Weight Training advice

terry-benchod said:
california blue said:
By the way P90X is the shizzle

Im just starting phase 2 and its really kicking my ass. I think im going to look pretty beastly after 90 days.

I've not followed the program 100% - ive added some of my own stuff. For example on the friday when you are supposed to do legs and back - i do pilates on a reformer. I really dont need to be working my legs after years of footie and pilates lengthens my muscles after lifting the weights all week. Also i hate yoga so i do extra cardio that day.

I even canceled my gym membership and do all the workouts at home - its perfect and keeps you motivated.

After 90 days i'll be doing pilates and cardio for 3 weeks then start all over again.

i recomend it to anyone - expect girls - unless you want to look like dude.
100% agree with this,although with me not being fit enough to do p90x i have started at the bottom with power 90 lvl1-2 moved on to lvl 3-4 last week and in 45 days i have lost 16lb in weight. Will be doing master series before i get to p90x,although people on Beachbody.com reckon if you can do power 90 master series then the x is a doddle.Keep pushing play and bring it!!

i had'nt trained (run and did some sort of weights) at all for maybe 6 months - i didnt even know about the master series and jumped for p90x. I struggle with the upper body stuff like pull ups one arm push ups but i fully expect to be doing them un-assisted by the end of 90 days.

The guy is a bit of a douche who presents it and but im at the point now where i dont need to listen and just watch. I just band on iTunes and away i go.

When i started i pretty much lost any muscle tone and was gaining weight around my gut and back. To the point where my mates would comment...and they hadnt ever previously.

Been doing to this for 5 weeks now - i started at 185lbs and im now at 175 (alot of fat lost and plenty of muscle gain)

Download it on bit torrent - you just need something to do pull ups on and weights - you wont need anything heavier than 25lbs
 
california blue said:
terry-benchod said:
100% agree with this,although with me not being fit enough to do p90x i have started at the bottom with power 90 lvl1-2 moved on to lvl 3-4 last week and in 45 days i have lost 16lb in weight. Will be doing master series before i get to p90x,although people on Beachbody.com reckon if you can do power 90 master series then the x is a doddle.Keep pushing play and bring it!!

i had'nt trained (run and did some sort of weights) at all for maybe 6 months - i didnt even know about the master series and jumped for p90x. I struggle with the upper body stuff like pull ups one arm push ups but i fully expect to be doing them un-assisted by the end of 90 days.

The guy is a bit of a douche who presents it and but im at the point now where i dont need to listen and just watch. I just band on iTunes and away i go.

When i started i pretty much lost any muscle tone and was gaining weight around my gut and back. To the point where my mates would comment...and they hadnt ever previously.

Been doing to this for 5 weeks now - i started at 185lbs and im now at 175 (alot of fat lost and plenty of muscle gain)

Download it on bit torrent - you just need something to do pull ups on and weights - you wont need anything heavier than 25lbs

Glad to know I'm not alone on this, my very first workout was chest/back last night, and I am fooking sore today!!! Got to be honest, some of the shit he wanted me to do, I couldn't make it to 3 reps, but you just know the more you get into it, the more you will benefit. Looking forward to getting home tonight and doing my next workout.

I'm starting out at a hefty 220lbs, was 190 when I got married 5 years ago and thats my aim. Bit of definition wouldnt hurt either ;)
 
Why is everyone obsessed with split rountines. Fully body training all the way if you ask me, far better than doing 18 different bicep exercises in one session then not training biceps for a week.

Let’s cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can’t be wrong.

Well, it's high time we look into the past, learn from what we see, and build a new future.

We must learn from the successes and just as importantly, the failures. Yes, although this classic hypertrophy plan worked well, it wasn't perfect. And today we know what we can do to fix the drawbacks.

Let's break it down right now. The majority of non-steroid injecting trainees who’ve built respectable physiques have done so with the following, undisputable parameters:

1) They train every major muscle group three times each week.

2) They keep intensity levels sufficient without overindulgence.

3) They choose a training volume that can be maintained along with the stressors of life.

4) They execute compound, multi-joint exercises that have been shown to produce the most hypertrophy.

5) They keep each training session as brief as possible.

6) They allow at least 48 hours of recovery between workouts

Simples
 
pretty much using the chair with all the pull ups - felt like a bit of fairy

its a matter of time really - the muscles have to develop and recover before you can even think about unassisted shit. (at least for me)

In my recovery week i tried some pull ups just for a laugh and it was amazing how strong i felt pulling myself up.

