Working Out at the Gym

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Just a few basic guidelines. These aren't exactly set in stone, but they are good guidelines.

6-8 reps is for strength (anything under 8 for that matter)
8-12 is for size
12+ is for shaping and/or stamina.

These are just guidelines though, unless you are going to become a bodybuilder or compete in something I wouldn't worry that much about it. Also, try and remember that you will not build any muscle in the gym. You will lay down the foundation, but the actual building process of muscle is done in the kitchen and sleeping.

As far as your splits, I'm not sure you're schedule or anything but my split for now is
Monday Biceps and Back
Wed Chest, tri, shoulder
Fri Legs

I know people who do 4 days a week and they work out two days on, day off, two days on, then two days off. They keep the same split going, and just start over on the fourth day. For example
Monday back
tuesday chest
thurs leg
friday back

and then just start on chest the following Monday.

They are a million ways to do things, and it seems sometimes things completely contradict each other. The best way to figure it out is to go in the gym for a few weeks and find out what your body responds to. Their might be a lift that is awesome for me or Ronan, but when you do it, you're body might not react to it at all.
 
dpc said:
Just a few basic guidelines. These aren't exactly set in stone, but they are good guidelines.

6-8 reps is for strength (anything under 8 for that matter)
8-12 is for size
12+ is for shaping and/or stamina.

These are just guidelines though, unless you are going to become a bodybuilder or compete in something I wouldn't worry that much about it. Also, try and remember that you will not build any muscle in the gym. You will lay down the foundation, but the actual building process of muscle is done in the kitchen and sleeping.

As far as your splits, I'm not sure you're schedule or anything but my split for now is
Monday Biceps and Back
Wed Chest, tri, shoulder
Fri Legs

I know people who do 4 days a week and they work out two days on, day off, two days on, then two days off. They keep the same split going, and just start over on the fourth day. For example
Monday back
tuesday chest
thurs leg
friday back

and then just start on chest the following Monday.

They are a million ways to do things, and it seems sometimes things completely contradict each other. The best way to figure it out is to go in the gym for a few weeks and find out what your body responds to. Their might be a lift that is awesome for me or Ronan, but when you do it, you're body might not react to it at all.
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Thanks for the tips. I'll probably do the two-day splits.
 
BlazersBlood said:
Ronan, thanks! You da man!


Why glucose? Don't I want my body to burn off the fat that I have stored instead of taking in more carbs?

So I guess I'll just stick with a protein shake.
Click to expand...

Because your body doesn't use fat as fuel when you are doing something as anaerobic as heavy lifting. You can't convert fat or protein to usable energy fast enough to provide energy for lifting.

Glucose after workout is important because it takes more than just protein to build muscle.
 
blazerboy30 said:
Because your body doesn't use fat as fuel when you are doing something as anaerobic as heavy lifting. You can't convert fat or protein to usable energy fast enough to provide energy for lifting.

Glucose after workout is important because it takes more than just protein to build muscle.
Click to expand...
Gotcha. So I should supplement my post workout meal with some whole grain bread and/or fresh fruit? I'm not sure I'm good with taking glucose tablets for a source of glucose.
 
Ronan said:
Walking your dog is a pretty good way to do it. Is your dog good on the leash? Try taking him/her out on the bike. That's what I do and I get a hell of a leg/cardio work out.
Click to expand...

She's just a pup. She's also half rottweiler & half Italian mastiff. It's not good for young dogs to run. It fucks up their joints when they're too young. I really love this dog & due to her breed she's prone to hip & back problems. A brisk long walk is probably the best exercise for her.

Just a few basic guidelines. These aren't exactly set in stone, but they are good guidelines.

6-8 reps is for strength (anything under 8 for that matter)
8-12 is for size
12+ is for shaping and/or stamina.

These are just guidelines though, unless you are going to become a bodybuilder or compete in something I wouldn't worry that much about it. Also, try and remember that you will not build any muscle in the gym. You will lay down the foundation, but the actual building process of muscle is done in the kitchen and sleeping.

