Who lifts weights?
- Thread starter mrdc
- Start date
aquatics24
Member
Originally Posted by Jmick
I’ve been lifting for the past 8 months and the results thus far have been really good! I have always been rather active and when we had our son about 2 years ago I gained about 20lbs of fat in my mid section and one day my wife made a comment about it and I at that time I decided it was time to get back into lifting.
I limit each workout to an hour because IMO, anything more is over training, unless you are a genetic freak.
Day 1 is Chest, shoulders and Triceps
Day 2 is back and biceps
Day 3 is legs
I tend to take 4 days off between each muscle group. Bodybuilding.com has some great info and so does some of the sites on myspace.
I take creatine, solid multi, green tea extract and whey. My goal isn’t to become huge, I’m much more interested in being toned and so far so good, I’ve dropped 15lbs of fat and replaced it with lean muscle, which really burns those calories!
great job, but work out day 4; traps and shoulders
I’ve been lifting for the past 8 months and the results thus far have been really good! I have always been rather active and when we had our son about 2 years ago I gained about 20lbs of fat in my mid section and one day my wife made a comment about it and I at that time I decided it was time to get back into lifting.
I limit each workout to an hour because IMO, anything more is over training, unless you are a genetic freak.
Day 1 is Chest, shoulders and Triceps
Day 2 is back and biceps
Day 3 is legs
I tend to take 4 days off between each muscle group. Bodybuilding.com has some great info and so does some of the sites on myspace.
I take creatine, solid multi, green tea extract and whey. My goal isn’t to become huge, I’m much more interested in being toned and so far so good, I’ve dropped 15lbs of fat and replaced it with lean muscle, which really burns those calories!
great job, but work out day 4; traps and shoulders
aquatics24
Member
anyone have any timeline pictures...i had one when i was 19, but havent done any timeline pictures recently..
tangman99
Active Member
Originally Posted by aquatics24
ok...rule number one, you cant lose weight and gain muscle. not going to happen and never going to happen, you need to bulk or cut...so im seeing you need to cut, since you "want to slim down"...a morning cardio of 30-45 mins, then an afternoon-evening workout like so:
monday; chest, tris, abs, cardio (20-30mins)
tuesday; bis, back, forearms
wednesday; legs, calves, butt, abs, cardio (20-30mins)
thursday off
friday; traps, shoulders, forearms, abs, cardio(15-20mins)
saturday off
sunday; repeat
now with your diet, you want to make your protein, carb, fat ratio at a 6:2:0...and when i say protein i mean white meat only...whey protein shakes, etc.
you want to keep a 6 meals a day to keep your metabolism strong
7:00am- protein shake
10:00am- water, fruit, form of carbs (1cup oatmeal)
1:00pm- water, white meat, veg, form of carbs (ie, beans)
4:00pm- protein shake
7:00pm- water, lean meat, veg, form of carbs (ie potatoes)
10:00pm- protein shake
of course you dont have to eat exact for the next 8-10 weeks, but keep it like that, as far as drinking, stick to water, also your meal times may vary, but keep it like that. get lots of rest too, do a variety of work outs, dont stress yourself..and dont take a bunch of supplements thinking they are going to work and help...they dont, they will mess with your routine
Hey auquatics24,
Would this be ideal for me also or should I change it up a bit? As I said, I used to be built pretty well and had good strength. I've just gotten soft over the years.
I'm 41, 6'0" and 192 lbs. My BMI is 25.8 which is borderline Normal/overweight. I don't want to get huge. Right now I have about a 44" inch chest and 36 pants are getting snug
I'd like to get back around 180 and get really toned. I don't think I'll see 32's again but that would be a great goal with some descent abs. What would you recommend?
ok...rule number one, you cant lose weight and gain muscle. not going to happen and never going to happen, you need to bulk or cut...so im seeing you need to cut, since you "want to slim down"...a morning cardio of 30-45 mins, then an afternoon-evening workout like so:
monday; chest, tris, abs, cardio (20-30mins)
tuesday; bis, back, forearms
wednesday; legs, calves, butt, abs, cardio (20-30mins)
thursday off
friday; traps, shoulders, forearms, abs, cardio(15-20mins)
saturday off
sunday; repeat
now with your diet, you want to make your protein, carb, fat ratio at a 6:2:0...and when i say protein i mean white meat only...whey protein shakes, etc.
