Want to hit the weights but unsure how.

[Zaphod Beeblebrox]

Heres the deal. I want to hit the weights and I want to hit them hard. Problem is I don't what I am doing when it comes to weight lifting. Last time I lifted I was in high school and my coaches were telling me what to lift, how much to lift and what muscles I need to work out. Thats the info I need. What weight lifting excerizes I need to do and what muscles I work out in a given day.

I tried lifting last week but was unable to get in a good wok out because I know I am working and combining the wrong muscles. Its really disheartning when your on your third exercize only to be unable to complete it because you already worked the hell outta of one muscle group while trying to work out another. So for you weight lifters out there, what do you suggest? What sites? What books? What supplements, which I know nothing about. And finally, whats your weekly lifting schedule and exercize look like?

My goal is buff out by November, so theres no rush here. Thanks guys!

Also, anyone have any good books or info on how maintain a well balanced diet?

[pnoiSR20]

Wow dude!!!

First question is, how old are u? And what are u trying to accomplish? I understand that u want to buff out, but like wat shape are u in now? Im not trying to discourage u or anything. I just want some background information before i can tell u anything.

If u want to kno, im 16 5'7'' 145lbs and have been lifting since i was 12.

[Zaphod Beeblebrox]

I'm 24. I'm 5'9 183 lbs, and I'm in good shape. I'm forced to run 3 times a week, so cardio is not a problem. I'm just looking for a solid work out program. I wanna do it the right way.

[MARS]

There's too much info to list for you, so I would recommend that you go out and buy a couple of muscle magazines such as "Flex" or "Muscle & Fitness". They will give you all the info you need. A lot of people mix up the term "buff", so if you're trying to look like Ronnie Coleman (Mr. Olympia) or Chris Cormier who are both professional body builders, you've got a lot (and I mean a lot) of years of hard work and proper dieting to do!!!
Good Luck!
You're gonna need it!

[pnoiSR20]

Ok then......

First u need to decide how long are u planning to stay at the gym. For me, i stay there for like an hour and a half. I like working out the entire body during a workout. Some people on the other hand like doing there workout by days. For example:

Monday: Chest and Back
Tuesday: Rest
Wednesday: Biceps, Triceps, Deltoids
Thursday: Rest
Fri: Legs and Abs
Sat or Sun: Rest or Cardio.

My workout schedule in 1 1/2 hours is like this.

1) Bench press- 5 sets 10 reps
2) Incline chest press- 5 sets 10 reps
3) Tricep curls- 3 sets 15 reps
4) Shoulder press- 4 sets 10-12 reps
5) Bicep curls- 3 sets 10 reps w/ bar. 20 on dumbbells
6) Lat row- 4 sets 12 reps
7) Lat pulldown- 3 set 10 reps
8) Flat chest press- 5 sets 8-10 reps
9) Chin-ups or Pullups- 3 sets 6-10 reps
10) Dips- 3 sets 8-10 reps
11) Sqats- 4 or 6 sets 10 reps
12) Leg Press- 5 sets 10 reps
13) Calf raises- 3 sets 10 reps
14) Ab crunches- 3-5 sets 20-40 reps (Depending on strenght and willingness)

Well, thats all i can tell u. If you're looking to gain strength, just do exercises #1, 2, 9, 10, 11, 12. And GO HEAVY!!! I mean it. If u want strength, go heavy, dont stay up too late, and get good rest. If ur looking to lose weight or trim down, do these exercises and get a minute rest between sets. Strenght workouts dont really need a minute rest. Just rest for like 3 or 5 minutes.

[pnoiSR20]

Yeah man, there is a SHITLOAD of stuff we need to tell u. Do wat MARS said, look through those magazines.

