Pretty much new to bodybuilding
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Pretty much new to bodybuilding - 3/25/2007 6:59:25 AM
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The_Ancient_Young
Posts: 24
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I just started in november with taking WHey protein, I also just recently started taking creatine.
Anyways... Right now, on a usual workout, I start off by taking 20 pound weights and doing 100 shrugs, then I take these little hand squeezy things and squeeze them 150 times, then quick rest, another 150, quick rest, then another 150 times. Then, I take the 20pound weights again and do (I forget what they are called) fore-arm curls or something. Then, I take the weights and do bicep curls, I lift my right arm then left arm then right arm then left, back and forth, eventually it all adding up to 200, I usually rest after doing 40, meaning I do it in like 5 intervals.
Then, I arch my back forward while (doing one arm at a time with one weight of course) I extend my arm making it parallel to the wall, weight in hand, and I pull up using my tricep, doing that 100 times with each arm, making it 200 in total.
THen, I do a total of 100 push=ups and 100 situps, though I intermix them, like I will do 20 pushups, then 20 situps, then 20 pushups, until I reach the count.
Now I am definately seeing results, but they are very slow... Does anyone have any reccomendations to add to my workout?
Things I have been thinking of:
-I workout every other day, should I lessen it a bit?
-Maybe I should start working out my legs? How though?
-Should I start jogging?
-I think I need to get some heavier weights and simply do a few less amount of curls/others?
Question: For power toneing: is it better to do 200 curls with a 20 pound weight or say 100 curls with a 30 pound weight? Usually working out takes FOREVER for me, so if I just get heavier weights and do less reps, is that better, worse, or the same?
WHoever actually reads all this, I salute you.
_____________________________
Age: 15
Height: 6'3"
Weight: 185 lbs.
Body fat percentage: 4.6
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RE: Pretty much new to bodybuilding - 3/25/2007 7:22:57 AM
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David1991
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well your training is really off, jw how old are you? you definitely should work out your legs and get heavier reps. doing reps in the 100's and 200's is not for muscle building at all. maybe when your first starting off u can get results like that but eventually its gonna stop. now i think u said your not doing 200 reps at one which is good but still overall i'd say thats too much. u should be doin about 6-9 sets for smaller muscle groups and 9-12 sets for larger muscle groups, each set should be about 8-12 reps if your looking for size. your workouts should not be longer than one hour and you should not workout the same muscles every other day
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-yes my pic is photoshopped as a joke so dont ask lol
(in reply to The_Ancient_Young)
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RE: Pretty much new to bodybuilding - 3/25/2007 7:42:06 PM
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The_Ancient_Young
Posts: 24
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alright well I'm glad you're helping me out.
I am 15 years old btw.
Now what exactly are reps/sets?
So I should be doing less of them with heavier weights? I like that answer.
Yeah I thought something was wrong with my training lol. Whoops. I Do get nice results though.
I want size over definition if that makes any sense. Right now I have AMAZING definition I love it but I am skinny as hell cuz my muscles are not very big, just well defined.
anways... yeah please get back to me on this
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/26/2007 3:01:03 AM
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David1991
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From: New Jersey
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ok well a rep is when u lift or pull the wieght 1 time. a set is a group of reps together. like if u lift a wieght 8 times doing bench press and then stop thats 1 set. its not like it has to be 8 though its just until u stop. and yes u should be doing less reps with more wieght. not too low though, if ur looking for size the recommended amount of reps in 8-12 if u want routines to try then go here http://www.discussbodybuilding.com/Routines_Routines_and_more_Routines_compiled_by_ice_mach/m_205828/tm.htm
(in reply to The_Ancient_Young)
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RE: Pretty much new to bodybuilding - 3/26/2007 4:53:09 PM
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The_Ancient_Young
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alright so I just bought some new 30 pound weights.
I researched about some bodybuilding terms and am now familiar with reps and sets.
So basically I am thinking this:
still 100 crunches, same with hand squeezes and such
this is where I need some in-put.
I used to do 5 sets of 40 reps with my old 20 pound weights and barely felt anything... now with these 30 pounds, should I just do maybe like 5 sets of 20 reps, 10 sets of 10 reps, or what?
now for triceps, I am just gonna back to holding one weight behind my back and pulling it upward, what are some reccomended sets and reps for that?
then I can easily just stick with the 100 pushups and situps thing I guess
I love you guys lol
_____________________________
Age: 15
Height: 6'3"
Weight: 185 lbs.
Body fat percentage: 4.6
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/26/2007 5:44:22 PM
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David1991
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From: New Jersey
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i still wouldnt reccomend doing the 100 rep sets. u might want to buy heavier reps if u can do 20 reps without too much difficulty. u should be going to failure at no more than 12-15 reps in most cases.
(in reply to The_Ancient_Young)
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RE: Pretty much new to bodybuilding - 3/26/2007 7:15:09 PM
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The_Ancient_Young
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You mean for the shrugs or the pushup parts? My last message had a spelling mistake actually I meant to say shrugs instead of crunches.
Sorry I am asking so many questions, I am really serious about this stuff, that's all.
what exactly does failure mean, when my muscles get extremely fatigued or something?
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/27/2007 6:09:08 PM
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connelly
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just an idea...join a club or get bench set, bar, weights etc. Doing things like shrugs or good mornings are VERY small parts in working out in alot of routines you do 30-50 different exercises. Three essential ones are bench [inclined and flat]. squating, and deadlifts. There are so many exercises you are missing just take a look at that link david provided above and try to stick to it. I would say drop everytthing and just do a listed routine, but if you still want to do these do 15 reps MAX looking for 8-12 and just add them as extra on days you train that muscle. Hope this makes since.
