Hi, i am talking to everyone here who lifts weights alot and knows what they are doing. The webiste i am using to make a plan is "rippednaturally.com" from this site i am makin a work out it looks rlly good and has alot of gr8t ideas. If u lift weights u might be interested.
Weight lifting
- Thread starter fishy12
- Start date
Been lifting for over some 13 years, doing martial arts for 20 and started my boxing, muay thai, mma career over 10 years ago. what did you want to ask about exercising
mr.reef24
mr.reef24
fishy12;3669173; said:
haven't seen that website so this is just an assumption, but if you're serious about not hurting yourself and serious about weightlifting try getting information from an unbiased source, cause I imagen that's anti up the A-hole about roids and supplements which may blanket some useful information.
this doesn't mean you gain information on how to use roids safe and how to administer supplements, an unbiased source wouldn't devote the time into that.
my two cents.
Well was just wondering opinions cause i made a work out from the site.
Heres the work out wht do u ugys think about it?
Heres the work out wht do u ugys think about it?
Work Out Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest & Triceps
2-3 sets of flat bench press
1-2 sets of skull crushers
3 sets of dead lifts
(Every other Monday)
Back, Biceps, & calves
3 sets of pull ups
1-3 sets of bicep curls
2 sets of standing calve raises
Shoulders & Traps
3 sets of military press(shoulder press)
2 sets of rear delt raises
2 sets of shoulder shrugs
R
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S
T
D
A
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Chest & Triceps
3 sets of incline
bench
2 sets of dips for triceps/arm extensions
Back & Biceps
3 sets of chin-ups
1-3 sets of bicep curls
3 sets of squats(on days there are no dead lifts
R
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S
T
D
A
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That's a varied set of lifts, but for optimal workout you need to factor in how many reps at what percentage of your max so you're not wasting time. A book you might be interested in is called "Nutrient Timing." It's a nice study of how inefficiently most workout routines do not utilize the proper amounts and kinds of nutrients so we really end up working a lot harder than we have to. They only call for 2-3 supplements (Whey, glucosamine, and any random carbohydrate drink).
I did this nutrition program while I was training for CC Mountain Biking along with a workout I made while doing my personal trainer education and it worked very, very well.
I did this nutrition program while I was training for CC Mountain Biking along with a workout I made while doing my personal trainer education and it worked very, very well.
My advice is to do a lot of research and take it slow. I've blown out a shoulder and that almost ended my weightlifting forever and, was very difficult injury to come back from. I'd recommend 2 rest days back to back. It just always made me feel stronger and more rested.
Westie;3670513; said:
Rest is important, both how and how long you do it. Less intense, but more repetitive, workouts will create smaller tears in the muscles and can be rebuilt in less time; therefore, less time in between workouts. This will create leaner, not bulkier, muscle. Instead of doing 4 sets of 8 @ 75% max, do 8 sets of 20 @ 50% max. Do just the opposite if you want more bulk.
Also, don't worry about how much protein you're consuming it, but when you take it. The best I have found for a "no worries" workout drink is made by Twin Labs and is called "Endurance Fuel". It is a 4:1 carb/protein blend that you drink before, during, and after your workout (plus, it's pretty cheap) and helps you workout longer, more efficiently, and gives all of the nutrients you need to best rebuild muscle mass. The best place to buy this isn't a supplement store, but a high-end bike shop. Bikers love this stuff because you can drink quite a lot of it before you start to cramp and it blows the rest of the products away for endurance. You can add on other supplements if you want, but they are mostly not necessary.
I worked for about a year as a CC mountain biking trainer and can help you out if you want. Shoot me a PM.
P.S. Be sure to take a multivitamin and eat up on things containing lycopene (like tomatoes). They make sure you keep your immune system up while you're body is post-workout immunocompromised.
A SLOW DIGESTING PROTEIN IS POINTLESS IN THE A.M AND AFTER YOUR TRAINING U WANT THE FASTEST DIGESTING PROTIEN POSIBLE(WHEY). AS FAR AS YOUR TRAINING SPLIT GOES IT IT LOOKS GOOD TO START,ALTHOUG YOU WANT 3-4 EXERCISES PER BODY PART AT 3-4 SETS EACH, BUT IT REALY DEPENDS ON WHAT YOUR GOALS ARE. THE DEADLIFTS DONT GO WITH THE CHEST&TRI'S, DO THEM WITH BACK OR LEGS.ALSO DO SOME SIDE LATERALES WITH YOUR DELT ROUTINE.fishy12;3670727; said:
agreed on the "slow digesting protein." The best time to take protein is a small amount before you start your workout and then your main dose within 15 minutes of completing your workout.