Working Out at the Gym

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Hurting this morning. Finished my chest routine and did 45 min on the bike before going to bed. Got up at 5am, could not get back to sleep, and did another 30min. Definitely going to need a pre workout boost before doing legs this evening.

And Ronan, I did not look at the Oden dick picks and definitely would not be interested in seeing your smaller/unfamous crank.
 
I'm not getting the same pain after the gym anymore. Maybe I need to put up the weight?
 
Ronan said:
I'm not getting the same pain after the gym anymore. Maybe I need to put up the weight?
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Mick knows better, but I have been doing good with pushing what I lift with every session. I keep a log of every exercise and can see if I did too little or just enough the previous time. Will do eight exercises per workout with 4 sets of 20,16,12,8 for legs and 15,12,10, and 6 for arms. Just the basic starting workout from the Encyclopedia of Modern Bodybuilding.

Not looking to hurt myself, but crave that really good burn.
 
The thing is, I feel like I'm seeing muscle growth without getting much post-work-out burn. I'm mainly talking about my arms.
 
Ronan said:
I'm not getting the same pain after the gym anymore. Maybe I need to put up the weight?
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Definitely up the weight. Make sure you're not sacrificing form for more, or too much weight, though.
 
That's the thing, I feel like I'm between weights but I can't use increments. One up is too much, can't get my set in, one less is good, I get a good burn during it but nothing after? Perhaps I'm still doing good.
 
MickZagger said:
When you're doing those lifts focus more on the squeeze of the muscles conracting. Go very slow to make a point that you are working the muscles. I see too many people go through the motions with back.

There's so many muscles in the back, a lot of people do the same exercises everytime and it only works one portion of the back.
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This. When I lift, I work on the negative return as much as the postive press/pull. What I mean is if I'm doing a bench press, I press on a count of "one", hold "one" and then decline back to my chest slowly to the count of three. I focus on proper form more than weight, and I mix up my workouts every two weeks.

If I do back exercises, I do 5-6 different exercises to cover all the muscles groups in the back. Your back shouldn't recover faster than other areas and you'll KNOW when you've really worked it.
 
Ronan said:
That's the thing, I feel like I'm between weights but I can't use increments. One up is too much, can't get my set in, one less is good, I get a good burn during it but nothing after? Perhaps I'm still doing good.
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What increments are you doing your sets in?
 
maxiep said:
This. When I lift, I work on the negative return as much as the postive press/pull. What I mean is if I'm doing a bench press, I press on a count of "one", hold "one" and then decline back to my chest slowly to the count of three. I focus on proper form more than weight, and I mix up my workouts every two weeks.

If I do back exercises, I do 5-6 different exercises to cover all the muscles groups in the back. Your back shouldn't recover faster than other areas and you'll KNOW when you've really worked it.
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What can I do to switch up my arm work-out?

I can't think of much besides free weights, curls, and a couple of others (don't know the names). I'm fine when it comes to any other muscle group.

Today is my back work-out and I'm going to try and push myself as hard as I can go. I wanna struggle opening doors come tomorrow, heh.
 
Rodolfo said:
It will, but you should throw calf raised in there. if you have one of these machines at your gym, get on it.
Standing_calf_raise.jpg
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And don't be shy about the weight. The calf muscles are the 2nd most dense in the human body (after the jaw muscles). You should be able to max out at two to two-and-a-half times your body weight. Just make sure you don't lock your knees.
 
maxiep said:
And don't be shy about the weight. The calf muscles are the 2nd most dense in the human body (after the jaw muscles). You should be able to max out at two to two-and-a-half times your body weight. Just make sure you don't lock your knees.
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^Yes, never lock your knees out, espeically on Leg Press.
 
Ronan said:
15,12,10, and 6? Same weight?
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That is for arms. Legs do 20, 16,12, and 8.

First set is your warmup. Take what you are doing sets of now and subtract some to ensure you get 20.

Second set maybe alittle less than what you currently do.

Third set normal weight.

Fourth set add what you can push for a lower rep.

I keep records and it takes the guesswork out between workouts.
 
