following week, your schedule will look like this:
Monday: Workout B Wednesday: Workout A Friday: Workout B As you can see, we are alternating workouts every other training day. Now, you don’t have to train only on Monday/Wednesday/Friday; you can, for example, train Tuesday/Thursday/Saturday instead. The key thing to remember here is that you should train 3 times a week non-consecutively as to let your body recover for a full day after your training day. After one week of training is over, you take two days off and then start the next week of training.
If you’re new to weight lifting, stick to this workout routine and don’t change anything. Training more often per week does not mean more results (in fact, you can hinder your progress if you over-train).
The Exercises / Lifts Here’s a list of the exercises associated for every workout along with their appropriate Sets and Repetitions. These exercises are placed in order, so always follow them accordingly and never do one before the other just because you feel like it or else you will be ruining the whole point of this routine. The numbers next to the exercises are Sets X Reps. If you don’t know any of these exercises or how to execute them properly, look into getting a copy of the book for your own sake.
Workout A
Squats: 3 x 5 Bench Press: 3 x 5 Deadlift: 1 x 5 Dips (weighted): 2 x 5-8 Workout B
Squats: 3 x 5 Press: 3 x 5 Power Clean: 3 x 5 Chin-ups: 3 x 8 Every Workout / Assistance Work / OPTIONAL
Weighted Sit-ups at a 45 degree angle on decline bench: 3 x 5 Weighted Hyper-extensions: 3 x 8 Do not add, remove or substitute ANY of these exercises or else you will be wasting your time. These are key exercises to increasing strength in any individual in the shortest amount of time. No other exercises out there come close to the efficacy of the ones listed above. Adding more exercises to this list is considered over-training. Removing any of these exercises just because you don’t like them means you have already handicapped yourself for gaining the most amount of strength. Please do not mess with this routine or else you are seriously wasting your time. You might as well quit now if you don’t believe in Mark Rippetoe.
As you can see, there is no “bicep curls” or any direct arm work involved because your arms will be indirectly trained over time. I have seen my arms personally grow at their peak just by following the Starting Strength routine and I haven’t done any direct bicep work. Why? Sometimes indirect work to a muscle is the best way to train it as opposed to targeting it directly. A lot of people don’t seem to understand that these days and they choose to ignore it. Just give this program a month of work and you will see your arms get sore without you doing a bicep curl.
Lastly, the weighted sit-ups and hyper-extensions are optional. If it gets in the way of progressing on the five core lifts (squats, deads, power cleans, shoulder presses, bench presses) then stop doing them.
What You Need to Know Proper warm-ups are always required for proper strength training. You should do a minimum of 3 warm-up sets before you start your heavy sets. If you are unsure how to warm up, take a look at my warming up page.
Never increase (or “ramp”) your working/heavy sets. If you start doing 150 lbs of squats, then you do it 3 times for the remainder of your exercise workout (this is called “sets across”). Do not increase in weight once you have started your heavy set. Leave the increase for the next time you do squats. This goes for any exercise: proper technique is always more important than the amount of weight on the bar.
Somewhat Acceptable Substitutions Honestly, you should stick to the above exercises, but you can substitute a few of the exercises with the following options. You should know that you’re much better off doing power cleans than barbell rows. As coach Rippetoe has said many times, “My opinion about barbell rows is as follows: f*** barbell rows. Really. F*** them. Stop wasting time worrying about barbell rows and get your deadlift up to 500. By then you’ll have your own opinion and you won’t have to worry about mine.”
Replacing Power Cleans: you can do Pendlay Rows (3 x 5) and Chin-ups ( 2 x 8 ) as a replacement. Replacing Dips: Decline Dumbbell Bench press with your hands’ palms facing each other. Additions to the Workouts I’m quite confident to say that these additions will never come handy on this program, but should the need arise, you can add the following exercises to your weekly routine on Fridays only (or the last training day of the week). If you are just starting out new on this program, do not do these until 3 weeks into the routine. Trust me, these are really unnecessary and only here for the few people with exceptions.
Parallel Bar Dips or Inline Skullcrushers (2 x 8-12) Barbell / Dumbell / EZ-Curls: (2 x 8-12)
GET SOMEONE TO CHECK YOUR DEADLIFT, SQUAT AND PENDLAY FORM AS IF YOU DO THIS WRONG YOU COULD RESULT IN MASSIVE, IRREVERSIBLE SPINAL INJURY. <<<< THIS IS VERY IMPORTANT
Get someone to SHOW you how to deadlift, pendlay and squat. they are easy exercises but easy to fuck up and get wrong.
T
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Heffy
BrauMeister



