New person here. help me please.
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RE: Noob Question - 2/14/2006 3:30:08 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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To gain muscle, you need to work out differently- But more importantly, you need to pay attention to what you eat too- Five or six meals a day, with enough calories coming from the right sources, the right amounts of protein, carbs and fats. Your diet is actually the key to your success- If you're not throwing the right foods in the right amounts in your mouth, you can lift as smart as you want- It won't gain you anything. Post a little about your diet right now, and we'll start there.
Also, if you're at all serious about building any muscle- Even if it's just upper body- You're going to have to work out your lower body too. Lower body workouts might seem boring or useless to you, but without them you're risking injury, and missing out on a whole lot of upper body muscle too- that's right, stronger lower body translates into stronger upper body.
(in reply to ryang)
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RE: Noob Question - 2/14/2006 11:58:58 PM
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ryang
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Joined: 2/14/2006
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I generally just eat whatever we have TBH and I only drink water (about 2.5L per day) and fruit juice (e.g. pure orange, apple or grapefruit ect.) and im a very keen mountain biker (XC) so my lower body is already getting alot of exercise(forgot to say in my first post).
(in reply to cpl)
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RE: Noob Question - 2/15/2006 12:59:14 AM
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Sweet_Boy
Posts: 59
Joined: 12/26/2005
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I was similar at your age, what I really would say is get down the gym I wish I did. Your mentality in the gym is to workout to the maximum.
If not, remember you dont HAVE to use your weights for exercises try to better your push/press ups or find something to do chin ups on. Palms facing forward (biceps) and backward (back) really good!
(in reply to ryang)
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RE: Noob Question - 2/15/2006 6:23:30 AM
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ryang
Posts: 16
Joined: 2/14/2006
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Ive read somewhere that doing weight lifting every other day is too often, is this correct? if so can someone please suggest a new 5 day work out for me( sat&sunday are my MTB days )
(in reply to Sweet_Boy)
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RE: Noob Question - 2/15/2006 3:47:44 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Mountain biking, sad to say, is not a substitute for a leg workout. Sure, your legs might get a whooping from time spent on the bike, but it's not the same thing as training those muscles with weights. As I said earlier- If you want to build an upper body, you're going to need a real leg workout with weights, bike or no bike. Riding a mountain bike doesn't prepare your lower back for handling even decent amounts of weight, for example- Lower back strength is a necessity when it comes to handling decent amounts of weight in plenty of upper body exercises, such as bench presses and standing military presses just to name a couple.
Problem number two- If you want any sort of results, you're going to have to pay more attention to what you eat- the body can't build more muscle from nothing, and chances are you're not eating enough of the proper foods right now. Check out the nutrition forum for some great guidelines on the sort of stuff and amounts of stuff you'll have to eat to gain.
Ryang, every other day is not too often- Depending on how you do it. If you try to do full body workouts every other day, then yes- It's probably too much. Me, I workout five days a week, all in a row- but I work a different muscle group each day, so in that case, it's definitely not too often.
(in reply to ryang)
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RE: Noob Question - 2/16/2006 2:34:51 AM
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ryang
Posts: 16
Joined: 2/14/2006
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OK, thank you very much for all your help. ive been reading a few articles on different sites and im starting to understand how import it is to do a full body work out instead of what im currenlty doing. what sort of exercsies would you reccomend for exercising my legs & back?
also i had a go at one of these: http://www.athlomania.gr/products/images/8207_1.jpg
yesterday and i found it alot harder than regular crunches as i could only do 3 sets of 10 and i could actually feel it doing something compared to regular crunches. wolud you say its worth me investing in one of these?
(in reply to cpl)
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RE: Noob Question - 2/16/2006 3:11:14 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Excellent exercises for the legs are- squats, stiff leg deadlifts, calf raises, leg presses
For the back- Deadlifts, pullups, bent over rows, T-bar rows
there are plenty more, but those should do real nice. Squats and deadlifts are basically a must- Make sure you get the proper form down right before you use any serious amount of weight, though.
