Hey guys so i have starting lifting in hopes of being really strong for the upcoming motocross season. Right now i bench 135 and am not that strong. I take protein but not creatine since i heard it KILLS your liver. I was wondering if anyone has any tips? Im skinny and i have been working on abs and have a 6 pack for a start but i need more upper body strength. Thanks!
Working out/lifting.
- Thread starter convictpleco
- Start date
You need to do a more targeted work out, IMO biking would be the best, trails or what ever you want to get into, even BMX'ing i would assume should improve your ability to ride.
Bench pressing just works on your ability to push your arms out from your chest, the only time you'd need those groups of muscles to be strong is when landing from a tall jump, and even then its not even very targeted.
IMO, i don't dirtbike or anything but I would assume that would be the best way to go at it.
(it should be made clear that its not the riding that will help you improve [tho it would make you more athletic in general] but the fact of pulling up on the handle bars and moving your weight around)
Bench pressing just works on your ability to push your arms out from your chest, the only time you'd need those groups of muscles to be strong is when landing from a tall jump, and even then its not even very targeted.
IMO, i don't dirtbike or anything but I would assume that would be the best way to go at it.
(it should be made clear that its not the riding that will help you improve [tho it would make you more athletic in general] but the fact of pulling up on the handle bars and moving your weight around)
Get the book Dinosaur Training. Read it cover to cover and then begin training. I went from 120 to 260 naturally and I currently hold several powerlifing records. I have read just about everything ever written on strength training including many books translated from Russia. There is no be all end all method to getting stronger. Anyone who tells you that there is just wants to inflate their own ego. Check out this book, it will get you started on your way to learning about your own body and the best methods for you. You will then, if you are willing to put in the time and effort, achieve whatever physical goal you are looking to get.
Too much protein is not good for your kidneys either. Just be careful of how much you drink thinking it won't do you any harm.
If you're not seriously working out hours a day, a high protein snack after the work out would be a better way to go like almond and nuts, peanut or almond butter spread, yogurt, boiled egg whites, etc.
I gave up on supplements and would rather get my intake of protein from real foods.
Also get enough rest / sleep each night for your body to recover faster.
If you're not seriously working out hours a day, a high protein snack after the work out would be a better way to go like almond and nuts, peanut or almond butter spread, yogurt, boiled egg whites, etc.
I gave up on supplements and would rather get my intake of protein from real foods.
Also get enough rest / sleep each night for your body to recover faster.
Ive been a bodybuilder for 12 years and a personal trainer for 8 and can tell you that neither creatine or protein is bad for your kidneys or your liver.
I eat 8 meals a day and take 5 protein shakes a day each with 3 scoops + i take creatine, Bcaa's, NOX, multivitamins and minerals and have never had any issues, i get blood work done once a year when i go for a physical and never had any probs at all.
For your sport id recommend working your lower back, abs, legs as these would be the muscles that come in to play the most but really you cant beat a full body workout.
Try a 4 days split.
for beginners-
1.Train 1-2 muscle groups each workout.
2.Performing 4-6 reps every set.
3.Performing 6-9 heavy sets for each muscle.
4.Rest times are 2-3 minutes.
5.Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6.Each muscle should only be trained once every 5-7 days.
7.A break of 1 week of rest and relaxation should be taken every 8-10 weeks.
Monday Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
standing calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
seated front Lat Pulldowns 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
Take it slow and use correct form, if your having to jerk the weights up and use body momentum then its too heavy, lower it and don't for get to warm up and stretch before you workout.
Cheers-
Darren
I eat 8 meals a day and take 5 protein shakes a day each with 3 scoops + i take creatine, Bcaa's, NOX, multivitamins and minerals and have never had any issues, i get blood work done once a year when i go for a physical and never had any probs at all.
For your sport id recommend working your lower back, abs, legs as these would be the muscles that come in to play the most but really you cant beat a full body workout.
Try a 4 days split.
for beginners-
1.Train 1-2 muscle groups each workout.
2.Performing 4-6 reps every set.
3.Performing 6-9 heavy sets for each muscle.
4.Rest times are 2-3 minutes.
5.Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6.Each muscle should only be trained once every 5-7 days.
7.A break of 1 week of rest and relaxation should be taken every 8-10 weeks.
Monday Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
standing calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
seated front Lat Pulldowns 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
Take it slow and use correct form, if your having to jerk the weights up and use body momentum then its too heavy, lower it and don't for get to warm up and stretch before you workout.
Cheers-
Darren
TheRealAndyCook;4769395; said:
I actually mtb all the time and do lots of that type of stuff around town.