Got any special tips/obvious tips that aren't that obvious?
Dedication.
Don't just go once a week and say "OKAY THATS IT, TIME TO GO DRINK PEPSI". Maybe I exaggerated on that, but you get the point. Push yourself and you'll see the results.
Depends on what you're doing. Are you trying to lift to lose weight, or trying to lift to gain muscle? Or both? Or just to be generally healthy and not necessarily either of those?
No matter which case there's one thing I can say for sure though. Like Silent said, really dedicate yourself to it. Once you have and you're working out lifting w.e at a consistent basis it's quite satisfying once you start seeing results, which is very encouraging, but you've got to try not to let other shit get in the way and end up not working out for a week. Especially if you're lifting weights. You can lose quite a bit of muscle in that amount of time surprisingly, though it's much easier to re-gain than it is to gain initially. I haven't been lifting weights or doing cardio outside of some sets of things here and there that I do every day, but not an actual workout. Like a set or two of bench flies/dumbbell presses, set or two of chinups/pullups with 8 - 12 reps, set or two of pushups from 10 - 30, at least 100 situps, sometimes with 20 - 40lbs weights, set or two of curls, etc. Sometimes I don't do that all at once though, sometimes I spread that throughout the day and I'll do it on top of an actual workout as well as long as I don't feel like I'm straining my muscles too much. And that's a fairly decent amount of shit to do, but the past week or so I've been doing much less than I normally would because of how completely tired I am from other stuff (not my workouts), and because I started getting migraines after doing cardio occasionally. Basically really fucking sucks, but I still haven't even completely stopped exercising and I've lost a noticeable (at least to me) amount of muscle from my biceps. So yea, if you start, really try not to stop even for a short time, keep working out at a consistent rate. And if you don't start, then fuck you start.
Also if you're trying to lose some weight as well really try not to focus too much on dieting. You can focus on healthy eating obviously, and well should actually, but if you're eating fewer calories than you should be to maintain your weight level then be extremely careful. If you're not eating enough working out is a lot harder and a lot more dangerous. Way more likely to pull a muscle or at least strain them too hard as you'll have a lot less energy and will probably be a bit more reckless. Plus it's simply not effective, you need fat and carbs to build muscle so more or less eliminating that is a bad idea for the weight loss and the muscle gain.
Yea, I've been doing it like 3 times a week and crap at home. I usually am sore as hell the next day lol. Thinking about getting a gym membership, but they are so pricey...Yea from what I heard some of the protein drinks really help some people. I haven't used any of that stuff though. Been considering getting a creatine supplement though, but it's pricey and I haven't looked enough into it yet and not totally sure if I want some aid like that. If you don't know what creatine is you might want to look into it yourself. Supposed to be some anabolic thing you take to allow muscle to store more of your energy I believe or something like that. And yea I know a lot of body building supplements don't work but it seems creatine might. It's not like you're supposed to just take it and sit on your ass though. It's only supposed to enhance the gains from your workout, nothing else. Wouldn't take my word for it though because I haven't used it and haven't really researched much on it but if it's something you may be interested in then I think it's worth looking into a bit.
Some pretty good tips.
I'm just mostly trying to gain muscle/meat and be healthier. I don't need to lose any weight at all(opposite really lol.)
I drink the protein drink crap after working out, for building.. whatever it does lol. Been eating a lot more meat too. I had how slow the process is though, just seeing some results would be nice. :p
Due to my high metabolism, I don't grow fat. :/
Just so you know, there's no such thing. You simply don't eat enough, you might think you do, but you don't =PI don't believe that whole calorie thing is really true. If you're eating more than you're burning then you're basically just growing bulks of fat, not muscle. Your muscles need a lot of protein to develop though, and fat, but it burns the fat. So saying "you should eat 1k calories more than you burn" isn't true. You'll just need a lot more calories depending on your lean muscle mass. And your metabolism significantly increases from working out naturally because it needs the protein, vitamins, carbs fat, all that shit to repair and maintain muscle. But yea, if you're actually eating 1000 more calories than you're burning, then you're just building up fat. Keep in mind that your body burns energy while recovering from workouts as well so it might seem like you're eating more calories than is being burned, but actually your body is probably just requiring more energy after workouts in order for it to recover. So yea, might not be that many more calories than you're burning but you will probably be eating a lot more calories than before. Unfortunately I'm not doing this yet though because I want to get more lean first so I'm usually eating less than 1000 calories a day and still trying to work out. Definitely makes it more challenging but I'll be able to eat more and workout more once I've lost a bit more.
