Routine..

[AadosX]

Guess I'll go ahead and throw up my routine here to see what you guys think. Typically I go 3 days a week.. chest/back, shoulders/legs, then arms. I try to eat as much as possible but my hectic schedule between work/school and being kind of broke hurts that a lot. So I try to drink at least one Serious Mass shake a day, but honestly I probably average 4 a week (epic fail). These weights are what I started with / currently lift after about 3 months. If it's dumbbells then the weight is for each dumbbell...

Bench Press (dumbbells) 25/40
Incline Press (dumbbells) 20/30
Upward Fly (machine) 10/20
Downward Fly (machine) 20/35

Lateral Pull (machine) 70/85
Dumbbell Row (dumbbells) 25/45
Reverse Fly (machine) 70/95

Military Press (dumbbells) 20/30
Front Deltoid Extension (dumbbells) 12/15-20
Smiles (smith machine) 25/40
Shrugs (smith machine) 80/105

Leg Press (machine) 130/175
Calves (On Leg Press Machine) 130/180

Curls (dumbbells) 15-20/20-25
Hammer Curls (dumbbells) 15/20
Reverse Curls (machine) 45/55
Tricep Extension (dumbbells) 20/30
Tricep Pulldown (machine) 30/40
Dips (dip assist machine) 85/50
Burnouts (dumbbells) ...

Hrmm.. yeah.. I should be moving up faster. I always think I'm not pushing myself hard enough but it's hard w/out a spot. And yeah now that I look at this, I feel like I should be farther ahead!?

Any suggestions? I want to start doing abs.. what's a good way? I know of sit-ups, leg lifts, and some medicine ball twist (never tried it).

[TheWill]

I would split your arms up. Do something like
Bis/Back
Tris/Chest

or something like Tris/Back
Bis/Chest

That way you arent burning out your arms and it will leave more room for growth.

Just something to think on. I did my arms all at once nad never really saw any growth.

Also you may want to look into what muscle compliment what muscles so like for Chest your shoulders and your tris are being used just when you do bench press and those areas will help when you are starting to stall in your press.

For biceps and using pulling you are using your back in certain spots and your shoulders and a bit of your tris.

That make sense?

[Veedubtrek]

Abs/core:
bicycle kicks (forward and reverse)
hip raises
scissor kicks - one leg 1 inch off the ground, the other leg straight up, alternate every couple seconds without letting either leg touch the ground
mason twist
straight leg/hip raise - legs straight up, hands on the floor, lift your hips straight up

[phillyd]

I would split your arms up. Do something like
Bis/Back
Tris/Chest

or something like Tris/Back
Bis/Chest

That way you arent burning out your arms and it will leave more room for growth.

Just something to think on. I did my arms all at once nad never really saw any growth.

Also you may want to look into what muscle compliment what muscles so like for Chest your shoulders and your tris are being used just when you do bench press and those areas will help when you are starting to stall in your press.

For biceps and using pulling you are using your back in certain spots and your shoulders and a bit of your tris.

That make sense?

+1...
also consider: compound exercises...like dead lifts, clean & press, squats, etc...are all very good. Engaging more muscles simultaneously is good. Don't do too much weight, injuries suck. Protein, chicken, healthy foods in general are your friend. Drink lots of water. Get good sleep at night, this is when your guns grow. Don't forget to stretch.

[AadosX]

Also you may want to look into what muscle compliment what muscles so like for Chest your shoulders and your tris are being used just when you do bench press and those areas will help when you are starting to stall in your press.

For biceps and using pulling you are using your back in certain spots and your shoulders and a bit of your tris.

That make sense?

Thanks for the tips. I will start breaking up arms. I see what you are saying about how in some exercises, I use more than just the target muscles. But what is your point? What are you saying I should do?

Abs/core:
bicycle kicks (forward and reverse)
hip raises
scissor kicks - one leg 1 inch off the ground, the other leg straight up, alternate every couple seconds without letting either leg touch the ground
mason twist
straight leg/hip raise - legs straight up, hands on the floor, lift your hips straight up

Thanks!

+1...
also consider: compound exercises...like dead lifts, clean & press, squats, etc...are all very good. Engaging more muscles simultaneously is good. Don't do too much weight, injuries suck. Protein, chicken, healthy foods in general are your friend. Drink lots of water. Get good sleep at night, this is when your guns grow. Don't forget to stretch.

Thanks man. Yeah I have considered squats but don't really know how to do them. I'm sure it's not complicated but I don't want to jack my back up.

So you guys think stretching is good? I used to do it before I started working out but now I don't really bother. I always stretched before I did stuff like running, but didn't notice a difference in the gym w/weights.

[Veedubtrek]

So you guys think stretching is good? I used to do it before I started working out but now I don't really bother. I always stretched before I did stuff like running, but didn't notice a difference in the gym w/weights.
+100000000 for stretching & yoga for their benefits when it comes to lifting

[TylerW]

Abs/core:
bicycle kicks (forward and reverse)
hip raises
scissor kicks - one leg 1 inch off the ground, the other leg straight up, alternate every couple seconds without letting either leg touch the ground
mason twist
straight leg/hip raise - legs straight up, hands on the floor, lift your hips straight up

Grats, you just quoted about half of P90X Ab Ripper X workout. :D

[Veedubtrek]

Grats, you just quoted about half of P90X Ab Ripper X workout. :D
I was going for the whole thing, but couldn't remember the other half... and didn't feel like googling it :D

EDIT ~ In retrospect I was originally just going to say download p90x

[ChukiDori]

Any suggestions? I want to start doing abs.. what's a good way? I know of sit-ups, leg lifts, and some medicine ball twist (never tried it).

Hanging leg raises. Add weight if you need. No stress on back and neck, no unneccesary BS..just burn...