(in reply to The_Ancient_Young)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:21:40 PM
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rus_kid
Posts: 214
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From: Canada, Toronto
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6-9 sets, is that like total for small muscles or per muscle? i wasn't clear on that.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:36:13 PM
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David1991
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quote:
ORIGINAL: rus_kid
6-9 sets, is that like total for small muscles or per muscle? i wasn't clear on that.
yea 6-9 sets is whats normally done for smaller muscle groups (like biceps and triceps)
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:38:26 PM
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David1991
Posts: 7958
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From: New Jersey
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quote:
ORIGINAL: The_Ancient_Young
You mean for the shrugs or the pushup parts? My last message had a spelling mistake actually I meant to say shrugs instead of crunches.
Sorry I am asking so many questions, I am really serious about this stuff, that's all.
what exactly does failure mean, when my muscles get extremely fatigued or something?
yea i dont think u should do 100 rep sets for any exercise. and failure is doing as many reps as u can and not being able to do more no matter how hard u try (without help of course)
(in reply to The_Ancient_Young)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:41:03 PM
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rus_kid
Posts: 214
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From: Canada, Toronto
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Thats a lot, I usually do 3 for biceps and triceps, etc. Then the weight has to be much lighter, because I do 10 reps, 10 reps, 8-10 on last one and i'm dead afterwards.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:47:08 PM
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David1991
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im surprised to hear that, i do 3 sets for biceps and triceps now too but only cause thats what the routine im doing now said i should do because its mainly a strength routine that works on squat, bench, deadlift, military press, and barbell row. and i havent seen great size gains in my arms doing this, i had much better results when i was doing 3 sets and then 3 super sets so really thats like 9 sets cause the superset is obviously 2 dif. exercises
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:48:55 PM
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rus_kid
Posts: 214
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From: Canada, Toronto
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What are super-sets?
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/28/2007 12:57:47 PM
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David1991
Posts: 7958
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From: New Jersey
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doing one set of an exercise and then immediately doing another set of a different exercise (ex: 12 reps on dumbell fly followed immediately by dumbell chest press, thats an example of a pre-exhaustion super set)
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/28/2007 1:01:40 PM
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rus_kid
Posts: 214
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From: Canada, Toronto
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Well, I'm reading max-ot routine right now and something confuses me.
- Train only 1 or 2 muscle groups per workout/day.
- Do 4 to 6 reps per set.
- Do 6 to 9 total heavy sets per muscle group.
- Rest 2 to 3 minutes between sets. (STR)
- Each workout should last approximately 30 to 40 minutes.
- Train each muscle group once every 5 to 7 days. (ITR)
- Take a 1 week break from training every 8 to 10 weeks.
Yet, on the first workout routine its only 3 sets per muscle.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/28/2007 1:46:17 PM
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David1991
Posts: 7958
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From: New Jersey
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no its 5 for calves and 7 for legs (the maker of the program is couting legs as one group im assuming)
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/28/2007 4:25:08 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
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It takes me 1 hour some times 1:30 to finish one workout and thats doing 3 sets, here is my monday routine:
Arms (Biceps) (Set 1): Barbell Curl - 10 @ 60 lbs
Arms (Biceps) (Set 2): Barbell Curl - 10 @ 60 lbs
Arms (Biceps) (Set 3): Barbell Curl - 10 @ 60 lbs
Arms (Triceps) (Set 1): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 2): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 3): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 1): Reverse Grip Tricep Pushdown - 10 @ 45 lbs
Arms (Triceps) (Set 2): Reverse Grip Tricep Pushdown - 10 @ 45 lbs
Arms (Triceps) (Set 1): Triceps Pushdown - 12 @ 80 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - 12 @ 80 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - 12 @ 80 lbs
Arms (Forearms) (Set 1): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Forearms) (Set 2): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Forearms) (Set 3): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Biceps) (Set 1): Alternating Dumbbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Alternating Dumbbell Curl - 8 @ 25 lbs
Arms (Biceps) (Set 3): Alternating Dumbbell Curl - 11 @ 35 lbs
Arms (Biceps) (Set 4): Alternating Dumbbell Curl - 11 @ 35 lbs
Arms (Biceps) (Set 5): Alternating Dumbbell Curl - 8 @ 35 lbs
If I were to do 6-9 sets, I don't think I would be able to finish in 2 hours.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/28/2007 4:41:03 PM
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Trick2Stroke
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I usually try and group the secondary muscles used with the primary when I lift.
Example.
Chest and Shoulders.
Primary muscles used would be chest and delts, secondary would be tri's, but since tri's are being worked the whole time indirecetly you might only do 1-2 sets of low rep high weight at the end of your lift to finish them off.
Unless you have a split where your secondary muscles get enough rest aside form chest/shoulder for tri's and Bi's when doing lats/upper middle back day's to prevent possible overtraining of the secondaries if you're splitting them up... If that makes sense.
I may be looking at it wrong, who knows.
Just a rule of thumb. Don't try to lift more weight then you need to, but don't use to little you can do a rediculous amount of reps, you're doing nothing at that point aside from conditioning your muscles for endurence and doing more reps.
Use what weight you can keep good form with whatever movement you're doing untill failure in the suggested rep range (usually 4-12). Treat all muscles the same, the abdominals, calfs, fore arms, traps in your case ect aren't any diffrent then your other muscles and should but worked in the same mannor. (low rep, high weight, good form)
If you're serious about getting big you also need to really focus on your diet, you need to get that in order first and foremost.
< Message edited by Trick2Stroke -- 3/28/2007 4:42:38 PM >
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Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
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Dead Lift ~375
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6-17-07
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(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/28/2007 4:43:27 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
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All that information is good and I'm familiar with it, but what do you think about 6-9 sets?
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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