[pnoiSR20]

With supplements, it depends wat ur goal is. If u want to buff out, try taking a supplement called creatine. Now the brand of this stuff depends on ur goal. I use something called Cell-Tech from MuscleTech. I bought this stuff from GNC. Shit is expenisive though. Creatine is used to make more ATP in ur body. I also helps build and repair muscle tissue. Another thing that i use is whey protein. Whey protein also varies on ur needs. Im on Nitro-Tech also made from Muscletech. This stuff is also $$$. Still, im seeing results. The last thing is multivitamins. Im on Centrum Silver. U can use anything.

[MARS]

Originally Posted by pnoiSR20

With supplements, it depends wat ur goal is. If u want to buff out, try taking a supplement called creatine. Now the brand of this stuff depends on ur goal. I use something called Cell-Tech from MuscleTech. I bought this stuff from GNC. Shit is expenisive though. Creatine is used to make more ATP in ur body. I also helps build and repair muscle tissue. Another thing that i use is whey protein. Whey protein also varies on ur needs. Im on Nitro-Tech also made from Muscletech. This stuff is also $$$. Still, im seeing results. The last thing is multivitamins. Im on Centrum Silver. U can use anything.

I've heard Cell Tech is really good. I use EAS Creatine. Have you ever used that and if so how effective is it against Cell Tech?

[a_hol06]

Originally Posted by pnoiSR20

Im on Centrum Silver.

Isnt that designed for people over 50? Doesnt really matter though. Use whey protein for pre and post workout, but use slower digesting protein like casein before bed. I am using EAS Phosphagen HP now, and have used it before. It works pretty good, ive never tried cell-tech though, so i dont know which would work best. After that and my off cycle, i might try SAN V-12 Turbo. It has tri-creatine malate, and tri- and di- creatine are better than creatine monohydrate ive heard. Hope ive helped.

[pnoiSR20]

I dont really care about the supplements. For the creatine, no, i haven't tried EAS Creatine. I also heard that stuff is good.

[2of9]

i do sorta the same plans as pnoiSR20, but not that much workout a week

[pnoiSR20]

The only drawback about any creatine is that u need to drink a LOT of water. Cuz if u don't, u get cramps. Drink that shit.

[Porsche]

Just remember that Mags like FLEX and Muscle and Fitness are often geared towards advancded workout regimes and should only be followed with a good knowledge of weightlifting and yourself. Don't use those programs in those two, they even say that are designed for intermediate to advanced weightlifters.

Men's Health and a few other similar magazines have more novice programs and general techniques, IMO a better source.

Remember that you should work your big muscles first to keep from fatiguing the helpers or secondary groups too quickly.

Remember that chest and tri's are the two groups in any pressing movement so work them together and not the day before or after each other if you're doing them separately.

Remember that back and bi's are the two groups for any back exercise, so again with chest & tri's watch fatiguing the smaller (bi's) before the bigger (back).

The three key power exercise are Bench Press, Deadlift and Squat, if you aren't doign these, you're wasting your time. Any rendition of these is likely to help, but these are core exercises, always build off of rather than substitute for them.

Also remember healthy diet, 1-1.5 g of protein to lb of body weight, water, supplements and sleep, use them.

[a_hol06]

Dead Lifts? We do something where you hold the bar and keeping your back straight, bend your legs so you lower down to where the bare goes below your knees and then you stand straight up again. Is that what your talking about? Cause if youre talkin about touchin the ground with the weight each time, some people will start to lift it with thier back, and that is not good. Keep your back straight and its fine though. Id say that military or power presses should also be included as core lift. At my school, core lifts are bench press, squat, power clean, and power/military press.

[Porsche]

Hmmm, try paragraphs.

Military press is for the shoulders, it's a key one, but not a power exercise. Same with power cleans, there a power exercise, and key if you're into powerlifting. The 3 I listed are the top exercises for building well rounded strength.

Remember that the idea of the deadlift si to work the lower back and hamstrings, as well as a bit of glutes. It depends on the type of deadlift you do.

When lifting weight off the ground as in the deadlift, it is a focus to work the back, but in conjunction with the legs as to not strain the spinal erectors (the targeted group in deadlifts) Good technique can help you avoid straining the back in addition to the use of a weight belt.