Registered: 08/30/04
Posts: 3,262
Loc: International Traveller
Last seen: 5 years, 8 months
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Currently I work out 3 times a week, and When the snow melts I'll be cycling every day too.
Most of the work we do is body weight lifting and similar drills, but we also lift kettle-bells and flip tractor tires.
Monday: Workout Tuesday: Rest Wedensday: Workout Thursday: rest Friday: Workout Weekend: Rest
We usually warm up with escalations, which involves running across the gym and stopping to do a pushup/burpie/squat/etc. Then you run back and do two. Then next time three. We usually go to 7-8 which is like 29-37 pushups or whatever, plus all the running.
Then we either do more body weight exercises, lift the kettlebells, climb the rope, or flip the tires. This is done in stations so everyone gets to work different muscle groups.
You might be surprised how strong you can get just from body weight exercises.
-------------------- I am the king of Rome, and above grammar! - Emperor Sigismund
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Uzziel
O_o


Registered: 12/30/10
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Re: Working out [Re: Heffy]
#14092140 - 03/09/11 11:51 AM (12 years, 10 months ago) |
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My workout schedule is somethin like this..
Kettlebell Run and/or cycle Kb Run and/or cycle Kb Run and/or cycle Rest
Rinse and repeat... sometimes I'll throw in some heavy lifting but for the most part I exercise almost every day, if I need a rest day I'll take one though..
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dshow
Nomad



Registered: 01/22/09
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Re: Working out [Re: Uzziel]
#14093127 - 03/09/11 03:23 PM (12 years, 10 months ago) |
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Quote:
WRONG
lifting every day is detrimental. You should lift three days a week
WRONG AGAIN. lol. Depends on what your doing? You planning on entering into a power lifting competition? marathon run? Just want to lose weight? Bodybuild?
and so far what ive seen everyone has givin a routine for different goals. Which is cool. It would just be nice if OP answered back on his own thread on what is goals are.
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ninja cat 09
A paranoid android



Registered: 10/11/09
Posts: 4,170
Loc: Mexico
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Re: Working out [Re: dshow]
#14093206 - 03/09/11 03:36 PM (12 years, 10 months ago) |
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Quote:
dshow said:
Quote:
WRONG
lifting every day is detrimental. You should lift three days a week
WRONG AGAIN. lol. Depends on what your doing? You planning on entering into a power lifting competition? marathon run? Just want to lose weight? Bodybuild?
and so far what ive seen everyone has givin a routine for different goals. Which is cool. It would just be nice if OP answered back on his own thread on what is goals are.
Sorry about taking so long to answer, my goals is to get stronger and more defined, an athletic look.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
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stats? whats your weight and height? are you skinny looking? fat looking? Do you have a gym membership? or any weights at home?
These are all basic questions that one should know to give you better advice.
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ninja cat 09
A paranoid android



Registered: 10/11/09
Posts: 4,170
Loc: Mexico
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Re: Working out [Re: dshow]
#14094210 - 03/09/11 06:34 PM (12 years, 10 months ago) |
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6 ft, around 180 lb, average looking, I have a gym membership and have been running for the last two months 3 times a week.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
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Quote:
6 ft, around 180 lb,
Quote:
defined, an athletic look
Hit the weights. Alot of people above had good stuff. Slow the running down, cut it to 2 days a week, or at least cut it down to 1-2 miles. I think squats and deadlifts could be bad for your knees. But they are very important workouts. Maybe do leg curls, leg extentions, and light leg lunges.
You should hit the weights m-w-f or m-t-t-f. If you feel like you get over worked. Just do 3 days a week. An actual weight schedule is alot longer for me to post but alot of people above you have different ones, just use that info. and do what you do.
Some tips: Keep the total number of sets for each muscle under 20. (prob more like 15) Dont workout over 3 muscles a day if your doing 3 days. Dont work out 1 muscle twice in a week if your doing under 20 reps.
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ninja cat 09
A paranoid android



