Questions for the bodybuilders

[Arkitech]

As of yesterday I started lifting weights again, its been almost 10 years since I've really done any serious lifting. Back then I was about 19 or 20 and I managed to put on about 25-30 pounds of muscle over a period of a year and some months. My situation is a lot different now however, instead of being a skinny kid I need to drop quite a few pounds but I still want to add a lot more muscle than what I already have.

Can anyone tell me whats the "proper" way to build up muscle? (how many reps and sets to perform, choosing the best starting weight, etc..)

What are some basic supplements I should consider using while lifting weights?

What are some suggestions for improving strength and flexibility?

For a big guy (250+) whats the best approach to weight lifting? Should I concentrate on high reps and less weight or vice versa?

I've also started biking everyday, I want to get as much cardio in as I can. Is it advisable to bike ride everyday or should I give my muscles a rest and ride every other day?


Thanks for any tips

 

[Blieb]

http://www.ironmagazineforums.com

Great group of people ... they'll start you in the right direction...

 

[ThaPerculator]

Atkins X Weightlifting X Cardio = Ahhhnold

 

[blackdogdeek]

to build bigger more powerful muscles you want to do fewer reps(3-5) with longer rest(2-3 mins) in between sets.

to build leaner more stamina-oriented muscles you want to do more reps(12-15) with shorter rest(~1 min).

also, each rep should have a slow negative portion so that each rep lasts a couple of seconds. and don't lock out joints.
when you can do the max reps(5 for bigger muscles) increase the weight. if you can't do the minimum(3 for bigger muscles), lower the weight.

creatine is a good starting supplement.

 

[technogeeky]

Originally posted by: Arkitech
As of yesterday I started lifting weights again, its been almost 10 years since I've really done any serious lifting. Back then I was about 19 or 20 and I managed to put on about 25-30 pounds of muscle over a period of a year and some months. My situation is a lot different now however, instead of being a skinny kid I need to drop quite a few pounds but I still want to add a lot more muscle than what I already have.

Can anyone tell me whats the "proper" way to build up muscle? (how many reps and sets to perform, choosing the best starting weight, etc..)
Generall, most will reccomend lower reps at higher weights to build muscle. I'm a big fan of the WannaBeBig routine (#1) at http://www.wannabebig.com - there are forums for asking questions at http://www.wannabebigforums.com . I'm a member there.


What are some basic supplements I should consider using while lifting weights?
Get some decent whey protien poweder to supplement. If you are serious, get some dextrose for after-workout shakes. If you are really serious, get some Creatine. You can read more on WBB Forums, or PM me.

What are some suggestions for improving strength and flexibility?
Lift, lift, lift. Flexibility can be improved by doing stretches and reducing weight.

For a big guy (250+) whats the best approach to weight lifting? Should I concentrate on high reps and less weight or vice versa?
Lift to get big muscles, do cardio on your OFF (non-lifting) days to loose weight. More info at WBB forums, but basically, keep the carbs low, eat healthy foods. I am losing 3lb/week doing this.

I've also started biking everyday, I want to get as much cardio in as I can. Is it advisable to bike ride everyday or should I give my muscles a rest and ride every other day?
You will hear a bunch of different theories on this. If you pick up the WBB routine, don't bike the same day.


Thanks for any tips

 

[technogeeky]

Originally posted by: blackdogdeek
to build bigger more powerful muscles you want to do fewer reps(3-5) with longer rest(2-3 mins) in between sets.

to build leaner more stamina-oriented muscles you want to do more reps(12-15) with shorter rest(~1 min).

also, each rep should have a slow negative portion so that each rep lasts a couple of seconds. and don't lock out joints.
when you can do the max reps(5 for bigger muscles) increase the weight. if you can't do the minimum(3 for bigger muscles), lower the weight.

creatine is a good starting supplement.

I wouldn't reccomend going that low (3-5) reps.

Try 6-8 reps, two sets. The idea is, at the end of the 2nd set, you should BARELY be able to pull it off.

 

[conjur]

Join the gang over at geekfitness.com, too.

