WinkOsmosis
Banned
A sharp pain. I guess it felt like a cross between a nerve being pinched and a cramp.
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Lifting weights... question..
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A sharp pain. I guess it felt like a cross between a nerve being pinched and a cramp.
Mrburns2007
Platinum Member
It's a good start cause Bench does all the upper body muscles chest, shoulders, triceps, upperback and squats do the lower back, quads, glutes, and hamstring.
After 6 weeks your body should be pretty use to these and your ready to add in additional movements such as Dead lifts, Back rows, Barbell Curls and military press.
Beginners always make the mistake of doing to much to soon and then getting injured or just burning out.
Also keep in mind that beginners will make fast gains with less cause the body will adapt faster at first, then after awhile your gains will slow down.
Mrburns2007
Platinum Member
compound lifts are good... but you should be doing more than squats... if you want a full body workout... try doing sets of power cleans, clean and jerk, or sets of snatches, assuming you have access to olympic weights... THOSE give you explosion and a full body workout... no joke... they're the BEST, imho[/quote]
Olympic Lifts are based more on momentum and less on actual strength, bodybuilders usually stay far away from them cause there really not useful in sculping the body and the risk to injury goes way up.
I can't say whether or not this is actually proven, but I can say from personal experience (i.e. seeing people in the gym) this does tend to be the case. People doing all of these listed exercises do lots of "winding up" and swinging of weights to get them up. The form for the exercise is right, but it seems to be just as much momentum as it is strength.
I personally have a 2 day split...mainly because I don't work out my legs nearly as much as I should. Whether or not you should work out everyday depends on your age, your fitness level, and what you want to accomplish. Most people and personal trainers would probably advise you against it, but if you're on creatine and aren't feeling sore, then go for it and see how it turns out. Just make sure you're doing your exercises with good form, and that if you start feeling pain, just stop for the day. If the pain comes back the next day, then take a few days away from lifting. I was in an arm wrestling competition a year ago, and my left arm especially (right above the elbow) will start killing me if I work-out more than two days in a row. I prefer the whole work-out, day off, work-out, day off, etc. routine. Here's what I do (not recommending it to you, it's just what works for me):
Day 1:
Bench Press
Preacher Curls
Isolation Curls
Calf Raises
Incline Press
Lat Pulldowns
Dumbbell or Cable Flies
Situps
Decline Press
Seated Isolation Curls
Pull-Ups
Day 2:
(Each set of two exercises in alternating super sets)
Nosebreakers and Dumbbell Rows
Side Bends and Dumbbell Press
Pull-overs and Seated Rear Dumbbell Raises (reverse flies)
Cable Rows
Situps
Upright Rows
Shoulder Press
Tricep Dips
On one of the two days I'll also throw in lower back raises and shrugs, depending on what day of the week it is (usually do them every other "on" day). I also fit in squats, lunges, and leg curls during my weight training class, which falls on the same day as the Day 2 routine usually, or if not, then on the day immediately preceding/following. As I said, this routine works for me, and I'm not recommending it to anyone else. I'm thinking of changing it up sometime soon, though, as I've been making only minor tune-ups to it for the past three years. It's pretty hodge-podge at the moment between weight-training class (hour long), and my actual workouts at night (two hours long). I try to get in at least two, two hour workouts, and the mandatory two, one hour workouts in weight-training every week. Beyond that, I aim for two or three days of running/week, but don't always reach that.
WinkOsmosis
Banned
About beginners making gains quickly, I've been lifting a dumbell my brother gave me every 2 or 3 days for a few weeks... just 16lbs total, and my arms and chest have gotten noticeably bigger. Btw, I do curls, pulling up (like a suitcase--whatever that's called), and lifting up. This is what my brother does, but he just exercises to maintain his muscle. I'll ask him the next time I see him exactly what I should do to build muscle quickly and safely, since he can see exactly what I need to do.
Uh, what search engine are you using? Cardio DOES NOT eat away muscle. I don't know how you came up with that. The reason why you are gaining size when not doing cardio is because you are burning LESS calories. Nothing more, nothing less.
Eat more calories than you burn in a day = more mass (depending on what you eat decides whether it is fat, muscle, or a combination of both (which is usually the case)
Eat less calories than you burn in a day = less mass (again, depending on what you eat decides whether it is fat, muscle, or a combination of both (which is usually the case).
The only way I can see cardio eating away muscle is due to catabolism. Which if you have your diet and workout routine in order should be nothing to worry about.
Mrburns2007- I would have to say that beginners make the mistake of overtraining and improper form.
I would not recommend the "Bench/Squat" routine to a beginner strictly because there is no exercise that hits the back. I agree that Bench is the best for adding mass to the chest, and it does work the triceps and shoulders. And Squats are the pinnacle for any lower-body exercise (SQUATS RULE!), but deadlifts are simply amazing man. I have put more size on my back by doing deadlifts than any other exercise I have ever done.
That being said if I was a beginner I would still follow a split similar to what I have. However, for the first couple of weeks I would go very light in order to attain proper form in every exercise.
