Working out infoz for newbz.

[Darph]

Bodybuilding:

Low Weight/High Rep = Make your muscles bigger and slower with small gains in strength.
Pro: You'll get big muscles.
Cons: You'll be slower and less athletic. Your body will build slow twitch muscle fiber.

Powerlifting:
High weight, low rep = Increase your Strength and Speed with minimal hypertrophy.
Pro: Power and Speed. Your body will build fast twitch muscle fiber.
Cons: Your muscles will fill out as needed only.


Powerlifting program:
For the athlete.

5x5 program. My advice to anyone is achieve your body's comfortable weight with the 5x5 program, then switch to a "Singles" program. Where you literally build up to do 5 singles of 95-100% of your 1 rep max. Fun stuff eh?

Focus on big compound movements:

• Squats (ass to grass, pussy)
• Bench
• Deadlift
• Snatches (if youre a pimp, otherwise do overhead presses of some sissier type)

Your "assistance lifts" are:

• Overhanded Pullups (EXPLOSIVE. All the way down, then EXPLODE upwards)
• Dips (Explode, best done on gymnastics hoops/bars)
• Sprints (Not jogging..because you want to EXPLODEEEEEEEE)

Other shit you may want to try:

• Underhanded pullups. (Explosive - Do not even think about doing curls, that's for body builders and will ruin your punch.)
• Grip work: Get a captain of crush gripper, buy "trainer" and coc#1 5x5 set on trainers until you can close #1, then try singles on #1.

Bodybuilding program:
3x10 program. To "Bodybuild" use low weight (50% of your max) and do 10-15 reps per set.

Focus on Isolation movements, use the machines. Preacher Curls are good for building the GUNZ.

Go to tanning salon, buy an Affliction shirt, and get your hair dyed to complete your bitchness

---

Food:

If you want to build muscle, your caloric intake has to exceed your caloric expenditure. There is absolutely no way around this, what-so-ever. If anyone says otherwise, they don't know what the fuck they're talking about.

Your body is like a car with the best "displacement on demand" system ever designed. If it's running low on fuel (calories) it'll decrease the size of the motor (your muscles.) Calories double as both the fuel and the building blocks (especially protein) of your body.

If you're doing a 5x5 set, you can easily drink a gallon of milk a day on top of your current diet and not gain any fat. However, if you get lazy, you'll get fat as shit.
If you want less fat, eat leaner and less carbs (cottage cheese, tuna, etc). If you don't care, eat lots of Corned Beef Hash and Peanut butter and a gallon of milk a day. You won't gain fat, but it's unlikely you'll lose any either. Haha.





YOGGING (see ron burgendy) vs Sprinting.

Jogging doesn't build muscle (unless you're a complete pussy), but it does burn calories. The more you jog, the more you have to eat to build muscle. If you go overboard with it, it'll cannibalize the shit out of your muscle. If you want to understand what jogging does to you, look at a long distance marathon runner vs a sprinter.

Definately fwap worthy starting at 3:00~


vs.. marathon runners..

[prescient63]

Originally Posted by Darph

Focus on Isolation movements, use the machines. Preacher Curls are good for building the GUNZ.

I liked everything in this post except this line. If you want GUNZ hit your triceps hard. They have more mass than your biceps. Your arms will look much bigger with big ass triceps than big biceps. There is alot to be said to building a good base through power lifting previous to getting on a serious body building program.

Diet is almost the most important part of any weightlifting regimen. 1.5g of protein per pound of body weight is the rule of thumb.

Anyhow here is a sample weight lifting program that should keep you from getting too bored.

Training Weeks 1-4
Sets Reps
Sunday 3 8
Flat-bench barbell press 3 8
inclind Dumbell Press 3 10
incline smith machine press 3 8
smith machine seated press 3 8
seated dumbbell press 3 10
upright rows 3 8
barbell shrugs 3 8
close-grip bench press 3 10
lying triceps extension 3 10

Monday
straight-arm lat pulldowns 3 20
bent rows 3 15
wide-grip pulldowns 3 15
incline dumbell curls 3 15
ez-bar preacher curls 3 20
reverse wrist curls 3 20
Hangning leg raises 3 15
triset with
reverse crunches 3 15
crunches 3 15

Tuesday
barbell squats 3 8
leg presses 3 8
leg extensions 3 10
romanian deadlifts 3 8
standing calf raises 3 10
seated calf raises 3 10

Wednesday
Flat-bench dumbell flyes 3 20
incline bench presses 3 15
cable crossovers 3 20
dumbell lateral raises 3 20
barbell overhead presses 3 15
bent lateral raises 3 20
dumbell shrugs 3 15
triceps pushdowns 3 15
bench dips 3 20

Thursday
pullups 3 10
one-arm dumbbell rows 3 8
reverse-grip pulldowns 3 10
standing barbell curls 3 8
dumbbell concentration curls 3 10
barbellwrist curls 3 10
weighted decline crunches 3 10
superset with
hanging leg raises 3 10


Friday
leg extensions 3 20
superset with
lying leg curls 3 20
smith machine front squats 3 15
barbell squats 3 20
leg-press calf raises 3 15
seated calf raises 3 20


My current program for those who don't have a decent one. I stole it out of Flex i think.

[cdyhybrid]

After reading that I now unconsciously read jog as yog in my head.