Its awesome.
 
staffs_blue said:
After a few years of basically doing nothing,i've re-joined a gym and decided to start weight training again.

I'm not looking to bulk up,just looking to increase my size a little and 'cut up'.

What would be the best way to go about this?
Should I concentrate on certain muscle groups(arms and chest monday,back and shoulders wednesday,legs and abs fridays) or should i do an all over workout 3 days a week to begin with and then work the muscle groups individually?

Hi, every single post that tries offering advice here fails for you, except Wafty Cranker

So hats off to Wafty Cranker for the sound advice.

First off: avoid weight training.

This is a complete No-No, you haven't lifted any weights for years yet you have been doing one thing: lifting your own body weight around the house and at work.

A big misconception for exercising is the need for a gymnasium which just isn't needed unless you really want to be a bodybuilder or lift weights that exceed your current body weight (powerlifter).

Lifting weights requires alot of technique and physical balance, as you use your body less this creates muscle/joint imbalance which eventually leads to injuries. Lifting weights whilst your body is imbalanced like that is asking to be injured, and believe me: i've had many injuries whilst in a gym, how does 160kg crashing down on your back sound when doing a Back Squat improperly?

You need to get used to the body movements you will be doing in the future without the risk of injury, so my advice is to use your own body weight as the resistance.

Press-ups/chin-ups/pull-ups/dips/plank/side-plank/lunges/squats theres loads here:

<a class="postlink" href="http://en.wikipedia.org/wiki/Category:Bodyweight_exercise" onclick="window.open(this.href);return false;">http://en.wikipedia.org/wiki/Category:B ... t_exercise</a>

if you want to know how they look, youtube them, for example

The plank:

[youtube]http://www.youtube.com/watch?v=MHQmRINu4jU[/youtube]

You can focus on two seperate workouts, they can be: power & strength.

Your power workout would consist of quick repititions in a set period of time.. so in 10 seconds try to do as many pushups as possible.

Your strength workout would consist of set repititions, say (6-8) in a very controlled and slow manner. so rather than doing 10 pressups in 10 seconds, you would do 6-8 press-ups in 40 seconds.

Try doing each workout Monday-Wednesday-Friday, alternating the strength and power workouts.
so if you do the power on a monday, do the strength on a wednesday, then power on friday, and strength on monday... and so on.

Now your routine won't just consist of pressups, you need to include a full body workout which your working your upper body, mid section and lower body.
So alternating your workout is also good, example would be to do some pressups, then quickly switch to doing some back squats which will work your lower body, then back again to say some Dips (working your triceps) then back again to say working your scapula with some scapula pushups.


CirCuit Training
- google this, and read about it. try to understand it and incorporate circuit Training into both your power and your strength workouts.
try to include atleast 7 stations in each circuit, and do atleast 4x rounds in your power workout, and 3-5 rounds in your strength workout.

Remember, your power workout is all about exploding as quick as possible, as soon as you start to slow down, quit and go onto your next station.
Your strength workout is all about controlling your own body weight.

it shouldn't take you no more than 15mins to complete your power workout, and 25mins with your strength workout.

if you struggle to devise up your own routine using your own body weight let me know and i will devise one up for you.

H.I.I.T - High Intensity Interval Training.. google this, read up about it... try sprinting down the street, or up anhill for 30 secs, as fast as you possibly can. then walk back for 1minute.... then try again, 30 secs sprint, 1min walk.

Try this just 4/5 times.
This is your cardio workout, done :)

Gradually over time (months) reduce your 1min walk by 5 seconds to 55 seconds, keeping the sprint at 30 seconds.
keep reducing the rest period over several months.

Try to do your HIIT on the Tuesday-Thursday, so days you are not doing the power/strength workout.


Remember, your workout lasts as said 15mins, but your living your life in that day for 23hrs so whats most important is what your putting inside your body.

Big misconception: eating loads of heavy foods such as pasta before a workout... Avoid, try to get your workout done before work, its quick - its not a 3hr gym session.
Have some light breakfast, maybe a banana, or some porridge.
if you cant get it done before work, after work... people who exercise before or after work are more likely to be more focussed in their jobs than tired.

After your workout your body will be craving the complex carbohydrates such as pasta and brown rice and proteins such as chicken/tuna... the best time to eat is throughout the day in smaller portions, no big portions in 3 meals, cut your meal in half and consume atleast 6 smaller sized meals per day.. eating clean foods such as pastas/brown rice/chicken/tuna.... constantly feeding your body throuughout the day will eradicate the craving for crappy junk foods and chocolate/crisps...

if you get hungry at night and crave something, make yourself a pint of Water....

