Anyone lift weights?

[SeaSalt]

I've been working out 2 to 3 times a week for past two years and it seems like I'm stuck. There are two goals I want to achieve for next year and was wondering if any of you muscle heads (you listening uncdub!) had any advice.

My goals are to get stronger and secondly work on my core (abs).

Overall goal is not to look like Mr. Olympus, just get in shape and be healthy.

Thanks for the advice!

[Fly Wacko]

About twice a week at the chinese buffet. Those heaping plates are a good workout.

FW

[TreednNC]

My bro-n-law needs to chime in on this. He lifts and does all kinds of crazy stuff. He does strong man competitions and grip training. (Underdawg)

[nine ought]

Anyone lift weights?
YUP 12oz at a time. Sometimes 16.:beer: :beer: :beer:

[SeaSalt]

I should of known I would get all your smart responses... :p

[emanuel]

I used to, then it went to the 16oz curls:beer:

I was getting back into it and then I had that nasty car accident. I'll probably go back, I used to be a trainer for awhile. More reps, less weight for toning.

[FL FISHERMAN]

If you want to get stronger slow your repetitions down and concentrate on the negative part of the exercise.

Creatine is about the most proven thing out there(besides roids) but you have to drink lots of water or you will cramp real bad.

Make sure your protein intake is enough for you, if not supplement.

And that leads into your diet. #1 killer for most people trying to get the "in shape" look.

Your core also includes your lower back so strenghten both of those by doing some of the exercises mens health puts out in their magazines. Also Abs can be worked on everyday.

Make sure you don't slouch as this kills the abdominal region.

Just remember to switch it up machines/free weights as the body gets tempermental when the exercises become redundant.

And last but not least just remember genetics can mean some people can simply not look as "in shape" as others. :rolleyes: :D

[Anthony]

If you want to work on your core abs, I recommend yoga. Now before you laugh, I've been doing yoga on and off for a few years and it works great. If you really want to get in shape, commitment is key. Don't let yourself get lazy, I haven't been to the gym in a month but I plan on going back soon. Good luck.

[AL_N_VB]

Anyone lift weights?
YUP 12oz at a time. Sometimes 16.:beer: :beer: :beer:

sorry I graduated...lift only deuce-deuce's or 40's....:D

[SeaSalt]

nice replies from the warriors... thanks guys.

I think I will see if they are offering yoga classes at my gym. Also, concentrating on the negative part of the excercise sounds good. I will also need to watch what I eat or how much I eat.

[SeaSalt]

I used to be an A.C.E. certified trainer and nutrtionist. I concentrated on training competitive bodybuilders and athletes. I did this for quite some time and I can tell you two things.


1st.....IF you must use creatine. Use either Tri-Creatine Malate or CEE (Creatine Ethyl Ester)

secondly.........all of this crap about higher reps for "toning" is BS! If you don't lift heavy, eat right (and by that I mean at least 1.5 grams protein pp of bodyweight, 3 grams of carbs pp and lots of healthy fats, to gain mass, then you are wasting your time.


thirdly.........it takes YEARS for a natural bodybuilder to obtain the kind of mass necessary to look "cut" or "ripped" when in a low bodyfat state. The average male only can gain 6lbs of LBM (lean body mass) per year.

Fourth.....once youve gain the LBM you need to "cut" which is a term I hate......then WHY STOP DOING THE THING THAT GOT YOU THE MASS IN THE FIRST PLACE? That being heavy compound movements with lower reps in the 6-8-10 range.
Lifting the SAME way while on a calorically restricted diet on serves to preserve LBM from being burned as fuel for the body and helps to develop further muscle separation. It also increase muscle density.

Supplements for your goals as stated would be as follows:

#1 a highly digestible Whey Protein powder such as Isopure by Nature's Best

#2 Creatine (if you must) either CEE or Tri Creatine Malate

#3 Flax Seed Oil

#4 Fish Oil Capsules

#5 a GOOD multivitamin such as a prenatal as it has the widest vitmain profile with the highest amounts.

Cardio should be separated from lifting and done first thing in the AM 4-5 days/week maximum. Make sure you stay in your Target Heart Rate Zone.

Train your abs with WEIGHTS, 3x week

Hope this helps


FA

man, thanks FA. sounds like you know your stuff... I don't necessarily want to get big, just get in shape. Be healthy.

I've been swimming and playing bball for cardio. Maybe I should get couple consultations from trainers at the gym...

[underdawg]

Our goals are not the same, so you may or may not get anything from me but here's my take. First, it's called weight trainging so throw some weight on the bar and get to it. You see way to many people using the same weights day-in and day-out for years without ever making progress. You should strive to add weight to the bar every week. Second, know when to rest. Every once-in-a-while your body needs to rest. Sometimes you can just back off and go lighter for a little bit, sometimes you just need a week off. You just gotta listen to your body. If visible abs are one of your goals it's going to take some dieting. Cut back on carbs after lunch or cycle them. Eat a lot of good clean food and don't rely on supplements.