you want to keep a 6 meals a day to keep your metabolism strong
7:00am- protein shake
10:00am- water, fruit, form of carbs (1cup oatmeal)
1:00pm- water, white meat, veg, form of carbs (ie, beans)
4:00pm- protein shake
7:00pm- water, lean meat, veg, form of carbs (ie potatoes)
10:00pm- protein shake
of course you dont have to eat exact for the next 8-10 weeks, but keep it like that, as far as drinking, stick to water, also your meal times may vary, but keep it like that. get lots of rest too, do a variety of work outs, dont stress yourself..and dont take a bunch of supplements thinking they are going to work and help...they dont, they will mess with your routine
Hey auquatics24,
Would this be ideal for me also or should I change it up a bit? As I said, I used to be built pretty well and had good strength. I've just gotten soft over the years.
I'm 41, 6'0" and 192 lbs. My BMI is 25.8 which is borderline Normal/overweight. I don't want to get huge. Right now I have about a 44" inch chest and 36 pants are getting snug
I'd like to get back around 180 and get really toned. I don't think I'll see 32's again but that would be a great goal with some descent abs. What would you recommend?
aquatics24
Member
Hey man, your stats arnt that bad, i see where you say your borderline...i wish i was 6'...anyways, that program is an ideal cutting routine. Which is mine 8 weeks before summer to get that extra cut look in my abs...if you havent guessed, i bulk during the fall-winter, cut spring, sexy during the summer...
that routine for you 8-10weeks..then after switch it up consume a little more carbs and you will start to get real hard and tight...that routine is more for sheading body fat and toning, but if you want to get lean, then you will want more protein and more carbs.
that routine for you 8-10weeks..then after switch it up consume a little more carbs and you will start to get real hard and tight...that routine is more for sheading body fat and toning, but if you want to get lean, then you will want more protein and more carbs.
aquatics24
Member
also i noticed you threw in your BMI...ya you should be looking under 24...but to me BMI doesnt mean anything...bf% is better...because im 5'10" 209 6% bf...but my BMI is 30, which is in the obesity range. and i dont have one inch of fat on me haha
martinc909
Member
What is BMI? By the way i'm 15% bf.
aquatics24
Member
body mass index...its just a small guideline...whats your height and weight?
tangman99
Active Member
Originally Posted by aquatics24
Hey man, your stats arnt that bad, i see where you say your borderline...i wish i was 6'...anyways, that program is an ideal cutting routine. Which is mine 8 weeks before summer to get that extra cut look in my abs...if you havent guessed, i bulk during the fall-winter, cut spring, sexy during the summer...
that routine for you 8-10weeks..then after switch it up consume a little more carbs and you will start to get real hard and tight...that routine is more for sheading body fat and toning, but if you want to get lean, then you will want more protein and more carbs.
Thank for advice. I think I'm going to join the Y at work when I get back from my cruise I start tomorrow. If you get a few minutes, would you mind telling me what exercises you would recommend and how to do them (3 sets of 10 ?) Again, not looking for strength but want to get some good cuts and abs. So as not to clutter up this thread, you can email me at tangman99me@nospamyahoo.com. Remove the nospam. I will probably have some other questions for you when I get started and email would be easier. I'll be gone for a week tomorrow sailing the caribbean and trying not to gain another 10 lbs.
Thanks for the help!
Hey man, your stats arnt that bad, i see where you say your borderline...i wish i was 6'...anyways, that program is an ideal cutting routine. Which is mine 8 weeks before summer to get that extra cut look in my abs...if you havent guessed, i bulk during the fall-winter, cut spring, sexy during the summer...
that routine for you 8-10weeks..then after switch it up consume a little more carbs and you will start to get real hard and tight...that routine is more for sheading body fat and toning, but if you want to get lean, then you will want more protein and more carbs.