Registered: 10/11/09
Posts: 4,170
Loc: Mexico
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Re: Working out [Re: dshow]
#14113226 - 03/13/11 08:01 AM (12 years, 10 months ago) |
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Thanks a lot for the help mate! just one question, how is the correct amount of weight with the correct amount of reps/sets supposed to feel?
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Uzziel
O_o


Registered: 12/30/10
Posts: 11,689
Last seen: 4 years, 1 month
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Do what you can
It will be quite obvious what is too much for you. If you can't lift it, don't bother with it. Don't FORCE something that shouldn't happen cuz you'll pull or tear something, and that is painful.
Just try a medium weight and build up to what you are comfortable with. Trial and error
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XUL
OTD Janitor



Registered: 03/16/05
Posts: 28,261
Loc: America
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Quote:
ninja cat 09 said: Thanks a lot for the help mate! just one question, how is the correct amount of weight with the correct amount of reps/sets supposed to feel?
You should begin your sets with a weight that you believe you can complete the set with. If its too easy then you can add weight. One main objective should be to always plan on using a weight that you will finish every rep with. Dont load it up real heavy and blow your load on all on the first set.
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XUL
OTD Janitor



Registered: 03/16/05
Posts: 28,261
Loc: America
Last seen: 4 years, 2 months
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Re: Working out [Re: dshow]
#14113593 - 03/13/11 10:44 AM (12 years, 10 months ago) |
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Quote:
dshow said:
Quote:
WRONG
lifting every day is detrimental. You should lift three days a week
WRONG AGAIN. lol. Depends on what your doing? You planning on entering into a power lifting competition? marathon run? Just want to lose weight? Bodybuild?
and so far what ive seen everyone has givin a routine for different goals. Which is cool. It would just be nice if OP answered back on his own thread on what is goals are.
I think this could be wrong due to certain circumstances. It could also be correct.
If he wants physique like he said then he would most likely be doing core exercises including squats, deadlifts, bent over rows, standing overhead barbell press, barbell push press, etc..
Lets assume you train like a warrior every time you go to the gym. You do squats and other assorted legs on monday, bench, bentover rows and more on tuesday, deadlifts, goodmornings, and more on wednsday, standing overhead barbell press, dumbell check press, and more on thursday, then repeat?? Thats asking for injury. Its asking for injury if you even lift every day back to back like that. I never train more than 2 days in a row.
Maybe if you were a body builder and you spent an mondays isolating your bicepts, tuesdays squating, wednsdays lifting chest, etc. You might be fine, but from my experience, especially for new lifters, its far better to concentrate on weight lifting rather than body building. I dont even do bicept curls. Your bicepts get worked enough when in chinups, rows, bench and even deadlifts. If anything I do hammer curls as its a more natural movement.
Squats, Deadlifts, Bent over rows, Standing over head barbell press, Barbell push press, Bench press, Pullups. Those are some essential lifts that will give you great physique.
I would lift no more than 4 days a week and no more than 2 days in a row. Especially if you are a begginer.
If you are fat and you think you want to run to get thinner, then you might want to reconsider. Weightlifting is an extremely great fatloss method. Fatloss in weightlifting: Innefeciant total body exercise with high reps and short rest periods. And of course your tempo will be around 311 or 211, 3 or 2 being your negative.
I actually had not run for a long time but I have been doing high rep squats. 3 sets of 15 reps with 30 seconds rest. Well I went running with my friend the other week and I wasnt even winded compared to when I weightlift high reps.
Lou Schuler and Alwynn Cosgrove have an amazing book. The New Rules of Lifting for Men. Its essentially a text book for lifting backed up by research, articles, studies etc. You should see the fatloss 3 program in that book. Its feindish fatloss.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
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Re: Working out [Re: XUL]
#14113610 - 03/13/11 10:48 AM (12 years, 10 months ago) |
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Quote:
lifting every day is detrimental. You should lift three days a week
my point is you could work out not only more then three days a week, you could do every day. It depends on your workout routine. Nothing is set in stone.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Working out [Re: XUL]
#14116916 - 03/13/11 10:33 PM (12 years, 10 months ago) |
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all power lifters I know do NO isolation exercises (bicep curls etc) and do only compound lifting, and retain chiseled, slim and lean as fuck ripped physiques you would assume were that of a bro-fag who does situps and bicep curlz every day.
there is such a large faction of people who use weights for all the wrong reasons (picking up chicks instead of actual strength)
power lifting + good diet and you will have the body you dream of coupled with insane strength to boot. you don't need to spend 2 hours every day of the week doing bro curlz and stupid workouts, a simple 45 minute workout, 3 times a week with a maximum of 4-5 exercises
my friends have been doing bro fag workouts for years and I've been trying to tell them to try compound lifting, one of them just got a PT and the PT got him to do deadlifts and squats, my friend came back to me and said "I don't know why the fuck I didn't listen to you sooner, my abs, arms, back and core and legs are all sore as fuck just from the deads and squats. what I usually do 5 exercises to work I just did in 2 and I'm more raped than ever before"
seriously.
as i said, you could go to the gym 6 days a week for all I care, but you are wasting your time. 3 days a week is all you need if you do it right. your body needs rests days. I have a friend in germany who works out every day for like 2 months straight, destroys his body and then takes a week off. I really don't see the point of this as he is doing harm to his body and just burning himself out. he gets good results but his muscles are constantly being ripped and given little or no time to repair.
HOWEVER, all this only applies to lifting, if you want to do cardio every day that's fine, it's a different rule, but heavy lifting/weights should never be done every day in the case of power lifting
but just because you do powerlifting does not necessarily have to make you bulky and huge.
Edited by indica (03/13/11 10:41 PM)
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ninja cat 09
A paranoid android



