Weight-Lifting

[Die Rote Fahne]

In the past 6 months I started going to the gym, for the sole purpose of building muscle tone and getting stronger. I used to go 2-3 times a week, then 1 or 2 times a week. Now I am lucky if I go once a month...a lot of other things to do, but I think I'll start going back.

However, I have noticed results from my time there. My dumbbell curls went from 20lbs in each hand, to 45lbs in each. My bench press went from about 85lbs to 125lbs, shoulder press went from about 80 to 120.

It is really enjoyable, especially the challenge of getting higher numbers (reaching 150lbs bench press). Now, I only have ever done shoulder, chest and arm workouts...cause...i am totally going for the glamour muscles...

Anyways, who else enjoys it? What tips do you have? And lastly, Creatine, I have used it a couple of times, and found myself more energized, and I could push myself harder, does it work for you guys?

NOTE: I still consider myself a huge noob to weight lifting, and I feel like a douche when people are watching me struggle to get 125lbs up that 5th rep, and then they go do like...225lbs for like...10. Though, for my sporadic, and as of the past 3 months very lax attendance, I consider myself doing good.

[xub3rn00dlex]

In the past 6 months I started going to the gym, for the sole purpose of building muscle tone and getting stronger. I used to go 2-3 times a week, then 1 or 2 times a week. Now I am lucky if I go once a month...a lot of other things to do, but I think I'll start going back.

However, I have noticed results from my time there. My dumbbell curls went from 20lbs in each hand, to 45lbs in each. My bench press went from about 85lbs to 125lbs, shoulder press went from about 80 to 120.

It is really enjoyable, especially the challenge of getting higher numbers (reaching 150lbs bench press). Now, I only have ever done shoulder, chest and arm workouts...cause...i am totally going for the glamour muscles...

Anyways, who else enjoys it? What tips do you have? And lastly, Creatine, I have used it a couple of times, and found myself more energized, and I could push myself harder, does it work for you guys?

NOTE: I still consider myself a huge noob to weight lifting, and I feel like a douche when people are watching me struggle to get 125lbs up that 5th rep, and then they go do like...225lbs for like...10. Though, for my sporadic, and as of the past 3 months very lax attendance, I consider myself doing good.

I lift things up and put them down.

It is absolutely enjoyable, and I can recommend a few more intense routines if you're up for the challenge! Creatine, been on it for over 1.5 years ( except when on cycle! ). No negatives, do it. :D

Have you worked out before?

Don't worry about feeling like a noob. I maxed out 285 lbs on the bench last thursday ( went up by 10 lbs ) only to have some jerk off come in after and rep it 6 times. Makes me feel puny at times!

[Die Rote Fahne]

I lift things up and put them down.

It is absolutely enjoyable, and I can recommend a few more intense routines if you're up for the challenge! Creatine, been on it for over 1.5 years ( except when on cycle! ). No negatives, do it. :D

Have you worked out before?

Don't worry about feeling like a noob. I maxed out 285 lbs on the bench last thursday ( went up by 10 lbs ) only to have some jerk off come in after and rep it 6 times. Makes me feel puny at times!
Yes, I have worked out plenty of times. For the first 2-3 months, probably 1-2 times a week average, the last 2 months maybe 2-3 times a month.. Maybe more maybe less, I can't remember... :D

Can't say I know a whole lot though... and to add to that, now that I don't have a buddy who goes there with me, I'm not as motivated and haven't been going for the past while.

Have you noticed much bullshitting in terms of benching? hahah...so many people will be like "yeah I can bench X lbs" and you know they can't...they probably haven't even done any benches in their lives.

[xub3rn00dlex]

Yes, I have worked out plenty of times. For the first 2-3 months, probably 1-2 times a week average, the last 2 months maybe 2-3 times a month.. Maybe more maybe less, I can't remember... :D

Can't say I know a whole lot though... and to add to that, now that I don't have a buddy who goes there with me, I'm not as motivated and haven't been going for the past while.