I'm gonna do this now for all you guys wanting the six-pack :

Water

Water

Water


Water is very important, i mean its probably the most natural thing you can do as a human being (except drinking your own urine and taking a dump, oh yea and sex)

Always have water beside you, when you crave anything, just drink water.
Please try to eat food though guys, dont just rely on water throughout the day, eat pasta, eat chicken, as much as you want... just dont eat the skin off the chicken and dont eat those pasta ready meals.

You can eat alot, just make sure its quality foods that are filling.

Finally: I eat shit, tonight my fiance offered me the chance of a chippy tea, and then she bought some chocolate... yummy i couldn't resist.
But this is a rareity, rest assured tommorow i'll be eating skinless chicken breast fillets on a pitta bread with fresh salad and brown rice.

You can enjoy your food and your drink, just theres a big difference between eating takeaways and going out on the piss every night of the week and once a month.
 
SteSteez said:
staffs_blue said:
After a few years of basically doing nothing,i've re-joined a gym and decided to start weight training again.

I'm not looking to bulk up,just looking to increase my size a little and 'cut up'.

What would be the best way to go about this?
Should I concentrate on certain muscle groups(arms and chest monday,back and shoulders wednesday,legs and abs fridays) or should i do an all over workout 3 days a week to begin with and then work the muscle groups individually?

Hi, every single post that tries offering advice here fails for you, except Wafty Cranker

So hats off to Wafty Cranker for the sound advice.

First off: avoid weight training.

This is a complete No-No, you haven't lifted any weights for years yet you have been doing one thing: lifting your own body weight around the house and at work.

A big misconception for exercising is the need for a gymnasium which just isn't needed unless you really want to be a bodybuilder or lift weights that exceed your current body weight (powerlifter).

Lifting weights requires alot of technique and physical balance, as you use your body less this creates muscle/joint imbalance which eventually leads to injuries. Lifting weights whilst your body is imbalanced like that is asking to be injured, and believe me: i've had many injuries whilst in a gym, how does 160kg crashing down on your back sound when doing a Back Squat improperly?

You need to get used to the body movements you will be doing in the future without the risk of injury, so my advice is to use your own body weight as the resistance.

Press-ups/chin-ups/pull-ups/dips/plank/side-plank/lunges/squats theres loads here:

<a class="postlink" href="http://en.wikipedia.org/wiki/Category:Bodyweight_exercise" onclick="window.open(this.href);return false;">http://en.wikipedia.org/wiki/Category:B ... t_exercise</a>

if you want to know how they look, youtube them, for example

The plank:

[youtube]http://www.youtube.com/watch?v=MHQmRINu4jU[/youtube]

You can focus on two seperate workouts, they can be: power & strength.

Your power workout would consist of quick repititions in a set period of time.. so in 10 seconds try to do as many pushups as possible.

Your strength workout would consist of set repititions, say (6-8) in a very controlled and slow manner. so rather than doing 10 pressups in 10 seconds, you would do 6-8 press-ups in 40 seconds.

Try doing each workout Monday-Wednesday-Friday, alternating the strength and power workouts.
so if you do the power on a monday, do the strength on a wednesday, then power on friday, and strength on monday... and so on.

Now your routine won't just consist of pressups, you need to include a full body workout which your working your upper body, mid section and lower body.
So alternating your workout is also good, example would be to do some pressups, then quickly switch to doing some back squats which will work your lower body, then back again to say some Dips (working your triceps) then back again to say working your scapula with some scapula pushups.


CirCuit Training
- google this, and read about it. try to understand it and incorporate circuit Training into both your power and your strength workouts.
try to include atleast 7 stations in each circuit, and do atleast 4x rounds in your power workout, and 3-5 rounds in your strength workout.

Remember, your power workout is all about exploding as quick as possible, as soon as you start to slow down, quit and go onto your next station.
Your strength workout is all about controlling your own body weight.

it shouldn't take you no more than 15mins to complete your power workout, and 25mins with your strength workout.

if you struggle to devise up your own routine using your own body weight let me know and i will devise one up for you.

H.I.I.T - High Intensity Interval Training.. google this, read up about it... try sprinting down the street, or up anhill for 30 secs, as fast as you possibly can. then walk back for 1minute.... then try again, 30 secs sprint, 1min walk.

Try this just 4/5 times.
This is your cardio workout, done :)

Gradually over time (months) reduce your 1min walk by 5 seconds to 55 seconds, keeping the sprint at 30 seconds.
keep reducing the rest period over several months.