At the beginning it's hard to eat 1,000 calories more than you burn, but when the weight you lift increases and the more you get used to eating so much, you'll be able to do it with no problems. I'm sure you'll gain weight if you do that.
I also have high metabolism and I used to weigh 48 KG at 1.75 meters, but after 2 months of exercising and eating properly I went up to 55KG and after another 2 months or so up to 57 KG. I didn't really get the chance to exercise lately so I'm down to 56 KG now. Before that I was exercising for about a year, I wasn't persistent and even when I was I wasn't eating enough so my weight barely increased.
I don't believe that whole calorie thing is really true. If you're eating more than you're burning then you're basically just growing bulks of fat, not muscle. Your muscles need a lot of protein to develop though, and fat, but it burns the fat. So saying "you should eat 1k calories more than you burn" isn't true. You'll just need a lot more calories depending on your lean muscle mass. And your metabolism significantly increases from working out naturally because it needs the protein, vitamins, carbs fat, all that shit to repair and maintain muscle. But yea, if you're actually eating 1000 more calories than you're burning, then you're just building up fat. Keep in mind that your body burns energy while recovering from workouts as well so it might seem like you're eating more calories than is being burned, but actually your body is probably just requiring more energy after workouts in order for it to recover. So yea, might not be that many more calories than you're burning but you will probably be eating a lot more calories than before. Unfortunately I'm not doing this yet though because I want to get more lean first so I'm usually eating less than 1000 calories a day and still trying to work out. Definitely makes it more challenging but I'll be able to eat more and workout more once I've lost a bit more.
But yea for Hideo I'm assuming you're eating like 1000 - 1500 calories a day unless your metabolism is really high. You're going to want to bump that up to at least 2000 probably 2500 especially on workout days. Once you're gaining a lot of muscle you'll notice how significantly your metabolism will grow however, cause you'll really NEED to eat more. It's definitely a noticeable change, or at least for me.
Due to my high metabolism, I don't grow fat. :/
Just so you know, there's no such thing. You simply don't eat enough, you might think you do, but you don't =P
At the beginning it's hard to eat 1,000 calories more than you burn, but when the weight you lift increases and the more you get used to eating so much, you'll be able to do it with no problems. I'm sure you'll gain weight if you do that.
I also have high metabolism and I used to weigh 48 KG at 1.75 meters, but after 2 months of exercising and eating properly I went up to 55KG and after another 2 months or so up to 57 KG. I didn't really get the chance to exercise lately so I'm down to 56 KG now. Before that I was exercising for about a year, I wasn't persistent and even when I was I wasn't eating enough so my weight barely increased.
I did work out for like 3 or 4 days. I felt guilty... but did yesterday. so I feels better. :3
Samez. Shit sucks lol. But just cause a person isn't fat doesn't mean they are healthy.
( However all I (use) to eat is complete junk food, pizza and other unhealthy shit and my doctors said I'm completely fine in health weirdly. )
Every since I actually starting being active I've been hungry as fuck 24/7 lol
Small update.
Have gained 7 pounds since the creation of this thread. :3
Feelz good.
Me too.The muscles come naturally.
...i dont work out.
Me too.
...i dont work out.
Small update.Congrats man. I've also lost about 10 pounds since then. In muscle and fat though... though more so the latter which I'm okay with. Haven't had a really good workout in the last like 3 weeks though due to some shit. Aside from maybe a day here or there. Really need to get back into the habit...
Have gained 7 pounds since the creation of this thread. :3
Feelz good.
Congrats man. I've also lost about 10 pounds since then. In muscle and fat though... though more so the latter which I'm okay with. Haven't had a really good workout in the last like 3 weeks though due to some shit. Aside from maybe a day here or there. Really need to get back into the habit...
Lift a file cabinet today...
I hate actually going to do it, but I like when I'm actually doing it. Feels good. Hurts the next day, but not enough hurt, need to hurt more!Nice. Would have to agree. It only hurt for me for like the very first workout in each muscle group though and wasn't ever really too bad aside from when I did a leg workout. The next day after that walking up and down stairs at the school and in my house was a total bitch... I bet if I start working out again now I'll probably be a bit sore again though.
wut? :o
Yea, I've been doing it like 3 times a week and crap at home.