[Grooverider]

Most of what you posted is nonsense. Low weight/High rep = build big muscles?

complete nonsense.

[Niafix04]

Originally Posted by Grooverider

Most of what you posted is nonsense. Low weight/High rep = build big muscles?

complete nonsense.

Except he(darph) is correct

[Grooverider]

Tell that to Marius Pudzianowski.

p.s. Don't get work out advice on a computer game forum. This guy is probably a 300lb internet warrior.

[Niafix04]

Uh, maybe you're taking it too literaly, or not realizing that it's relative.

By low weight/high reps he doesn't mean benching 45lbs 30 times. Low reps = 2-5. High reps = 10-15. You should always be struggling with the last rep. Some people go to failure. The amount of weight to get to that point depents on how mighty you are.

Also, I don't understand why you would mention Marius Pudzianowski.

[Burkex]

You are right about running and "cannibalizing the shit out of your muscle."


Yea marathon runners are skinny because they run so much but lol marathoning isn't jogging. In the Boston Marathon the Kenya runners run 4.5 min miles for the whole race. I am sorry but that isn't jogging. Try to run a 4.5 min mile.

[Lyrical]

Prescient, that routine is not a great one for beginners. The frequency is too high, as well as volume. Who did you steal that routine from, Arnold? I tried Arnold's routine when I was a kid, and got overtrained and sick fast. Many pieces of the routine are redundant, and I doubt you are making good gains hitting exercises like squat twice a week. For God's sake, give your spinae erectors time to heal. It takes a full week for your lower back muscles to recover after a good squat workout. My best set of squats has been 450 for six reps, and they aren't the partial ones either. They are regulation powerlifting low. I only squat once a week, because that's all that most natural human beings can handle. If I squatted twice a week, I'd have to be carted around in a wheelchair.

Don't take this too harshly, but that routine is pretty wasteful and stressful. And if you grabbed it from Flex, you are probably using someone's routine that is using copious amounts of drugs to not overtrain.

[Burkex]

I agree with Lyrical. This post says it is for noobs, which I take as new people going to the gym. So if you are very new to lifting this workout is completely nuts. Don't get me wrong, it is a great workout but it is for an advanced weightrainer. If you haven't gone to the gym before and you just go today, after your very first workout the next day the muscles that you worked will be in so much pain and filled with latic acid. It is going to take at least a week for your muscles to be ready to lift again.

In these early stages of lifting you need to ease your body into it. And LOTS of rest is important, I suggest getting 9 hours of sleep during this time. Drink lots of water,take a multi vitamin, and take some Ibuprofen. You are basically tearing apart parts of your tissue and rebuilding it. If you overdo it in the beginning you can get sick because your body is working OT to repair the damage.

A few years ago when I stopped lifting for about 8 months because I hurt my neck and broke my nose in a car accident, when finally I got back into the gym I tried to lift like I had taken no time off. I still remember the pain that was my bicepts. I seriously had so much lactic acid in my arms that I could not even bend my arms they were always at a 90 degree angle. It takes about a week or so for that pain to finally go away. And the first two times that I hit the gym this pain in my arms was there. But after the 2nd time of working a specific muscle group your body gets used to it and there is much less pain. Also do not be discouraged from the pain from the first few visits to the gym, once you get into a routine it is nothing and you actually enjoy the pain and the pump your muscles gets.

Basically if you are just starting out, you need to take it slow. Don't try and lift crazy weights and do crazy sets in your first time in there and certainly do not go to the gym every day and do a workout like the one posted. That workout is for someone who has been going to the gym for awhile, maybe tackle that after you have been lifting steadily for 3 months.

[Rush]

1.5g of protein per pound of body weight is the rule of thumb

How am I going to squeeze a measly 350-360 grams of protein into my diet every day?

[Ahnkosis]

Originally Posted by Rush

How am I going to squeeze a measly 350-360 grams of protein into my diet every day?

350-360? I'm not sure how I'm going to fit the 2 kg I need into my diet.

[prescient63]

Lol if you find it to stressful there is a really easy way to break it down. sun, mon, tues = mon, wed, fri then switch for the next week wed, thur, fri = week two mon, wed, fri. You don't have to take it too literally. If you really aren't listening to your body and what it can handle that is kind of your own fault.

Edit: I've been lifting for 14 years so I just kind of assume people are not going to kill themselves and figure out when they need rest. That said 1.5 grams is the rule of thumb. If you are really fat or some shit just adjust it to your lean weight. And math for the win 350g = .35kg math for the win.

[Tuco]

Originally Posted by Ahnkosis

350-360? I'm not sure how I'm going to fit the 2 kg I need into my diet.

1333lbs?

[Ahnkosis]

Originally Posted by prescient63

Lol if you find it to stressful there is a really easy way to break it down. sun, mon, tues = mon, wed, fri then switch for the next week wed, thur, fri = week two mon, wed, fri. You don't have to take it too literally. If you really aren't listening to your body and what it can handle that is kind of your own fault.

Edit: I've been lifting for 14 years so I just kind of assume people are not going to kill themselves and figure out when they need rest. That said 1.5 grams is the rule of thumb. If you are really fat or some shit just adjust it to your lean weight. And math for the win 350g = .35kg math for the win.

Math FTL, I weigh 1,333 lbs.