No I was talking about prior to the past few months. If you've worked out let's say 2 years ago intensely, yet lost all your gains, you'd get them back very quickly since muscle memory would kick in.

Going to the gym is a learning experience, you should be reading a lot if you want to be serious about it. Technique, methods, supplements, etc.

Perhaps if you're losing motivation you're doing it for the wrong reasons? You have to do it because you want to, for you. Pushing and pulling weights is easy, it's the mental part of working out that is hard.

[Die Rote Fahne]

No I was talking about prior to the past few months. If you've worked out let's say 2 years ago intensely, yet lost all your gains, you'd get them back very quickly since muscle memory would kick in.

Going to the gym is a learning experience, you should be reading a lot if you want to be serious about it. Technique, methods, supplements, etc.

Perhaps if you're losing motivation you're doing it for the wrong reasons? You have to do it because you want to, for you. Pushing and pulling weights is easy, it's the mental part of working out that is hard.
Prior no. I was never intensely working out. My workouts would consist of 1 hour -- average 2/3 times a week -- for about 2-3 months -- focusing on two groups each time (arms and chest on Monday and shoulders and core on Thursday for example). The past 2 months, the few times I have gone, I focus on one group (chest OR arms) for the full hour.

I find for the most part, that I've just been exhausted with school, pregnant girlfriend (now that we have the baby it's even more exhausting), and life in general. I also found that having someone there pass the time in between sets, and allowed me to push myself (motivation and spotting me). If I had a spotter, I'd go for that 135lbs right now, as opposed to just sticking with 125 for the next couple of workouts.

Also, what is the average 100% muscle recovery time after a workout, and is it good to go back and workout the same muscles again whilst you're still sore?

[xub3rn00dlex]

Prior no. I was never intensely working out. My workouts would consist of 1 hour -- average 2/3 times a week -- for about 2-3 months -- focusing on two groups each time (arms and chest on Monday and shoulders and core on Thursday for example). The past 2 months, the few times I have gone, I focus on one group (chest OR arms) for the full hour.

I find for the most part, that I've just been exhausted with school, pregnant girlfriend (now that we have the baby it's even more exhausting), and life in general. I also found that having someone there pass the time in between sets, and allowed me to push myself (motivation and spotting me). If I had a spotter, I'd go for that 135lbs right now, as opposed to just sticking with 125 for the next couple of workouts.

Also, what is the average 100% muscle recovery time after a workout, and is it good to go back and workout the same muscles again whilst you're still sore?

The gym does get exhausting after a busy day, I know. How big is your gym, and are there a bunch of people there? I work out alone, but in between sets I usually spot other guys and apparently I'm a good spotter haha. Guys go across the entire gym asking me to spot them, so you should try it. I'm sure if you ask someone for a quick spot they'll give you one.

There is no general rule for 100% muscle recovery. It really depends on your own body, rest, and diet. If you're sore 3-4 days after working out a muscle group, you're probably not eating right, not sleeping right, and not getting proper supplementation ( Post workout meals, etc. ) You should work out muscle groups back to back. So don't do triceps and shoulders monday, and then do chest tuesday. Give it at least one day of rest. Preferably you shouldn't feel sore from a previous workout, and considering I never am I can't really give you a solid answer there.

[GatesofLenin]

I used to lift weights 2x a week but now don't find it enjoyable anymore. I started in grade 11 and got hooked. Look into DC training and you'll see what the routine was like. As far as creatine goes, I eat alot of red meat so I get more than enough creatine from natural food sources. Make sure you drink alot of water with the creatine, it can dehydrate you real quick.

[Niall]

Id advise you to add deadlifts and squats to your routine. Their the other of the big 4 that includes bench press and shoulder press. Also, do you do different angles for bench or just flat?

[xub3rn00dlex]

Id advise you to add deadlifts and squats to your routine. Their the other of the big 4 that includes bench press and shoulder press. Also, do you do different angles for bench or just flat?

Sounds a lot like the Westside workout and Wendler's 5/3/1 workout. Definitely look into those for strength gains.

