Hello :)

[SociallyChallenged]

Originally posted by: polarmystery

Originally posted by: SociallyChallenged

Originally posted by: damage424
Very interesting. I'll read the sticky tonight and see if that touches up on this. I think after reading it and learning about compound lifts I'll have a talk with my friend. I do know my friend takes a supplement called Animal Cuts. He told me down the road I'll need to take them if I want to get ripped like him. I told him I want to avoid all supplements and do it the natural way (I saw him on it and he is different on them). I have a feeling he is going to try to persuade me to keep doing what I'm doing and not to fix what is not broken. But again I'll be doing some researching and I'm sure questions will be coming up pretty soon.

Well, let me get some things out of the way here. I study exercise biology as my major. I've taken all the major courses on nutrition, cell bio, systemic physiology, etc. I also help coach, have been an athlete all my life, and seen hundreds of people do hundreds of different things. The only major class I'm missing for my degree is anatomy really. First of all, you need to stop listening to your friend. If he's so invested in you doing the exact same thing as him, he's not telling you the best thing to do but the things he wants you to do.

You need zero supplements to get ripped. You need a good diet and a solid weightlifting program. The only supplements that have any real scientific basis are whey protein, fish oil, and creatine.

Let me also point out that the "if it ain't broke, don't fix it" line doesn't apply here. It IS broken. If you ever wanted to play a sport, you would be at a significantly increased risk for injury. Your large muscles would go to do something while your smaller muscles wouldn't be able to keep them in the right place. You know why guys that do a ton of chest and tricep isolation have more bench injuries? Because their rotator cuff can't handle the load. Imagine the same with the knee, the elbow, etc. Personally, I want the real world to be the same as the gym. I don't want them to be exclusive. I want to be able to lift x amount of pounds whether it's in barbells or tree stumps. Why would you do something if it had no practical benefit?

What about Caffeine and N.O. ?

Caffeine is a stimulant - a drug. It has a relatively high risk of addiction. To be perfectly honest, it has no place in the gym. If you'd like to put your blood pressure through the roof and put yourself at some serious risks, go for it. However, it should not be used.

Also N.O. increases blood pressure to hazardous levels as well. Even though it does this, there is no research that states it is beneficial during exercise. Sure, you feel a greater pump. Feeling does not necessarily indicate helpfulness. That's like saying feeling the burn is a good indication of a workout. It's not at all.

 

[SociallyChallenged]

Originally posted by: damage424
The thing I'm most worried about is injuring myself. A couple of years ago I tore my shoulder muscle from a workout. Now I don't feel like I will injury myself again because I know when to stop if something is feeling weird. I'm positive that I am not doing the correct form now on my lifting program. I will jump this hurdle and will try my best to try and get the correct forms done for whatever exercises I will do.

The problem is that you won't get a say in an injury. An injury can easily occur by something tearing before you have any time to react (ie a muscle tear, tendon tear, dislocation, etc). Also, you shouldn't do a movement if your form isn't good. There's both a possibility for injury and a muscle memory of incorrect form. You're essentially teaching your body to continually do it wrong. The best thing you can do right now is buy the book Starting Strength by Mark Rippetoe. It explains things a great deal and outline a program that is perfect for beginners.

 

[damage424]

Ordered the book. I'll go ahead and do my regular routine for the rest of the week until I start reading the book. Thanks for all the help!

 

[PricklyPete]

Congrats on the loss. Obviously there are always improvements that can be made to your routine...but obviously what you are doing is working...so keep up the hard work.

 

[SociallyChallenged]

Originally posted by: damage424
Ordered the book. I'll go ahead and do my regular routine for the rest of the week until I start reading the book. Thanks for all the help!

No prob. I didn't mean to sound harsh or anything - I just wanted to be to-the-point. I've seen a lot of things and what I suggest are the things that both research and I have proved to be true.

 

[damage424]

I've seen the personal trainers in my gym train all their clients using compound lifting exercises. And to be honest, those exercises look like a lot of fun. I have this image in my head of what I want my body to look like and I'm going to get there. And I'm going to get there by May '10. Next summer should be a fun one.

 

[SociallyChallenged]

Originally posted by: damage424
I've seen the personal trainers in my gym train all their clients using compound lifting exercises. And to be honest, those exercises look like a lot of fun. I have this image in my head of what I want my body to look like and I'm going to get there. And I'm going to get there by May '10. Next summer should be a fun one.