Registered: 10/11/09
Posts: 4,170
Loc: Mexico
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Re: Working out [Re: indica]
#14117286 - 03/13/11 11:42 PM (12 years, 10 months ago) |
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Thing is it's pretty difficult to do power lifting with a busted knee, gonna be busted for at least a couple more years, I'll have to stick with "bro" tactics for now.
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indica


Registered: 08/17/05
Posts: 18,905
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fair enough. your serious best bet is talk to a physician or a DECENT pt. there should be ways around it, but I have a friend who also has a busted knee and does a lot of bro tactics to get around it. if it's the only way then fair enough, but I'm a nut for powerlifting so I'm extremely biased, i used to be bro-fag (as in I was going to the gym 5 days a week and doing benches, curls, lat pulldowns etc) too until my brother showed me the light (he's deadlifting upwards of 600lbs and is lean as fuck). you'll be hard pressed to see gains and results the same as you would from lifting from any other method of working out.
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Cannashroom
Smoke two Joints



Registered: 10/25/07
Posts: 2,141
Loc: Everywhere
Last seen: 6 years, 10 months
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Re: Working out [Re: indica]
#14119745 - 03/14/11 02:42 PM (12 years, 10 months ago) |
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Quote:
ninja cat 09 said:
Quote:
dshow said:
Quote:
WRONG
lifting every day is detrimental. You should lift three days a week
WRONG AGAIN. lol. Depends on what your doing? You planning on entering into a power lifting competition? marathon run? Just want to lose weight? Bodybuild?
and so far what ive seen everyone has givin a routine for different goals. Which is cool. It would just be nice if OP answered back on his own thread on what is goals are.
Sorry about taking so long to answer, my goals is to get stronger and more defined, an athletic look.
Kettlebells!
If you're not interested in booby building (otherwise known as body building) and doing 1000 reps of bench and curls to get some massive pecs, check out the KB thread. Not to say I don't like having a nice body, your goals should be strength, fitness and strength which gives a great physique in time. Too much emphasis on "GET BIG NOW" in our culture.
These will get you VERY STRONG. Kettlebells will give you a very good power:mass ratio, amazing cardio, and a great body. Kettlebells develop insane strength, coordination, determination, and bodies.
You will end up with the stringy defined Bruce Lee look, as opposed to the Arnold look.
-------------------- "A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty. Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security." Albert Einstein
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
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Quote:
all power lifters I know do NO isolation exercises (bicep curls etc) and do only compound lifting, and retain chiseled, slim and lean as fuck ripped physiques you would assume were that of a bro-fag who does situps and bicep curlz every day.
i feel you on the bro fag workouts. I call it the ABC's Abs-biceps-chest. Wait are you saying dont do bicept curls?? or you just mean like dont do concentration curls???
Quote:
3 days a week is all you need if you do it right. your body needs rests days
different Goals can be accomplished different ways. You couldnt possibly think that 3 days is the absolute best way possible to lift weights.
Quote:
but heavy lifting/weights should never be done every day in the case of power lifting
True, you wouldnt recover.
But he has knee problems. Squats and deadlifts would be great, but he would have to start at a light weight and i doubt powerlifting his lower body would be a good idea. Chances are when he gets up to a certain weight he will put wayyyy to much strain on them knees.
Quote:
Kettlebells will give you a very good power:mass ratio, amazing cardio, and a great body. Kettlebells develop insane strength, coordination, determination, and bodies.
Yea kettle bells work too. So do dumbells. So do bars. So do cables. So does body weight. Theres no magic. Weight is weight.
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orison
mcfluffysugarnuts


