Working out....

[bigbootydaddy]

pick something you like to do, basketball, jog/run, just as long as you keep moving (walking counts, but have to multiply it by 4x or so) and do that 30 min to an hour daily.

im still trying to prove that you dont need a club/gym membership (although I am in one), just do pushups, a lot of em. it works a ton of upperbody muscles. i do easily 75 in a rep (although its overkill, somesay), and just do about 250-300 a night (could take, what 15 if you procrastinate?) and then do some crunches, like 200, and you will get tone in a couple of months, at least you will see results.

supplemets? water. keep your body clean.

 

[Urinal Mint]

Hell yeah, water is the only way to go! I drink 3/4 of a gallon a day.

 

[Viper GTS]

Hell yeah, water is the only way to go! I drink 3/4 of a gallon a day.

Hence your nickname, I suppose. You spend so much time watering it you feel like it's a family friend.



Viper GTS

 

[Urinal Mint]

In the immortal words of Homer Simpson:

"Urinal Mint eroding... eroding... eroding... GONE!!!"

 

[purplehayes]

<< I drink 3/4 of a gallon a day. >>

Really? That's seems pretty low for a guy named Urinal Mint.

Sorry, I just just thought that line was really funny. Never mind me.

PH


<edit>When I posted this, the other two comments were'nt there! Dang IT!!!</edit>

 

[Angrymarshmello]

It's ideal to get about a gallon a day (I usually drink more than that)



<< im still trying to prove that you dont need a club/gym membership (although I am in one), just do pushups, a lot of em. it works a ton of upperbody muscles. i do easily 75 in a rep (although its overkill, somesay), and just do about 250-300 a night (could take, what 15 if you procrastinate?) and then do some crunches, like 200, and you will get tone in a couple of months, at least you will see results. >>



Um, one rep = one complete movement. I think you mean set. If you want a nice lean upper body (with overproportionate chest), then yes, pushups only are ok. You're missing out on working your legs, lower back, chest, traps, and gaining mass on your arms by not going to the gym.

 

[LordMaul]

<< Adam was a crumpled pile on the floor. He lay, flat on his back, gasping for every breath of air. I was allowing him a few seconds respite before I helped him over to the bench for his presses. He had just finished one set of full squats followed immediately by one set of trap bar deadlifts. ONE SET. No, that's not a typo. And while some of you who are reading this may be thinking &quot;That's not enough sets!&quot;, I assure you that Adam was thinking no such thing. His thoughts could probably be best summed up as &quot;I can't be dead! I hurt to much to be dead!&quot;

While he lay on the floor, struggling to grasp the water bottle I had given him, I said &quot;If we were volume trainers, I would have you do three more sets of each of those.&quot; Of course I was merely joking, but the look on Adam's face revealed little appreciation of my humor. &quot;No...Way...&quot; he breathed in reply. The thought of performing another two sets of the squat/deadlift combination he had just labored through was literally impossible to consider. It wasn't that Adam wouldn't do more sets. It was that he couldn't. His legs shook. His quadriceps burned. His lower back was barely strong enough to hold his torso erect. In a matter of two minutes, he had reduced the largest, strongest muscle masses in his body to quivering jelly. And those muscles weren't going to be recovered in five minutes, or an hour, or even a day. His body was going to need three - four days before he could even consider another set of this terrible twosome. One set had done more than enough. >>



Did you know that deadlifting and such is also known as POWER TRAINING, which is NOT the same as a regular workout? You strain the HELL out of our muscles, and your muscles react by making the muscle fiber thicker, stronger, and very, very hard. Some people do regular workouts and power training is not done whatsoever.

PT is just not the same. Not comparable.

 

[LordMaul]

<< It's ideal to get about a gallon a day (I usually drink more than that >>



What I hear is that you take your bodyweight, divide it in half, and drink that many ounces.

IE, you weigh 200 pounds, divide it = 100 pounds, convert it to ounces = 100 ounces.

 

[LordMaul]

Also PG, working out like that, straining our muscles to &quot;quivering jelly&quot; after ONE SET is pure stupidity. You read up on it, IE Arnold's book, and you will realize that doing that to your muscles will NOT encourage them to GROW. And NO, you are not &quot;tearing down&quot; the muscle and letting it &quot;build back up&quot;. You are working the muscle and stimulating it to grow bigger. Working in at least 3 sets of 10 means the weight is right for you, AND you will get optimum results!

 

[PG]

Did you know that deadlifting and such is also known as POWER TRAINING, which is NOT the same as a regular workout? You strain the HELL out of our muscles, and your muscles react by making the muscle fiber thicker, stronger, and very, very hard. Some people do regular workouts and power training is not done whatsoever.

PT is just not the same. Not comparable.

What do you mean by the term Power Training? I've never heard of that before. Do you mean Power Lifting?

