YAWT: How many days a week to lift?

[Red Dawn]

Originally posted by: akodi

Originally posted by: Red Dawn

Originally posted by: khlee
mon: chest/back
tues: rest
wed: legs or rest
thurs: rest
fri: shoulders/biceps/triceps

if you wana get big, start eating nonstop! 4-5 meals per day is recommended.

and if you're a beginner start with 3x10-12. then gradually work your way to 2x6-8.

have fun!

Why get big? How about just getting fit and muscular. Big Muscle Bound dudes look freakish in clothes.

I don't think you understand how hard it is to get big, it's a combination of lifting and eating. 4-5 meals is usually to maintain size, for bulking one would need to eat every 2-3 hours and take in well over the suggested amount of calorie consumption for their weight. But the main thing to keep in mind is to eat clean, staying away from fried foods, "junk foods". And I don't think "big muscle bound dudes" look freakish, it shows dedication and someone who says "why get big" is an indication that they are a newb!

Spoken like a true Musclehead. Though I haven't been fanatical about lifting due to injury, I have been lifting since I was in my early 20's. I've never subscribed to the Magilla look as I like looking normal and fit, not Bulky and Muscle Bound. I like being able to wipe my ass without having to stand up to reach around to wipe.

 

[StageLeft]

Some muclebound guys do look stupid. I can think of the guy on the recent infomercial for that equipment that chuck norris sells. Total Gym 5 I think was the infomercial. The guy is just stupid looking, like his entire life is weights. I honestly would not want to look like him if I wanted to.

Of course, getting to his size requires an incredible effort and most people can't even get there. I've been lifting for years and although I look decent I'm pathetically far away from muscle bound by any stretch of the imagination. As I get older it's more important to me to watch bodyfat than muscle, so I intend on become over the next several months the best looking I have (from a bodyfat perspective). I will continue to lift of course, but low calories will sacrifice any realistic muscle gains and to me it's worth it.

 

[Rudee]

Originally posted by: Skoorb
Some muclebound guys do look stupid.

It depends how you carry yourself. Some people insist on walking around with their chests puffed out and their arms out wide to give the impression that they are big, when they are not. I got good genetics and can get over 240 pounds without not much effort, yet I don't walk around like a gorilla. Personally, I get a kick out of these little guys at the gym who strut around like tank-top penguins, grunting and groaning with sloppy form, with their arms out the sides as if they had lats the size of Dorian Yates.

 

[StageLeft]

Originally posted by: Rudee

Originally posted by: Skoorb
Some muclebound guys do look stupid.

It depends how you carry yourself. Some people insist on walking around with their chests puffed out and their arms out wide to give the impression that they are big, when they are not. I got good genetics and can get over 240 pounds without not much effort, yet I don't walk around like a gorilla. Personally, I get a kick out of these little guys at the gym who strut around like tank-top penguins, grunting and groaning with sloppy form, with their arms out the sides as if they had lats the size of Dorian Yates.

Yeah, I saw a guy at the mall about as large as me carrying himself like his lats were wings (OK, in that area we differ cause mine are!), and he looked absolutely ridiculous. Still, when you get too big it becomes impossible not to look somewhat silly because of the size, though this guy on the total gym ad was not trying very hard. The average person, even with a lot of effort, will not grow enough muscle that they look stupid unless they try to look stupid (presuming they have a low bodyfat, since a low fat level can hide a hell of a lot of size with clothes on).

 

[akodi]

Originally posted by: Red Dawn

Originally posted by: akodi

Originally posted by: Red Dawn

Originally posted by: khlee
mon: chest/back
tues: rest
wed: legs or rest
thurs: rest
fri: shoulders/biceps/triceps

if you wana get big, start eating nonstop! 4-5 meals per day is recommended.

and if you're a beginner start with 3x10-12. then gradually work your way to 2x6-8.

have fun!

Why get big? How about just getting fit and muscular. Big Muscle Bound dudes look freakish in clothes.

