Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Jan 20 2007, 03:44 PM) <{POST_SNAPBACK}></div><div class='quotemain'>Nah, I'll be able to do those. Just reading about how Good Mornings may be bad for your back if you are a beginner. And the deadlift is different. I'll just try it out now with the dumbells and see if I can get the motion. Hey does the deadlift work with the smaller barbells instead of using the big bar?</div>Will I look stupid using the smaller ones. The normal bar is always taken. :ranting: I'll be doing this stuff Tuesday, Thursday and Fri/Saturday(whenever I can get a ride).
Re: I'm finally serious about this You need at least 48 hours between workouts.First week take everything light, get form down, and get comfortable with the motions. If you have a spotter, test your max in the bench, squat and deadlift. Remember to keep the journal of every set you do with the number of reps and weight you used. I will look at it, ask you a few questions, then set up your first true week of the program with exact weights and such. I will give you a few tips tomorrow on each lift.Do NOT use dumbells for deadlifts. Smaller barbell is fine if the Olympic bars are taken.
Re: I'm finally serious about this I actually need to get in shape as well I'm not really fat I weigh about 129 pounds people say im skinny but I want to get a six pack and muscles does anyone know how?
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Nitro1118 @ Jan 20 2007, 11:33 PM) <{POST_SNAPBACK}></div><div class='quotemain'>You need at least 48 hours between workouts.First week take everything light, get form down, and get comfortable with the motions. If you have a spotter, test your max in the bench, squat and deadlift. Remember to keep the journal of every set you do with the number of reps and weight you used. I will look at it, ask you a few questions, then set up your first true week of the program with exact weights and such. I will give you a few tips tomorrow on each lift.Do NOT use dumbells for deadlifts. Smaller barbell is fine if the Olympic bars are taken.</div>I will get 48 hours usually but if Friday is the only day I can get a ride then that's what it is.... It's too far to walk.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Nitro1118 @ Jan 21 2007, 01:33 AM) <{POST_SNAPBACK}></div><div class='quotemain'>You need at least 48 hours between workouts.First week take everything light, get form down, and get comfortable with the motions. If you have a spotter, test your max in the bench, squat and deadlift. Remember to keep the journal of every set you do with the number of reps and weight you used. I will look at it, ask you a few questions, then set up your first true week of the program with exact weights and such. I will give you a few tips tomorrow on each lift.Do NOT use dumbells for deadlifts. Smaller barbell is fine if the Olympic bars are taken.</div>You don't need at least 48 hours betweenYou need at least 24 hours in betweenYou can go 2 days (different areas of the body each day) then take an off day and continue that pattern
Re: I'm finally serious about this <div class='quotetop'>QUOTE (playaofthegame @ Jan 21 2007, 11:08 AM) <{POST_SNAPBACK}></div><div class='quotemain'>You don't need at least 48 hours betweenYou need at least 24 hours in betweenYou can go 2 days (different areas of the body each day) then take an off day and continue that pattern</div>Yes, you do, UNLESS you are doing a split where you train different body parts (like Biceps and Triceps on Monday, back and chest on Tuesday, etc...). But with the program I gave him he will need a minimum of 48 hours inbetween. You will NEVER see an article about lifting that sounds 24 hours is enough. What lifting does it breaks down your muscle tissue, and muscle growth happens as it adapts to the lifting and creates more than enough tissue during the repair. If you give your body only 24 hours between workouts your body won't be fully recovered, thus your performance will be down and you'll be in threat of LOSING muscle.
Re: I'm finally serious about this well I was suggesting a splitI feel it is more effective than anything because you work every part of your body and you give yourself plenty of time for your muscle tissues to grow back
Re: I'm finally serious about this <div class='quotetop'>QUOTE (playaofthegame @ Jan 21 2007, 01:54 PM) <{POST_SNAPBACK}></div><div class='quotemain'>well I was suggesting a splitI feel it is more effective than anything because you work every part of your body and you give yourself plenty of time for your muscle tissues to grow back</div>That's mopre effective for gaining muscle, but not strength. The strength program I gave, outside of bicep curls, do not have exercises that isolate any single muscles. They work multiple joints and muscles which is more effective for overall strength. Not to mention those exercises are generally what coaches will look for if they ever tested each player's strength.