Thank for advice. I think I'm going to join the Y at work when I get back from my cruise I start tomorrow. If you get a few minutes, would you mind telling me what exercises you would recommend and how to do them (3 sets of 10 ?) Again, not looking for strength but want to get some good cuts and abs. So as not to clutter up this thread, you can email me at tangman99me@nospamyahoo.com. Remove the nospam. I will probably have some other questions for you when I get started and email would be easier. I'll be gone for a week tomorrow sailing the caribbean and trying not to gain another 10 lbs.
Thanks for the help!
martinc909
Member
I'm 16 years young. 6feet tall. 152lbs. brown eyes j/k. 15%bf.
aquatics24
Member
Originally Posted by martinc909
I'm 16 years young. 6feet tall. 152lbs. brown eyes j/k. 15%bf.
so your BMI will be around 20-21, which is normal weight range if you were curious...but im confused how or where you got your bf percentage from...to me sounds like too much bf by what you are telling me.
I'm 16 years young. 6feet tall. 152lbs. brown eyes j/k. 15%bf.
so your BMI will be around 20-21, which is normal weight range if you were curious...but im confused how or where you got your bf percentage from...to me sounds like too much bf by what you are telling me.
aquatics24
Member
Originally Posted by TangMan99
Thank for advice. I think I'm going to join the Y at work when I get back from my cruise I start tomorrow. If you get a few minutes, would you mind telling me what exercises you would recommend and how to do them (3 sets of 10 ?) Again, not looking for strength but want to get some good cuts and abs. So as not to clutter up this thread, you can email me at tangman99me@nospamyahoo.com. Remove the nospam. I will probably have some other questions for you when I get started and email would be easier. I'll be gone for a week tomorrow sailing the caribbean and trying not to gain another 10 lbs.
Thanks for the help!
sent an email...not too sure if that helped or not, but it will get you on the right track
Thank for advice. I think I'm going to join the Y at work when I get back from my cruise I start tomorrow. If you get a few minutes, would you mind telling me what exercises you would recommend and how to do them (3 sets of 10 ?) Again, not looking for strength but want to get some good cuts and abs. So as not to clutter up this thread, you can email me at tangman99me@nospamyahoo.com. Remove the nospam. I will probably have some other questions for you when I get started and email would be easier. I'll be gone for a week tomorrow sailing the caribbean and trying not to gain another 10 lbs.
Thanks for the help!
sent an email...not too sure if that helped or not, but it will get you on the right track
martinc909
Member
Originally Posted by aquatics24
so your BMI will be around 20-21, which is normal weight range if you were curious...but im confused how or where you got your bf percentage from...to me sounds like too much bf by what you are telling me.
Today during pe3 we were inside the basketball gym and there was another class in there and they we doing body fat and so on. so I tried it. It's the ones that you hold with both hands straight out. And it read 15%.
so your BMI will be around 20-21, which is normal weight range if you were curious...but im confused how or where you got your bf percentage from...to me sounds like too much bf by what you are telling me.
Today during pe3 we were inside the basketball gym and there was another class in there and they we doing body fat and so on. so I tried it. It's the ones that you hold with both hands straight out. And it read 15%.
martinc909
Member
aquatics. is that you on your avatar. just curious.
aquatics24
Member
oh those are so inacurate...you probably have 11-13%...and yes, thats me
gen1dustin
Member
Hey dude since were on the subject & you seem to know your stuff & if that is you on your avatar your a pretty nice sized guy. Anyways I've been wanting to get into the habit of lifting wiegths. I don't really care that much about being cut, but would like bulking up & getting strenght & power. I'm 18, 5' 6"
, & I don't really know how much I weigh. I never get on a scale, I think I'm a little over 150 though. I'm not chunky or fat by no means, but have a little meat on my bones. What would you recommend me doing? I just started benching & curling, then taking a days break.
aquatics24
Member
Originally Posted by Gen1Dustin
Hey dude since were on the subject & you seem to know your stuff & if that is you on your avatar your a pretty nice sized guy. Anyways I've been wanting to get into the habit of lifting wiegths. I don't really care that much about being cut, but would like bulking up & getting strenght & power. I'm 18, 5' 6"
, & I don't really know how much I weigh. I never get on a scale, I think I'm a little over 150 though. I'm not chunky or fat by no means, but have a little meat on my bones. What would you recommend me doing? I just started benching & curling, then taking a days break.
