BodyBuilding - Exercises

Weights.

Thefallenlight — Sun, 29 Nov 2009 11:25:15 GMT

Alright, so I been using this 25 pound weight for awhile. But I been wanting to use a 50 pound weight.

Problem is, they're 80-200 dollars, at least ones I found.

However, I just got a free 100 pound bar bell. I can curl it like twice, nothing special because I'm weak and feeble =D.

I want to know, if this would be equivalent to me using say either 1 50 pound weight equal amount of reps per arm. or 2 50 pound weights. Or if it isn't as effective.

Tare it up!

shotgun — Sat, 07 Nov 2009 04:25:58 GMT

Anyone tryed the sledgehammer,or heavybag ,after weights ?? If so am I doing to much or not enough??:pity:

Yoga vs Gymnastics

aaron antone — Tue, 03 Nov 2009 01:17:28 GMT

(I apologize ahead of time if this is the wrong section for this thread)

So i was thinking of starting to double up my weight training with some sort of other physical activity since golf isn't particularly intensive. Two options that came to mind were Gymnastics and Yoga since I've always been slightly interested in both, but never considered taking them up this young.

However, i know very little about the two other than the general idea that yoga is stretching, and gymnastics is geared more towards the application of physical movement and flexibility. What i need to know is which of the two would be the best option if i plan on doing this long term and if any, which specific course should i take.

Significant lactic acid buildup with certain exercises?

Sandwich — Thu, 29 Oct 2009 22:56:39 GMT

Hey! I'm not doing any weight training at the moment, but I'm looking to start.

There's one thing that has me a little hesitant, and that is lactic acid.

Whenever I've done weight training the past, I've had issues with a few select exercises.

I can do multiple sets on the leg press, multiple sets of leg curls, multiple sets of certain arm exercises. But with about 50% of the arm exercises that I do, lactic acid begins effecting my muscles so quickly that after I finish the first set I literally cannot lift the weight anymore (even if I wait for quite a while).

I guess my question is, is that abnormal, or is it simply because I'm out of shape?

The very first time I started going to the gym (several years ago), I went regularly for about 2 months. I achieved significant weight loss, but to some degree the lactic acid issue remained a problem. Especially with shoulder exercises.

Thanks.

Which exercises put pressure on the spine?

princesslilly — Mon, 26 Oct 2009 21:43:14 GMT

I began weight lifting, i use a 10kg metal barbell for now and then i'm going to be adding more weights on it. I want to know which exercises/moves with the barbell put the most pressure on the spine. Hope someone can help, thanks! :)

Questions From a Thin Guy

decibleXL — Mon, 26 Oct 2009 16:21:22 GMT

Age: 29
Height: 5' 11"
Weight: 165 lbs
Body Type: Thin
Goals: Be healthy and look good naked

I have a sedentary job and I work A LOT. That's the nature of my career, so there isn't much I can do about that. I try to counter act it by jogging in my neighborhood for about 20 minutes three times a week. I run every Mon, Wed, and Fri morning. My goals with running are to keep my heart and lungs healthy, and to keep from getting a gut. My heart and lungs really need to be strengthened, they currently force me to stop running every five minutes or so. Oddly enough, this isn't a problem I have on a treadmill, only when I run outside. I canceled my gym membership for financial reasons, so it's outside or nothing.

I look fairly healthy, but I don't FEEL healthy or strong because I'm not a particularly athletic person. Never have been. I'm guess you could call me an adult computer nerd from the original Nintendo generation :)

While I do want to keep the gut away, I'm concerned that running will cause me to loose weight. My grandfather has the same build and he looks like a stick figure that swallowed a grape. So it's a balancing act of trying to keep healthy and keep the gut off without making myself even thinner.

I have a simple weight bench at home with some free weights. I hit those two or three times a day. I'm not trying to get ripped, I just want to tone up a little. I guess I'm going for the "swimmer" look, thought perhaps not as extreme.

Bearing in mind that I don't want to loose weight, should I eat before or after I run? Most of the info I've read says after, but most of that is aimed at folks trying to loose weight.