It's impressive that the personal trainers at your gym use them. Most utilize a bodybuilding-like program and have no idea why they do that. That's why I criticize the average personal trainer. Mark Rippetoe will be the best personal trainer you'll ever have though.

 

[damage424]

The gym I go to is actually called, Crossfit.

 

[SociallyChallenged]

Originally posted by: damage424
The gym I go to is actually called, Crossfit.

Is it a normal gym that does CrossFit workouts of the day or something?

 

[reallyscrued]

You are an inspiration to many people.

Not me. I'm a hard gainer, and buying a hell lot of food sucks.

 

[damage424]

They have classes for large groups, but I don't see them do compound lifting in those. It is more for women and more cardio based; however, when they are with personal clients they almost always do compound lifting. They also have some sort of boxing lessons.

 

[SociallyChallenged]

Originally posted by: damage424
They have classes for large groups, but I don't see them do compound lifting in those. It is more for women and more cardio based; however, when they are with personal clients they almost always do compound lifting. They also have some sort of boxing lessons.

Hm. CrossFit is usually geared toward everybody, but especially to those in the military and police forces. It is both cardio and strength based and involves solely compound movements. Perhaps you're not seeing the actual classes that carry the CrossFit tag. Visit the CF website to see what kind of workouts they typically do.

 

[damage424]

The content in exercise and demo section of your link is what the personal trainers do with their clients. All this information is really helpful. Which route should I take: CF or compound lifting or perhaps there is something else? I'm willing to put in any work necessary to achieve my goals. I want to have an overall healthy lifestyle as my long term goal. For the present and near future I want to get lean, look good, and have a great body. I've been a fat/chubby guy all my life and I'm done with that. My body fat percentage is at 19-20%. I hope I don't come off as I want immediate results; I want this to be my new lifestyle. I also, of course, want to get ripped. Again, I know this is going to take time, but I'll get there.

 

[damage424]

Compound lifting it is?

 

[SociallyChallenged]

Originally posted by: damage424
Compound lifting it is?

It's a good start, definitely. It will help you get stronger and, if your diet is in check, lose the fat you've had sticking around. It's really your decision ultimately.

 

[damage424]

Would you mind critique my exercises?

Monday- CHEST/SHOULDERS

Flat bench dumbbell- 3 sets of 10-12reps + 1 warm-up set in the beginning
Incline bench dumbbell- 3 sets of 10-12 reps + 1 warm-up set
Flat bench dumbbell flyes- 3 sets of 10-12 reps
Military dumbbell presses (overhead)- 3 sets of 10-12 reps
Dumbbell lateral raises- 3 sets of 10-12 reps

Tuesday- BACK

Lat pulldown- 3 sets of 10-12reps + 1 warm-up set
Low row cable- 3 sets of 10-12 reps
Bent over one arm DB rows- 3 sets of 10-12 reps
Wide grip assisted pull-ups- 3 sets of 10-12 reps

Thursday- LEGS

Leg extension machine- 3 sets of 10-12reps + 1 warm up set
Seated Leg Curl machine- 3 sets of 10-12 reps + 1 warm up set
Seated Hip Abduction machine- 3 sets of 10-12reps
Seated Hip Adduction machine- 3 set of 10-12 reps

Friday- BIS/TRIS

Standing hammer curls- 3 sets of 10-12reps
Barbell curls - 3 sets of 10-12reps
Incline curls (seated hammer curls on incline bench) - 3 sets of 10-12reps
Overhead DB extensions - 3 sets of 10-12reps
Kickbacks - 3 sets of 10-12reps

Are all of these isolated? Thanks for your input.

 

[Titan]

Everyone is going to critique your workout, especially leg day.

Everyone recommends starting strength, where you just do squats, OH press, dead-lifts and power cleans 3 days a week, all with a barbell. You always do squats and then mix up the others. Shoot for 5 sets of 5 at a weight you can do with proper form.

My workout resembles yours but I'm transitioning to more DB and BB work as I build strength and form right now. I do about 5 sets of 10 bw squats a day now working on posture and building leg strength.

You could add BB squats to you leg day, or DB ones too. You could add deadlifts to your back day, just to see where you're at to start.

As SC warned me a 2 weeks or so ago, isolation machines increase risk of injury. They have been ok for me to get started because I was so weak at first and I needed a plan to follow. I'm consulting tomorrow with a biomechanics expert and he says he only does isolation machines if someone is deficient, like crippled on one side. He recommends freeweights. I personally prefer DB bench instead of BB as if helps builds stabilizers and that's the idea of compound lifts, use your whole body and build it.