As far as your splits, I'm not sure you're schedule or anything but my split for now is
Monday Biceps and Back
Wed Chest, tri, shoulder
Fri Legs

I know people who do 4 days a week and they work out two days on, day off, two days on, then two days off. They keep the same split going, and just start over on the fourth day. For example
Monday back
tuesday chest
thurs leg
friday back

and then just start on chest the following Monday.

They are a million ways to do things, and it seems sometimes things completely contradict each other. The best way to figure it out is to go in the gym for a few weeks and find out what your body responds to. Their might be a lift that is awesome for me or Ronan, but when you do it, you're body might not react to it at all.
Click to expand...

Thanks for the tips dpc.
 
BlazersBlood said:
Gotcha. So I should supplement my post workout meal with some whole grain bread and/or fresh fruit? I'm not sure I'm good with taking glucose tablets for a source of glucose.
Click to expand...

Do some searching around for chocolate milk as a recovery drink. It is thought to be good for recovery because of the high glucose and protein content.
 
BlazersBlood said:
So I started working out again this last week after several years of wallowing in complete laziness. I quickly realized I'm pathetically weak & I need some help.

My biggest problem right now is recovery. I'm not pushing very hard right now. Only doing 6-9 sets of exercises on each muscle group, if that. I need some advice on what supplements would help with recovery so I'm not so damn sore.

Also, what supplements would be good to take to help me get cut? The last time I worked out I used creatine, and I liked it, but I've heard nothing but bad things about it over the past few years. I'm not looking to kill my liver and kidneys to get in shape.

I was thinking about just doing it the old fashioned way with diet and exercise, but if there was a good shake or something I could supplement my diet with I'd like to try it out.
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I don't use just creatine, but I use a pre-workout shake to get me going. 6-9 exercises per body part is plenty fine.

There's all kinds of things to use. One of the best products I've ever tried was Jack3d. Take 30-45 min prior to working out. Also, a good protein is important. I always tried to consume my amount of body weight in grams of protein per day.

If taking something with creatine, be sure to drink plenty of water. If you drink enough water it shouldn't have any effect on your kidneys. I never use just creatine though, if I get creatine its in a pre-workout shake.

Biggest tip I can give you though, is to mix up your workouts every 3 or 4 weeks to avoid a plateau. For instance, do bench with the barbell for a couple weeks than change up and do bench with dumbbell for a couple weeks. Do this with all excercises. Your muscles will never get used to the same workouts and will get a good shock.
 
blazerboy30 said:
Do some searching around for chocolate milk as a recovery drink. It is thought to be good for recovery because of the high glucose and protein content.
Click to expand...

I've been doing that for a couple years now. Actually anything with some sugar content is best after workout.
 
ripped.jpg

This was actually taken two weeks before my emergency surgery in April.
 
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If your going to get supplements, always get them online! Don't ever go through GNC or Max Muscle or any of those stores. Almost always they will double in price. I get my stuff from bodybuilding.com or supplementwarehouse.com. The warehouse will match any price. Some things you would pay $45 bucks for at GNC you can find at those sites for $25 to $30.
 
DeanMoriarty said:
I recommend this as well. Not only does it give you more protein when you add it with MILK (rather than water)....it tastes great with the milk.
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Agreed, I've always mixed with milk. Tastes nasty with water to me.
 
I do low weight/high reps at this point in my life. I typically run 3-4 miles a day either outside or on a treadmill, and then I do the following (I vary the exercise, though, so this is an example).

Day One - 25 dumbell curls @ 20 lbs - 2 sets, Tri-bar reps at 60 lbs - 25 reps at 2 sets, preacher bar curls @ 55 lbs - 25 reps at 2 sets, overhead triceps @ 50 lbs - 25 reps at 2 sets, dumbell curls 15 lbs @ 75 reps and 1 set, and then I hit the heavy bag for 10 minutes until I about puke.

