Physical Fitness

Originally Posted by Papahl

I'm assuming you mean mine? It doesn't need elaborating, I used it when I first started out a year ago and it happened to work for me. It was just a more structured rountine than what I was doing at the time.

The reason it barely has any cardio is because I wanted to focus on weights and that only, lower and upper body. It was a nice plan to begin with and now I don't feel the need to use one though perhaps I should. :3

For a beginning weightlifter, 4 sets of 7 is incredibly ****ty. Like, it's just completely unnecessary to have that rep range. Also the actual exercises included pretty much suck. It basically does nothing for your shoulders and nothing for your core. And lat pull downs suck as an exercise in general, mostly because they're on a machine. Doing actual pull-ups or chin-ups is a lot better. And I'm just gonna throw out there that incline press is a useless lift unless you are one of the 8% of the population that has the correct muscular insertion points for it to actually target your upper chest noticeably.

From past experience, 5-10 pounds every session is very unrealistic and would do a lot of damage if not executed correctly i.e. lifting with your back if the weight is too heavy etc. Especially for someone who has never done weights before. I would of said every 3-4 weeks, up it when it becomes easy and then it's a judgement call.

It seems unrealistic because the routines you've seen in the past have probably been bodybuilding splits, or just really **** strength routines. 3x5 is amazing for strength gain on the main lifts. From my past experience with Starting Strength, it's an incredibly easy routine. For the first work-out ever, start with an empty bar. Add weight in 10 pound increments each session until you struggle and then you'll see your gains. It took me no time at all to get to a 1xbodyweight bench press, 1.5xbw squat, and 2xbw deadlift.

There are several diets that extend lifespan. They include vegetarianism and calorie restriction.

Originally Posted by DumpsterLove

For a beginning weightlifter, 4 sets of 7 is incredibly ****ty. Like, it's just completely unnecessary to have that rep range. Also the actual exercises included pretty much suck. It basically does nothing for your shoulders and nothing for your core. And lat pull downs suck as an exercise in general, mostly because they're on a machine. Doing actual pull-ups or chin-ups is a lot better. And I'm just gonna throw out there that incline press is a useless lift unless you are one of the 8% of the population that has the correct muscular insertion points for it to actually target your upper chest noticeably.

I'm thinking I should of had someone like you as a gym instructer. From what I remember the chap saying to me, they were adequate enough repetitions for X weight I could manage. Enough so to feel the burn and whatever. And at that time I couldn't lift more than 4kg in free weights, hence the weight machines.

So the incline press doesn't do **** for a woman then? Wow, that was a waste of time.

It seems unrealistic because the routines you've seen in the past have probably been bodybuilding splits, or just really **** strength routines. 3x5 is amazing for strength gain on the main lifts. From my past experience with Starting Strength, it's an incredibly easy routine. For the first work-out ever, start with an empty bar. Add weight in 10 pound increments each session until you struggle and then you'll see your gains. It took me no time at all to get to a 1xbodyweight bench press, 1.5xbw squat, and 2xbw deadlift.

Probably old school gym standard material. Hmm, so 10 pounds is around 4kg. . . Each session. Mmm. I dunno. Even on less reps.

I just started the process of working out. Haven't really gotten into working out regularly, but can somebody tell me if I'm doing it right? Here's what I did for my last workout:

5 minute warmup run
Bicep Curls 3 sets 10
1/2 Bicep Curls* 3 sets 10
Dumbbell Kickback 3 sets 10
Tricep Lifts 3 sets 10
Squats 3 sets 10
Lunges 3 sets 10
Abs (4 minutes of plank, crunches, flutter kicks, then crunches, no breaks)
5 Minute Cooldown run

*not exactly sure what the real name for this is, but I basically start the curls from the resting position and then stop halfway. After a set of 10 doing the first half curls I do the same thing again except start at the halfway point and bring the weights up to my shoulders.

So am I doing this the right way? I don't JUST do those exercises (last time I worked out I did back, chest and shoulders), but am I doing the right kind of program by just working a bunch of different muscles each time?

Originally Posted by Papahl

I'm thinking I should of had someone like you as a gym instructer. From what I remember the chap saying to me, they were adequate enough repetitions for X weight I could manage. Enough so to feel the burn and whatever. And at that time I couldn't lift more than 4kg in free weights, hence the weight machines.

Gym instructors or personal trainers usually just need 1 year of instruction and then are allowed to spout whatever **** they want. I've talked to 1 in my entire lifetime that I agreed with on most points. Some I've seen locally can't name muscles activated in certain exercises.