Also, any other tips you guys can pass along given my situation will be greatly appreciated. I'm trying to keep this all very low cost and relatively low maintenance. No gym memberships or expensive weight gain shakes. Just stuff I can do easily and inexpensively from home.

Thanks in advance!
-Dustin

great website

blasian — Thu, 01 Oct 2009 16:03:34 GMT

bodyrock.tv is my favorite website (for a female) for workout ideas. she's not wimpy!

Moving back up on those squats!!

Critical Mass — Thu, 01 Oct 2009 01:30:49 GMT

Ya know, I love the compression that you're under and the power you exert when doing squats. My bench press sucks. Ya heard?! My max is only 335lbs. But when it comes to working lats, working triceps, and working squats... I'm way ahead of my bench press.

I feel like I gain strength very slowly in my bench press. Probably because I gain weight slowly. I know that your bench press max is related to your bodyweight. But when it comes to squats, I feel like I can do more and more.

Over that last year, I have been very careful with my squats. I've developed (I think) a miniscus tear in my knee. Too many years squatting below parallel. Oh well. I've been taking it easy, doing squats third in my routine. Plenty of warm up. Oh yeah. Now, I'm back up to 405, working out with no spotter. It's been a while since I saw the bar bend like it did today. Today was also the first day back after vacation, so that was cool. I can honestly say that I see a 500 lb. squat in my future. For the first time in my life, I can see it.

It's taken me 10 years to get where I am today with my squats. I never could "feel" them. I'm tall, and they always felt weird until this last year. Now, I love them.

To those of you who dont squat.... You dont know what you are missing. It's the greatest feeling of conquering weight. I've noticed that anytime you put 315 or more on the bar, people watch. I dont know what it is about the squat that makes people notice. Maybe its the anticipation and thought of a man being threatened by crushing weight, then waxing victorious as he powers back up. I dont know. Listen, the day you are doing reps and sets with 315 lbs is the day you are no longer too concerned with your leg size.

Advice needed on Workout Routines

trae1170 — Wed, 02 Sep 2009 02:36:51 GMT

Hello everyone, I have a question regarding my workout routine. Just so everyone knows up front, I did search the forum but found a lot of different answers to the same similar question so I want to make this specific to me.

Please review the below workout routine that I have started this week. My goal is to bulk up as I am pretty skinny. From reading 100�s of other posts I know that my diet plays a huge part in my progress, so for argument sake lets say I am getting the required calorie and protein intake. I am working on this and hopefully soon I will be able to ingest what I need. Up until this last week I probably only would eat 1500-2000 calories and 50-75 grams of protein a day. Currently I am trying to doulble that, then I will go from there.

A couple of years ago I lifted for about 6-8 months but I never seemed to get much bigger just a little more defined. I am guessing it had to have been my diet (lack of calories and protein) and my routine.

Below are some specifics and statistics to help with your advice:
I am 6�0� tall and 155 lbs. , I am 38 years old. I would like to key on Chest/Triceps/Biceps but I am still trying to work the basics on legs, shoulders, back and abs. My long-term goal would be to gain 30 � 40 lbs.

Supplements that I have already purchased and plan on trying:
� Jack3d (pre-workout)
� Xtend by Scivation (Intra/Post)
� Gold Standard 100% Whey Protein �Optimum Nutrition (during the day)
� Muscle Milk Protein (B4 bed)
� ADAM multi-vitiman � NOW (morning)

I will be working out in my basement so the equipment that I am limited to is the following: Powertec Workbench Multi-System (full system � bench press, shoulder press, arm curl, tricep press, lat pulldown, calf raise, squat, seated row, ab crunch, leg extension)

<>

I also have a Dumbell set ( 2ea. � 10lbs. through 35lbs) , curl bar & ez curl bar with roughly an additional 100lbs. of weights. The last item that I have is a dip/pull-up/knee raise/pushup station.

Please critique the routine, tell me if there are exercises that I should not be doing or any I should add for bulking. Am I trying to do too many different exercises? I have chosen way too many exercises for my back/shoulder workout, which one should I keep?