Anything is better than nothing and it's good you have a plan. But everyone here will tear your workout apart.

 

[damage424]

Thanks for your input. Searching these forums, and around the web, squats and dead-lifts are the most recommended; along with others of course. But I also researched some of my weight lifting exercises and for some of them it says it is considered to be compound lifting. An example is my chest day. I use free weights and my chest workouts seem to be compound lifting; again according to some websites I found using google. I'll have to do more research because I can ask dozens of questions.

 

[Koing]

A compound lift involves moving 2 or more joints. A standing bicep curl is not a compound lift. A chin up is as you will move your shoulders and your elbows.

Standard list of compound list:
Back squat
Deadlift
pull ups/ chin ups
dips
military press

The basics can get you VERY far.

Switch your routine every 6-8-10 weeks. If your doing it for more then 10 weeks something is wrong man.

Muscles ONLY contract, they do not 'push'. The more joints move the more muscles you are using.

Leg extension = rubbish, it should only be used for rehab.

Do squats and deadlifts instead. Do you STRETCH? You must stretch before training!!!! OR you WILL GET STIFF from not stretching yourself out.

congrats on the weight loss

Koing

 

[damage424]

No I never stretched at all. That is something I'll do before I start lifting from now on.

Ok, I have to ask these questions or else Ill lose my mind.

First, what type of stretches should I do?
What type of routine should I do: 3x a week lifting and 4x cardio? The days that I lift should I do different lifting exercises or should I do all the exercises you listed in one day and repeat that every time?

Please keep the comments and suggestions coming as you are all greatly helping me! Thank you!

 

[SociallyChallenged]

Originally posted by: damage424
No I never stretched at all. That is something I'll do before I start lifting from now on.

Ok, I have to ask these questions or else Ill lose my mind.

First, what type of stretches should I do?
What type of routine should I do: 3x a week lifting and 4x cardio? The days that I lift should I do different lifting exercises or should I do all the exercises you listed in one day and repeat that every time?

Please keep the comments and suggestions coming as you are all greatly helping me! Thank you!

You can do whatever you want. You can do 3x lifting and nothing else. You can do 3x lifting and 2x cardio. You really shouldn't go every single day though. That'll wreck you.

Do the major stretches for movements you're doing in the weight room or muscles that you're inflexible with.

All on top of this, I wanted to say that your previous program was exclusively a bodybuilding program. Koing mentioned the major "compound lifts" except he forgot bench press, I think. Anyhow, there are many more compound movements such as thrusters, wall balls, burpees, handstand pushups, power cleans, olympic lifts, etc. You're not limited to a few, but the ones Koing mentioned plus bench are the most common.

 

[damage424]

Well, what I usually do is 45 minutes elliptical first and then I would lift. So I would only be going to the gym 4 days a week if I do that. How strict should my lifting program be? Is it ok to change what I do every lifting day or should I follow a set program. Also, how many reps should I do? I'm thinking my first couple of weeks I might go light just to get the technique right. But in the sticky I think it said to do fewer reps and heavier weights. Sorry if some of this sounds like common questions, but I want to make sure I get everything right.

 

[SociallyChallenged]

Originally posted by: damage424
Well, what I usually do is 45 minutes elliptical first and then I would lift. So I would only be going to the gym 4 days a week if I do that. How strict should my lifting program be? Is it ok to change what I do every lifting day or should I follow a set program. Also, how many reps should I do? I'm thinking my first couple of weeks I might go light just to get the technique right. But in the sticky I think it said to do fewer reps and heavier weights. Sorry if some of this sounds like common questions, but I want to make sure I get everything right.

Don't do cardio before you lift. It weakens your muscles prior to putting them under intense stress. It increase the risk injury. Look up Starting Strength on google. Do that program. Wait for the book to come before you try it. You will start very light and perfect your form (at lower reps) until you can start increasing the weight while still maintaining good form.

 

[damage424]

Yeah, I already ordered the book; just have to wait for it to come in. I'm sure the book will have a lot of answers and hopefully teach me most of the things I have to know. Thanks again for the help.

 

[damage424]

Just got the book in today. Reading the first chapter on the squat. I'm practicing the routine at my home without a bar, and I have to say, wow it's pretty hard. Reading the book it seems as if I don't have a lot of flexibility; which doesn't surprise me at all. It is pretty hard for me, but I'll keep practicing until it is not a problem to get my butt below my knees without a bar on a consistent basis.