I'm a lightweight strongman, so my training is going to be different than most people. Looks is pretty much secondary to me. My main goal is to be able to carry, press, and load big weights over and over again without slowing down, so I design my training around that. But I like to go with one heavy lower body day centered around one or two squat variations and a deadlift variation early in the week. Then I do an upperbody day centered around overhead pressing, triceps and rows midweek. Lastly at the end of the week I do one workout of nothing but events (basically a total body day). Just remember the harder you work, the more time it's giong to take for you to recover.

[1BadF350]

FA, tell me your thoughts on Creatine. I've used it in various forms (powder and liquid) both tasted like crap.
Anyway, just curious as to when positives/negatives there are about it. I'm not a big guy, 5'8" 140lbs. But I'm toned and have a body fat index of <5%. It was taken during a health fair at work using one of those handheld devices so I don't know how accurate it is.

[underdawg]

NOT exactly true......"the harder you work the longer it takes for you to recover".......really depends on what your definition of hard work is........what I would say is that the more volume you do, the longer it will take for you to recover and increase your chances for overtraining leading to muscle catabolism.....the longer you train, the more cortisol your body releases which breaks down muscle (not in a good way)......if you want a VERY effective training protcol....i would encourage you to GOOGLE the term "Doggcrapp Training Principles"

thats the best d@mn routine Ive ever used!

I've read a little about the Doggcrapp stuff, and it does seem to work at what it's designed for (i.e. bodybuilding). Justin Harris is friggin' huge, so I'd say something is working. I've thought about using it some during the off-season to add a little extra muscle mass before next year, but only as an accessory.

[uncdub13]

Just stay dedicated to whatever program/routine you pick. Dont go for 2 weeks and give up after not seeing results. After a while you'll get into a groove and it will be hard to stop. Also keep the diet clean. Hard as hell to do, especially going fishin all the time. Eat chicken (not fried), eggs, tuna, brown rice, veggies, etc. Don't eat fast food and processed crap, at least not all the time. Aint gonna kill ya once a week or so.

[vripley]

I am a NSPA certified personal trainer... I don't pretend to know everything, but I do know this:

Strength = heavy weight with a max of 6 or 7 reps per set. If you can do more than that you need to add weight.

Negatives and stripped loads will be very good.

Rest muscle groups 2 days after a hardcore workout.

Creatine will help add "some" strength, it will also add about 5 lbs of water weight to you.

Use a spotter for strength routines, because you will be going to absolute failure. Have them assist (lightly lift) the last rep or two.

Stretch each muscle carefully for 25 or more seconds after your workout is complete and getting an ocassional sport specific deep tissue message will leap you past a plateau.

FL Fisherman is dead on about working the lower back too. This is key if you want to stay balanced and uninjured. Don't leave out the transverse abdominis. Try doing stomach vacuums and/or two-point bridges for this tough to his muscle.

Good luck and keep us abreast of your progress,
Rip

[CrawFish]

You just need to catch bigger fish. A good MD day is not going to cut it. :D :D

[AL_N_VB]

You just need to catch bigger fish. A good MD day is not going to cut it. :D :D

wow:eek:

Ouch!!! Is that why all you VA boys head to NC to catch real fish?

touche~

Teo- my lil Budda friend:D ...time for you to hit the gym.:D

[TunaFish]

Ouch!!! ;) Is that why all you VA boys head to NC to catch real fish? :D
LMAO!!!!

[lipyanker]

SS,

its your lucky day as a certiied strength and conditioning coach as well the holder of 13 training certifications and a metrx trainer of the year nominee I may have some info to offer. First before you start your program check with your family doctor and get his or her ok.When begining your program train the body as a whole do this by eating well, working out consistently, and getting adequate rest. when starting your program try a Pyramid with small increases and low reps this gives the body an oppurtunity to acclimate itself to the exercises and gives you the ability to evaluate your form while perfoming the exercises.Form is key because many people perfom exercises incorrectly losing up to 50% of the benefit and increasing the chance of injury100%.Regarding your core for best results do your ab routine with consistancy and be deliberate concentrating on the area to be worked. Dont forget you must stay balanced when weight training, so you must also work the erector spinae and other low back muscle. In addition heed your body's signals,if you feel pain or aches in joints and non target area you made need to reevaluate your program or exercise.You dont want an injury it can set you back . But most of all ask questions learn and enjoy good luck.

[chump]

I think a key thing is what you eat as well. I don't know about you, but when we make our marathon trips, we take in a lot of soda and caffeine. When we're done fishing, we always hit some huge buffet where we take in more soda and lots and lots of bad food. Then, when the food coma sets in, we hit the Wawas and take in more soda and caffeine. Do this once a week (and then eat out for lunch and/or a few times a week) is probably not a good recipe for looking better.

