how do YOU work out with weights?

[Kaido]

I've decided to buy a bar and some weights and get in shape. So how do you work out?

You're supposed to alternate days, right?

 

[her209]

I use my hands and arms.

 

[95SS]

I work against the pull of gravity.

 

[Aztech]

Originally posted by: Kaido
I've decided to buy a bar and some weights and get in shape. So how do you work out?

You're supposed to alternate days, right?

Haha! Only on AnandTech

Be more specific. Do you want to gain strength, lose fat, gain muscle, or what?

For muscle gain you lift heavier weights for fewer repetitions (6-8)
For losing fat and toning, you lift lighter weights for more reps (12 -15)
For getting in shape, you do some light lifting, but do more aerobic activity to get your heart in shape and your endurance up.

But I'm still overweight so what do I know

 

[halik]

Originally posted by: 95SS
I work against the pull of gravity.

oh i work with it. Teamwork is the key

 

[Kaido]

Originally posted by: Aztech

Originally posted by: Kaido
I've decided to buy a bar and some weights and get in shape. So how do you work out?

You're supposed to alternate days, right?

Haha! Only on AnandTech

Be more specific. Do you want to gain strength, lose fat, gain muscle, or what?

For muscle gain you lift heavier weights for fewer repetitions (6-8)
For losing fat and toning, you lift lighter weights for more reps (12 -15)
For getting in shape, you do some light lifting, but do more aerobic activity to get your heart in shape and your endurance up.

But I'm still overweight so what do I know

lol. slightly overweight - keg instead of a 6-pack. like 180, 6'. no arm muscle to speak of. lose fat, gain muscle, build endurance. I have asthma and I've never really bothered pushing myself. I want to get in shape.

 

[helo7050]

i dont' work out. .though i should start...

 

[upsciLLion]

I hang them from my penis. Why?

 

[Mookow]

Text

 

[Mookow]

Originally posted by: upsciLLion
I hang them from my penis. Why?

You should try c*ck pushups.

 

[her209]

Originally posted by: upsciLLion
I hang them from my penis. Why?

I'll bite. Why?

 

[upsciLLion]

Originally posted by: Mookow

Originally posted by: upsciLLion
I hang them from my penis. Why?

You should try c*ck pushups.

How many should I do?

 

[RelaxTheMind]

for maximum mass gain.

1. 1-2 reps of your maximum weight that u can do
2. 5-10 reps 80%
3. 10-15 reps ~60%

cycling working a different muscle set between reps.

toning is easier achieved doing like 30 reps of like 20% weights... (10-15lb) (use two barbells if curling and alternate)

i would try to stay away from bench presses... dumbell presses are more effective and have a wider range.

edit: actually I would start with push ups too easier to do in the morning and nightly workout.

 

[AndrewR]

I do two body parts per session, trying to do two sessions of each per week with one day off. Right now, I've been doing legs/triceps, chest/shoulders, and back/biceps, but I might be switching to chest/triceps and legs/shoulders. I do about three exercises per body part so six per session, varying numbers of sets depending on how I feel that day but generally around 3-4. I half-pyramid the sets, typically 12-10-8 or 10-8-6 (or 12-10-8-6). Each session has one big compound movement -- squats for legs, bench press for chest, and deadlift for back. That compound exercise is done first at the peak of my energy level, and I usually do 4 sets not including a warmup set at low weight.

Best advice for starting out? Don't go heavy on your first tries. You WILL regret it and can hurt yourself fairly badly. Learn the exercises with easily handled weight and train your muscles to respond to the new stimulus. You also will need to start slow to build up the small muscles that are probably very weak, like your forearms. If you try to sling some heavy weight on bicep curls, for instance, the top of your elbows will be in massive pain for days, and you won't be able to extend your arms.

 

[TheLonelyPhoenix]

I typically do my whole body in one workout, 3-4 times a week, hitting as many different muscles as I can (two sets each, both done to failure). I typically aim to be lifting just enough weight that I can break 10 reps the first time and 7 reps the second time. Usually I know that I did a good job if I'm having difficulty walking or carrying my backpack by the time I leave.

On alternate days with my lifting I do cardio, usually treadmill. Sometimes I'll go play basketball instead.

 

[Detayned1447]

It depends on what you mean on getting in shape. Lifting weights will build muscle mainly. Yes at the same time you will burn calories and in turn lose body fat. If you are looking to burn fat though, lifting isn't the best approach. Running, walking, or swimming is the best, any aerobic activity will burn more fat than anaerobic.

Personally I just do curls with the bar, and I use machines for targeting other muscles in my arms and chest.

 

[Aztech]

Originally posted by: her209

Originally posted by: upsciLLion
I hang them from my penis. Why?

I'll bite. Why?

Um... I don't think he was asking anyone to bite...

 

[AndrewR]

Originally posted by: TheLonelyPhoenix
I typically do my whole body in one workout, 3-4 times a week, hitting as many different muscles as I can (two sets each, both done to failure). I typically aim to be lifting just enough weight that I can break 10 reps the first time and 7 reps the second time. Usually I know that I did a good job if I'm having difficulty walking or carrying my backpack by the time I leave.

On alternate days with my lifting I do cardio, usually treadmill. Sometimes I'll go play basketball instead.

I'm not a big fan of whole body workouts because the more compound exercises you do, the less energy you have. I used to have a four day split with two different workouts that had legs, back and biceps and chest, shoulders, and triceps on alternating days. While it was comprehensive, I found that the biceps in particular were not getting a full workout because by the time I had done squats, seated cable rows, lat pulldowns, and leg presses, I had very little left for some good reps on barbell curls and seated dumbbell curls.

