Working out

[Atreides]

I thought I'd join a friend that works out at a gym to put on some weight and mass. I think he'll show me how to use the equipment, so the question I have is what's the "right" amount of work to put in to challenge myself without over stressing my body, and when/how will I know when I should raise my workout.

 

Any ideas?

[taks]

there are a TON of programs you can follow and it all depends upon several factors. first, and foremost, what is your current level of "shapeness." i.e., are you a couch potato like me, or are you already somewhat in shape. this sets the beginning point of any workout regimen. the worse your current physical well-being, the easier you need to take it. next, what are your goals? are you trying to get "ripped" and otherwise buffed up, or are you simply trying to get in shape. if the former, you'll probably have an exponential ramp-up with the level of difficulty in your work-outs once you get to the point of "in shape." if the latter, you'll probably simply go in and do some light stuff, never getting over the top, and the primary goal will be mostly aerobic in nature (i.e. increase your lung capacity and your stamina).

 

either way, any decent gym will have pros that know how to tailor a work-out to your current physique and ultimate goals. it should hurt a little bit no matter what you're trying to accomplish, though if it hurts to the point of immobility, you're pushing too hard. keep in mind that gains are a result of your body healing itself after the damage of a workout... it just heals past that point so it won't hurt the next time. once your stamina and other abilities get a little honed, you'll discover that what it takes to hurt greatly increases (hence the nearly exponential increase for getting ripped).

 

taks

[theslug]

We already have an exercise thread. And I would tend to listen to me and Grom since we are both gurus, him more so. Either way, you are looking to put on mass and muscle. There are a few factors in your way. Genes, diet, and exercise.

 

The rule of thumb for working out is, if you want bigger muscles, more weight less reps. Inversely if you want more tone and stamina less weight, more reps. It's important you get this retarded notion out of your head that you can do the least amount of work and magically get some amazing muscles. Yeah if your going to be naive stop wasting our time and gtfo. But almost more importantly than these things is the actual work out. Hopefully your friend knows a few things or else your results are going to suffer. Doing the exercise right is far more important than putting on a bunch of weight and looking like a complete retard. You should do an exercise in slow controlled motions. This will tear the muscle correctly and all that jazz. Also your work out should never really go beyond an hour long. After that your probably overexerting yourself. Try to work muscle groups. People tend to overwork their muscles, mainly biceps. It's like beating a dead horse, don't do it. You'll just stunt your muscle growth and overwork it.

 

As for your diet. Always no matter what have a protein shake directly after working out, no longer than 1 hour after. It will aid in your recovery but more importantly give you the necessary resources to build your muscles big and strong. If you truly want to get big, you'll want to eat lots of delicious and nutritious (protein rich) foods during the day. Multiple protein shakes is also a good idea. One in the morning, one after working out, one before you go to sleep. Really all depends.

 

Edit: More details would help. Like what kind of build you have and stuff like that.

Edited July 30, 2007 by theslug

[Laozi]

Talk to Whiteteeth, that guy is a beefcake

[Hurlshort]

Well, if you are joining a gym, you should look at what they offer in terms of personal training. My wife was a personal trainer for a couple years until she finished her teaching credential. Quite a few gyms offer a few consultations with the gym membership, and sometimes that's all you need to get started on the right track. You might want to ask what qualifications the trainers have, though. If they have Kineseology degrees, great, but they should at least have some type of credential.

 

Being in great shape doesn't automatically qualify you to dish out great personal training advice. Consult a professional.

[taks]

exactly the point i was making. most gyms will have qualified pros on staff. the gyms don't want to get anyone started on something the trainee is not capable of living up to. lawsuits would be devastating. of course, back in my work-out days, i was usually going to a little gym that didn't have such services. fortunately, i was training with an already accomplished body-builder (not a competition pro or anything) and i was 19 years old, i.e. i was already in good shape.

 

taks

[Kor Qel Droma]

And I would tend to listen to me and Grom since we are both gurus, him more so.

 

I'm sorry, but I get the impression that you're one of those fat guys who wears those old hulk hogan ripoff wife beater shirts.

[taks]

that would be sand.

 

taks

[theslug]

And I would tend to listen to me and Grom since we are both gurus, him more so.

 

I'm sorry, but I get the impression that you're one of those fat guys who wears those old hulk hogan ripoff wife beater shirts.

Yeah I know I'm an elitist. :'(

 

But yeah the place where me and my friend work out theres this crazy dude like that. He's got like a real bad haircut, a disgustingly large gut, and he benches like a freakin beast. He makes the loudest noises and its so rofl. A month or two ago he was benching a ton of weight and making a bunch of noises like usual when I catch a glimpse of him being crushed under the weight of a bar. Some dude ended up helping him but it was pretty funny. I see a lot of nubs like that. Doing a ton of weight they can't handle and doing the exercise all wrong.

[Walsingham]

There's a lot of good advice here, and the only thing I'd stress is not to push too hard. It's surprisingly easy to bust things permanently. You know that old adage "That which does not kill me makes me stronger"? It doesn't cover the tearing of tendons.

[taks]

ayup. ligaments and tendons don't heal well.

 

taks

[Atreides]

Thanks for the replies guys. Physically I'm lean verging on skinny and I have very good stamina because I play a lot of soccer. Hours of jogging, sprinting up and down a few times a week.

 

I'm not looking to for a fast unrealistic result. I don't want to go really cut either, just middle path. It's as much as learning the right techniques so I can do this long-term by myself and getting into a manageable routine as putting on some weight. Hiring a trainer makes sense too.

[taks]

you don't really need to "hire" a trainer... just sign up for a membership at a local gym and you'll get some advice, and maybe even a starter program to work with. just make sure you have a buddy around for spotting your lifts and the rest just takes a bit of sweat and pain.

 

taks

[Azure79]

I usually start lifting concentrating on my bigger muscles like the chest, back, thighs etc. Then I work out smaller muscles like the biceps, forearms, calves etc.

 

I usually life lighter weights with more reps and opposed to heavier weights.

 

I try to mix in exercises where I'm using my own bodyweight as resistance between reps. For example I would do a few bench-presses and then do a set up push-ups. I feel like this increases my overall balance and I use muscles everywhere on my body.

 

I always do a nice core workout, consisting of crunches and sit-ups and twists. I like doing it on the mat as opposed to some of the machines they have in the gyms. Those just seem weird to me. I found that having a strong core helped me maintain good form when lifting weights.

 

I usually run/bike/row for about 20-30 minutes so I get a sweat going. (Actually I just working out again after a long hiatus so thats about as much I can run ). Other times I'll just run/jog to the local gym where I'm exercising instead of driving.

 

Right now I'm exercising about hour and a half to two hours. Slug says not more than one hour, but I feel like I'm not doing anything if I just workout for about an hour.

 

Then I go home, have a hot shower and roll around on the floor while stretching out my body while watching the Simpsons or Southpark or whatever is on TV.

 

I've gained some weight recently so I'm trying to get rid of it. I'm so hungry nowadays and I find myself craving peanut M&Ms.