Registered: 01/19/09
Posts: 5,468
Last seen: 25 days, 6 hours
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Re: Working out [Re: dshow]
#14123412 - 03/15/11 01:45 AM (12 years, 10 months ago) |
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swimming pool..
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Anonymous #1
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Quote:
ninja cat 09 said:I have a gym membership and have been running for the last two months 3 times a week.
on a "bad knee"? insanity. lifting weights is less stressful on the knee than running 3x a week, so don't let your bad knee hold you back.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Working out [Re: dshow]
#14123609 - 03/15/11 03:14 AM (12 years, 10 months ago) |
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EDIT: you shouldn't use the shroomery to get knowledge about shit like this... if you want to find great ways to get fit I suggest finding websites dedicated to the matter. this is a drug forum, we are all crackheads and our advice is immediately void of credibility because we are all junkies and have no idea about our own personal health. but seriously, there are plenty of amazing websites out there that can help you in the matter, for the most part we here are all going to disagree to some extent because we have different ideas on the topic.
When I started lifting I did no bicep/tricep isolation exercises. I got all my arm growth from deadlifts/chinups/pendlay rows/dips/shoulder press. You will see absolutely amazing results, deadlifts alone have incredible growth potential for all muscle groups.
I stopped training for 4 months and started again, and lost a lot of arm strength but retained a lot of core/back/leg strength. To regain my arm strength I did start bicep curls and tricep extensions as well as the chinups/dips until I get back to where I was before (20kg weighted dips and 25kg weighted chinups) and because I weigh 231lbs as it is, I have a lot of weight to pull on my long arms. When I get back to form I will get rid of curls/tris until I move onto a more advanced lifting routine where isolation exercises are indeed needed.
3 days a week is a maximum for intense powerlifting. The 4 rest days are essential for body recovery and central nervous system resetting. A lot of higher-level lifters often take 1-2 week rest periods every 6 or so months for CNS resetting.
Three days a week is indeed the best possible way to lift weights (for powerlifting) and is also the safest
Also, when starting powerlifting, it is IMPERATIVE you start on light weights, perhaps 30-40lbs, even just the bar. Even if you think you can lift more, don't. Your body needs to adapt to what you are about to put it through. After about 3-4 weeks you can start getting into serious weight.
Even at a higher level you ALWAYS warm up. You don't just walk in and squat 300lbs or deadlift 500lbs or whatever, you always warm up. It is essntial otherwise you'll just fuck your shit up big time.
About the growth, when you are doing compound lifting you are releasing natural growth hormones with back workouts that go to all muscle groups and grow them accordingly. From deadlifts alone, once I've finished a set or 1RM my ENTIRE upper body is aching. Chest, shoulders, core/abs, backforearms/flexors, biceps, the lot and my head is SPINNING. It is the most satisfying feeling I get from any workout.
this is my brother