I don't think you understand how hard it is to get big, it's a combination of lifting and eating. 4-5 meals is usually to maintain size, for bulking one would need to eat every 2-3 hours and take in well over the suggested amount of calorie consumption for their weight. But the main thing to keep in mind is to eat clean, staying away from fried foods, "junk foods". And I don't think "big muscle bound dudes" look freakish, it shows dedication and someone who says "why get big" is an indication that they are a newb!

Spoken like a true Musclehead. Though I haven't been fanatical about lifting due to injury, I have been lifting since I was in my early 20's. I've never subscribed to the Magilla look as I like looking normal and fit, not Bulky and Muscle Bound. I like being able to wipe my ass without having to stand up to reach around to wipe.

Injury from carrying around your middle aged belly? I believe you're making a general assumption that people that care about their body are "muscleheads". What's the big deal if people decide to be muscle bound? It's their choice is it not? I'de rather be muscle bound than have a gut. So before you call anyone a musclehead check the prior posts, think long and hard, then shut your mouth.

 

[Geekbabe]

I'm a gal so I'm not worried about getting "big" what I am worried about is gaining some muscle and I'm confused about when to do cardio.I don't want to burn off what little muscle I have as it seems that I'm going to have to work really hard to make gains.

 

[Squisher]

So this thread still lives. Is everybody lifting now?

Well anyway, has anybody heard of Adam Zickerman's "Power of 10" workout program.

1. Speed: 10 seconds up and 10 seconds down
2. Breathing: Freely and evenly
3. Motion: Weights up and down should be smoothe and constant
4. Number of Reps: Do number of reps it takes to run out of gas, until you can't do another (then try to push for 10 more seconds)
5. Number of Exercises Per Workout: About 6 different exercises or sets
6. Correct Weight: Choose a weight where you reach your limit at about 6 to 8 reps
7. No Stopping: Move from exercise to exercise until the workout is done
8. Focus: Concentrate on form, motion and speed
9. Number of Workouts Per Week: One or two if you feel like it
10. Equipment: Machines and/or at home

You need to do this on a machine because you're doing it to failure.

 

[khlee]

Originally posted by: akodi

Originally posted by: khlee
mon: chest/back
tues: rest
wed: legs or rest
thurs: rest
fri: shoulders/biceps/triceps

if you wana get big, start eating nonstop! 4-5 meals per day is recommended.

and if you're a beginner start with 3x10-12. then gradually work your way to 2x6-8.

have fun!

sounds like a noooooob routine...too much action on fridays...doing high reps isn't going to help you too much

really? i read alot of articles from the pros.. i came to the conclusion that this routine is best for an intermediate. of course, i could be wrong.

 

[akodi]

legs should be hit hard, because they are large muscles releasing hgh which will help in your development even for an intermediate. my current routine that I posted, the 3 day split seems to give my body the most adequate amount of space between days where I would use the same muscles.

 

[Geekbabe]

Lol,at the end of my first week at the gym all I can say is that I've never been so sore and tired.When does the part where you feel sexy,self-confident and good start? I hurt in places I didn't even know I had

 

[Red Dawn]

Originally posted by: akodi

Originally posted by: Red Dawn

Originally posted by: akodi

Originally posted by: Red Dawn

Originally posted by: khlee
mon: chest/back
tues: rest
wed: legs or rest
thurs: rest
fri: shoulders/biceps/triceps

if you wana get big, start eating nonstop! 4-5 meals per day is recommended.

and if you're a beginner start with 3x10-12. then gradually work your way to 2x6-8.

have fun!

Why get big? How about just getting fit and muscular. Big Muscle Bound dudes look freakish in clothes.

I don't think you understand how hard it is to get big, it's a combination of lifting and eating. 4-5 meals is usually to maintain size, for bulking one would need to eat every 2-3 hours and take in well over the suggested amount of calorie consumption for their weight. But the main thing to keep in mind is to eat clean, staying away from fried foods, "junk foods". And I don't think "big muscle bound dudes" look freakish, it shows dedication and someone who says "why get big" is an indication that they are a newb!