Full body workouts are good for starting out to get a baseline fitness, but after that stage, you want to start separating out the body parts. Even then, I don't like them because you'll tend to favor the exercises that come first.

Whatever works for you though!

 

[rh71]

have a small universal machine (bench press and pull downs) in my den. I wanna build up my boob area.

 

[purbeast0]

Originally posted by: AndrewR
I do two body parts per session, trying to do two sessions of each per week with one day off. Right now, I've been doing legs/triceps, chest/shoulders, and back/biceps, but I might be switching to chest/triceps and legs/shoulders. I do about three exercises per body part so six per session, varying numbers of sets depending on how I feel that day but generally around 3-4. I half-pyramid the sets, typically 12-10-8 or 10-8-6 (or 12-10-8-6). Each session has one big compound movement -- squats for legs, bench press for chest, and deadlift for back. That compound exercise is done first at the peak of my energy level, and I usually do 4 sets not including a warmup set at low weight.

Best advice for starting out? Don't go heavy on your first tries. You WILL regret it and can hurt yourself fairly badly. Learn the exercises with easily handled weight and train your muscles to respond to the new stimulus. You also will need to start slow to build up the small muscles that are probably very weak, like your forearms. If you try to sling some heavy weight on bicep curls, for instance, the top of your elbows will be in massive pain for days, and you won't be able to extend your arms.

i'm not trying to be an a$$ but i thought I would give you some advice. first of all, working out (as in lifting weights) 6/7 days a week is too much. you want to work out the same muscles like once every 5 or 6 days, not once ever 3 or 4 days. thats too quick and you aren't letting your muscles fully recover. second, you don't have abs in there at all. yes i know everyone says "oh i do abs real quick between exercises" which is a huge misconception. your abs are just like any other muscle. they n eed to be worked like any other muscle. however, they are the hardest to physically see because the fattiest area of your body is your belly.

and for the OP, if you are 6' 180lbs, i don't think you have to worry about losing any weight. i would just start doing some workouts w/weights and then do a little bit of cardio, like 20 miniutes, and not even very hard. just job for like 20 minutes a few times a week, for now.

typically, you want to do chest/tri same day, back/bicep same day (in that order too), and then do some sort of abs/legs/shoulder split into 2 days. you don't really want to do more than 2 muscle groups a day, as it's overkill and you won't have enough energy to push yourself. to start out, i would go to the gym 4 days a week and do each muscle group once a week for about 2-3 weeks, until your body is starting to get used to the workout (trust me, after your first chest/tricep workout, you physically shouldn't be able to do it again for about a week because of soreness. i took off 7 weeks wheen i broke my ankle and just started last week, and i was sore for pretty much a whole week. you have never worked out according to your OP, so you should feel some soreness too ).

then you can start doing the same muscle groups like every 4-5 days, depending on soreness. don't listen when people say to do each muscle group 2 times a week every week. it is overkill, trust me. i did that for 2 semesters in college and i really didn't see much improvement at all, it was more of me maintaining and i didn't understand why. i however got really ripped, but i didn't gain anything at all (i was also doing cardio hardcore). then i talked to my friend whom is now a personal trainer and he told me i was doing overkill and i wasn't getting enough rest.

the key to working out is to have PATIENCE with results. if you want to look like arnold in a month, then you better find a genie.

 

[J Heartless Slick]

12 ounce Bud Light curls...

 

[Landroval]

I do an upper and lower body split: upper, lower, rest.... etc. I try concentrate on heavier weights (6-8 reps), but I have a problem with some of my supporting muscles being weaker (and currently shoulder tendonitis) so I work around that. I took some time off to heal the shoulder (and started at lower weight to avoid stressing it), so am easing back in. I do aerobic exercise 6 days/week, too. I am not trying to gain or lose weight, just keep what I have and improve strength and flexibility.

 

[StageLeft]

I will cut myself if I ever again read how toning can be attained by different rep amounts. I am serious.

 

[Red Dawn]

As you can see people have different routines that work for them. The best way to find what is best for you is to switch around after a couple of months. It's also a good idea to take a break from time to time to let your muscles and tendons totally recuperate. I usually take a week or two off every 4 to six months. Unfortunately it's usually when I injure myself and I have no choice However when I do come back I find that my gains are usually better than when I don't take the time off.

If you are a young guy you can probably work your muscles with less days off in between and not suffer adverse consequences but when you get to be an old fart like me then your muscles (or more like your tendons/connecting tissues) need more time to recuperate.

 

[Literati]

I am moderatly skinny with an extremely fast metabolism.

My muscle recovery is extremely quick to.

In order for me to see real, real results I have to go pretty hardcore, no sugar, watch my diet very closely and I have to work out everyday.

I like free weights for everything, except for what I can't do with them obviously. ( Lat pulls etc. ) But yes, for me to maintain a good physique with very noticeable gains, I have to work out everyday for atleast a half hour, and do series of 6X12 or 3X25 almost until muscle failure.

[edit]

Like Red dawn said you have to find what works for you. The first step is finding out your body type, endomorph, ectomorph or mesomorph.

Then work out according to it. You have to do quality routines though and consistantly, find the right combination for you and go with it.

Here's my two pieces of advice for whatever they're worth...

When you start off, work through it, working out, like everything, gets easier the more you do it.

And, ALWAYS, I mean ALWAYS do the excersizes with proper form. If you can only do 3 reps properly of one excersize, but know how to adjust the excersize to get 15 reps out of the "same" excersize but doing it wrong, stick with the right way and lesser reps.

Always practice good form/proper posture etc.