I'm a beginner to lifting (almost 2 months now), and workout 6 days a week (Sundays are my off day). I usually do 15-20 minutes of cardio at the end of every workout but I feel like I should be doing HIIT on the treadmill. What frequency should I be doing HIIT workouts? Do you think I'd be okay if I do them at the end of every workout like I've been doing, that is to say, 6 days a week?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Chinese Electric Batman
Banned
reilo said:
And nutrition.
I split up my whole body over 3 days, and repeat each body part twice a week.reilo said:
Here's what I'm doing currently, I still have to create alternate routines so I don't get used to these workouts.
Monday- Legs
Leg Press
Leg Extensions
Lying Leg Curls
Thigh Abductor
Thigh Adductor
Barbell Full Squat
Tuesday- Shoulders and Back
Machine Shoulder Press
Barbell Rear Delt Row
Dumbell Front Raise
Dumbell Rear Delt Row
T-bar Row
Cable Seated Row
Lat Pulldowns
Straight Arm Pushdowns
Wednesday- Chest and Arms
Machine Fly
Bent Arm Dumbbell Pullover
Bench Press Machine
Preacher Curl Machine
Alternate Hammer Curl
Barbell Wide Grip Standing Biceps Curl
Cable Triceps Pushdown
Dip Machine
Cable Rope Overhead Triceps Extension
All usually done with 12x 10x 8x sets. I know it's probably not the best routine, but I'm working on it. And if you guys have any suggestions I'm all ears.
More is not better. You are doing a high-rep/low-weight (? I'm assuming) routine that is essentially building endurance but not strength and engaging hypertrophy.Cudder said:
Read the OP. It has an amazing beginners routine outlined and it explains the difference between low-rep/high-weight strength training and high-rep/low-weight endurance training.
Just look at your leg workout for Monday:
You are working out your legs so many different times in isolation and on top of that doing a Barbell Squat that already engages your entire leg muscle groups -- and then some!
Ditto for your shoulders and back. A good pull-up/chin-up routine can handle most of those muscle groups and get you stronger.
Then, of course, there is the issue that you are doing free-weight workout for some things and machine workouts for others -- like doing the machine bench press. You should be doing a good barbell bench press with proper technique instead because it engages your stabilizers and other muscles that the machine does not.
Jason's Ultimatum
Member
Speaking of squats, yesterday I must've backed out the rack too fast or something and I strained my left groin. Hurt like fucking hell and I was limping, but I continued to squat like a champ.It feels a little better now.
parrotbeak
Member
I saved my bacon fat over the last week or so. I've just been making scrambled or fried eggs in that and it comes out really nice. Just a little sea salt and pepper and it's good.X-Frame said:
I'm using the hard boiled egg recipe that someone posted in IronGAF a while back (bring to hard boil, turn off, let sit for 12 minutes, soak in ice water for 1-2 minutes, then refrigerate). It works perfect most times but somehow I tend to get hard to peel eggs every once in a while. That is frustrating as fuck when you have a dozen eggs and it takes forever to peel.
Sometimes I put some greek yogurt in my scrambled eggs. Or creme fraiche if I've made some and managed not to let it go bad. Both make the scrambled eggs fluffier and more tasty.
Glad to hear it. One more advice: form first, heavy weights second.Cudder said:Cool. Thanks for the tips. Read through the OP just now. So basically I need way more compound lifts instead of all of the shitty isolation exercises im doing. I'll try out the routine in the OP for a bit!
Cudder said:Cool. Thanks for the tips. Read through the OP just now. So basically I need way more compound lifts instead of all of the shitty isolation exercises im doing
Precisely.
Everyone should do the MINIMUM EFFECTIVE DOSE when they train. That basically means the smallest dose to achieve a desired outcome. In this case, lifting weights.
The means, the lowest intensity and least amount of volume needed to get the training effect. For beginners, the smallest dose is small. Your program now is essentially cranking the pot of water up to 500 degrees when it only needs 200-something degrees to reach a boil -- all the rest is wasted energy.
It's also the most efficient way to achieve and maintain consistent success long-term. You don't want to burn yourself out too earlier, ESPECIALLY if you can get the lifting stimulus you want from 1/3rd the lifting, right?
Another piece of advice (let's see how long we can drag these suggestions out) is to find a program and stick with it for at least 12 weeks. Anything less won't do the program justice. So, if you want to try out the program as described in the OP, stick with it for twelve weeks and ask questions when they come up. It'll work better that way.