As for the muscles reacting by getting thicker, stronger, and harder, isn't that the point of using weights? What other purpose can there be?

I just think that if a person is going to lift, they shouldn't piss around. Do it right otherwise you are wasting your time and energy, and you'll have very little to show for your work.

Bud Jeffries doesn't seem to have the pictures on his site anymore, but he can squat 900 lbs and also do the full splits. I just wish I could find the pictures for you. You can be very strong and flexible at the same time.

 

[PG]

Also PG, working out like that, straining our muscles to &quot;quivering jelly&quot; after ONE SET is pure stupidity. You read up on it, IE Arnold's book, and you will realize that doing that to your muscles will NOT encourage them to GROW. And NO, you are not &quot;tearing down&quot; the muscle and letting it &quot;build back up&quot;. You are working the muscle and stimulating it to grow bigger. Working in at least 3 sets of 10 means the weight is right for you, AND you will get optimum results!


No, no, no, no, no! Don't read Ahhnold's book. Most of it is pure BS. He got big from hard work, yes, but also lots and lots of steroids. He has admitted to it. Steroids will make you big in spite of overtraining.

You don't think that one hard set will stimulate the muscles?

If you don't believe that one set can work, maybe you need to read more about Arthur Jones and also Casey Viator. Have you ever heard of the Colorado Experiment?

 

[PG]

The Colorado Experiment

Casey Viator was a huge, drug free bodybuilder at the time. He was also extremely strong. but he was in an accident and could not train for months. He lost a lot of weight and afterwards, Arthur Jones decided to do an experiment to see how fast he could gain the weight back.

Lifting weights 3 times per week, his workouts lasted less than half an hour each time. He usually did one set to failure. Here are the results:

RESULTS . .
First subject (Casey Viator), 28 days
Increase in bodyweight........45.28 pounds
Loss of bodyfat..............17.93 pounds
Muscular gain.................63.21 pounds


Second subject (Arthur Jones),22 days
Increase in bodyweight .......13.62 pounds
Loss of bodyfat...............1.82 pounds
Muscular gain.................15.44 pounds

It should be clearly understood that neither of the subjects was an &quot;average&quot; subject, and there is no implication that subjects of average or below average potential will all produce equal results from a similar program of exercises.



Total &quot;training time&quot; (in and out of the gym) was exactly 298 minutes...4 hours and 58 minutes, an average of 24.8 minutes per workout.


Prior to the start of the experiment (approximately an hour before the first workout), initial strength tests to a point of failure were performed on a Universal Machine. And at the end of the experiment (three days after the last workout), a final strength test was again performed on a Universal Machine.

During the first test, Viator performed 32 repetitions in the leg-press with 400 pounds . . . 28 days later, having done nothing even close to a leg-press in the meantime, he performed 45 repetitions with 840 pounds. And was forced to quit at that point because of pain, rather than muscular failure.

So his leg-strength more than doubled in the leg-press . . . even though he did not perform that exercise during the experiment. His other strength increases were of a very high order . . . clearly proving that his increased muscular mass was functional.

Flexibility? Near the end of the experiment, at a bodyweight well over 200 pounds, this subject clearly demonstrated a range of movement far in excess of that possible by any member of the Colorado State University wrestling team. In fact, his demonstrated range of movement is so far in excess of &quot;average&quot; range of movement that it literally must be seen to be appreciated . . . clearly proving that great muscular size does not have to limit flexibility, if it is produced by exercises that provide full-range movement.

The &quot;pace&quot; of the workouts was very fast . . . but not continuous throughout the workouts, some brief rest-periods were involved between some exercises. And these rest-periods are INCLUDED in the listed times of the workouts. Times were measured from the start of the workouts to the end of the workouts.


I also read somewhere that his room was checked for steroids every day. He never took any. This was all accomplished drug free. But also keep in mind that he was just putting on weight he had before.
Anyway, one can get very strong and in very good shape with High Intensity Training.

 

[thien_vu]

I took a intro resistance (weight) training course a semester ago at my university.

My advice:

1. start out with light weights that give descent resistance, but you're not killing yourself. This will help you develop &quot;muscle memory&quot; so you don't injure yourself. Then you'll be able to do heavier weights and maintain the correct movements when lifting. After a couple of weeks, you'll be able to move up in weights much faster and have correct motion.

2. Focus on breathing. As dumb as this is, I think most people will agree that breathing is really important when you begin to get tired. Breath in when relaxing, out when exerting force (lifting the weight). Also, if you've completely breathed out and aren't done lifting the weight, take short breaths. Hold the weight while breathing in, lift when breathing out.

3. Develop a rhythm. This is important to help you focus on your breathing and makes life easier.

4. Do it with a friend. He/She can spot and encourage you.

5. Have fun. I know when I first went to the gym, it was meat market-ish. But after sometime you don't care &quot;how much the other guy/girl lifts&quot; but you work on your own routine.

