Weight lifting is a very important and healthy habit to get into. Along with running, weight lifting has been erased out of the majority of people's minds nowadays because of the amount of laziness that exists in modern society. Performing even light weight training can help you feel better and more energetic, as well as make you stronger. Normally weight training is associated with people who play sports but it's important for anyone. Being strong can make every day tasks seem much easier and therefore you will have a surplus of energy which will allow you to take on even more tasks. The key to weight lifting is to make a routine. The best way to do it is to train every other day, allowing one day in between for muscle recovery. My schedule has been the same for a year now. I lift weights monday, wednesday, and friday, I do cardio workouts on tuesday, thursday, and saturday, with sunday as my day off. There are 6 sets of muscles to work in the body. The best way to lift is to find a weight that is marginally difficult for you to lift and do 3 sets of 8 reps. The next workout day do the same weight but with 3 sets of 10 reps. The day after that bump up the weight slightly and drop back down to doing 3 sets of 8 reps, rinse, repeat. It is a good idea to record how much weight and reps you do in a notebook, cell phone, etc. The shoulders, the back, the arms, the chest, the abdominals, and the legs. The following is a breakdown of key workouts for each region:
[b]Shoulders:[/b]
[img]http://www.leehayward.com/art_pics/deltsbig.gif[/img]
1. Seated Barbell Press - Works the front delts and triceps. Partially works the upper chest and upper back.
[img]http://www.leehayward.com/workout_programs/milpress.jpg[/img]
Done on an upright bench. Grip the barbell slightly wider than your shoulders. Push the barbell upwards until it is at arms length above the shoulders. Lower the barbell to where you began and repeat.
2. Seated Dumbbell Press - Works full deltoid and triceps. Partially works the upper chest and upper back.
[img]http://www.ironworkout.com/dbsp.jpg[/img]
Done on an upright bench. Using two dumbbells, hold them above your shoulders. Your palms should be facing forward and your feet should be shoulder length apart. Push the dumbbells upward until your arms are fully extended and the inner sides of each dumbbell are touching. Bring back down to the starting position and repeat.
3. Bent Lateral Raises - Works the rear delts. Partially works the upper back muscles and forearms.
[img]http://www.leehayward.com/workout_programs/bentlat.jpg[/img]
Hold two dumbbells. Bend over at the waist with a slight bend in the knees. Make sure your legs are shoulder width apart. Keep a small bend in your elbows with your palms facing eachother. Lift the dumbbells upward in an arc as far as you can then lower your arms and repeat.
[b]Back:[/b]
[img]http://www.ironworkout.com/latbig.jpg[/img]
1. Arm Dumbbell Row - Works the latissimus dorsi, trapezius, biceps, and the forearms.
[img]http://www.ironworkout.com/1armrow.jpg[/img]
On one knee, lean on a bench. Place one hand on the bench to stablize yourself. In your free hand, hold the dumbbell while keeping your back flat. With your elbow close to your side, pull the dumbbell upwards towards your torso, back down to it's original position, and repeat.
2. Seated Pulley Row - Works latissimus dorsi, spinal erectors, trapezius, biceps, and forearms.
[img]http://www.ironworkout.com/seatrow.jpg[/img]
On a low cable pulley machine, sit down and grab the cable with both hands. Keep your knees slightly bent, lean forward and straighten your arms. Pull the handle into your stomach and sit up straight. Lean forward again to the original position and repeat.
3. Lat Pulldown - Works the lats, rear delts, biceps, and forearms.
[img]http://www.ironworkout.com/pulldown.jpg[/img]
On the Lat pulldown machine, graspth the overhead bar slightly wider than shoulder length. Pull the bar down and try to touch it to your chest, straighten your arms to the original position, and repeat.
[b]Arms:[/b]
[img]http://www.ironworkout.com/bicepa.gif[/img]
[img]http://www.ironworkout.com/tricepa.gif[/img]
1. Standing Barbell Curls - Works the biceps and forearms.
[img]http://www.ironworkout.com/barcurl.jpg[/img]
With an underhand grip, graspth the barbell with your arms fully extended, and with your feet shoulder width apart. Using your biceps lift the bar up to your chest, back down to the original position, and repeat.
