Yes. Always use a spotter when your going for high volume low rep on the bench. I've never really been big on the barbell. I think using the stablizing movements that you get with dumbbell bench hits more muscles groups. So I only do barbell one chest workout a month to mix things up. If you can't find a spotter and you want to do a flat bench use the Smith Machine.
I just bought some creatine pills (the only powder there was fruit punch flavored and I can't stand that shit) on Sunday so I've been taking them the last two days. Can't really tell any difference yet.
You should look into Beta-Alanine. Its a naturally occuring Amino Acid and works like a champ. You can get a small bottle with over 250 servings for just $25 bucks. IMO, its the only supplement anyone really needs. http://www.bodybuilding.com/store/betalanine.html
Thanks, I'll try that too. The main thing I'm trying to do right now is lose fat. I can't get myself to run on a treadmill or outside.. I've tried elliptical things and that's better but I still don't like it. As is, I'm playing 1-2 hours of full court basketball 3 times a week, and lifting 3 or 4 times a week. I changed my diet a few months ago and I've lost a lot of weight, I'm just now starting to add in consistent weight training.
I'm the same way, never been a fan of cardio unless its for a purpose, like hoops. Keep on playing hoops and build a good muscle base by lifting weights and you should be well on your way. If your serious about losing weight and losing it quickly I'd suggest something like P90X. If your taking that creatine, be sure to drink plenty of water, if you don't it won't properly absorb and can be bad on your kidneys.
Be vigilant about wearing flip flops in the shower. I have a brutal case of athlete's foot right now because I forgot them one day and showered barefoot.
Really? I haven't worn flip flops yet but I hate when my feet touch damp shit so the gym is the worst. I might have to get some new flip flops.
Update: Still been going to the gym 2-4 times a week. I've been drinking a creatine mix before working out, a chocolate milk protein shake after I work out, and another protein shake after dinner on most days. I've gained noticeable muscle mass & even my wife noticed. My blood pressure has dropped 10 points & I feel much healthier. I've been eating healthy for the most part & it makes a huge difference. I haven't dropped any weight, but that's ok since I've been adding muscle. The eliptical wasn't doing it for me anymore so I tried running on the treadmill and my feet have been holding up for me. I think it's time to invest in some running shoes and trying to really press with the jogging so I burn off more fat. I'm only jogging a mile before my workout, but it drives me close to exhaustion. I'm hoping I can get up to 2 miles in a couple weeks and then keep on building. After the workout I'm still taking the dog for a 2-3 mile walk and have been mixing in stretches of jogging. My endurance is slowly building. Thanks for the tips everybody! I've been turning it around lately & now my wife has jumped on the fitness bandwagon....FINALLY.
Good job! Keep it up. Working out becomes like a high after you get in like a 6 week groove. I almost feel like I have withdrawals if I have to miss a day.
I just took a week and a half off from lifting. Didn't enjoy the time off but my body needed it. Went back today and felt great.
Yeah, I'm talking about a day during my lifting days. I always take the weekend off and take atleast 1 week rest every 8 weeks or so.
Asked me this in another thread so I decided to paste here as it's clearly related. Yes, I've actually been pretty impressed with my results so far. I've managed to go 4-5 times in the past three weeks even when working 50-hour weeks. I'm pretty skinny (127, 5'9") and have put on 5 pounds of muscle within three weeks (sitting at around 133 now). Seeing as I have a pretty low body fat % I'm seeing new muscle mass already so I'm pretty pumped. I'm going to England this Christmas so I want to get to 140, might be too much to ask but I'm making good progress. At first I was pretty shy when lifting, mainly sticking to the machines. Now that I have more confidence I'm moving to the free weights and bench press. I know that is pretty pussy but whatever. Steam room after workout = epic win.
5'9" 127lbs? You need to eat, eat and eat more. That should be your main focus. Quality calories of about 3 to 4,000 a day. Sounds like your an ectomorph? Gain about 15 pounds just from eating a shit load and then sculpt out your body by weight training. It might be hard to meet the requirements for calories, but protein or even weight gainer can help you when your not hungry and need some.
Nice man. It really is a struggle to get going when you first start out. I got lucky because I started lifting in a weight lifting class in HS. I doubt I'd be where I am now without that class. Most useful class in HS? probably! Good luck with the weight gain. Make sure you're eating a lot. Try to get protein in every meal/snack. Yeah don't worry about looking like a noob, everyone's been there. Make sure you're lifting with weights that allows you to make lifts with good form. Took me a while to learn and understand how important it is.
My bodybuilding friend has me on a new strength workout that is kicking my ass, but nice. Four days, one major compound lift each day. Bench, military press, deadlift, and leg press (should be squats, but have a problem that prevents me from doing so). After the major lift, I have three "accessory lifts" that are designed to improve the main compound lift. It's a 4 week process in regards of rep count for the compound lifts. Week 1 is sets of 5 reps. Week 2 is sets of 3 reps with higher weight. Week 3 is sets of 1 rep that will end in you doing your working max as many times as you can. Week 4 is a deload week where I only do like half of my max, basically just to refill for the next cycle, in which all your weights go up. Starting my first deload week tomorrow. He also has me drinking up to a gallon of milk a day. I've gained 6 pounds in the last 3 weeks.