Lift heavy, eat clean and keep it simple.
Lift heavy, eat clean and keep it simple.
I'll add another bullet point. Don't forget to stretch on your off days/after you get your swole on.
As a novice, you're going to be moving weight in a way your joints aren't used to. Eventually, you will get sore and tight. You can work around this, but failing to properly keep your joints and muscles limber can lead to pain, injury, or, at worst, failure.
Failure is bad. Do not that. Trust me, your knee giving out with 315 on your back is a nasty, albeit hilarious for spectators, experience.
As a novice, you're going to be moving weight in a way your joints aren't used to. Eventually, you will get sore and tight. You can work around this, but failing to properly keep your joints and muscles limber can lead to pain, injury, or, at worst, failure.
Failure is bad. Do not that. Trust me, your knee giving out with 315 on your back is a nasty, albeit hilarious for spectators, experience.
Damn guys, thanks for the help! lol.
I don't know if reilo or anyone else remembered my previous posts, but I was working out with my dad for a while and he actually did have some compound lifts incorporated into my routine, but since he pulled his back, I've been going to the gym solo. I'll be honest, compound lifts kind of scare me a little bit, especially looking at youtube vids for Power Cleaners and other barbell lifts. I've never done any lifts more complicated than a bench or squat, so the movements will probably take some getting used to.
I guess starting light is the way to go, to get the form down. Don't want to get into bad habits. I'll start the routine on Monday and update you guys how it goes.
I don't know if reilo or anyone else remembered my previous posts, but I was working out with my dad for a while and he actually did have some compound lifts incorporated into my routine, but since he pulled his back, I've been going to the gym solo. I'll be honest, compound lifts kind of scare me a little bit, especially looking at youtube vids for Power Cleaners and other barbell lifts. I've never done any lifts more complicated than a bench or squat, so the movements will probably take some getting used to.
I guess starting light is the way to go, to get the form down. Don't want to get into bad habits. I'll start the routine on Monday and update you guys how it goes.
ipukespiders
Member
MjFrancis said:
And that's when Mr. Lee starts using an MjFrancis avatar.
cuevas. PhD.
Member
Anything works for 6 weeks ;pMjFrancis said:
Just finished Layne Norton's PHAT hypertrophy shoulder/back day. WOW, I got an awesome pump in my lats and my shoulders are on fire. I can tell that In 12 weeks I will notice a huge difference. However, I saw a video that suggested I stick to it for only 6 weeks. What do you guys recommend?
PumpkinPie
Banned
I'm a total noob when it comes to this stuff, I lifted weights for a while years ago but I did not know about the eating right part and didn't see any gains :/
Anyway, I have this gastrointestinal shit going on now so I only weigh 116lbs, milk is pretty much out of the question but I do get some drinky stuff free from my hospital and it doesn't compare too badly with milk:
From the OP
3 pints of the stuff I have to drink contains:
2640 calories
86g fat
355g carbohydrates
110.4g protein
Do you think this will be okay? I can substitute the fat and protein but are those high carbohydrates going to be a problem at all? My aim is just to gain weight and muscle, I don't really car about being lean at the moment, I just want to get up to a healthy weight at this point.
Thanks.
Anyway, I have this gastrointestinal shit going on now so I only weigh 116lbs, milk is pretty much out of the question but I do get some drinky stuff free from my hospital and it doesn't compare too badly with milk:
From the OP
3 pints of the stuff I have to drink contains:
2640 calories
86g fat
355g carbohydrates
110.4g protein
Do you think this will be okay? I can substitute the fat and protein but are those high carbohydrates going to be a problem at all? My aim is just to gain weight and muscle, I don't really car about being lean at the moment, I just want to get up to a healthy weight at this point.
Thanks.
Ok, so awhile back I asked about biceps and lack of progress and you guys rightly suggested I do Pull-Ups. I've been doing them, however after doing a few I get an awful tearing/painful feeling in my abs, right under my rib cage.
I've looked around the internet and it's probably my ab muscles are short and stiff and keep getting stretched out when I do them.
So I've been doing pull ups every time I hit the gym to see if it'll subside and my abs will strengthen and lengthen, only it's not getting any better. This is about week 3 of it still hurting like a bitch. I hit about 8 reps and my abs feel like someones stabbed under my ribs. I could easily go way higher with my arms, however the pain in my abs is a little to intense and possibly damaging for me to continue.