Try to do your HIIT on the Tuesday-Thursday, so days you are not doing the power/strength workout.


Remember, your workout lasts as said 15mins, but your living your life in that day for 23hrs so whats most important is what your putting inside your body.

Big misconception: eating loads of heavy foods such as pasta before a workout... Avoid, try to get your workout done before work, its quick - its not a 3hr gym session.
Have some light breakfast, maybe a banana, or some porridge.
if you cant get it done before work, after work... people who exercise before or after work are more likely to be more focussed in their jobs than tired.

After your workout your body will be craving the complex carbohydrates such as pasta and brown rice and proteins such as chicken/tuna... the best time to eat is throughout the day in smaller portions, no big portions in 3 meals, cut your meal in half and consume atleast 6 smaller sized meals per day.. eating clean foods such as pastas/brown rice/chicken/tuna.... constantly feeding your body throuughout the day will eradicate the craving for crappy junk foods and chocolate/crisps...

if you get hungry at night and crave something, make yourself a pint of Water....

I'm gonna do this now for all you guys wanting the six-pack :

Water

Water

Water


Water is very important, i mean its probably the most natural thing you can do as a human being (except drinking your own urine and taking a dump, oh yea and sex)

Always have water beside you, when you crave anything, just drink water.
Please try to eat food though guys, dont just rely on water throughout the day, eat pasta, eat chicken, as much as you want... just dont eat the skin off the chicken and dont eat those pasta ready meals.

You can eat alot, just make sure its quality foods that are filling.

Finally: I eat shit, tonight my fiance offered me the chance of a chippy tea, and then she bought some chocolate... yummy i couldn't resist.
But this is a rareity, rest assured tommorow i'll be eating skinless chicken breast fillets on a pitta bread with fresh salad and brown rice.

You can enjoy your food and your drink, just theres a big difference between eating takeaways and going out on the piss every night of the week and once a month.

6 pack --- pah

Im going for the 8 pack
 
Wafty Cranker said:
Why is everyone obsessed with split rountines. Fully body training all the way if you ask me, far better than doing 18 different bicep exercises in one session then not training biceps for a week.

Let’s cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can’t be wrong.

Well, it's high time we look into the past, learn from what we see, and build a new future.

We must learn from the successes and just as importantly, the failures. Yes, although this classic hypertrophy plan worked well, it wasn't perfect. And today we know what we can do to fix the drawbacks.

Let's break it down right now. The majority of non-steroid injecting trainees who’ve built respectable physiques have done so with the following, undisputable parameters:

1) They train every major muscle group three times each week.

2) They keep intensity levels sufficient without overindulgence.

3) They choose a training volume that can be maintained along with the stressors of life.

4) They execute compound, multi-joint exercises that have been shown to produce the most hypertrophy.

5) They keep each training session as brief as possible.

6) They allow at least 48 hours of recovery between workouts

Simples

I agree on points 2-6. However, most natural bodybuilders that have an above average bodies DON'T do major muscles 3 times a week. At most twice a week. They don't do full body workouts either. The three "big parts", Legs, Back and Chest require a lot of energy and concentration. The big parts also require a lot more time to heal. You would basically over train!

After all HEAVY weight is what is actually making muscles grow. I am not talking about heavy weights that you can do only 1 rep, but weights that are heavy enough for only 4-6 reps (max 8) with perfect form. Now try doing that for legs 3 times a week. Minor groups don't follow the same rep ranges. For biceps 8-10 reps is good. Full body workouts are a waste of time and they don't give you results as a one part workout or splits( two body parts a day). Try doing chest,back and legs on one day while giving all out on the 3 body parts. Good luck...

As for the 18 exercise for biceps, nobody(me) has every said any shit like that.
A good beginner routine is to separate the body parts, and concentrate on one in one workout! A fullbody workout will work for a beginner but depending on goals you would want to start with what will actually give you the "base" in the long run.

Anyone who is interested in bodybuilding or weight training in gerneral should visit http://www.tmuscle.com/. I don't believe in some of the articles, they are also try to advertise in the articles but ignore the supplements for now. The forums are great. Start there, and not on off topic bluemoon. Start by reading threw their "Beginners" forum. http://tnation.tmuscle.com/free_onl...bodybuilding_beginner?pageNo=1&s=forumsNavTop
 
Does anyone know if the P90X meal plans are available to view online anywhere?

I managed to get all the discs and the workout schedules but none of the other stuff that comes with it.
 