2. Preacher Curls - Works the biceps. It is a very effective exercise because it isolates just the biceps.
[img]http://www.ironworkout.com/preacher.jpg[/img]
Using a preacher bench, use the same method as the standing barbell curls while sitting. You will need to use lighter weight because the back, forearms, etc. are partially used when standing, but only the biceps are used in preacher curls.
3. Dumbbell Concentration Curls - Works the biceps. Is also very effective because it isolates just the biceps.
[img]http://www.ironworkout.com/concurl.jpg[/img]
Sit on a bench and lean over the edge. Hold a dumbbell in between your legs with one arm while bracing your elbow against your knee. Using your bicep, curl the dumbbell up toward your shoulder, then back down, repeat. Switch arms after every set.
[b]Chest:[/b]
[img]http://www.ironworkout.com/chestbig.jpg[/img]
1. Bench Press - Works the pectorals, deltoids, and triceps. Partially works the latissimus dorsi muscles, biceps, and forearms.
[img]http://www.ironworkout.com/bench.jpg[/img]
Place the barbell on the rack and lay down on the bench. Lift the barbell off of the rack and lower it down on top of your chest. Push upward until the arms are fully extended then bring the barbell back down to the chest and repeat.
2. Push ups - Works entire chest. Partially works the triceps and shoulders.
I'm going to go ahead and skip the description for push ups because they are the most basic and well known exercise. If for some odd reason you don't know how to do a push up, google will be able to answer this question very thoroughly.
3. Dips - Works entire chest. Partially works the deltoids and triceps.
[img]http://www.ironworkout.com/dip.jpg[/img]
Using parallel bars, lift yourself up with your arms fully extended. Bend your arms until your elbow forms a 90 degree angle, extend your arms back to the original position, and repeat.
[b]Abdominals:[/b]
[img]http://www.ironworkout.com/abat.jpg[/img]
1. Crunches - Works the whole abs, mostly the upper abs.
[img]http://www.ironworkout.com/crunch.jpg[/img]
Lie on your back with your feet flat. You should make a 90 degree angle with your knees. Place your hands behind your head and lift your shoulders off the ground. Lower your shoulders back down and repeat.
2. Frog Kicks - Works the whole abs, mostly the lower abs.
[img]http://www.ironworkout.com/frogkick.jpg[/img]
Sit on a bench with your legs held out straight. Pull your knees into your chest while keeping your back straight, then push them out to their original positions. Repeat.
[b]Legs:[/b]
[img]http://www.leehayward.com/art_pics/legs.gif[/img]
1. Squats - Work the quads, glutes, hamstrings, and hips.
[img]http://www.ironworkout.com/squat.jpg[/img]
Using a squat rack, lift up the barbell on top of your shoulders, stablizing it with your hands. With your feet shoulder width and your toes pointed forward, squat down until your upper thighs are parallel with the floor then straighten out your legs until you are standing upright in your original position. Repeat.
2. Lunges - work the quads, hamstrings, and glutes.
I'm not going to describe them either because they also are a very popular exercise that the majority of people know how to do. If they become really easy, hold a dumbbell in each hand while you do them.
[b]Breathing:[/b]
Proper breathing is very important during lifting weights. If you don't breathe properly you can pop a blood vessel. The proper way is to inhale in between reps and as your contracting the muscles, exhale.
[b]Conclusion:[/b]
There are many exercises that were not listed. Consider meeting with a personal trainer before starting a workout regimine. They will be able to teach you a plethora of exercises and customize a training program for you. The ones I listed were the exercises I found to be the most effective in building muscle. I usually do 2-3 exercises for each muscle group. Remember when lifting weights to contract the muscles slowly and practice proper form, as this will lead to more muscle gain. Also consider investing in protein powder to make protein shakes with for after your workouts. This will help the muscles recover faster and help them get stronger.
[img]http://www.ironworkout.com/dbsp.jpg[/img]
Reason I don't do this.
I'm on 5kg per arm at the moment :3
Why are you explaining weight lifting to what is a bunch of 13-year olds sitting at their parents' computers
[QUOTE=RapeApe;15948507]I'm on 5kg per arm at the moment :3[/QUOTE]
:golfclap:
[QUOTE=Garion;15948512]Why are you explaining weight lifting to what is a bunch of 13-year olds sitting at their parents' computers[/QUOTE]
To hopefully help out the minority who actually want to get fit.
I'm already ripped. Good guide though.