Monday (Chest / Triceps / Abs)
Flat bench press (chest)
Wide spread push-up (chest)
Dips (triceps)
Close stance pushups (triceps)
Flat DB Press (chest)
Knee Raises (abs)
Hanging twisting knee raises (abs)

Tuesday (Biceps / Forearms)
Standing DB Curl (biceps)
Arm curls (Powertec) (biceps)
Hammer Curls (biceps)
Sitting DB Curls (biceps)
BB Wrist Curls (forearm flexor)
Reverse BB Wrist Curls (forearm extensor)

Wednesday (Legs / Abs)
Squats
DB Lunges
Calf Raises
Leg Lifts
Crunches
Reverse Crunches

Thursday (Back / Shoulders)
BB Deadlift
Bent-over BB Row
Chinups (palms out)
Wide grip pull-ups
Lat Pull-downs
Military Press
DB Shrugs
DB Military Press
Front DB Raises
Lateral DB Raises
Seated Bent-over Lateral DB Raises
DB Deadlift

Friday (Chest / Triceps / Biceps & Abs)
Dips
Incline Bench Press
Incline DB Flyes
Tricep Press
DB Concentration Curls
Knee Raises
Crunches

I would like to give a thanks in advance to all who reply, I know this question has been asked about 1000 times by other skinny people trying to bulk up. Sorry for such a long post.

Later,
:thumbup:

working legs

bowhunter20 — Wed, 02 Sep 2009 01:38:17 GMT

im trying to bulk and i kno training yor legs are very important for your growth..now my question is how much important is training your thighs as hard as u would your calves to produce enough testosterone for maximum growth. sinse iv been in the gym i havent been workn my thighs very hard.... i just do leg extension, and leg press.. 4 sets of 10.. should i add in lunges? i kno i need too squat but i have no one to spot me and i have a weak back and really dont want to screw my back up or pull somethn so i dont even mess with it but i kno i need too....myabe start out real light an look like a bitch doing sissy weight but i guess its better then nothn uh??

now my calves im guessn im workn them hard enough cuz there so stiff when i leave the gym and usually are sore a few days... and all iv been doing is calve machine a good 4 sets of 25 and then ill drop it down to just a 45 on each side and get a couple more sets for burn before im done. and also ill do toe raises with weights chained to my belt to add more weight and ill do 3-4 sets of 25 on there.. is ther anything else i need to be doing or is that enough? i dont know a whole lot of excersises for legs but im trying to learn as much as i can an thats why i joined this site to ask questions an learn.. iv been in the gym bout 9 months now so im not a total beginer and for the record i have gotton my leg press up to 700 pounds 4 times was my max couple months ago but i work out with 360 warm up and i go up from there to 540. im pretty porud of it cuz i kno when i first started i could barely get 2 45's on each side so iv came along way.

Favorite body part to train

oval61251 — Wed, 26 Aug 2009 19:20:02 GMT

If you could only train one body part what would it be? I am gonna have to say my back, I can never get enough when its back day.

Chinups -- bent knee vs. dangling legs

PhilinKY — Mon, 24 Aug 2009 18:41:38 GMT

I heard once that chin-ups are much better when you can hang on the bar and your feet are off the ground. (In other words, the bar is out of reach unless you jump for it.) Is there any truth to this? I'm 6'4" and was thinking about buying a door-mounted bar for my office, but of course, I'd have to keep my knees bent. Would I be better off just doing chin-ups from my garage rafters?

Why does my legs hurt during sit-ups

Killerdevi — Thu, 30 Jul 2009 23:57:46 GMT

My friends and I in my taekwondo class had a bet about me being able to do 1000 sit-ups. While I was doing them, my legs started hurting really bad like muscle burning pain at around 300 sit-ups and I was wondering what was happening. Was it because my friend was holding my legs wrong for the sit-ups or was it because I was going too low to the ground. By the way I have done 1000 sit-ups in a row many times before and my legs never get hurt.