Spoken like a true Musclehead. Though I haven't been fanatical about lifting due to injury, I have been lifting since I was in my early 20's. I've never subscribed to the Magilla look as I like looking normal and fit, not Bulky and Muscle Bound. I like being able to wipe my ass without having to stand up to reach around to wipe.

Injury from carrying around your middle aged belly? I believe you're making a general assumption that people that care about their body are "muscleheads". What's the big deal if people decide to be muscle bound? It's their choice is it not? I'de rather be muscle bound than have a gut. So before you call anyone a musclehead check the prior posts, think long and hard, then shut your mouth.

No gut here Meathead. Being fit, muscular and athletic looking is very different than being Muscle-bound and walking around like an Ape. Frankly I wouldn't want to look like Ahhnold or Lou Ferrigno (not that I could), that's why I emphasize Cardio in my workouts as much or more than I do lifting weights.

 

[PaperclipGod]

Originally posted by: Geekbabe
Lol,at the end of my first week at the gym all I can say is that I've never been so sore and tired.When does the part where you feel sexy,self-confident and good start? I hurt in places I didn't even know I had

haha... it'll come. When youre just starting, you shouldnt be pushing with 100% intensity. You'll absolutely die in the next couple days when the soreness kicks in. Give your body some time to acclimate, then step up the intensity.

But trust me, once you see the changes in your body, you won't care about the soreness.

 

[edro]

I have been doing this for the last 6 weeks or so. Seems to be working out great.

 

[StageLeft]

Originally posted by: edro13
I have been doing this for the last 6 weeks or so. Seems to be working out great.

Excercise 4 sets, 10X30 reps. What does that mean for the reps?

 

[Spamela]

Originally posted by: edro13
I have been doing this for the last 6 weeks or so. Seems to be working out great.

machines (shudder)????. where's the pain?

 

[PaperclipGod]

Originally posted by: edro13
I have been doing this for the last 6 weeks or so. Seems to be working out great.

Some of the supersets youve got in there look interesting... but IMO the reps are too high. You may be seeing an improvement... but that improvement would likely happen twice as fast with a lower-rep routine.

Then again, there's the old adage - if it works, dont fvck with it.

 

[Geekbabe]

Originally posted by: PaperclipGod

Originally posted by: Geekbabe
Lol,at the end of my first week at the gym all I can say is that I've never been so sore and tired.When does the part where you feel sexy,self-confident and good start? I hurt in places I didn't even know I had

haha... it'll come. When youre just starting, you shouldnt be pushing with 100% intensity. You'll absolutely die in the next couple days when the soreness kicks in. Give your body some time to acclimate, then step up the intensity.

But trust me, once you see the changes in your body, you won't care about the soreness.

I'm dressing for the gym now,lol,I'm already addicted to pain it seems

 

[PaperclipGod]

Originally posted by: Geekbabe
I'm dressing

Pics? :Q

 

[edro]

Originally posted by: Skoorb

Originally posted by: edro13
I have been doing this for the last 6 weeks or so. Seems to be working out great.

Excercise 4 sets, 10X30 reps. What does that mean for the reps?

The top line, for example, means that I do 10 reps on the Cybex press machine (wide grip), then immediatley after, I do 30 "mountain climbers". Mountain climbers are when you get in the push-up position and brig your knees up to your chest one at a time, like you are climbing a mountain. Then you take your 30sec.-1min. break and do it all over again.... 4 times total.

DB=dumbell
Cybex=the brand of machine
WG=wide grip (the grips to use on the machine)

I have lost about 15lbs doing this routine along with good diet. I can definately see a difference in appearance of my arms and shoudlers and back. It's quite fun to see what you can change with a little discipline.

 

[Nutdotnet]

I've been doing this split for 4 weeks or so and I really like it.

Mon- Chest/Triceps
Tues- Lower Back (I only do deadlifts)/Biceps
Wed- Off
Thurs- Legs
Fri- Upper Back/Shoulders

My primary focus is back and legs. I'm not one of those guys who are only concerned with a big bench and being a curl jockey.