Day Two - Decline or incline free bench @ 135 lbs - 20 reps at 2 sets, back extentions with 20 lb dumbells - 20 reps at 2 sets, dumb bell fly 20 lbs - rep of 25 at 2 sets, lat pulldowns 120 lbs - 25 reps at 2 sets, and then decline push-ups until my arms give out.

Day Three - 3 sets squats @ 225 lbs 10 reps, explosion jumps onto a bench - 15 res at 3 sets, calf lift - 10 sets and 10 reps with 10 second breaks, and then lunges 10 reps @ 3 sets with 45 lb dumb bells.

Day Four - start over with Day one, but play some pick-up hoops or something for more than just basic cardio.
 
BGrantFan said:
I do low weight/high reps at this point in my life. I typically run 3-4 miles a day either outside or on a treadmill, and then I do the following (I vary the exercise, though, so this is an example).

Day One - 25 dumbell curls @ 20 lbs - 2 sets, Tri-bar reps at 60 lbs - 25 reps at 2 sets, preacher bar curls @ 55 lbs - 25 reps at 2 sets, overhead triceps @ 50 lbs - 25 reps at 2 sets, dumbell curls 15 lbs @ 75 reps and 1 set, and then I hit the heavy bag for 10 minutes until I about puke.

Day Two - Decline or incline free bench @ 135 lbs - 20 reps at 2 sets, back extentions with 20 lb dumbells - 20 reps at 2 sets, dumb bell fly 20 lbs - rep of 25 at 2 sets, lat pulldowns 120 lbs - 25 reps at 2 sets, and then decline push-ups until my arms give out.

Day Three - 3 sets squats @ 225 lbs 10 reps, explosion jumps onto a bench - 15 res at 3 sets, calf lift - 10 sets and 10 reps with 10 second breaks, and then lunges 10 reps @ 3 sets with 45 lb dumb bells.

Day Four - start over with Day one, but play some pick-up hoops or something for more than just basic cardio.
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Hmmmmm... Looks like just enough to maintain.
 
ZAGS IS SWOLE!

i thought you were black for some reason. :ohno:
 
I wish you didn't post a picture of yourself. Now I can confirm my picture of you being a complete douche. ;)
 
MickZagger said:
Hmmmmm... Looks like just enough to maintain.
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I don't have 3 hours to spend at the gym anymore, unfortunately, and I put on muscle mass very easily when lifting low reps/high weight. You look kind of short in that photo. How tall are you?
 
Ronan said:
I wish you didn't post a picture of yourself. Now I can confirm my picture of you being a complete douche. ;)
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LMAO

Did the sleeves fall off that shirt? ;)

Anyhow, thanks for making this thread even more awkward, MickZagger.
 
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BGrantFan said:
I don't have 3 hours to spend at the gym anymore, unfortunately, and I put on muscle mass very easily when lifting low reps/high weight. You look kind of short in that photo. How tall are you?
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5'9". Can't tell you how the sleeves got off the shirt, I jacked it from my brother.
 
"On 27 July 2009, with only 5 weeks training and no significant prior history of running, Izzard began seven weeks of back-to-back marathon runs (with Sundays off) across the UK to raise money for Sport Relief. He ran from London to Cardiff, to Belfast, to Edinburgh, and back to London carrying flags of England, Scotland or Wales depending on which country he was in, and carried a self-designed green flag bearing a white dove when in Northern Ireland. The blog Eddie Iz Running was a document of his road running marathon, in which he ran 43 marathons in 51 days. He completed the run on 15 September 2009, after having run at least 27 miles each day, 6 days a week for 7 weeks straight, covering more than 1,100 miles across the UK".<---WOW!

I didn't know something like this was humanly possible...pretty motivating stuff.
[video=youtube;aetnOwJx8MM]
it's 3 episodes in 18 parts.
 
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