The best way to track and measure your body!

cathy521 — Mon, 27 Jul 2009 01:51:28 GMT

1. Keep a Training Journal
What you write in your journal is up to you, but the idea is to document and record factors relevant to your bodybuilding, including non-tangibles like your thoughts and feelings. You might want to record the following:

Training routine you do each day
How you felt when you stuck to your diet or when you overate
Your mental attitude to you workout
The excuses you used to give yourself permission to sabotage your goal
The stories you noticed you said to yourself
When do you seem to be most energetic – morning or late afternoon?
Are you progressively lifting heavier weights?
What could be the reason why you didn’t work out 3x last week, or why you ate 4 cheat meals instead of just 1?
How did it feel when you tried running for 30 minutes instead of the usual 10?
Did you do something you’re really proud of this week?
If you do this long enough, you’ll notice patterns in your performances, or your way of thinking and doing that will give you an insight on how to keep changing for the better.

2. Measure Your Body Every Week
You may include your body measurements on your journal. I personally prefer to Keep an Excel Spreadsheet which I use to record my weekly results. I use a simple Tape measure (the type that tailors use) to measure my :

Left arm and Right arm
Chest
Waist
Hips
Left and Right Thigh
Left and Right Calf
You might want to measure these stats in centimeters (not inches) to make it easier to notice the slightest progress you make. You’ll find it motivating when you see your results, no matter how small.

Then of course weigh yourself, and then measure your body fat percentage. There are many tools you can use – there are body fat calipers, Body fat analyzers, or the body fat & body water scales. I myself use the AccuMeasure Personal Body Fat Tester, because it’s simple, inexpensive, accurate and easy to use.

We tend to think that most ATVs with 4WD and independent rear suspension fall into the wide-ranging sport utility class - the best combination of high-performance sport quads and the do-all, rugged work machines. Some manufacturers claim to offer a blend of the two genres, but those efforts can fall short, usually on the sporting end. Can-Am has put its best foot forward on this front with the Renegade line. After riding the Renegade 500 EFU and Renegade 800R EFI for two days in West Virginia’s prime ATV country, we can say that the BRP company definitely didn’t miss the performance boat! Engineers decided to make this bike a racing machine and they don’t pretend to offer a lot of utility work options. Rather, the Renegade models are dubbed as sport quads with a “blend of sport performance and 4x4 terrain ability.” This description is right on the money which means it’s perfectly suited to cross-country style racing, and we never felt the inclination to head out to the farm for some hard-nosed work or to test the 1300-pound towing capacity. Instead, the Renegade line is meant to play.

The bodywork definitely has sport-biased design, which we discovered at the first hint of West Virginia mud. Carrying aggressive lines but no racks, the rider protection is minimal and far less than Can-Am’s other 4WD machines, the Outlander and Outlander Max. That wasn’t really an issue, however, since we were too busy having fun shredding trails. After we finished our ride, we stopped off at the MotorcycleUSA.com Snowshoe GNCC to watch some of these impressive machines in action on the toughest race course of the series. All of our riders thought about what it would be like to compete, but imagining ourselves on the starting gate with anything other than the Renegade never crossed our minds.

We got the chance to hit some recently hammered race course from a local hare scramble, and riding across the stripped, slimy web of lateral roots often sends either end skating off track and towards some unpleasant trail feature – on our tight routes it was always a nearby tree. The Hatfield-McCoy trail system and Burning Rock Off-Road Park can both be described by their abundance of roots. Not only does the independent suspension front and rear help keep the machine in check, but the ability to switch to AWD on the fly meant that we rarely felt out of control, even at our amateur race pace. The Renegades really begin to shine in those high-intensity situations. Trail riding can make the suspension feel extra rigid, especially on the 800, but upping the pace brings the beasts to life. Fortunately, that’s exactly what the fuel-injected motors like to do.

Bruised knees

Mr. Love — Sat, 25 Jul 2009 02:24:29 GMT

Kind of new to the whole lifting thing and was wandering if its normal for your knees to bruise from doing squats and leg press?