no you want to consume a diet of protein:carb:fat= 6:4:2
you will need to do alot of cardio to shead the extra weight that dont get shuddled to your muscles...you will need to do LOTS of weight, 2min breaks between each set, drinking 1gal of water at the gym, and 1-2 more gal throughout the day your sets at around 8-10 reps you need to max once a month to make sure you are pushing yourself...you might want to look into a high protein/carb shake to help with the nutrients, also 6-8 meals per day...i am not a fan of supplements, but if you are to take supplements take no2, gluti, multi vitimans, EFA, and possibly creatine, but know that you cant take no2 and creaitine at the same time...also, dont buy that testosterone booster stuff..its not worth the money..anymore info just ask
Hey dude since were on the subject & you seem to know your stuff & if that is you on your avatar your a pretty nice sized guy. Anyways I've been wanting to get into the habit of lifting wiegths. I don't really care that much about being cut, but would like bulking up & getting strenght & power. I'm 18, 5' 6"
no you want to consume a diet of protein:carb:fat= 6:4:2
you will need to do alot of cardio to shead the extra weight that dont get shuddled to your muscles...you will need to do LOTS of weight, 2min breaks between each set, drinking 1gal of water at the gym, and 1-2 more gal throughout the day your sets at around 8-10 reps you need to max once a month to make sure you are pushing yourself...you might want to look into a high protein/carb shake to help with the nutrients, also 6-8 meals per day...i am not a fan of supplements, but if you are to take supplements take no2, gluti, multi vitimans, EFA, and possibly creatine, but know that you cant take no2 and creaitine at the same time...also, dont buy that testosterone booster stuff..its not worth the money..anymore info just ask
aquatics24
Member
oh i forgot...its not all about benching and curling..follow the routine above..just adjust so you do 2-3 sets of 8-10, 2-3 excercises per muscle with a variety...also your sets should look like this...
bicep example...dumbell curl
set 1
30lbs 10 times
35lbs 8 times
40lbs 6 times
45lbs 4 times
50lbs 2times
55lbs 1time
set 2
25lbs 8 times
30lbs 6 times
35lbs 4 times
40lbs 2 times
45lbs 1 times
ex 2 chest
bench press
set 1
205lbs 10 times
225 lbs 8 times
275 lbs 6 times
305 lbs 4 times
325 lbs 2 times
set 2
185 8 times
205 6 times
225 4 times
275 2 times
305 1 times
set 3
185 8 times
225 4 times
275 1 times
this is how i do mine sets...then you would move to something else...butterflies is another good chest work out...especially after bench....dont do big jumps like i do...do 10-20 lbs each jump and for arms go up by 5lbs..
in case this is a question, my bench max is 405...so that is why i do big jumps
also keep muscle groups worked out together...like the routine above...biceps with back, triceps with chest, traps with shoulders, legs with glutes
bicep example...dumbell curl
set 1
30lbs 10 times
35lbs 8 times
40lbs 6 times
45lbs 4 times
50lbs 2times
55lbs 1time
set 2
25lbs 8 times
30lbs 6 times
35lbs 4 times
40lbs 2 times
45lbs 1 times
ex 2 chest
bench press
set 1
205lbs 10 times
225 lbs 8 times
275 lbs 6 times
305 lbs 4 times
325 lbs 2 times
set 2
185 8 times
205 6 times
225 4 times
275 2 times
305 1 times
set 3
185 8 times
225 4 times
275 1 times
this is how i do mine sets...then you would move to something else...butterflies is another good chest work out...especially after bench....dont do big jumps like i do...do 10-20 lbs each jump and for arms go up by 5lbs..
in case this is a question, my bench max is 405...so that is why i do big jumps
also keep muscle groups worked out together...like the routine above...biceps with back, triceps with chest, traps with shoulders, legs with glutes
speg
Active Member
I actually used to be the guy who sat at home playing video games alllllll day.. I asked some small advice on THIS website about bodybuilding and then I went to some actual bodybuilding websites and did lots of research (like I always do when im fanatic about something).. and been staying strong for about 7-8 months now. I feel that this will be a permenant lifestyle for me at this point because for me its just a ton of fun.. I really enjoy working out and doing cardio and all that stuff.