As far as the slanted bench goes- Yes, it's good for decline situps and crunches, but to tell the truth, I'd invest in an actual weight bench that has a decline feature. You can use it for those decline crunches, and a whole ton of other exercises. the slantboard- Pretty much just set up for abs.
(in reply to ryang)
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RE: Noob Question - 2/16/2006 11:00:08 PM
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ryang
Posts: 16
Joined: 2/14/2006
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ok, thanks for all your help cpl.
(in reply to cpl)
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RE: Noob Question - 2/22/2006 9:17:27 AM
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ryang
Posts: 16
Joined: 2/14/2006
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i have worked out a new weekly work out, what do you think and could you give me some help with leg and back exercies for friday
Monday
2 sets 50 sit ups
50 push ups
2 sets 15 triceps overhead
2 sets 15Triceps Kickbacks
2 sets 20 standing curls-light
4 sets 8-10 bicep curls- heavy
Max. Standing curls- light
Tuesday
2 sets 50 sit ups
50 push ups
1 set 20 standing curls-light
2 sets 8-10- heavy
4 sets 15 triceps overhead
4 sets 15Triceps Kickbacks
Wednesday
4 sets 50 sit ups
50 push ups
1 set 20 standing curls-light
2 sets 8-10- heavy
2 sets 15 triceps overhead
2 sets 15Triceps Kickbacks
Thursday
2 sets 50 sit ups
50 push ups
2 sets 15 triceps overhead
2 sets 15Triceps Kickbacks
2 sets 20 standing curls-light
4 sets 8-10 bicep curls- heavy
Max. Standing curls- light
Friday
2 sets 50 sit ups
50 push ups
1 set 20 standing curls-light
2 sets 8-10- heavy
2 sets 15 triceps overhead
2 sets 15Triceps Kickbacks
+ Leg and back exercise (help?)
(in reply to ryang)
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RE: Noob Question - 2/22/2006 9:36:02 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Ryang, you're all over the place here. Earlier you asked if working out every other day was too often- I mentioned that it's not, so long as you make sure to work different muscle groups. Each muscle group needs time to rest and recover from the workout, because that's when the new muscle is grown- Not while you're lifting weights, but when your body is recovering from lifting weights.
this workout you've outlined has you working chest, abs, biceps and triceps every day of the week- Way too much. You're overtraining, not giving your muscles enough rest time to rebuild. Like I said earlier, working every muscle every day is going to get you nowhere fast. It's much better to divide your workouts into muscle groups- For example, on Mondays, work your chest- Nothing else. Tuesdays, work your legs, Wednesdays work your shoulders, Thursdays work your back, and Fridays hit your arms.
this gives your entire body a great workout once a week, which is really all it needs- It also makes sure that each of your muscle groups has an entire week to heal and grow new muscle. besides that, it makes sure that each day, all your energy is focused on one muscle group each day, so that muscle gets a better workout. You can even switch things up so you can work each muscle twice a week, but I wouldn't go any higher than that.
Another problem with your workout is the exercises- I know you don't have a ton of equipment right now, but keep in mind that working some muscle groups with weights while hitting others with body weight exercises will only produce results for a little while. Once your body gets used to doing those puhsups, there's only so much you'll get out of them, for example. In order to further challenge your chest muscles, you're going to need a nice bench press setup, as I mentioned earlier.
Anyway, stop working everything every day, take a look around the exercises forum for more info on how to do different exercises for different muscle groups, and let us know what you come up with.
(in reply to ryang)
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RE: Noob Question - 2/22/2006 10:08:56 AM
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ryang
Posts: 16
Joined: 2/14/2006
Status: offline
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ok thank you very much again for all your help.
i have been given an ajustable york abdo board and would it be better do do a low number of reps on a high setting or a high number on a low setting? how far should i actually 'sit up' when using it and when i do use it my back aches a bit is this normal?
(in reply to cpl)
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