The people that know their **** are physiotherapists. That takes 4 years of study, and additional years if they specialize. A couple sports physiotherapists go to my gym and they're a joy to talk to.

So the incline press doesn't do **** for a woman then? Wow, that was a waste of time.

Basically, you're chest has two muscular heads. We'll just call them the upper head and lower head. In a regular bench press, we'll say they both work evenly (this isn't exactly true, as most people's lower head is usually stronger and so works more than the weaker upper head). In an incline bench the upper head isn't isolated, but it is targeted. So instead of the 50/50 split we imagined in the flat bench press, it's more like 60/40. The same is true of decline press, where the lower head is focused more. There really isn't enough of a reason to do all three of those presses.

Probably old school gym standard material. Hmm, so 10 pounds is around 4kg. . . Each session. Mmm. I dunno. Even on less reps.

Starting Strength (or any strength-gaining program, really) should also be done while eating above caloric maintenance, and eating about 1 gram of protein per pound of bodyweight. It makes gains a lot easier to see.

Originally Posted by Sailboat

I just started the process of working out. Haven't really gotten into working out regularly, but can somebody tell me if I'm doing it right? Here's what I did for my last workout:

5 minute warmup run
Bicep Curls 3 sets 10
1/2 Bicep Curls* 3 sets 10
Dumbbell Kickback 3 sets 10
Tricep Lifts 3 sets 10
Squats 3 sets 10
Lunges 3 sets 10
Abs (4 minutes of plank, crunches, flutter kicks, then crunches, no breaks)
5 Minute Cooldown run

*not exactly sure what the real name for this is, but I basically start the curls from the resting position and then stop halfway. After a set of 10 doing the first half curls I do the same thing again except start at the halfway point and bring the weights up to my shoulders.

So am I doing this the right way? I don't JUST do those exercises (last time I worked out I did back, chest and shoulders), but am I doing the right kind of program by just working a bunch of different muscles each time?

That's an intermediate weightlifting program (and not a very good one, sorry), and you're a beginner weightlifter. I'd recommend you do the one I just posted, Starting Strength.

Alright. Are those squats without weights? Because if it's not going to tear my tendons or something like that I think I'm going to put some weight on. My legs are probably the most in-shape part of my body since I bike everywhere.

And this might be a dumb question, but can I do deadlifts and power cleans with dumbbells? All I have at my home gym is dumbbells. Also, what was bad about my previous program that yours improves on? I want to know how to plan good workouts, so I'd like to know what was bad about the plan I was doing and what makes yours better. And if I'm not mistaken these exercises are meant to be done with plenty of weight, right?

Oh and thanks a lot for the information.

Originally Posted by Sailboat

Alright. Are those squats without weights? Because if it's not going to tear my tendons or something like that I think I'm going to put some weight on. My legs are probably the most in-shape part of my body since I bike everywhere.

Weight is supposed to be used, yes. It's unlikely you'll tear your tendons, because your muscles won't be able to adapt to that kind of weight at the speed it would take for your tendons to tear. (Basically, the only way to tear a tendon while still using good form is to use steroids as a beginner.) Yeah, worry about tendons once you hit 315lbs. squat.

And this might be a dumb question, but can I do deadlifts and power cleans with dumbbells? All I have at my home gym is dumbbells. Also, what was bad about my previous program that yours improves on? I want to know how to plan good workouts, so I'd like to know what was bad about the plan I was doing and what makes yours better. And if I'm not mistaken these exercises are meant to be done with plenty of weight, right?

Deadlifts can be done, but a barbell is preferred an incredible amount. Power cleans are a no. Plain and simple. A barbell is preferred for everything in Starting Strength, but dumbbells can be used to substitute. I'd suggest attaining a gym membership if you want to get the best level of fitness.

As for your routine, the first thing that jumps out is it must be a bad split. Split refers to what body parts you work each workout. As a beginner, you don't need a day for just legs and biceps. You won't be using the kind of weight that you can't recover quickly enough.

I'll explain more in a little bit, I needa go for a run.

Originally Posted by DumpsterLove

What, specifically, is your heart condition? It may prevent you from doing activities like running or swimming, but you could be able to lift weights still.

I don't know what condition exactly, but it has to do with my atrial flutter. I had 3 heart surgeries as a baby, and I only run on one ventricle. Point is, my heart isn't normal. Yes, it's hard for me to run. If you suggest I lift weights, how should I start that out?

Originally Posted by ShockT

I don't know what condition exactly, but it has to do with my atrial flutter. I had 3 heart surgeries as a baby, and I only run on one ventricle. Point is, my heart isn't normal. Yes, it's hard for me to run. If you suggest I lift weights, how should I start that out?

