need a good weight training program
- Thread starter ElFenix
- Start date
- Mar 20, 2000
- 102,402
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http://www.anabolicminds.com/forum/showthread.php?t=8374
That's Doggcrap's Cycle on Pennies... it's meant for steroid use, but it's foundation and explanation is completely valid for somebody who isn't using. And if anybody has been visiting bodybuilding forums and sites lately, they'll know this has been the rage for the last year, and only seems to be growing.
If you're not taking any Prohormones or steroids though, i would include a 2 day rest period rather than 1 day. It's a very long read, but worth it.
That's Doggcrap's Cycle on Pennies... it's meant for steroid use, but it's foundation and explanation is completely valid for somebody who isn't using. And if anybody has been visiting bodybuilding forums and sites lately, they'll know this has been the rage for the last year, and only seems to be growing.
If you're not taking any Prohormones or steroids though, i would include a 2 day rest period rather than 1 day. It's a very long read, but worth it.
the thing i hate about most of these is that you need a spotter. I usually work out late at night (i have a bench in my house) and I'm afraid of going too high weight wise
I don't workout with a partner (although i wished i had one... most of the years i've been working out i've had a partner), so i don't have a spotter. You have to realize that not all exercises require a spotter... infact, the only exercise i do that came close to having an accident without a spotter was incline bench (i don't do flat bench, that's a pretty much worthless exercise)... and even then, half the time i use dumbbells (i alternate just for variety).
Squats can be a problem without a a spotter too, but i use a box cage for that, so if i ever do fail, it'll just land on the rails.
Although I don't lift anymore, I spent four years lifting of which one was with the USAPL club at school. I think that's a pretty good workout for a beginner, except for the french press aka skull crusher type lift. You have to bend your wrists pretty unnaturally to be able to do it....I've seen more than one person hurt their wrists trying to do them. I'd find something else to replacing with (dips would work similar muscles without cocking your wrist in that position.)
No way, i wouldn't use that beginner's crap. When i first started working out, i worked out with bodybuilders... i was a SKINNY 140lb kid, and my partners were 250+. I worked out the right way, and had amazing growth in the first 8 months... so much that people thought i was on something, and i had massive stretch marks that are even there today.
i had one incident a couple of days ago when I was doing bench presses and I was trying to put the weight back on the rack, but I guess it was too high and it started falling behind my head, dragging my arms with it. Luckily I muscled it out and aside from a tiny bit of soreness afterwards, i'm not too badly damaged. It was very scary though.
It's decent because it doesn't put you on machines or smith presses like so many people seem to like. I'm glad you had a good opportunity, but I really think what he found covers decent FUNDAMENTALS. Although I would do a few more auxillaries and do a 2-day split, I don't think it's necessarily a bad workout, I mean in order to build your auxillaries you have to have a strong base anyways. And knowing that ElFenix is a law student, he probably doesn't have a considerable amount of free time to screw around in the gym. I know at my peak I spent 8 hours a week in there, and I'm pretty sure that's not doable if he wants to keep a decent GPA :>
There's nothing wrong with the smith (if used correctly) or machines. But in anycase, none of those exercises, beginners or advance, puts you on the machines. I guess if he doesn't have time, then doing those are better than nothing. But if you have an hour a day, that's more than enough to do a decent workout. Full body workouts certainly have their place, but you need more than what that gives imo, even for a beginner.
"getting rid of the scrawny computer dork look" - eat big, lift big.
9-12 miles/day on a bike isn't a lot, but
too much cardio will interfere with muscle/mass building.
deep squats with good form are the best thing for getting Godzilla-like legs.
you can make great gains if you're willing to pay the price in pain during
workouts & subsequent 2-4 days of OMG-level soreness.
"being able to consistently beat women at arm wrestling" - make the goal
"being able to consistently beat MEN at arm wrestling."
6' & 175 lbs body weight is a little light considering the other goals.
going to a gym & talking to a certified strength trainer would be a good
idea. IMHO, most people need about 4-6 months of overall general
physical preparedness training, then 2-3 years to get fairly strong,
assuming they train sanely & regularly. he/she could tell you what
to eat & how to train, given your age, weight, goals, & exercise & health
history.
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