I always do one warm-up set and then 3 sets with progressively heavier weight. 8-6-4 reps.

But let me reiterate something that has already been said. DIET IS KEY!!!!!! You can lift until you are blue in the face but without a proper diet (for your needs) you are simply not going to see results as fast as you want.

 

[PaperclipGod]

Originally posted by: Nutdotnet
I've been doing this split for 4 weeks or so and I really like it.

Mon- Chest/Triceps
Tues- Lower Back (I only do deadlifts)/Biceps
Wed- Off
Thurs- Legs
Fri- Upper Back/Shoulders

My primary focus is back and legs. I'm not one of those guys who are only concerned with a big bench and being a curl jockey.

I always do one warm-up set and then 3 sets with progressively heavier weight. 8-6-4 reps.

But let me reiterate something that has already been said. DIET IS KEY!!!!!! You can lift until you are blue in the face but without a proper diet (for your needs) you are simply not going to see results as fast as you want.

Err... "Lower Back (i only do deadlifts)". wtf? Proper deads should be hitting your lats primarily, with the lower back, hamstrings, and quads secondary/tertiary.

If you're really only hitting your lower back with "deadlifts", you might want to have a trainer at your gym watch your form.

 

[StageLeft]

Err... "Lower Back (i only do deadlifts)". wtf? Proper deads should be hitting your lats primarily, with the lower back, hamstrings, and quads secondary/tertiary.

If you're really only hitting your lower back with "deadlifts", you might want to have a trainer at your gym watch your form.

I think it depends on the person. I've done a lot of deadlifting, both traditional and sumo and they hit my lower back for the most part with the rest being predominantly hamstrings, and then shoulders taking up the slack. Perhaps you're thinking of rows, which are meant for the lats (although also will get the hamstrings and low back just supporting you).

If I've not done deadlifts in a while the next day my lower back and hams and very upper center of my back (kind of a lat/shoulder combination) will be sore.

 

[dfi]

Originally posted by: PaperclipGod

Originally posted by: Nutdotnet
I've been doing this split for 4 weeks or so and I really like it.

Mon- Chest/Triceps
Tues- Lower Back (I only do deadlifts)/Biceps
Wed- Off
Thurs- Legs
Fri- Upper Back/Shoulders

My primary focus is back and legs. I'm not one of those guys who are only concerned with a big bench and being a curl jockey.

I always do one warm-up set and then 3 sets with progressively heavier weight. 8-6-4 reps.

But let me reiterate something that has already been said. DIET IS KEY!!!!!! You can lift until you are blue in the face but without a proper diet (for your needs) you are simply not going to see results as fast as you want.

Err... "Lower Back (i only do deadlifts)". wtf? Proper deads should be hitting your lats primarily, with the lower back, hamstrings, and quads secondary/tertiary.

If you're really only hitting your lower back with "deadlifts", you might want to have a trainer at your gym watch your form.

Are you sure about this? I have never felt my lats when doing bldl. Lower back and quads, and a bit of traps, ya. But never lats. Pgdl involves more quads, and sldl would be more hamstrings. Maybe you are thinking of barbell rows?

dfi

 

[PaperclipGod]

Eh... odd.

Do you squeeze the weight back at the top of the movement? Concentrate on your lats? Or do you just worry about lifting the weight off the ground?

 

[Krassus]

Originally posted by: Squisher
1. Speed: 10 seconds up and 10 seconds down
2. Breathing: Freely and evenly
3. Motion: Weights up and down should be smoothe and constant
4. Number of Reps: Do number of reps it takes to run out of gas, until you can't do another (then try to push for 10 more seconds)
5. Number of Exercises Per Workout: About 6 different exercises or sets
6. Correct Weight: Choose a weight where you reach your limit at about 6 to 8 reps
7. No Stopping: Move from exercise to exercise until the workout is done
8. Focus: Concentrate on form, motion and speed
9. Number of Workouts Per Week: One or two if you feel like it
10. Equipment: Machines and/or at home

Perfect example of why we shouldn't look for workout advice here.