 

[Amused]

Originally posted by: Arkitech
As of yesterday I started lifting weights again, its been almost 10 years since I've really done any serious lifting. Back then I was about 19 or 20 and I managed to put on about 25-30 pounds of muscle over a period of a year and some months. My situation is a lot different now however, instead of being a skinny kid I need to drop quite a few pounds but I still want to add a lot more muscle than what I already have.

You're at the same place I was last year.

Can anyone tell me whats the "proper" way to build up muscle? (how many reps and sets to perform, choosing the best starting weight, etc..)

Start with moderate weight at moderate reps to condition your muscles. The easier you go in the first month, the less newbie soreness you'll experienece.

No matter what you do, you'll see dramtic gains the first few months. After that, you'll need to optimize your program.

The best formula for building muscle mass and strength is as heavy as you can lift for 8-12 reps. By your last rep, you should reach complete muscle failure. Choose compound exercises (bench, row, squat, deadlift) over simple ones.

In bodybuilding, less volume/higher intensity is more. Hit the weights hard, but minimize the sets. Doing set after set of bench press only means that you didn't left as heavy as you should have in your first two sets. Also, it's best to train each muscle group only one day a week. So split up your workout something like this:

mon: chest, shoulders and triceps

wed: back and biceps

fri: legs and calves

Remember that gains are not made in the gym, but during muscle recovery. Training too often is counterproductive. Each muscle needs a minimum of 72 hours to fully recover. Especially in old farts like us. Do NOT try to follow any training schedule you had in school, or any young pup tries to pass on to you. You'll only overtrain and end up quitting.

What are some basic supplements I should consider using while lifting weights?

Whey protein, L-glutamine, and a multivite.

What are some suggestions for improving strength and flexibility?

Lift with high intensity/low volume, do cardio for a min of 40 minutes, then stretch.

For a big guy (250+) whats the best approach to weight lifting? Should I concentrate on high reps and less weight or vice versa?

No matter what you're goals, high reps is a waste of time... with the exception of specialized endurance training... which you're not doing.

I've also started biking everyday, I want to get as much cardio in as I can. Is it advisable to bike ride everyday or should I give my muscles a rest and ride every other day?

Try to minimize days in a row. If you must ride back to back, try to make it only two days in a row. Buy a heart rate monitor and make sure you remain in your target heart rate zone for at least 40 minutes each session.

Thanks for any tips

You're welcome

 

[Arkitech]

Thanks for the tips guys, so it looks like the general consesus on losing fat while lifting is to stick with moderate to heavy weights with about 2-3 sets doing 6-12 reps. So I'm assuming that the best way to do this is to maybe start at say 80 pounds on an exercise and perform 10 reps, move on to 90 pounds for 8 reps and continue in that fashion, repeat the set and then move onto another exercise?

Another question I'm having a hard time figuring out. Whats the best way to split up body parts? Should I do arms, chest and shoulders together at one time? Or should it be ALL upperbody on one day and lower body on the next?


It also looks like biking is'nt recommended everyday. Would this still apply to someone trying to shed lots of fat? I'm kind of pushing myself a little harder than normal in the cardio department to speed up my weight loss. At this point I would rather burn more fat through everyday cardio even if it means I take a slight performance hit in weight lifting. Any insight on that type of strategy?

 

[Koing]

Flexibility do dynamic stretches. Build up the speed gradually and then push further each time.

What areas do you want to improve? I do some Gymnastics and can do the front splits. 2-3 inches off the box splits. Good flexibility is easier to get when younger and to maintain. When your older and if you have bad flexibility its tougher.

Can you stand up and touch the floor? How tall are you?

Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

Eat oranges. Eat once a day. That helps with recovery when you are training.

 

[lozina]

Did anyone read that article on wannabebig.com about whey protein vs. casein ? Do you still think whey is better? How the heck do you find casein supplement anyway? I googled it and got a only a few results, one having to do altuism

 

[Amused]

Originally posted by: Arkitech
Thanks for the tips guys, so it looks like the general consesus on losing fat while lifting is to stick with moderate to heavy weights with about 2-3 sets doing 6-12 reps. So I'm assuming that the best way to do this is to maybe start at say 80 pounds on an exercise and perform 10 reps, move on to 90 pounds for 8 reps and continue in that fashion, repeat the set and then move onto another exercise?