[black magick hustla]

First. going to the gym once a month is worthless. you dont need to spend that much time in the gym. i go about three times a week for an hour. Anyway, i am a really busy man so what i do is that in order to make my workout efficient, i do only compound excersizes. i.e. deadlift, squat, bench press, military press, dips, chin ups, and glute ham raises. ive seen some results. i skip the arm workouts because i dont have time to isolate my arm muscles but ive seen them grow by just sticking to compound excersizes, rather than the more fancy bodybuilder isolation machines that i think are there for people who have more time than i do. in a 4 month span i probably more than doubled all my lifts, but probably bnecause i used to hit the gym a few years ago and my muscles have some memory from that.

a compound excersize is an excersize that works out multipe muscles at the same time.

[Vladimir Innit Lenin]

1. Creatine is fucking shit, don't use it. You have to train extremely hard on it to see results, otherwise you will just get a lot of water retention and look bloated (And have wasted a shit load of money). Honestly, unless you want to look like the terminator, then you don't need any supplements, they're just a waste of money, even protein shakes can be subbed for chicken/eggs, which are better sources of protein, the shakes are just for convenience really.

2. Congrats on seeing some results, you'll be wanting to work on your entire body to see even results. I'll take you through the physiological stuff quickly (sorry if i'm repeating what has already been said):

You have 4 main muscle groups that need exercising: chest, shoulders, back and legs, and these should be exercised on separate days ideally. I tend to work my triceps on chest/shoulder days, and my biceps on back days, it just means less work (since chest/shoulders work triceps & back works biceps anyway, so less sets on the arms til failure!).

As has been said, you want to try to incorporate as many compound exercises as possible with the free weights, though I would take issue with benchpress; as far as i'm concerned, dumbell chest press is far superior in terms of ease of exercise (i.e. not needing a spotter on heavier weights), reducing incidence of injury and the actual range of movement you can achieve.

Aside from that, try to bench/shoulder press/arnie press on your shoulder days, deadlift on your back days (along with pull-ups, they are king for back and core strength too) and squats on your leg days.

If you want any more specific advice them PM me.

[Vladimir Innit Lenin]

I should also add that creatine has some incidence of higher cancer rates. I just don't see the benefit to it at all unless you want to look ridiculously big/are lazy.

[xub3rn00dlex]

I should also add that creatine has some incidence of higher cancer rates. I just don't see the benefit to it at all unless you want to look ridiculously big/are lazy.

While i agree with most of your posts, i have three quarrels.

1. Creatine is shit? Wtf are you talking about? Creatine is naturally found in red meats, and does not make you "hyooooooooj". It does wonders for increases your strenght and energy, and unless you can provide us with a widely accepted medical study citing those cancer issues and it's inefficiency, you're talking nonsense. I've been on creatine for 1.5 years and i'm not huge.

2.provide evidence for your claim against supplementing protein.

3. I don't think dumbell pressing should replace bench pressing, as you still need a spotter on heavier weights. You should always have a spotter when lifting heavy, no exceptions. Dumbell presses work each pectoral seperately while bench pressing work them together. Substituing the exercises for eah other evrry other week is the better way to go.

[Vladimir Innit Lenin]

1. I was talking about as a supplement, if your goal is not to work super hard (and as the OP says he goes to the gym once a month, I feel i'm justified).

2. I'm not against supplementing protein on a scientific level, but i'm indifferent as to whether whey is better than natural sources of protein (chicken, eggs being the best examples). For me whey powder is all about convenience, but that comes at a cost, money-wise.

3. We'll have to agree to disagree about dumbell pressing. It's personal preference; i've got a dodgy rotary cuff and so don't feel comfortable underneath even 80-90kg on the bench, without a spotter, whereas i'm quite comfortable on heavier (i.e 3-5 rep max) weights with dumbells, though i'd agree that obviously with extremely heavy weights you should always ask someone for a spot on dbs.

