Weight Lifting

[sharkkiller]

 

[The Saltman]

ouch

[Darth Biscuit]

People are dumb.

[CollegePanther]

How many days are you going to be going to the gym? Every day? every week-day? every other day? How long - 30 mins? hour?

^^^Things you should nail down.

 

Here's a simple workout plan for ya:

Monday - Cardio warmup 10 mins / Bench press - 3 sets of 8-10 reps / Incline Barbell Flies - 3 sets of 8-10reps / Decline Bench Press - 3 sets of 8-10reps / Cardio cool down for 10 mins

 

Wednesday - Cardio warmup 10 mins / Pullups to failure / Shoulder Press - 3 sets of 10 / Pullups to failure / Lat Pulldown - 3 sets of 10 / Pullups to failure / Shoulder shrugs - 3 sets of 10 / Cardio cool down for 10 mins

 

Friday - Cardio warmup 10 mins / Free weight arm curls - 3 sets of 10 / Tricept pushdowns - 3 sets of 10 / Superset: lawnmowers and tricept kickbacks 3 sets of 10 / Cardio cool down for 10 mins

 

Good Cardio:

Basketball (my preference) or elliptical, bike, jogging (light on the knees).

 

Simple Mealplan:

Drink a gallon of water a day - Cut out carbs (breads, potatoes, pasta) even if you need to go to McD's once or twice - just take off the top bun. Helps a lot. Fish and Meat and Cheese. Water will be your savior.

Probably 4 days a week/1-1.5 hours a day.

 

And that looks like a good base plan to start out with until I build a little mass. I'll just add legs and make a few adjustments... Plus I know how to do all these. Thanks

 

But why do you say no carbs? I eat subway a lot and I thought carbs were good for weight lifting

[Lumps]

Probably 4 days a week/1-1.5 hours a day.

 

And that looks like a good base plan to start out with until I build a little mass. I'll just add legs and make a few adjustments... Plus I know how to do all these. Thanks

 

But why do you say no carbs? I eat subway a lot and I thought carbs were good for weight lifting

 

Carbs are perfectly fine. But read up on different kinds.  What you want is complex carbs coming from whole grain wild oats and rice, beans etc.

 

 

No carb diet is a joke, so is a low fat diet. If you want muscle you need to eat a lot of good fats, carbs and protein.

[Herbert is Sorry]

Don't drop weights on your toes

[CollegePanther]

Just put in my first big workout n feel great... it's worth the feeling you get if nothing else. Now here's to staying motivated for the next... forever

[the butch]

Doesn't PF offer free personal trainers? Just schedule a training session. One piece of advice, go in with a gameplan. Freestyling at the gym will result in you walking around aimlessly, you will lose your focus, won't remember anything, and most likely will spend way more time than you should.

There are loads of routines out there. Figure out what you want out of your workouts, research the exercises to get you there, and divide the lifts up depending on how often you want to go to the gym.

Learning the basics like single sets, drop sets, progressive sets, super sets, giant sets, and force sets will also help get the most out of your routine.

As for the basics, try and stick to

Chest/Tris

Rest

Back/Bis

Rest

Legs

Rest

Cardio/Abs

If you want to speed up your fat loss, you could do more than just a day of cardio, but doing too much could burn the muscle off that you're trying to gain, so it's pretty important to get s good nutrition plan going.

Smaller muscle groups, e.g., triceps, need about 48 hours to repair themselves before you can start wearing them back down again. Larger muscle groups, e.g., quads, need a lot longer.

Good luck and come join us in the Workout Warriors thread some time.

[CollegePanther]

Doesn't PF offer free personal trainers? Just schedule a training session. One piece of advice, go in with a gameplan. Freestyling at the gym will result in you walking around aimlessly, you will lose your focus, won't remember anything, and most likely will spend way more time than you should.

There are loads of routines out there. Figure out what you want out of your workouts, research the exercises to get you there, and divide the lifts up depending on how often you want to go to the gym.

Learning the basics like single sets, drop sets, progressive sets, super sets, giant sets, and force sets will also help get the most out of your routine.

As for the basics, try and stick to

Chest/Tris

Rest

Back/Bis

Rest

Legs

Rest

Cardio/Abs

If you want to speed up your fat loss, you could do more than just a day of cardio, but doing too much could burn the muscle off that you're trying to gain, so it's pretty important to get s good nutrition plan going.

Smaller muscle groups, e.g., triceps, need about 48 hours to repair themselves before you can start wearing them back down again. Larger muscle groups, e.g., quads, need a lot longer.

Good luck and come join us in the Workout Warriors thread some time.

Good info, thanks man. 

[bLACKpANTHER]

Carbs are perfectly fine. But read up on different kinds.  What you want is complex carbs coming from whole grain wild oats and rice, beans etc.

 

 

No carb diet is a joke, so is a low fat diet. If you want muscle you need to eat a lot of good fats, carbs and protein.

 

Correct. Complex carbs.

 

I saw a big difference when i stopped the breads, potatoes and pastas. Even though those are the 3 things i would say are the hardest lost kick from my diet.

[pstall]

My triathlon buddy isn't anti bread but more pro good bread. Quality stuff. But once in a blue moon.

[FuFuLamePoo]

i was a runner in high school, and i'm now a freshman in college.  i'm very small so i'm trying to add muscle.  i've been going to the gym about 4-5 times a week for the past month, but does anyone have any other advice for me?  i'm not trying to get jacked or anything, just a little cut.  and i know i need to eat A LOT

[Chimera]

i was a runner in high school, and i'm now a freshman in college.  i'm very small so i'm trying to add muscle.  i've been going to the gym about 4-5 times a week for the past month, but does anyone have any other advice for me?  i'm not trying to get jacked or anything, just a little cut.  and i know i need to eat A LOT

 

dianabol. just ask arnold schwarzenegger how it helps

[PandaPancake]

People are dumb.

Drive a car that didn't come equipped with power steering and let me know how your arms look.

Or are you referring to that sketchy guy who sells me HGH?