Right now im close to the end of a bulk thats lasted 7 months and I plan on cutting in just a few weeks.. I am very eager to see what I look like after I lose the weight
Some advice I can give right away is... some things work for some people and dont work for others.. Your body is very special and you work in a much different way than others. Find out what kinda diet/exercise program gives YOU your best results. It took me a long time to find my groove.. and now I fit into it perfectly
Also.. as much of a good idea that it seems to lift HUGH weights and cheat on the last few reps... usually you can end up getting hurt doing that.. its best to just do what you can do without adding body english or cheating.
My workout days are like this:
Monday - Back
Tuesday - Chest
Wednesday - Abs/Forearms
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - Forearms
I'd keep your back/ab day(s) at least a day apart... otherwise you'll feel why you should have
I also do not do any specific traps exercises.. they seem to do fine on their own.. I also dont build up my neck because I personally dont want to have that look. Each day lasts for very close to a hour. Sometimes just under and sometimes just over a hour.
Good luck!
Right now im close to the end of a bulk thats lasted 7 months and I plan on cutting in just a few weeks.. I am very eager to see what I look like after I lose the weight
Some advice I can give right away is... some things work for some people and dont work for others.. Your body is very special and you work in a much different way than others. Find out what kinda diet/exercise program gives YOU your best results. It took me a long time to find my groove.. and now I fit into it perfectly
Also.. as much of a good idea that it seems to lift HUGH weights and cheat on the last few reps... usually you can end up getting hurt doing that.. its best to just do what you can do without adding body english or cheating.
My workout days are like this:
Monday - Back
Tuesday - Chest
Wednesday - Abs/Forearms
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - Forearms
I'd keep your back/ab day(s) at least a day apart... otherwise you'll feel why you should have
I also do not do any specific traps exercises.. they seem to do fine on their own.. I also dont build up my neck because I personally dont want to have that look. Each day lasts for very close to a hour. Sometimes just under and sometimes just over a hour.
Good luck!
aquatics24
Member
Originally Posted by Speg
Also.. as much of a good idea that it seems to lift HUGH weights and cheat on the last few reps... usually you can end up getting hurt doing that.. its best to just do what you can do without adding body english or cheating.
My workout days are like this:
Monday - Back
Tuesday - Chest
Wednesday - Abs/Forearms
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - Forearms
I'd keep your back/ab day(s) at least a day apart... otherwise you'll feel why you should have
Each day lasts for very close to a hour. Sometimes just under and sometimes just over a hour.
Good luck!
Thats a horrible routine for bulking...the reason you keep primary and secondary muscles together is so it has a full week to rebuild, also its not a good idea to do triceps with biceps, both muscles pulling in different directions at tha same time will cause hypertension. AND, you shouldnt work out forearms like that, because they are being worked out everyday, so have 1 deticated day and a split day with your ads is causing you to over work your forearms, which is why they arnt growing... Also i do abs everyday with out a problem, when you do curls/situps, leg lifts, etc..you keep your back straight, thats why your feeling it...
Also.. as much of a good idea that it seems to lift HUGH weights and cheat on the last few reps... usually you can end up getting hurt doing that.. its best to just do what you can do without adding body english or cheating.
My workout days are like this:
Monday - Back
Tuesday - Chest
Wednesday - Abs/Forearms
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - Forearms
I'd keep your back/ab day(s) at least a day apart... otherwise you'll feel why you should have
Each day lasts for very close to a hour. Sometimes just under and sometimes just over a hour.
Good luck!
Thats a horrible routine for bulking...the reason you keep primary and secondary muscles together is so it has a full week to rebuild, also its not a good idea to do triceps with biceps, both muscles pulling in different directions at tha same time will cause hypertension. AND, you shouldnt work out forearms like that, because they are being worked out everyday, so have 1 deticated day and a split day with your ads is causing you to over work your forearms, which is why they arnt growing... Also i do abs everyday with out a problem, when you do curls/situps, leg lifts, etc..you keep your back straight, thats why your feeling it...