Nice. Would have to agree. It only hurt for me for like the very first workout in each muscle group though and wasn't ever really too bad aside from when I did a leg workout. The next day after that walking up and down stairs at the school and in my house was a total bitch... I bet if I start working out again now I'll probably be a bit sore again though.
Most people follow a workout routine. For me, it's:
DAY 1:
Chest/Triceps
DAY 2:
Back/Biceps
DAY 3:
Shoulders/Legs (Throw in abs if you want)
DAY 4:
Rest
If I follow this routine everyday, (which I do) that means I workout 6 days a week.
If you're starting to workout, don't quit. ABSOLUTELY NOT. Beginners usually develop what veterans call "noob gains". That is, the period in which the individual starts working out and sees rapid muscle growth.
I started working out 4 months ago. I started at a 30 pound dumbbell chest press at each hand. Now I'm plateauing at 60 pounds per hand. Within 4 months, I doubled my lifts in almost all my muscles.
So yes, like the first responder said, DEDICATION. When I first started, working out felt like a chore. I would think "Oh fuck, it's time to go to the gym now :(" But now, I fucking LOVE working. I actually quit gaming because I love working out so much. I get pumped everytime I hit the gym. Eventually, if you stick to the gym and you see your gains, you will fucking LOVE working out.
I won't lie, I'm a fat fuck. I'm not really trying to lose fat, just trying to build muscle. But you have to have at least some mental control. I limit my carbohydrate and junk food intake as much as I can. Usually I limit carbs to lunch only, and consume mostly protein filled foods for breakfast and dinner. And even when I consume carbs, I try to ignore the "shit carbs" (white bread, rice, etc), and stick to "clean carbs" (whole wheat, brown rice, etc).
If you really want to pursue this, then a gym membership is definitely the place to start. You're not really going to get far with the few petty things you have at home.
ANOTHER TIP:
If you currently don't lift much, don't be discouraged when you go to the gym and you see HUMUNGOUS fucks in the gym bench pressing 150 pounds. I felt that when I started. I was discouraged and I didn't want to workout. But my friends encouraged me, and I gradually began to ignore the other huge people in the gym. They actually don't care about how much you lift as much as you think they do.
Here are some general noob rules of working out:
If you can do 12 reps with ease, you're not lifting heavy enough
Exhale on Effort. (For instance, if you're chest pressing, exhale when you push the weights, inhale when you bring them down.)
Don't worry if you don't feel the muscle being worked. Eventually you will.
FIND A WORKOUT BUDDY! Seriously. This is flipping important. Workout buddies encourage you, AND help you spot when you can't get the weight up. SO MANY PEOPLE lift waaaaaaayyyy too light because they don't have a spot there to help them.
TL;DR:
1. Build a routine
2. Dedication
3. Mental strength
4. DGAF about what other people think.
5. Get a workout buddy! *SUPER IMPORTANT*
That's me right now lol. I hate going to actually do it, but do have a better time when actually in the motion.
Isn't the most common workout Day 1 upper body, day 2 lower body, and than it just repeats itself?
Yea, I currently have access to some weight machines, but I want to get a gym membership.
Though GYM memberships are pricey as fuck so I hear.
1. Yeah, most people start off thinking working out is a chore. You really need some sort of motivation in order to get started. After you start seeing gains, working out will seems actually pretty fun. When I started I thought of it like a game. Every time a upgraded to a heavier weight, I would "level up".
Here are some SUPER MOTIVATIONAL videos for you:
How Bad Do You Want It? (Success) HD (http://www.youtube.com/watch?v=lsSC2vx7zFQ#ws)
MOTIVATION - PAIN IS TEMPORARY (http://www.youtube.com/watch?v=-L1stBkpWBc#ws)
2. Most people do specific muscles to concentrate on. Upper body consists of chest, triceps, abs, shoulders, back, and biceps. That is WAAAAAYYYYYYY too much to focus on in one day. Lower body only consists of legs. It's really unbalanced. That's why people split them up.
3. Yes. Sadly, gym memberships are fuckin' expensive. That's why you shouldn't get a membership unless you're ABSOLUTELY sure you want to start working out consistently. Otherwise, you'd be wasting your money.
