LLD101

deviations · Joined: 18 Sep 2004 Posts: 61 0.00 Silvarrr

i've been interested in lifting weights also, but i think that i'd need to lose some weight first. im 5' 11 1/2" (lol, hopefully i can hit 6 ft soon =/) and i weigh about 175. ive been doing cardio every day, just running/jogging for an hour, but it doesnt seem like its helping. ive been doing it for about a month now. im interested in maximizing weight loss, so i dont mind doing weight training, trying some new diets, or whatever. it'd be really helpful if someone could point me in the right direction or give me some tips =]

blizz99 · Posted: Wed Aug 17, 2005 4:22 pm Post subject:

deviations · Joined: 18 Sep 2004 Posts: 61 0.00 Silvarrr

lol, well i'm not talking about professional weight lifting, just stuff i can do to tone me up and help me look better. i wont be going all out and stuff lol.

VoicesLLD · Posted: Wed Aug 17, 2005 4:58 pm Post subject:

blizz99 · Posted: Wed Aug 17, 2005 5:52 pm Post subject:

ThatGuy · Posted: Thu Aug 18, 2005 6:43 am Post subject:

VoicesLLD · Posted: Thu Aug 18, 2005 12:59 pm Post subject:

he was just imense. he would have made an awsome rugby player.

Jerkazoid · Posted: Mon Sep 26, 2005 6:12 pm Post subject:

well its been over 5 weeks now.. i havent missed a workout (3 times a week 1/2 hour each)

i dont notice results really (going kinda slow i know) but i can feel it.

i can keep running longer and i stopped getting soar with the weight i was using
so i upped my bench 20 lbs and now im starting to sting again.

i think im gaining fat too but w/e i could stand to gain 10-15 more lbs imo

im so-so about the results but i know it will take atleast a few more months for anything noticable

Elusive · Posted: Mon Sep 26, 2005 6:21 pm Post subject:

noticable results take time, often 3 months for it to start, so patience is the key.

it will pay off though; and the ladies will love it!

Hellfireclanx · Joined: 17 Jun 2004 Posts: 1198 11.73 Silvarrr

jogging decreases the muscle mass you gain from weight lifting even though you are using different body parts? so is it better to jog one day and lift the next?

Chewie · Posted: Tue Sep 27, 2005 10:57 pm Post subject:

Knifer · Posted: Tue Sep 27, 2005 11:50 pm Post subject:

Chewie · Posted: Wed Sep 28, 2005 12:04 am Post subject:

I agree intense workouts are good, but not much can be done in half hour. Obviously it's not working for him, if he hasn't seen any gains. Since he's going 3 days per week, I assume he's doing a chest/tricep, back/bicep, leg/shoulder split like I suggested. Half hour divided by 2 is 15 minutes per muscle group. PLUS he's apparently doing cardio in this time too. Even in 15 minutes, if you're lifting heavy like you should be (and therefore resting 2-3 minutes between sets), you can do one exercise per muscle. MAYBE two, but that's really pushing it. Doing only 1-2 exercises per muscle per week is not going to get you any good gains. As an example, here's what I do on chest/tri day in roughly an hour;

4*6 DB Flat Bench
4*6 BB Decline Bench
4*6 DB Incline Bench (or sometimes Incline Flyes)
4*8 Dips
4*6 Tricep Pressdown (overhand grip)**
4*6 Tricep Pressdown (underhand grip)**

** One or the other

I swear by this type of routine. For about a year, I plateau'd at 80 lbs dumbells for my bench press, since I only went to the gym 1-2 times a week, and only did maybe 2 exercises per muscle. I thought 4 exercises for chest would be way too much, but I've been doing this routine for the month, and I've seen great gains; today I pressed 100 lb dumbells for the first time ever, and I'm looking forward to being sore for the next few days. Razz

Also, the concept of bulking and cutting has nothing to do with how long you take with your workout. Muscle has 2 states; hypertrophy (growth) and atrophy (deterioration). The best way to build muscle is to overload them, and eat lots of protein. 1-2 exercises per week is hardly an overload. Bulking/cutting has everything to do with your caloric intake/expendature. Also, if you're worried about 'lactic acid' the next day, i.e. soreness, and you're cutting out exercises in order to avoid this, then you really aren't serious about lifting.

breakbeatz2 · Posted: Wed Sep 28, 2005 5:34 am Post subject:

Good advice by Chewie. I personally see better results with 12 sets for chest, but everyone is different. I usually stick to 12 sets for big muscle groups and 9 for small muscle groups unless I'm trying to push past a plateau.

There is a lot of misinformation in this thread though, but that is to be expected since most people who train actually have no idea what they are doing. Honestly, you need to post your age, weight, body fat, and what you want to accomplish for me to give any specific advice, and even then you need to learn what works for your body through trial and error.

Diet is also going to be more important that your workout, if you're bulking, you should be eating 8 meals a day, all high protein with separation of carbs and fats. It's also important to spike your insulin around 15 minutes after your workout each day by drinking a protein shake with 80-100g of dextrose or maldextrin. Aim for around 2.5 x your body weight in protein each day.

One BIG piece of misinformation is that your muscles take 1 day to recover. If you are lifting to failure they will take 4-7 days to recover depending on your routine and your body. If you work out a muscle group every other day you will honestly never let your muscles repair and you will never grow.

Also, if you're bulking, you don't need cardio. If you really want to do it for your heart and central nervous system, keep it under 20 minutes per session, as calorie burning doesn't really kick in until around the 30 minute mark.

If you want to pm me I can help you out, I had trained on and off for a couple years with a half-ass diet and sporadic routine and didn't see big results. For the past year I got serious, read a TON on technique and diet, and I've gained 40 lbs of muscle in the past year, without steroids. It takes a lot of drive to eat well every day (more than it does to go to the gym imo) but if you want to see results you really need to do it. Unfortunately drinking is also terrible for muscle growth. Alcohol dehydrates your muscles, dehydrates your cells (creatine binds to water molecules in cells) and worst of all it is a natural testosterone suppressant.

Well, I could go on and on, if you have any specific questions, send me a pm.

breakbeatz2 · Posted: Wed Sep 28, 2005 6:11 am Post subject:

Oh yeah, one simple piece of advice, the best excercises for bulking are:

Deadlifts
Bench press
Military press
Squats
Rows

These are known as the big 5, they are all compound movements and they will make you grow fast. Notice there are no tricep/bicep excercies listed as they are smaller muscle groups and will grow as a result of your bigger muscles growing. Bench hits triceps as a secondary muscle group, rows hit biceps. I'm obviously not saying you shouldn't work your biceps or triceps, but your back/chest/legs should take first priority. A lot of people like to skip leg day because they only care about upper body. This is a terrible thing to do, if your legs don't grow, your upper body won't grow much either.

Big arms are impressive, but so many people overtrain arms and undertrain other muscles, leading to crappy results.