Re: I'm finally serious about this ASU Fan I got a pretty good workout for all body , plus real core strength workout, cardio-vascular, basketball and all that, PM me if interested.The one thing Nitro is really mising is a real core workourt. I dont care if you have 200 lbs on your biceps. If you dont have a strong back/abs you cannot do <u>anything.</u>Its proven that <u>EVERY SINGLE MOTION BY THE BODY</u> is generated from the core (abs, back)
Re: I'm finally serious about this <div class='quotetop'>QUOTE (RaptorFan#1 @ Feb 2 2007, 12:15 AM) <{POST_SNAPBACK}></div><div class='quotemain'>ASU Fan I got a pretty good workout for all body , plus real core strength workout, cardio-vascular, basketball and all that, PM me if interested.The one thing Nitro is really mising is a real core workourt. I dont care if you have 200 lbs on your biceps. If you dont have a strong back/abs you cannot do <u>anything.</u>Its proven that <u>EVERY SINGLE MOTION BY THE BODY</u> is generated from the core (abs, back)</div>Deadlifts, squats, rows, good mornings, among other exercises that I listed directly and indirectly work the core. Just because you're not doing crunches, planks, and all of that doesn't mean you're not working your core. Not to mention I wanted to keep it as simple and straight-forward as possible due to him being a beginner.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (RaptorFan#1 @ Feb 1 2007, 10:15 PM) <{POST_SNAPBACK}></div><div class='quotemain'>ASU Fan I got a pretty good workout for all body , plus real core strength workout, cardio-vascular, basketball and all that, PM me if interested.The one thing Nitro is really mising is a real core workourt. I dont care if you have 200 lbs on your biceps. If you dont have a strong back/abs you cannot do <u>anything.</u>Its proven that <u>EVERY SINGLE MOTION BY THE BODY</u> is generated from the core (abs, back)</div>Any suggestions, just post here. I am doing sit-ups when I can and I think I do some core exercises at the chiropractor too. Any good exercises should be posted.
Re: I'm finally serious about this if you want to work the core, then the best are planks. Basically you face the ground, on toes and on forearms, and use your abs/lower back to keep body parallell to floor. When you can do it for over a minute then you can use some weight.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (Nitro1118 @ Feb 2 2007, 04:03 PM) <{POST_SNAPBACK}></div><div class='quotemain'>if you want to work the core, then the best are planks. Basically you face the ground, on toes and on forearms, and use your abs/lower back to keep body parallell to floor. When you can do it for over a minute then you can use some weight.</div>Good one. :happy0144: 5 lifting sessions and my biceps are twice as large, with no creatine! :shifty2: Of course...my upper body and abs have built muscle too but they have pushed the fat out so now my man boobs and gut are even larger. :cry2:
Re: I'm finally serious about this Don't worry, just follow the program I gave you and you will see big gains in strength, then when you do the other phases you will see mass gains, and then finally we will chisel it away and you will have much less body fat and be far stronger and muscular. It is an excrutionatingly long process, but I promise you will see tons of improvement.Also, don't be scared if you feel a bit sluggish and slow on the court during this phase. That is you getting used to new muscle, new strength, etc... During the next phases we will put some explosion and speed into those legs to mesh with the new strength, thus making you much faster and explosive than before. PS- Remember, keep a journal!
Re: I'm finally serious about this I'm ashamed to say that I F*cked up your plan, but the bench pressin and squattin is treating me well. 95 bench press 23 or 24 times...in 5 sets.
Re: I'm finally serious about this <div class='quotetop'>QUOTE (ASUFan22 @ Feb 2 2007, 06:19 PM) <{POST_SNAPBACK}></div><div class='quotemain'>I'm ashamed to say that I F*cked up your plan, but the bench pressin and squattin is treating me well. 95 bench press 23 or 24 times...in 5 sets.</div>How did you f*ck up. And with the exercises, 5 reps means you do the motion 5x, and those reps consist of a set. It doesn't really matter how many times you do the movement in a workout. BTW, you're only supposed to lift 3x a week. remember that.
Re: I'm finally serious about this I am doing 3 times a week. For bench presses I do 4 sets of 5 but I can only get 3 or 4 on the last one before I struggle to put the bar back on the very bottom hook right above my head.It's just that some of the exercises are just new to me and I just got myself lost. I wandered around a little bit, felt stupid, and went off to work out different muscles with machines or the barbell.I go on Tuesday, Thursday and Saturday. I made sure I got those 48 hours like you said and I'm feeling real strong, even though most of it is in my head. I made a nice power lay-up in basketball. Oh and I squat 140 when I go there at the sets that you asked of me, but my left knee hurts a little bit, nothing too serious. I think just cause I do that after doing various leg exercises with the physical therapist.
Re: I'm finally serious about this I'm proud of myself. I couldn't even do 10 push-ups in middle school and now I can do about 30. I was around 15 last year.
Re: I'm finally serious about this Keep it up, bro! You're doing great. keep with the program and amount of sets, and every week or 2 try to put 5 more pounds onto the bar on most exercises. Your bench and squat for the first 2-3 weeks will probably go up possibly 10lbs a week.Remember, stick with the exercises and program, get your rest, and also PLEASE keep a journal recording the weight you use and sets and reps. It will be far easier to keep track of progress and it could cause me to make some tweaks to the program (IE- if you start to plateu in terms of gains, then we have to make tweaks to get progress back going, whether it be changing sets/reps or exercises).
Re: I'm finally serious about this I'll keep it here. Squats-140Bench-95(I wanna get a spotter before I try to go up but all my friends go on different days. I'll try 100 thought once I can get to the 25 reps.)Shoulder Press on machine, confusion and embarrassment kept me away from dumbbells...100 poundsBarbell Bicep Curls- 40 but it's getting easy so I'll bump up to 50.The other ones I forgot but it's mostly from the 50-60 range for each arm. I haven't gotten to quite a few of these exercises but I'm using the machines for different muscles. Don't worry, I'll get to more free weights eventually when I'm more confident in my abilities. You should have seen me wandering around like a fool trying to figure things out. I like, circled the whole free weights area and was too embarrassed to try anything.