Another question I'm having a hard time figuring out. Whats the best way to split up body parts? Should I do arms, chest and shoulders together at one time? Or should it be ALL upperbody on one day and lower body on the next?


It also looks like biking is'nt recommended everyday. Would this still apply to someone trying to shed lots of fat? I'm kind of pushing myself a little harder than normal in the cardio department to speed up my weight loss. At this point I would rather burn more fat through everyday cardio even if it means I take a slight performance hit in weight lifting. Any insight on that type of strategy?

Both sets should be as heavy as you can go, for 8-12 reps. When you can do 12 reps, you know the weight is too light and you add weight.

it would be smart to start off with a light warm-up set... like on chest days, do one set of bench presses 15 at 50% of your workout weight, then do your two heavy sets.

The split I showed you in my post is best. Try to minimize how many muscle groups you work each day, with a day of rest in between. When you work chest, you're already working your triceps, so yoy finish up with triceps. When you work your back, you're already working your biceps, so you finish up with those. Giving each muscle group it's own day means you can give each maximum intensity. Remember, building muscle is all about intensity.

The cardio is up to you. Don't overdo it, then quit. Some people can handle cardio 5-6 days a week, some can't. Remember that intesity is very important in cardio too. But so is duration.

And have you moderated your diet yet?

 

[Koing]

Originally posted by: Arkitech
Thanks for the tips guys, so it looks like the general consesus on losing fat while lifting is to stick with moderate to heavy weights with about 2-3 sets doing 6-12 reps. So I'm assuming that the best way to do this is to maybe start at say 80 pounds on an exercise and perform 10 reps, move on to 90 pounds for 8 reps and continue in that fashion, repeat the set and then move onto another exercise?

Another question I'm having a hard time figuring out. Whats the best way to split up body parts? Should I do arms, chest and shoulders together at one time? Or should it be ALL upperbody on one day and lower body on the next?
Follow Amused he has good advice on splits and such.

It also looks like biking is'nt recommended everyday. Would this still apply to someone trying to shed lots of fat? I'm kind of pushing myself a little harder than normal in the cardio department to speed up my weight loss. At this point I would rather burn more fat through everyday cardio even if it means I take a slight performance hit in weight lifting. Any insight on that type of strategy?
I would say its perfectly fine. Remember you have some lbs to shed and are not just bulking up. At the moment I am running 4 miles @ 8:20am in the morning 5-6x a week. I'm going to alternate it with sprints weekly, so that I try to keep as much explosive speed as possible (O-Lifter). It's good to push yourself. If you can cycle and do the lifting then keep it up.

I end up looking like this after I run for 6 weeks:
http://www.geekfitness.com/forums/uploads/av-27.jpg[/b

 

[Amused]

http://www.geekfitness.com/forums/uploads/av-27.jpg

fixed link

 

[ndee]

I GONNA RIP YOUR ARMS OFF

 

[lozina]

Amused

What specific excersizes would you recommend for those muscle groups?

 

[Amused]

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

 

[Amused]

Originally posted by: lozina
Amused

What specific excersizes would you recommend for those muscle groups?

The basic compound movements are the best:

Chest: flat, incline and decline bench barbell and/or dumbell, chest dips

tris: close grip bench, skull crushers, cable pushdowns, dips

Back: dumbell low row, cable low row, wide grip pull ups, wide grip lat pulldowns, close grip lat pull downs

Shoulders: military press, behind the neck press, shoulder press, arnold press, vertical rows, lateral raises, seated rear lateral raises, bent over db lateral raises.

legs: squats, deadlifts, leg press, standing calf raises, seated clalf raises.

 

[Arkitech]

Originally posted by: Amused
http://www.geekfitness.com/forums/uploads/av-27.jpg

fixed link

Damn, I'm jealous I have'nt seen my ab muscles in years. Ok that does it I'm going to start running my ass off.

 

[Arkitech]

Originally posted by: Amused

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

How does biking compare to running? As of Sunday I started biking again, I'm doing roughly about 30 minutes per session that leaves me physically exhausted when I'm done. I'm still out of shape so it does'nt take much riding for me to get a good workout. Should I stick with the riding everyday or can I get even better results by running?