So does anyone have any good suggestions, it's pissing me off to no end.
I've looked around the internet and it's probably my ab muscles are short and stiff and keep getting stretched out when I do them.
So I've been doing pull ups every time I hit the gym to see if it'll subside and my abs will strengthen and lengthen, only it's not getting any better. This is about week 3 of it still hurting like a bitch. I hit about 8 reps and my abs feel like someones stabbed under my ribs. I could easily go way higher with my arms, however the pain in my abs is a little to intense and possibly damaging for me to continue.
So does anyone have any good suggestions, it's pissing me off to no end.
PumpkinPie
Banned
Yami said:
Carbs are the things that make you fat?
Hello. I was looking for some advice on the beginners workout in the OP. I've been following it for about 2 weeks now however, I do more reps per set than is stated in the OP. Is That alright or should I cut back to what's recommended? Also, what are some good arm workouts? I have access to dumbbells and a barbell. Thanks for any advice, it's very appreciated.
cuevas. PhD.
Member
Up the weight if you feel comfortable with your form. That rou5ine has enough arm work for now.Krispy said:
D
Deleted member 12837
Unconfirmed Member
What do you guys eat for a pre-workout snack, and how much time do you leave between eating and lifting?
Lately I've been eating an earlier lunch (around 12:00-12:30) and I can't get to the gym until 6:00, so I'm usually starting to get hungry and run out of energy, and it's affecting my lifts a bit.
Lately I've been eating an earlier lunch (around 12:00-12:30) and I can't get to the gym until 6:00, so I'm usually starting to get hungry and run out of energy, and it's affecting my lifts a bit.
Chinese Electric Batman
Banned
abuC said:
Are people in here against steroids?
Don't read this thread much.
404Ender said:
I've found that it doesn't matter so much what I eat (except for a few exceptions) as it matters when I eat. I usually get to the gym about 5:45PM or so and I like to eat a snack or something at around 3:30PM, so about 2 hours before the gym. I also bring a drink with me to the gym to sip on during my workout, either one of the pricier pre-workout drinks that the supplement manufacturers provide, or just a powdered-gatorade drink.
The meal/snack at 3:30PM is never very big, just 300-400 calories probably, and it's never very heavy, like pizza or something crazy like that.
MikeE21286
Member
Yami said:
Agreed.
If you intend to stay at that caloric intake you should transfer some of those carbs into more protein.
Luscious LeftFoot
Member
Chinese Electric Batman said:
It comes up every so often. I'm not an advocate, but don't care if people bring it up.
I don't think it's something a novice/beginner should be even thinking about personally.
Krispy said:
If you're a beginner, it's best to just stick with the program as described, at least for the first few months. If you're really gung-ho about it though, I'd only do max reps on the last set of the exercise.
For arms, dips & chins/pull-up are the only addition I'd make to a beginner program.
electroshockwave
Member
PumpkinPie said:
How tall are you?
SpaceBridge
Member
Hey FitGAF:
Any reference site you guys could recommend that helps you put together a work out routine with suggestions plus diet based on the muscle you'd like to target?
Any reference site you guys could recommend that helps you put together a work out routine with suggestions plus diet based on the muscle you'd like to target?
PumpkinPie
Banned
electroshockwave said:
5'9" or 5'10", I forget which.
ipukespiders
Member
.Jeremy Hotz said:
The Technomancer
card-carrying scientician
Christ, I've let my body atrophy since high-school. I mean, sure, I was never a stud but I could hold my own in gym class. But over the past two years I've done hardly any upper body work and when I just tried some push-ups my shoulders were burning after fifteen. I need to do something about this.
I eat pretty healthily, and I bike a fair amount, usually 10+ miles on weekends for fun. But my upper body is a disgrace. I'm looking at some of the routines in the OP.
I eat pretty healthily, and I bike a fair amount, usually 10+ miles on weekends for fun. But my upper body is a disgrace. I'm looking at some of the routines in the OP.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
http://www.t-nation.com/free_online_article/most_recent/deadlifting_for_strongman
Good as article on deadlifts, not just for strongmen. Will look to incorporate some of the warm ups and ancillary workouts into my routine.