[QUOTE=McSanchez;15948737]I'm already ripped. Good guide though.[/QUOTE]
:smug:
I have muscle knots so weightlifting fucks me up.
steroids are easier
[QUOTE=D347H;15949063]steroids are easier[/QUOTE]
protip: taking steroids means you have to exercise more to get the results associated with them
'Roids are bad, mkay!
I lift already. I can bench 210 when i max out.
[QUOTE=McSanchez;15948737]I'm already ripped. Good guide though.[/QUOTE]
Pretty easy to say over the internet isn't it?
what exercise makes my penis bigger
[QUOTE=IrishSwagger;15948547]To hopefully help out the minority who actually want to get fit.[/QUOTE]
Haha. Please.
Isolating exercises are useless. It's all about the compound exercises; at least for fighting.
[QUOTE=StukovCA;15949427]Haha. Please.
Isolating exercises are useless. It's all about the compound exercises; at least for fighting.[/QUOTE]
It depends on why you lift. Compound exercises are more efficient but if you have a lot of time to devote, I find that isolating exercises build muscle faster.
[QUOTE=IrishSwagger;15949458]It depends on why you lift. Compound exercises are more efficient but if you have a lot of time to devote, I find that isolating exercises build muscle faster.[/QUOTE]
I train to be good. Looking good is secondary and less important.
[QUOTE=Bobsters34;15949353]what exercise makes my penis bigger[/QUOTE]
Bobsters, You're so awesome.
[QUOTE=StukovCA;15949510]I train to be good. Looking good is secondary and less important.[/QUOTE]
Good for you...
[QUOTE=FlibbleDibble;15948488][img]http://www.ironworkout.com/dbsp.jpg[/img]
Reason I don't do this.[/QUOTE]
lifting a few weights every other day won't turn you into a monster like this... that takes some serious dieting, hard work, and genetics. a light program will do nothing but good for you, so stop trying to make excuses for being lazy.
[QUOTE=nubscaper;15949512]Bobsters, You're so awesome.[/QUOTE]
thx babe
[QUOTE=K2cougar;15949655]lifting a few weights every other day won't turn you into a monster like this... that takes some serious dieting, hard work, and genetics. a light program will do nothing but good for you, so stop trying to make excuses for being lazy.[/QUOTE]
My point exactly. You don't have to be a huge brute body builder, just having some strength would make you a lot healthier and a lot happier.
Standing Barbell Curls and Bench presses are all i need. Anyone who uses pulleys is a pussy. Free wieghts are vastly superior.
[QUOTE=MachiniOs;15949741]Standing Barbell Curls and Bench presses are all i need. Anyone who uses pulleys is a pussy. Free wieghts are vastly superior.[/QUOTE]
And I'm sure your biceps and pecs are massive...but I'm gonna go ahead and disagree with you there.
[QUOTE=MachiniOs;15949741]Standing Barbell Curls and Bench presses are all i need. Anyone who uses pulleys is a pussy. Free wieghts are vastly superior.[/QUOTE]
yes this exactly. i have a $2500 boflex-type thing in my basement, but i never use it because my $50 freeweight set gives such a better workout
[editline]06:46PM[/editline]
[QUOTE=Bobsters34;15949675]thx babe[/QUOTE]
your avatar stares into my soul :tinfoil:
[QUOTE=K2cougar;15949800]
your avatar stares into my soul :tinfoil:[/QUOTE]
good
[QUOTE=RapeApe;15948507]I'm on 5kg per arm at the moment :3[/QUOTE]
Im on the one keg, per hour", Vodka
[media]http://www.youtube.com/watch?v=sj3De6s3ZjQ[/media]
Soon, on the vodka exercise, i will end up like this guy ^
[QUOTE=IrishSwagger;15949758]And I'm sure your biceps and pecs are massive...but I'm gonna go ahead and disagree with you there.[/QUOTE]
Don't worry their not and fair enough if there not you type of work out, so be it.
[QUOTE=MachiniOs;15949741]Standing Barbell Curls and Bench presses are all i need. Anyone who uses pulleys is a pussy. Free wieghts are vastly superior.[/QUOTE]
You're only doing 2 exercises for your upper body. You're not working your lower body.
[QUOTE=RapeApe;15948507]I'm on 5kg per arm at the moment :3[/QUOTE]
I do 40kg per both arms.
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