 

[Amused]

Originally posted by: Arkitech

Originally posted by: Amused

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

How does biking compare to running? As of Sunday I started biking again, I'm doing roughly about 30 minutes per session that leaves me physically exhausted when I'm done. I'm still out of shape so it does'nt take much riding for me to get a good workout. Should I stick with the riding everyday or can I get even better results by running?

You can do both. There is nothing better than variety to help you stick with your new lifestyle.

Follow that cool running program I showed you, and bike two or three days a week too.

 

[lozina]

Originally posted by: Arkitech

Originally posted by: Amused

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

How does biking compare to running? As of Sunday I started biking again, I'm doing roughly about 30 minutes per session that leaves me physically exhausted when I'm done. I'm still out of shape so it does'nt take much riding for me to get a good workout. Should I stick with the riding everyday or can I get even better results by running?

I wonder that too... I assume you can't blow out your knees riding a bike right?

 

[Koing]

Originally posted by: lozina

Originally posted by: Arkitech

Originally posted by: Amused

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

How does biking compare to running? As of Sunday I started biking again, I'm doing roughly about 30 minutes per session that leaves me physically exhausted when I'm done. I'm still out of shape so it does'nt take much riding for me to get a good workout. Should I stick with the riding everyday or can I get even better results by running?

I wonder that too... I assume you can't blow out your knees riding a bike right?

You won't blow a knee out running but I guess you can push really hard on the pedals but you don''t ge the impact of running.

Arkitech I think running is great. You get the arm movement that you don't get in cycling. Really gets you cut especially if your not a great distance runner as you have to work harder. If your a good runner you an go on and on without barely breaking a sweat so you have to work harder to get better results. If your like me you won't be be amazing at running. So run 45-60 mins a day and you WILL get cut. By the 6 week you will be cut. It does suprise me how cut you can get by running. Your arms feel really heavy also when running.

 

[conjur]

Originally posted by: Koing

Arkitech I think running is great. You get the arm movement that you don't get in cycling. Really gets you cut especially if your not a great distance runner as you have to work harder. If your a good runner you an go on and on without barely breaking a sweat so you have to work harder to get better results. If your like me you won't be be amazing at running. So run 45-60 mins a day and you WILL get cut. By the 6 week you will be cut. It does suprise me how cut you can get by running. Your arms feel really heavy also when running.

I chose running over biking for the fact that it involves the arms a bit, too. And, bent over on a bike like that would probably kill my back.

So...you're saying just running to lose weight will result in abs looking good? I'll be adding in a workout routine next month but right now it will be just running.

 

[Amused]

Originally posted by: Koing

Originally posted by: lozina

Originally posted by: Arkitech

Originally posted by: Amused

Originally posted by: Koing


Cardio I would say run if you can do it. Run for a solid 45-60mins and you will see the lbs MELT off you and you will start to look ripped.

I would have to agree with this. Nothing burns fat like running. Try following a run/walk program like this one:


http://www.coolrunning.com/engine/2/2_3/181.shtml

How does biking compare to running? As of Sunday I started biking again, I'm doing roughly about 30 minutes per session that leaves me physically exhausted when I'm done. I'm still out of shape so it does'nt take much riding for me to get a good workout. Should I stick with the riding everyday or can I get even better results by running?

I wonder that too... I assume you can't blow out your knees riding a bike right?

You won't blow a knee out running but I guess you can push really hard on the pedals but you don''t ge the impact of running.

Arkitech I think running is great. You get the arm movement that you don't get in cycling. Really gets you cut especially if your not a great distance runner as you have to work harder. If your a good runner you an go on and on without barely breaking a sweat so you have to work harder to get better results. If your like me you won't be be amazing at running. So run 45-60 mins a day and you WILL get cut. By the 6 week you will be cut. It does suprise me how cut you can get by running. Your arms feel really heavy also when running.

Wait, let's not fill his head with overly optimistic crap here. He's got 50+ pounds of fat to lose. There is no way he's going to get "cut" in just 6 weeks unless he does something seriously unhealthy.

Ark, you'll lose weight, and as fast as is healthy if you run 3-4 days a week for 40 minutes, lift three days a week and moderate your diet. Don't get discouraged if it takes time, though. OK? Looking at it realistically it should take you about 5 months to lose 50 lbs of fat.