My routine:
I usually do sets of 8,6,4 increasing in weight (for bulking up) or
sets of 12 (for strength, like forearms or lower back)


Monday:
* Work on chest - dumbbell presses, bench presses, flys, incline bench, decline bench

Tuesday: Swim (at least 1/2 hr)

Wednesday:
* Work on back - lat pulldown, reverse flys, lower back extension, rows
* Work on shoulders - lateral raises, front raises, military press, shrugs

Thursday: Avoid drowning (aka more swimming)

Friday:
* work on arms - curls, tricep pushdown, concentration curls, french curls, preacher curls (most wonderful/painful thing ever), forearm stuff

Weekend: have fun! roller hockey! sleep!

REMEMBER: you can do abs everyday!

Just my piece of advice.

Good luck!

 

[dawks]

I dont go by weight, I go by physical appearance... What should I weight if im 6'3&quot; 19 year old male?

I am currently at 204lbs..

 

[Viper GTS]

I dont go by weight, I go by physical appearance... What should I weight if im 6'3&quot; 19 year old male?

I am currently at 204lbs.

Probably around 190-195 or so.

I'm 6'2, &amp; would love to be back down to 180-185. I currently weigh 205.



Viper GTS

 

[Nutcase99]

heh as to why I only weigh 130lbs? Well I'm only like 5'5&quot; heh.

 

[dawks]

Ok, so if im built like a fridge.. ok to weight like 250lbs? (for my height (6'3&quot

 

[thien_vu]

<< heh as to why I only weigh 130lbs? Well I'm only like 5'5&quot; heh. >>



You're probably a small guy like me. I'm like 5'7&quot;, ~125lb, 21 years.

Puny frame, will never get &quot;big&quot; no matter how much I work out, but definitely can see results from working out (strength/definition).

 

[Viper GTS]

Ok, so if im built like a fridge.. ok to weight like 250lbs? (for my height (6'3&quot

I dunno... I'm built fairly big, &amp; I'm overweight at 205.

I don't want to imagine what 250 would be like at my height.

Viper GTS

 

[LordMaul]

<< No, no, no, no, no! Don't read Ahhnold's book. Most of it is pure BS. He got big from hard work, yes, but also lots and lots of steroids. He has admitted to it. Steroids will make you big in spite of overtraining. >>



Yeah, and IF YOU READ HIS BOOK, he tells you about how bad steroids are and that if you follow his book, you can bulk up just fine. Maybe not grossly HUGE, but HUGE.



<<
You don't think that one hard set will stimulate the muscles? >>



Not enough. From what I have done, I KNOW there is a difference in results when you do more than one hard set.



<<
If you don't believe that one set can work, maybe you need to read more about Arthur Jones and also Casey Viator. Have you ever heard of the Colorado Experiment? >>



Actually, nope...

Ahnuld's book works great for both me and my brother. I think it is quite good. Not BS, whatever some may say.

 

[LordMaul]

<< Ok, so if im built like a fridge.. ok to weight like 250lbs? (for my height (6'3&quot >>



hehehehehehehe, same here. 6'3&quot; and 215 pounds...

 

[thien_vu]

<< You don't think that one hard set will stimulate the muscles? >>



I'm not a big fan of doing one super-killer set. It probably works, and your muscles will probably get torn up super-fast, but the risk of injury seems really high. From doing essentially nothing to the one set of all your might (and maybe a little more if you had a friend) seems like a real not good idea, especially for those just beginning to work out.

 

[Nutcase99]

thien_vu: Yeah but I just want body defination and some more strength. I want clothes to hang better on my frame ya know? Bigger forearms would be nice too

 

[thien_vu]

<< thien_vu: Yeah but I just want body defination and some more strength. I want clothes to hang better on my frame ya know? >>



To build bulk, I do less reps and more weight. See my earlier post. Doing lots of reps (>10 or so) but with lighter weights will tone. So I focus on doing ~8 reps with more weight. You should need a little help on the last rep or so. Use this as a measure of &quot;the right amount of weight&quot;




<< Bigger forearms would be nice too >>


The forearm exercises that I do a like &quot;mini-curls&quot; where I take a 20lb bar and rest my elbows on a bench and curl up the weight from the wrist. You'll feel it. A little roll of the bar down the fingers will help a little with improving grip strength.

 

[b0mbrman]

Hey, here's what I do:

Lift, run, and do cardiovascular exercise. Unless you get into 6+ hours a day, there's no such thing as too much.

As for food, you can pretty much eat what you want when you work out enough but I make sure I drink enough water.

Oh by the way, if you're just getting started, I'd recommend doing less weight than you're capable of with more reps so your muscles &quot;get used&quot; to being exercised.