Before considering, talk to your doctor about it. I'd recommend the program I posted, so print that off and take it to him. Have him look at it at and see if that kind of physical exertion will be harmful to your health.

K SAILBOAT BACK TO YOUR ROUTINE:

In addition to being a less than savory split, it's a lot of isolation exercises. Squats and lunges are the only compound lifts there. To clarify, an isolation exercise basically only uses one muscle group (or one joint). Like in dumbbell kickback, you extend your arm at the elbow, engaging your triceps brachii and nothing else, aside from maybe stabilizer muscles to hold your arm up. A squat is a good example of a compound lift. The glutes, lower back, and quads are all engaged, and their is flexion and extension at the hips and knees (and movement of the ankle joint, but that's not very important). Because a compound exercise uses more muscles it is inherently better. You could do pec flys, frontal shoulder raises, and triceps extensions, or you could just go and bench press.

In advanced bodybuilding routines isolation exercises are more common because of the weight that they use and their splits. When you have a 400 lbs. bench press it becomes trying on those main muscle groups you bench with. Thus, it's more efficient for them to isolate those certain muscle groups.

I really want to lose weight. I've been laying off the candy and junk so far, and I'm planning on doing some pretty minor excercises (Eliptical, Push ups, sit ups, some weights). I want to, but I don't have any motivation. Any tips?

Originally Posted by DumpsterLove

Before considering, talk to your doctor about it. I'd recommend the program I posted, so print that off and take it to him. Have him look at it at and see if that kind of physical exertion will be harmful to your health.

K SAILBOAT BACK TO YOUR ROUTINE:

In addition to being a less than savory split, it's a lot of isolation exercises. Squats and lunges are the only compound lifts there. To clarify, an isolation exercise basically only uses one muscle group (or one joint). Like in dumbbell kickback, you extend your arm at the elbow, engaging your triceps brachii and nothing else, aside from maybe stabilizer muscles to hold your arm up. A squat is a good example of a compound lift. The glutes, lower back, and quads are all engaged, and their is flexion and extension at the hips and knees (and movement of the ankle joint, but that's not very important). Because a compound exercise uses more muscles it is inherently better. You could do pec flys, frontal shoulder raises, and triceps extensions, or you could just go and bench press.

In advanced bodybuilding routines isolation exercises are more common because of the weight that they use and their splits. When you have a 400 lbs. bench press it becomes trying on those main muscle groups you bench with. Thus, it's more efficient for them to isolate those certain muscle groups.

Gotcha. Just so I know what I'm doing, which muscle groups do deadlifts and Power Cleans work?

Originally Posted by Sailboat

Gotcha. Just so I know what I'm doing, which muscle groups do deadlifts and Power Cleans work?

Deadlifts work the erector spinae (lower back muscles), the gluteus maximus (the large ass muscle), the adductor magnus (inside of the leg, basically), hamstrings (back of the leg), and soleus (a flat, broad muscle of the calf).

Power Cleans work the entire posterior chain (calves, hamstrings, glutes, and lower back) and the upper back (namely the latissimus dorsi and rhomboid) and trapezius (traps).

Hey, hey beh.

rowing and football are different and require different training plans.

Originally Posted by Sage of Mirrors

I really want to lose weight. I've been laying off the candy and junk so far, and I'm planning on doing some pretty minor excercises (Eliptical, Push ups, sit ups, some weights). I want to, but I don't have any motivation. Any tips?

Just knowing that you will feel SO good! Know that you can start small, because that's better than nothing. Take a nice walk on a nice day, and you will feel so good you'll want to do it again. Hopefully.

Think of the work as nourishment, and health. Care for the body and soul!

Can you take Yoga? It's pretty intense, but it is very good, and is a good way to encourage good health.

Once you start, it will be way easier. Just gotta do it, man.

I AM ON TOSE ROIDS NIGGA!
I AMMM MON THAT ROIDS!

Snow_Storm are you like super fast and have super strength? If so, TELL US YOUR SECRET! I know roids is only half of the equation.

Originally Posted by Andy

Hey, hey beh.

rowing and football are different and require different training plans.

What is this directed at, specifically?

Originally Posted by GECK-101

Snow_Storm are you like super fast and have super strength? If so, TELL US YOUR SECRET! I know roids is only half of the equation.

aLL YOU NMEED ios UV BLUE, Bud Light, and St. James ***** WIne and Jesus's Blood Wine!

Just saying different goals require different training plans and that there isn't really any super-solid consensus for the various training programs across disciplines and common knowledge. Some things works for some people/teams/needs and others don't.