he is slender, lean and ripped with absolutely no body fat on him whatsoever, and all he does is compound lifting and is getting ready to start competing. he used to be the fat kid in school and started doing weights (as in bro-fag weights), he got fucking ridiculously huge (a lot of bulk mass) but then discovered compound lifting, given how lean he looks now you would never believe he is lifting upwards of 550lbs...
Granted, he did this coupled with an INTENSE cutting diet applied once he gained enough strength (which I've tried for a month and can vouch for) over a period of time but the results speak for themselves. Powerlifting works. The way I see it, what's the point of faffing around with dumbbells lifting pissy little weights for an hour+ every day when you could max lifts only 3 days a week and get much better results?? I used to go into the gym and use every single machine there, doing upwards of 10 or so exercises for 3-5 sets a session. Now I don't even touch a machine.
More and more people are turning to powerlifting/kettlebells/compound lifting because it is now becoming well known that it is the best form to gain strength and muscle development in an intense, short workout session. The frustration I used to feel on the "ABC routine" over months and months gaining size but still being weak as piss was suddenly made clear to me when my bro explained to me it was because I had absolutely no core or back strength to back up my useless muscle mass.
However if you are doing cardio, lightweights or what have you for your own personal athletic path or goal then by all means do 4 days a week, as long as you give yourself a rest period. Muscle growth occurs in the rest period, not the workout session. It is the muscle repairing itself from the tears you induce during training (pretty common knowledge, I assume)
I do absolutely no cardio for the fact that where I am in my routine means that cardio is negating the maximum gains I am trying to get this early in my (re-)training, in a few months when I get the strength I want I will do short 'sprint' cardio coupled with diet to lose weight, I won't have to run 5km's every day or two to lose weight, which is comforting because I fucking hate cardio I am still lifting good weights, not as much as before I had to stop training, but getting there again pretty quickly. Soon I will be back up to where I was before until then I will have to wear the bit of bulk I've put on in my hiatus.
As well as training I suggest Branch Chain Amino Acids/BCAA's as well as your protein powders, I can vouch for their effectiveness.. the growth and speed of pace of gains in my training has improved doubly since using BCAA's.
Everyone I've turned onto compound training has said they regret not listening to me sooner and taking it up, they are not necessarily trying to get massive, but they've suddenly realised they've removed 4-5 unnecessary workouts by adopting 2 exercises into the routine.
I know this post is irrelevant to OP's post now, but thought I should clear that up.
Perhaps light squats would help OP for his knees, but I'm by no means qualified to say that so you should not heed that advice, as is advisable, if you have an injury, consult a PT or physician.
/end rant
Edited by indica (03/15/11 03:55 AM)
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dshow
Nomad



Registered: 01/22/09
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Re: Working out [Re: indica]
#14124762 - 03/15/11 12:52 PM (12 years, 10 months ago) |
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awesome story. Thats the kinda stuff im doing. But the guy has bad knees. He should not follow the same path.
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Cannashroom
Smoke two Joints



Registered: 10/25/07
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Re: Working out [Re: dshow]
#14125785 - 03/15/11 04:29 PM (12 years, 10 months ago) |
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dshow said:
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all power lifters I know do NO isolation exercises (bicep curls etc) and do only compound lifting, and retain chiseled, slim and lean as fuck ripped physiques you would assume were that of a bro-fag who does situps and bicep curlz every day.
i feel you on the bro fag workouts. I call it the ABC's Abs-biceps-chest. Wait are you saying dont do bicept curls?? or you just mean like dont do concentration curls???
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3 days a week is all you need if you do it right. your body needs rests days
different Goals can be accomplished different ways. You couldnt possibly think that 3 days is the absolute best way possible to lift weights.
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but heavy lifting/weights should never be done every day in the case of power lifting
True, you wouldnt recover.
But he has knee problems. Squats and deadlifts would be great, but he would have to start at a light weight and i doubt powerlifting his lower body would be a good idea. Chances are when he gets up to a certain weight he will put wayyyy to much strain on them knees.
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Kettlebells will give you a very good power:mass ratio, amazing cardio, and a great body. Kettlebells develop insane strength, coordination, determination, and bodies.
Yea kettle bells work too. So do dumbells. So do bars. So do cables. So does body weight. Theres no magic. Weight is weight.
Not exactly true, the weight distribution of a kettlebell makes it much better for certain exercises (and worse for others). The weight distribution also forces the use of more stabilizing muscles. They are much better for explosive type exercises because of this geometry.
Not to say there is no place for barbells, dumbbells and so on, but kettlebells are just superior for things like swings, snatches, TGU (depends on your goals) and more.
If you're not interested in kettlebells, then do Olympic lifts. Find a coach and learn to Olympic lift and deadlift properly.
-------------------- "A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty. Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security." Albert Einstein
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dshow
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Quote:
Not to say there is no place for barbells, dumbbells and so on, but kettlebells are just superior for things like swings, snatches, TGU (depends on your goals) and more.
Thanks for repeating what im talking about lol
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