2) Hm, well I don't know what works on what muscles lol. Don't even know the name for half of the stuff I am doing. lol
Time to bump this.Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.
Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10
Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)
Wednesday - Freeday
Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10
Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50
Saturday - Freeday
Sunday - Freeday
Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.
Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10
Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)
Wednesday - Freeday
Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10
Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50
Saturday - Freeday
Sunday - Freeday
Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
And I'm assuming you mix the sets up, not like 10 deadlifts 40 times in a row. If so that looks pretty good to me but unfortunately I don't have access to that kind of equipment atm so I haven't gotten to mess with some of those types of weight lifting in a while so can't say much more.
I don't quite understand why are you doing 4X10? What are you working on? Muscle mass/power/endurance?4x10s are mostly for muscle mass.
The 5X5 bench press looks misplaced, 5X5 is for power, not mass or endurance.It is not misplaced. I do 5x5s for muscle strength and I can already confirm that it's effective.
4X10 for deadlift is too much imo, deadlift works on nearly all of your muscles. I suggest you either do 2X6 with warm up sets before / 3X6.I suppose I could lower it to 3x8-10 but making it 3x6 with 63.5kg(the biggest weight I can put on barbell) probably won't be enough for me.
I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
Time to bump this.
twerk it
Isn't it good to do a good amount of it anyways?Yes, cardio is good, but if comes at the expanse of me getting skinny then I do not think that it's good trade.
Don't want to be all bulk on top and nothing on the bottom. :p
I suggest adding a routine run everyday before your workout. It's a great way to get loose and adds to your cardio workout, just run around .6 - 1 mile everyday.I have other activities which involve cardio therefore I don't think that on top of everything I should add that on everyday, but I definitely going to be running at least 1 time a week.
Yes, cardio is good, but if comes at the expanse of me getting skinny then I do not think that it's good trade.You wouldn't get skinny necessarily though unless you're built of fat and not muscle. It's not like you're going to lose muscle by doing cardio, if anything you'll gain minor amounts depending on what you're doing. You also just end up looking more ripped rather than chunky, as in with lean muscle and I can confirm that. Imo I'd rather look that way. But yea if you're getting cardio outside of your workouts it might not be necessary, but I hope you at least warm up with something briefly before starting a workout. Always helps.
Cardio isn't the only way to train legs, there are leg exercises that are in fact more efficient then cardio when it comes to muscles.
I have other activities which involve cardio therefore I don't think that on top of everything I should add that on everyday, but I definitely going to be running at least 1 time a week.
I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
Goal Reps Sets
Strength 1-6 3-4
Power 6-8 2-3
Endurance 15+ 2-3
Muscle size (hypertrophy) 6-12 4-5
4x10s are mostly for muscle mass.
It is not misplaced. I do 5x5s for muscle strength and I can already confirm that it's effective.
I suppose I could lower it to 3x8-10 but making it 3x6 with 63.5kg(the biggest weight I can put on barbell) probably won't be enough for me.
You wouldn't get skinny necessarily though unless you're built of fat and not muscle. It's not like you're going to lose muscle by doing cardio, if anything you'll gain minor amounts depending on what you're doing. You also just end up looking more ripped rather than chunky, as in with lean muscle and I can confirm that. Imo I'd rather look that way. But yea if you're getting cardio outside of your workouts it might not be necessary, but I hope you at least warm up with something briefly before starting a workout. Always helps.
Do pull-ups until you can do 10 without stopping. Then 15, then 20. Then until you can do a single pull-up with one arm.
Not for any real reason, it's just fucking cool.
Do pull-ups until you can do 10 without stopping. Then 15, then 20. Then until you can do a single pull-up with one arm.I cant lift a box of potatoes with all my strength, and you want me to do that?
Not for any real reason, it's just fucking cool.
I cant lift a box of potatoes with all my strength, and you want me to do that?
Though, to be fair, the boxes dont have bottoms.
>not being able to scratch your nose with your own biceps>Not doing so with your heels.
I just recently (circa February) started lifting. I go to my school's gym 3 times a week and do squats, bench, barbell rows, overhead press, deadlifts, dumbbell curls, and stationary bike (not all on the same day).
Do you guys have any advice? E.G. anything to add?
I'm not going to post maxes, because I'm quite frankly embarrassed by them.