I can't find the thread that went a while ago, but can any of you real experienced guys show me a couple of the gym workouts you're doing. I'm going for size, and I wanna spend about an hour a day, 3-4 days a week. I'm starting to get back into it and I can't remember anything haha. I got off the train like 2 years ago.
Go to Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. If you are going for strength and size you want to lift the heaviest weight you can for 6 reps per set, by the 6th rep you should be at the failure point. You also want to stretch between exercises to prevent injury.
I would start off with light weights first for starters. you would want to make sure you get your technique down first before goin with the heavy weights. make sure you indeed are targeting the muscles you are actually working on. for example there shouldn't be any reason why your legs would be sore if you are working your biceps hahah dumb example but sometimes when ppl work out and say my .... is sore and you ask what did you work out on? it turns out it wasn't what they were going for haha so just be careful
If you really want help, join a gym and invest in a personal trainer for about three one hour work outs, that way you can have them helps focus on a routine for you, give examples for different body groups and have someone with an education on training help you, rather than books and the internet..it will be money well invested.
Yep, joining and going to a Gym is the best route. Especially good if you have a personal trainer or a workout partner to go with. Start light and work on perfecting techniqe and form. You'll definitely feel your target muscles work with good form rather than throwing up heavy weights.
One thing I always hate seeing is the guy throwing around way more weight than he should be doing. Who cares if you can curl 65 lbs, if you can't do a full range motion, its damn near pointless...As Mel said, work on technique and work your way up the weights. You can hurt yourself really easily jumping into heavy weights.
Reflect, i see you're from NJ. I'm a personal trainer and wouldn't mind helping you out. Shoot me a PM if you're interested.
I'd suggest you read the book "Beyond Brawn". It's sensible, old school, simple explanation of what you need to know to get started. Other suggestions... -learn about nutrition and eat for your goals -don't think you will be a mesomorph if you are an ectomorph - don't do what you see the huge guy in the gym doing. He started off where you are at and doing his lifts will not transform you into him. Learn what is right for you at this time and do it -focus on doing compound lifts, others are icing on the cake and potential time wasters - do everything correctly, using proper form, not at the maximum weight - start off light and strenghten the ligaments and smaller muscles that can support the heavier lifts - lift for your health, not to be huge in 6 months (it won't happen) - be consistent. Missing days accumulate and kill your goals. - think of working out as a lifetime project, not something to do until you are big (think Jack Lalane) - enjoy working out, it's not a burden.
Before you do anything get your diet in order! Thats like no properly claying or prepping before polishing if all you do is train. For summer to keep your size and cut down a bit go with a high protein, high fat and low carb diet. Focus on whole foods (chicken, fish, meat etc) skip all processed crap and refined sugars. Water should be the only liquid you drink other than maybe whole milk. For lean mass building focus on 4 main compound lifts, squat, bench press, deadlift and military (standing shoulder) press. These 4 lifts will increase size and strength more than any others. All other excerises should simply be an acessory to the 4 compound lifts. So if squat is your primary lower body excersize you want to supplement it with leg extensions, lunges and lower back excersies. Doing heavy squat followed by heavy leg press is dumb, as essentially the work similar muscles and are similar movemnets (yet squat is far more effective)