[TheWill]

Thanks man. Yeah I have considered squats but don't really know how to do them. I'm sure it's not complicated but I don't want to jack my back up.

So you guys think stretching is good? I used to do it before I started working out but now I don't really bother. I always stretched before I did stuff like running, but didn't notice a difference in the gym w/weights.

For squats the best way to get started is to get one of those exercise balls and put it behind you and rest it against the wall. Then just go up and down like you are trying to sit in a chair. There are several forms and ways to really hit the legs but for most people its just feet shoulder width apart, head looking towards the ceiling and just up and down. When you add weight you are going to want to flex your back on the up motion to get the weight up.. thats where all the bad happens. Here is a great link for exercises you dont know but want to learn, just check out the vids for them and see how that feels. http://www.bodybuilding.com/exercises/

Stretching is great, some people say that before heavy max out days not to do it because then you will be able to lift more because your muscles will be "tighter" or something or nother.

[Mowgli87]

For squats the best way to get started is to get one of those exercise balls and put it behind you and rest it against the wall. Then just go up and down like you are trying to sit in a chair. There are several forms and ways to really hit the legs but for most people its just feet shoulder width apart, head looking towards the ceiling and just up and down. When you add weight you are going to want to flex your back on the up motion to get the weight up.. thats where all the bad happens. Here is a great link for exercises you dont know but want to learn, just check out the vids for them and see how that feels. http://www.bodybuilding.com/exercises/

Stretching is great, some people say that before heavy max out days not to do it because then you will be able to lift more because your muscles will be "tighter" or something or nother.

My HS football coaches always encouraged a slightly different approach to squats. I'd like to know what you guys think about it. For all I know, I could have been doing it wrong all along.

To get started we would stand facing the wall, with feet shoulder width apart and toes about 2-3 inches away from the wall. Then holding hands in the air (about like holding a bar in squat position), proceed to squat until thighs are parallel to the ground, then stand back up. The whole idea behind doing it like this was to keep the knees, hips (when standing), and shoulders in line; and to maintain a majority of the weight on your heels. We were told that if your knees pass your toes too much, it puts a lot of bad straining in back muscles (particularly lower back, iirc). This process is really awkward at first, but I noticed that it actually decreased the effort of squatting when weight was added. I was told several times by my coaches that I had some of the best form in my class when it came to power lifting. It paid off too. I had a better weight-to-strength ratio than most of the other guys my size...at least for lower body.

As far as core exercise I agree with Rick about the leg raise based moves. Do a couple sets of about 30-40 scissors and you'll hardly be able to get off the floor.

What do you guys think about static exercises? Things like body bridges, wall seats, frozen push-ups, etc. We did a lot of that stuff in a speed camp the summer before my senior year in HS, and I saw HUGE improvements in core strength.

So you guys think stretching is good? I used to do it before I started working out but now I don't really bother. I always stretched before I did stuff like running, but didn't notice a difference in the gym w/weights.
Stretching definitely helps me! You'll be amazed how much easier it is to do ANY kind of physical activity if your muscles aren't tense all the time. I used to stretch for about 20 every night before bed. It can even make working on your car easier. :thumbsup:

[phillyd]

Thanks man. Yeah I have considered squats but don't really know how to do them. I'm sure it's not complicated but I don't want to jack my back up.

So you guys think stretching is good? I used to do it before I started working out but now I don't really bother. I always stretched before I did stuff like running, but didn't notice a difference in the gym w/weights.

Please don't do squats until you have someone (who really does know how to do them, not some kook) show you and take you through a few sets. Bad form on squats will cause much suffrage. As far as jacking up your back, just don't get all crazy with the weight, heck...you could do squats without weight and see/feel results. On any exercise, focus on FORM...once you master the form, then worry about increasing your weight. Kind of like tracking a car...sure you can go balls out and make lots of noise squealing around, maybe even touring the grass...but if you slow down and take the turns correctly, you will be much more graceful, have a better lap time, and continue to improve your driving ability.

Stretching is crucial IMO. When you lift, you contract your muscles...think bicep curl...When you stretch, you lengthen your muscle(s). I know that sounds basic, cause it is, but is makes a big difference is recovery and how tight or limber you feel. Stretching is not for the feeble. If you attend a gym that offers yoga, take the class. It will pwn you, and you might even get to meet/see a little yoga hottie or two ;)


What do you guys think about static exercises? Things like body bridges, wall seats, frozen push-ups, etc. We did a lot of that stuff in a speed camp the summer before my senior year in HS, and I saw HUGE improvements in core strength.:

Anything that engages the abdominal muscles is good.

[Mowgli87]

On any exercise, focus on FORM...once you master the form, then worry about increasing your weight.


Quoted for emphasis. :thumbsup:

[TheWill]

Quoted for emphasis. :thumbsup:
QFT i listened to a guy in HS about how to do squats and ended up messing up my back for several months. Squats arent extremely difficult to master but do them or any real power moves the wrong way and you will pay for it.

[1.8t]

http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html

Best link for any newbs http://www.exrx.net/Lists/Directory.html

[Veedubtrek]

It will pwn you, and you might even get to meet/see a little yoga hottie or two ;)
or three or four or five :D

[Mowgli87]

http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html

Best link for any newbs http://www.exrx.net/Lists/Directory.html

Awesome link man! So based on this article (http://www.exrx.net/Kinesiology/Squats.html), I was trained to perform the "powerlift" type squats in HS. That makes a lot of sense too, because we (running backs and receivers) usually trained specifically for explosiveness and speed. According to the article, the power lift squat is good for targeting glutes without exerting undue strain/torque on the knees.

I feel pretty comfortable with my squatting technique, but I'd like to work out with one of you guys some time for reassurance.