Question for you fitness nuts

[Da_Funk]

I recently decided to start working out again. And by working out I mean I want to get back in shape and build up some muscle. I don't plan on being dedicated enough to become really jacked tho. What I'm wondering is, can anyone recommend a good routine for this type of work out or provide me with some websites where I can read all about workouts, workout routines, nutrition, etc.

I googled this and I didn't find anything of interest. Mostly just the basics that anyone could tell you, maybe I just didn't spend enough time looking

 

[Shadows]

Start slow.

Do push ups. 10 reps, 5 sets. Between the reps, jump up and down to keep your heart rate going.

Once push ups are being done after a weak start using actual weights.

But I can't really tell you anything, I really don't know exactly what you are trying to work out?

 

[SiGh]

Everything you need to know all in one site.


Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom
Good site.

 

[Bobby Sands]

i guess you should be doing some of the following:

Bench press for your chest : maybe 4 sets of 8,7,6,5

Narrow grip bench press for the triceps: 4 sets of 8

Standing Barbell Rows. great for shoulders imo (lateral deltoids) i do 4 sets of 8

Lateral raises. another one for the shoulders. 4 sets of 8

Raises. again for the shoulders.

Shoulder press: for the front of your shoulders (anterior deltoids). maybe 3 sets of 8.

Bent over barbell rows: for your back. 4 sets of 8

Barbell Curls: great for building up your biceps. maybe 3 sets of 8

Concentration Curls: another good exercise for your biceps. 3 sets of 8

Barbell Shrugs for the muscles either side of your neck.

Squats and leg extensions for your legs

Bicycle Crunches are excellent for your stomach muscles. I do leg raises as well. Sit ups aren't worth a fuck imo.

Those are the exercises i normally do at the moment. I might do skull crushers (triceps) , dead lifts, pull ups and chin ups every now and again as well. I usually work out three nights a week and do between 5 and 7 exercises each night.

It is important that you lift with a weight that is a challenge for you but is not so heavy that you are killing yourself trying to lift it. It isnt a contest so who gives a fuck what weight the other guy can lift. Correct form is the most important thing. You need to make sure you are doing the exercises correctly. for example, while doing a bench press the bar should be lowered to touch your chest or little above it. I have seen guys lifting heavy weight on the bench press but are only lowering the barbell halfway. Lift with a weight that allows you to the exercise correctly.

Here is a good website that shows you how to do them:

ExRx (Exercise Prescription) on the Net


Diet is also important. You would need to eat about 1 and a half times your body weight (in lbs) of protein each day after working out. You could get a protein shake to help you do that.

Foods that contain alot of protein include:

Chicken
Tuna
Eggs
Milk
Nuts
Steak

 

[Bobby Sands]

lol i just re-read your post. im thinking that you just want to lose a bit of weight and get in shape.

I guess you could start doing some running for starters.

 

[Da_Funk]

Thanks guys.

lol i just re-read your post. im thinking that you just want to lose a bit of weight and get in shape.

I guess you could start doing some running for starters.

Nah, i'm 5'10" and weigh about 145 lbs, if anything I need to gain a bit of weight . Just I haven't done any physical activity for about 2 years now and I feel weak as fuck and its embarassing playing hockey or ball with people and I can barely breathe after a few shifts.

I found this routine on the web yesterday and was thinking of following it:

General Fitness - Workout | Workout Routine | Workout Plan

thoughts?

 

[Bobby Sands]

^^its ok but id recommend that you use free weights as opposed to machines. Some of the exercises i listed are very good and almost all of them are done with free weights.

if you want to gain mass the diet is very important as well. as i said you would need to be eating about 1.5 to 2 times your body weight in protein daily.

 

[Shadows]

I recommend using free weights too...

Also, the reason why I said to start with Push ups is b/c if you haven't worked out for a while, I don't want you to end up all sore and then quit right away.

Remember to work up to what you used to do, then, eventually you can surpass it.

 

[ArtsyGirl]

I find free weights harder than machines.. Can feel it more.

 

[Glockmatic]

Free weights force you to use stabilizing muscles so you work harder. Machines should be a last resort

 

[Flipmo]

Those machines are utter crap.

Free weights for the win.

Mother fucker.

 

[Da_Funk]

Also, the reason why I said to start with Push ups is b/c if you haven't worked out for a while, I don't want you to end up all sore and then quit right away.

lol

There was a fire at the university yesterday and that whole area of the campus got shut down so I ended up doing pushups, a bunch of cardio and sit ups in my basement and I'm still sore.

 

[Bobby Sands]

^^try and do bicycle crunches instead of sit ups. much better. believe me.

and Glockmatic is right. for example if you do standing barbell rows, the main or primary muscles you are working out are the lateral deltoids but your biceps also get a good workout in the process.

 

[Glockmatic]

Yes, and its another reason why you shouldn't do curls, you're wasting time working only the biceps when standing rows and pull ups work biceps AND other muscles at the same time.

If you want to build the most muscles in the shortest amount of time do squats, it works the largest muscles in the body and you can have huge gains if you're a beginner. But work your upper body too so you don't look like some weird wild animal with gigantic legs and a small body.

And be ready to not being able to stand or sit properly for the first few days, squats are pretty hardcore

 

[Bobby Sands]

^^lol.

yea but you dont get the same workout on the biceps as you would from barbell curls. I always feel as if my muscles have been ripped to bits after doing barbell curls.

 

[Da_Funk]

One more question:

I want to do cardio as well. Should I do that after I finish with weights, or give it a seperate day.

 

[arthurrrr]

give it a seperate day
also
research bruce lee
that foo was going so hard
get a paper and make a shedual
for example
monday u work with weights
tue. jump ropes run and bike
wend. weights again
thursday running
friday rest
sat sun - use weights to work ur legs

 

[Glockmatic]

Bruce Lee worked out for 4 hours a day, I don't think anyone here has a life that allows that many hours to do that.

You CAN do cardio on the same day as weight training, but always do it afterwards. You don't want to waste your energy running when you can use it on weight lifting.

 

[KJ13]

Free weights force you to use stabilizing muscles so you work harder. Machines should be a last resort

I wouldnt say machines should be used as a last resort. It all depends on what you're trying to accomplish. You can alternate squats and incline leg press.. where leg pressing allows you to use much more weight. Smith machines help beginners get their form down. In terms of calf training.. ther is no betr alternative than to use machines.

Get your shit str8 homie. Lol.

 

[Glockmatic]

I still think squats are better than any machine. There are videos on youtube of people leg pressing 400+ pounds, they probably can't squat more than 150. (Pat Robertson, an almost 80 year old man, has a video of him leg pressing 2000 pounds).