Good as article on deadlifts, not just for strongmen. Will look to incorporate some of the warm ups and ancillary workouts into my routine.
PumpkinPie
Banned
When you set out your meal for the day with your daily protein allowance, do you have to take into account the protein in the milk too?
It says in the OP that a gallon of milk contains 130g of protein, but if you set out your daily meal right then you should be able to source the necessary protein from just that without the milk? If you did drink all that milk and then got another 150g of protein from your daily meals, are there any dangers from doing that? 280g a day sounds a lot...
It says in the OP that a gallon of milk contains 130g of protein, but if you set out your daily meal right then you should be able to source the necessary protein from just that without the milk? If you did drink all that milk and then got another 150g of protein from your daily meals, are there any dangers from doing that? 280g a day sounds a lot...
Mecha_Infantry
Banned
ItAintEasyBeinCheesy said:
lol @ the second video when the guy slaps him in the face, good articles though.
But being 26 I thought I was in my prime, but I've got too many injuries to train THAT hard again.
I've done my back in recently, so I can't deadliest as heavy as I used to, persistent tennis elbow means I can't bench as hard, and my broken wrist is still giving me issues. My left knee still isn't that strong and now with ankle ligament damage (from football/soccer) I feel just to train for fitness
But last week I squatted 440lbs for 6r x 3s, but on the last rep of last set, by back went "cliiiiick-craaaack" and I couldn't move for the next few days. I'm always about technique, i train safely but I'm getting tired of the little niggles. They put you back WEEKS without fail. I haven't been to the gym this week because my back has been so stiff, and my physic ends up telling me to do exercises my mother does...so it's almost like going back to stage one
I will probably carrying getting my lifts stronger, my squats are where I want them to be, maybe an extra 20lbs, my deadlifts are at 500lbs, and bench at 275, and these are full sets (3) and full reps (6-8) so I need to work on a few areas, get some more strength and size then just worry about maintaining and improving other lifts
I guess we all forget the human body isn't meant to be shifting this amount of weight regularly, so niggles and pains are expect and you have to listen to your body. People say train through the pain and I have done before on so many other occasions. But it's now time for me to look after my body; already have one plastic joint and I don't want anymore!
Ketchup Boy
Junior Member
Son of Zeus. Brother of Hercules. Father of Aesthetics. RIP Zyzz.
He was my inspiration to get back into lifting, again. I have been working out consistently since January. My hero is gone. RIP, once more.
http://forum.bodybuilding.com/showthread.php?t=137159803
He was my inspiration to get back into lifting, again. I have been working out consistently since January. My hero is gone. RIP, once more.
http://forum.bodybuilding.com/showthread.php?t=137159803
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Wow that's pretty creepy.
Hey, so I'm a beginner. Currently doing:
Chest:
Dumbbell Press (40lbs 8 reps 3 sets)
Inclined Dumbbell Press (25lbs 8 reps 3 sets)
Bench Press (110lbs 5 reps 5 sets)
Arms:
Curls (25lbs 8 reps 3 sets)
Tricep Extension (15lbs 8 reps 3 sets)
Back:
Bentover Rows (20lbs 8 reps 3 sets) - I have really bad form and need to work on this badly
Deadlift (125 5 reps 3 sets)
general gist of the week plus shoulders that im too lazy to type up right now. how is this plan? my chest is going well but i really feel my triceps are holding me back on taking to the next level. ive been at my plateau for awhile but my triceps have been getting stronger.
thoughts? any tips on getting good form for bentover rows/deadlift as well as a good shoulder routine for a beginner?
Chest:
Dumbbell Press (40lbs 8 reps 3 sets)
Inclined Dumbbell Press (25lbs 8 reps 3 sets)
Bench Press (110lbs 5 reps 5 sets)
Arms:
Curls (25lbs 8 reps 3 sets)
Tricep Extension (15lbs 8 reps 3 sets)
Back:
Bentover Rows (20lbs 8 reps 3 sets) - I have really bad form and need to work on this badly
Deadlift (125 5 reps 3 sets)
general gist of the week plus shoulders that im too lazy to type up right now. how is this plan? my chest is going well but i really feel my triceps are holding me back on taking to the next level. ive been at my plateau for awhile but my triceps have been getting stronger.
thoughts? any tips on getting good form for bentover rows/deadlift as well as a good shoulder routine for a beginner?
Luscious LeftFoot
Member
Um... Legs?
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