Charcoal Filtered said:
That is for arms. Legs do 20, 16,12, and 8.

First set is your warmup. Take what you are doing sets of now and subtract some to ensure you get 20.

Second set maybe alittle less than what you currently do.

Third set normal weight.

Fourth set add what you can push for a lower rep.

I keep records and it takes the guesswork out between workouts.
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Cheers.
 
maxiep said:
And don't be shy about the weight. The calf muscles are the 2nd most dense in the human body (after the jaw muscles). You should be able to max out at two to two-and-a-half times your body weight. Just make sure you don't lock your knees.
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The machine at my gym is a sit down and I do not like it at all. Have been giving it a fair chance and am going switch to one of the Smith machines toninght.
 
BlazersBlood said:
Hit the gym today. Changed it up a bit since I felt like I was getting in a rut. I hit up the row machine:

machine-rowing-image1.jpg


That thing kicked my ass! I started off at level 5 and I thought it was a bit too easy. But I kept it at that setting & I'm glad I didn't increase it. I had a hard time going a full 10 minutes after I jogged on the treadmill for 10 minutes. I think I'm gonna start mixing that in on my back days to get warmed up & get a good cardio before I begin.
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I bought a Concept II for my basement gym. That and the VersaClimber are the best aerobic machines around. You can do only 45 minutes and you'll be crushed.
 
Charcoal Filtered said:
Added 30min of rowing today and 45 min on the bike before going to bed. Started to see some results from primarily lifting, but none of the fat builtup around my waist was going away. Going to be switching up my routine next week anyway because there are more than one of the exercises where I have maxed out the machine.
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There are two different kinds of fat: intramuscular and subcutaneous. You can target intramuscular fat, but there's nothing you can do with subcutaneous but to lose weight. It's just where your body stores its excess fat.

As for rowing exercises, you can mix it up by doing sprints mixed with long rows. It's the rowing equivalent of interval training. There are all sorts of forums with great rowing workouts.
 
maxiep said:
There are two different kinds of fat: intramuscular and subcutaneous. You can target intramuscular fat, but there's nothing you can do with subcutaneous but to lose weight. It's just where your body stores its excess fat.

As for rowing exercises, you can mix it up by doing sprints mixed with long rows. It's the rowing equivalent of interval training. There are all sorts of forums with great rowing workouts.
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Blended a couple of points and should have just stuck with one.

I am pretty sure my extra weight is just from not enough activity. Cut down on my aerobic activity to make sure it was not interferring with my muscle growth. With so little activity, switching it around is really not necessary. Will try the interval training on the rower in a couple of weeks though with hitting it as much as possible now.
 
Ronan said:
15,12,10, and 6? Same weight?
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I'm not sure if I ever read your goals, but if I remember right you want to get bigger right?
If that's the case, I wouldn't do anymore then 12 reps on anything. Over 12 reps is just fat loss, which is the exact opposite that you want. You're 3x10 is fine. Warm up sets shouldn't be more reps, they should just be lighter weight. If you do more reps you are actually doing yourself a disservice (I won't get into that logistics of it).
If I'm wrong and you are trying to lose weight, forget what I said.
 
dpc said:
I'm not sure if I ever read your goals, but if I remember right you want to get bigger right?
If that's the case, I wouldn't do anymore then 12 reps on anything. Over 12 reps is just fat loss, which is the exact opposite that you want. You're 3x10 is fine. Warm up sets shouldn't be more reps, they should just be lighter weight. If you do more reps you are actually doing yourself a disservice (I won't get into that logistics of it).
If I'm wrong and you are trying to lose weight, forget what I said.
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I don't need to lose weight, just muscle mass. So 3x10 is fine? Increasing weights each set?
 
I am basically reading straight from the Governators book.

page 139

Training this way gives you the best of all possible worlds. You start out relatively light, which gives your muscles time to fully warm up for that particular exercise; you go on to to slightly fewer reps with a heavier weight, which forces lots of blood into your muscles and gives you a great pump; and finally, you add more weight sot that you are training relatively heavy for power and strength.
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Have also done both starting out and agree with Arnold.
 
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