All I'm trying to do is lose the last layer of fat from around my stomach and back so my abs are showing.

Advice please
 
BulgarianPride said:
Wafty Cranker said:
Why is everyone obsessed with split rountines. Fully body training all the way if you ask me, far better than doing 18 different bicep exercises in one session then not training biceps for a week.

Let’s cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can’t be wrong.

Well, it's high time we look into the past, learn from what we see, and build a new future.

We must learn from the successes and just as importantly, the failures. Yes, although this classic hypertrophy plan worked well, it wasn't perfect. And today we know what we can do to fix the drawbacks.

Let's break it down right now. The majority of non-steroid injecting trainees who’ve built respectable physiques have done so with the following, undisputable parameters:

1) They train every major muscle group three times each week.

2) They keep intensity levels sufficient without overindulgence.

3) They choose a training volume that can be maintained along with the stressors of life.

4) They execute compound, multi-joint exercises that have been shown to produce the most hypertrophy.

5) They keep each training session as brief as possible.

6) They allow at least 48 hours of recovery between workouts

Simples

I agree on points 2-6. However, most natural bodybuilders that have an above average bodies DON'T do major muscles 3 times a week. At most twice a week. They don't do full body workouts either. The three "big parts", Legs, Back and Chest require a lot of energy and concentration. The big parts also require a lot more time to heal. You would basically over train!

After all HEAVY weight is what is actually making muscles grow. I am not talking about heavy weights that you can do only 1 rep, but weights that are heavy enough for only 4-6 reps (max 8) with perfect form. Now try doing that for legs 3 times a week. Minor groups don't follow the same rep ranges. For biceps 8-10 reps is good. Full body workouts are a waste of time and they don't give you results as a one part workout or splits( two body parts a day). Try doing chest,back and legs on one day while giving all out on the 3 body parts. Good luck...

As for the 18 exercise for biceps, nobody(me) has every said any shit like that.
A good beginner routine is to separate the body parts, and concentrate on one in one workout! A fullbody workout will work for a beginner but depending on goals you would want to start with what will actually give you the "base" in the long run.

Anyone who is interested in bodybuilding or weight training in gerneral should visit http://www.tmuscle.com/. I don't believe in some of the articles, they are also try to advertise in the articles but ignore the supplements for now. The forums are great. Start there, and not on off topic bluemoon. Start by reading threw their "Beginners" forum. http://tnation.tmuscle.com/free_onl...bodybuilding_beginner?pageNo=1&s=forumsNavTop

I don't even know why i'm quoting this as people new to training shouldn't really be reading the above....

Heavier weights builds muscles? again another misconception here... i could lift the heaviest weight in the gym i'm going to today but if i'm eating mcdonalds afterwards that muscle ain't getting any bigger.

The best gains you will get guys is in your kitchen. you wanna be big? you got to eat like a big man. My diet is perfect for my sport however if i wanted to be 19st i'd double my calorie intake, so rather than one chicken aday i'd eat two... understand?

For people on here right now (as posted in my previous reply above) interested in gyms/weight training etc but not knowing where to start - start by using your own body. find that space in your house.... pressups, explosive pressups, chinups, dips, squats the lot.... use your own body weight to your advantage, correct technique then start lifting weights.

I've been lifting weights for just over 6yrs now and even my technique is poor on days, i simply go back to my own body weight or a vastly reduced weight and perform correct technique.

Look at it as a football match: using your own weight is perfecting your technique ( like players on the training field)... lifting heavy weights is like a competitive match where your more prone to injury and so on.

I see injuries all the time, people overdoing it, poor technique trying to lift heavy weights... AVOID!

work on your diet, use your own body, you'll save money (on not buying shitty foods and no need for a £30 gym pass) and be more than able when entering a gym and adding the weight to your body.

Myself i dislike bodybuilding (just find it a little too camp and misconceivable) as people think having a decent looking body means your healthy and fit, when it just isn't the case.... some BB'ers may be healthy yes but your body needs water and fat to survive, constantly draining your body of its natural resources goes against being healthy.

I'd rather have that little layer of fat around my stomach knowing that if i recieve an impact to my stomach i'm more likely to be able to protect my vital organs... but again this is sport specific for what i do (MMA)
Most BB'ers when they come train with us never come back again, they just cant handle it once the lactic acid builds up.<br /><br />-- Wed May 12, 2010 10:50 am --<br /><br />
The Pink Panther said:
All I'm trying to do is lose the last layer of fat from around my stomach and back so my abs are showing.

Advice please

Change your diet...
 

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