I would not recommend the "Bench/Squat" routine to a beginner strictly because there is no exercise that hits the back. I agree that Bench is the best for adding mass to the chest, and it does work the triceps and shoulders. And Squats are the pinnacle for any lower-body exercise (SQUATS RULE!), but deadlifts are simply amazing man. I have put more size on my back by doing deadlifts than any other exercise I have ever done.
That being said if I was a beginner I would still follow a split similar to what I have. However, for the first couple of weeks I would go very light in order to attain proper form in every exercise.
Deeko
Lifer
Here is my schedule, if anyone is curious. It is based on an 8-day cycle, so doesn't really follow the days of the week.
Day 1: Legs(squats/leg press/leg extension/leg curl/calf raises)
Day 2: Rest
Day 3: Chest/Bi's(flat bench/incline bench/decline bench/flies/preacher curl/21's/reverse curl)
Day 4: Rest
Day 5: Back(Front Iso Pulldown/Row/reverse flies/lat pulls)
Day 6: Abs/Lower Back
Day 7: Shoulders/Tri's(military press[dumbell]/close grip bench/tricep pushdown/shoulder raises/erm..something else i forget)
Day 8: Rest
Day 1: Legs(squats/leg press/leg extension/leg curl/calf raises)
Day 2: Rest
Day 3: Chest/Bi's(flat bench/incline bench/decline bench/flies/preacher curl/21's/reverse curl)
Day 4: Rest
Day 5: Back(Front Iso Pulldown/Row/reverse flies/lat pulls)
Day 6: Abs/Lower Back
Day 7: Shoulders/Tri's(military press[dumbell]/close grip bench/tricep pushdown/shoulder raises/erm..something else i forget)
Day 8: Rest
I too have problems with my knees... I found out exactly how fuXored they were in high school when I ran cross country for 2 years. So while I'd like to run for to do my cardio, I usually tend in combo with other stuff to do the cardio/fat-burn.
I do still do squats for legs since it's such a great exercise, but I cheat a bit and use a Smith machine to help stabilize me a bit more than just standard barbell squats. I also go a bit lower on the weight as well. I do only 2 sets of squats and work my leg muscles with other less knee-pounding exercises like hamstring curls and quad extensions.
There's quite a few leg machines in my local gym so I take advantage of it. I think you can replicate a lot of the exercises with good equipment. I'd stay away from deadlifts too with bad knees... I tried it a few times and it didn't feel too good.
Usually there's a small period where your strength goes up dramatically as your body (nerves, tendons, ...) get used bearing that weight so I usually don't mind some initial discomfort but it persisted with deadlifts unlike the squats where it did get better. Even with just 16lbs for your arms, that will definitely help you do that. You can prolly move up in weight pretty rapidly until you start needed to build large amounts of muscle.
I like working out corresponding arm muscles with upper body exercises... ie Back + biceps, Chest + tris. Dumbells are great... so versatile. You can put it behind your head and work your triceps too. Work your shoulders, chest, back, grip, arms...
I do still do squats for legs since it's such a great exercise, but I cheat a bit and use a Smith machine to help stabilize me a bit more than just standard barbell squats. I also go a bit lower on the weight as well. I do only 2 sets of squats and work my leg muscles with other less knee-pounding exercises like hamstring curls and quad extensions.
There's quite a few leg machines in my local gym so I take advantage of it. I think you can replicate a lot of the exercises with good equipment. I'd stay away from deadlifts too with bad knees... I tried it a few times and it didn't feel too good.
Usually there's a small period where your strength goes up dramatically as your body (nerves, tendons, ...) get used bearing that weight so I usually don't mind some initial discomfort but it persisted with deadlifts unlike the squats where it did get better. Even with just 16lbs for your arms, that will definitely help you do that. You can prolly move up in weight pretty rapidly until you start needed to build large amounts of muscle.
I like working out corresponding arm muscles with upper body exercises... ie Back + biceps, Chest + tris. Dumbells are great... so versatile. You can put it behind your head and work your triceps too. Work your shoulders, chest, back, grip, arms...
Deeko
Lifer
Not a whole lot, because I get half of my lower back workout from squats...but on lower back day, I do the back extension machine, and then like...reverse weighted crunches? I don't know what to call that, you stand on this thing with a pad about waist level, its at a forward slant, you lean into that, bend over, so you are kinda wrapped around it? holding a weight, straighten your back out...know what I mean?
Angrymarshmello
Lifer
A bmp? Dood it's 2003....
And for the other thing, everyone I know calls them weighted back extensions.
Mrburns2007
Platinum Member
Deadlifts are great but I wouldn't throw a beginner on them right away, first six weeks Bench and Squats will tax the body enough. After six weeks then start adding in some deadlifts and Back Rows and of course barebell curls.
Here's a list:
Bench Press
Squat
Back Rows
Deadlift
Barbell Curl
calf raises
wrist curls
military press
and some other exercises.
WinkOsmosis
Banned
What is a dead lift? Is that using a barbell and just lifting it straight up?
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