I exercise a lot and have been a competitive mountain biker for a while and I still don't look fit. The reason is probably because I also love to eat and when I eat out, I pig out.

[vripley]

Looks like a lot of good advice.

I think it boils down to simply eating right and working out. Make sure you get ample rest days and sleep.

[SeaSalt]

thanks everyone for your advices. I'm going to try the cream and the clear and the flex seed oil... :D

going to have to start eating right for sure.

I'm going to have to start doing lower back excercises...

I've found abs to be hardest part of my body to work on. second would be my biceps.

[Fishbreath]

Hey John, what Lipyanker said is right on. Work your core, build a good base and go from there. lower back, legs and abs. With regard to the abs, you can work those daily and do as much as you can stand. They'll handle it. If you want to get cut in the abs, that's more about proper diet.

Biceps? Use dumbells and isolate the arms and above all else, watch your form. Slow and steady on the push/pull as well as the return. :cool:

[CrawFish]

don't forget to do your cardio.. and if you want your arms to look bigger, work on your shoulders. ;)

[FL FISHERMAN]

don't forget to do your cardio.. and if you want your arms to look bigger, work on your shoulders. ;)

Yes and don't forget about them triceps! :D :D


thanks everyone for your advices. I'm going to try the cream and the clear and the flex seed oil...

Yes and this stuff works too!:p :D :D

[Fishbreath]

I used to be an A.C.E. certified trainer and nutrtionist. I concentrated on training competitive bodybuilders and athletes. I did this for quite some time and I can tell you two things.


1st.....IF you must use creatine. Use either Tri-Creatine Malate or CEE (Creatine Ethyl Ester)

secondly.........all of this crap about higher reps for "toning" is BS! If you don't lift heavy, eat right (and by that I mean at least 1.5 grams protein pp of bodyweight, 3 grams of carbs pp and lots of healthy fats, to gain mass, then you are wasting your time.


thirdly.........it takes YEARS for a natural bodybuilder to obtain the kind of mass necessary to look "cut" or "ripped" when in a low bodyfat state. The average male only can gain 6lbs of LBM (lean body mass) per year.

Fourth.....once youve gain the LBM you need to "cut" which is a term I hate......then WHY STOP DOING THE THING THAT GOT YOU THE MASS IN THE FIRST PLACE? That being heavy compound movements with lower reps in the 6-8-10 range.
Lifting the SAME way while on a calorically restricted diet on serves to preserve LBM from being burned as fuel for the body and helps to develop further muscle separation. It also increase muscle density.

Supplements for your goals as stated would be as follows:

#1 a highly digestible Whey Protein powder such as Isopure by Nature's Best

#2 Creatine (if you must) either CEE or Tri Creatine Malate

#3 Flax Seed Oil

#4 Fish Oil Capsules

#5 a GOOD multivitamin such as a prenatal as it has the widest vitmain profile with the highest amounts.

Cardio should be separated from lifting and done first thing in the AM 4-5 days/week maximum. Make sure you stay in your Target Heart Rate Zone.

Train your abs with WEIGHTS, 3x week

Hope this helps


FA

This is good ch*t John. FA was talking straight. Good stuff.

[MANDINGO]

around mrs huntsman count? :D

[Lipyourown]

around mrs huntsman count? :D

No, they are asking about weight training, not power lifting.

[lipyanker]

I ended up winning my weight class (194-205), light heavyweight, and placed 2nd overall.


For what its worth.........


FA

Believe me it is worth it. congrats!

[CrawFish]

No, they are asking about weight training, not power lifting.

man, that's just wrong... but it's funny.. lol:p :p

[Jesse Lockowitz]

No, they are asking about weight training, not power lifting.

rofl...:D



Jesse

[underdawg]

I don't lift weights....I lift everything:

http://www.youtube.com/watch?v=ZvHaeWtFDww

[TreednNC]

Im guessing thats the one you won in Martinsville?....awesome

[underdawg]

Yeah, that's the one. Preciate it.

[fyremanjef]

before i got all fat and out of shape, I was working out 4-6 times a week and really tossing the weights around.

be sure to:

maintain proper form.

dont just work the "popular muscles" biceps. they make up about 8% of the body but people spend over 25% of their work outs focusing on the arms.

try to do multiple body parts ie dead lifts, cleans, etc. works legs, back etc.

if you do the front do the back. as mentioned to help with the abs, do back exercises.

looking for bigger arms work the triceps. biceps = bi = 2 muscles
triceps = tri = 3 muscles. 3 muscles bigger than 2..

check out men's health they have lots of core training routines on their website as well as work out plans, routines, etc.

also keep track of what you do. reps, weight, sets etc. each time try to do one more rep or add some weight.

good luck!

Jeff

Now its my turn.

:)