[black magick hustla]

You have 4 main muscle groups that need exercising: chest, shoulders, back and legs, and these should be exercised on separate days ideally. I tend to work my triceps on chest/shoulder days, and my biceps on back days, it just means less work (since chest/shoulders work triceps & back works biceps anyway, so less sets on the arms til failure!).

this is a matter of opinion really. some people do full body workouts and they are fine.

[xub3rn00dlex]

1. I was talking about as a supplement, if your goal is not to work super hard (and as the OP says he goes to the gym once a month, I feel i'm justified).

You misread the OP. He said he was lucky to go once a month, but he feels like he's going to start going back. I am under the assumption that means he will go back regularly, so I would add creatine mono into his supplementation.



2. I'm not against supplementing protein on a scientific level, but i'm indifferent as to whether whey is better than natural sources of protein (chicken, eggs being the best examples). For me whey powder is all about convenience, but that comes at a cost, money-wise.

I always thought it would be cheaper to supplement? You still need a sturdy diet, hence the term supplementation. There's different types of protein compounds as well, whey being the most popular one. I get 12 lbs of weight gainer with 50g per serving, 1200 calories, etc mixed with water for about $30usd. It usually lasts me just under a month or exactly a month, supplementing 3 times a day.



3. We'll have to agree to disagree about dumbell pressing. It's personal preference; i've got a dodgy rotary cuff and so don't feel comfortable underneath even 80-90kg on the bench, without a spotter, whereas i'm quite comfortable on heavier (i.e 3-5 rep max) weights with dumbells, though i'd agree that obviously with extremely heavy weights you should always ask someone for a spot on dbs.

Absolutely, and it's best to do something you're more comfortable with than cause serious damage to your body. May I ask why benching regularly is uncomfortable for you though? Is it the motion you go through, because I'm pretty sure it is only slightly different than dumb bell pressing.

You know what I really hate? Guys who ask me to spot them on weights where they manage to push one rep on their own, and for the next 4-6 reps I'm doing most of the work. You tell them it's too much but they don't fucking listen.


this is a matter of opinion really. some people do full body workouts and they are fine.

Agreed 100%. I think a lot of it varies on the type of workout you do really, as I know a lot of BBers and PLers who do one main group/day, and alternate another part the next. I've seen guys do fullbody workouts every other day though, but they were more endurance athletes than heavy lifters. Would you happen to know if endurance training calls for more of a full body regimen?

[Vladimir Innit Lenin]

I don't have pain when I bench, I just feel uncomfortable being under the weight - I did my rotary cuff when doing shoulder press and it's collapsed a couple of times. It's a psychological thing, probably. I just prefer DB Chest Press to bench.

[Agent Equality]

Do workouts for all muscles not just chest shoulders and arms. Back is quite key for looking big and even being strong.

[Black_Rose]

Yeah, I can bench 250 lbs and I am an underweight woman on calorie restriction.

[Niccolò Rossi]

Yeah, I can bench 250 lbs and I am an underweight woman on calorie restriction.

I saw this claim in the other thread. How much do you weigh? How tall are you? Was the bench done suited or raw?

For a woman, let alone an 'underweight woman' this is a very, very impressive feat.

[Black_Rose]

I saw this claim in the other thread. How much do you weigh? How tall are you? Was the bench done suited or raw?

For a woman, let alone an 'underweight woman' this is a very, very impressive feat.

My response:


Have you noticed much bullshitting in terms of benching? hahah...so many people will be like "yeah I can bench X lbs" and you know they can't...they probably haven't even done any benches in their lives.

[Niccolò Rossi]

My response:

Ah, I did not see that. That explains alot... Thanks

[Black_Rose]

5'1" and 95-100 lbs. I think my weight is stable, but I am often 95-98 range when I am naked.

[xub3rn00dlex]

How awkward must it be for someone boasting about their bench press max getting challenged to prove it, and failing miserably at their supposed epic power? :laugh:

[khad]

How awkward must it be for someone boasting about their bench press max getting challenged to prove it, and failing miserably at their supposed epic power? :laugh:
That's beyond olympic level strength. The American record for the women's 52kg weight class (114.5lbs) is 117.5kg (259lbs).

[Niccolò Rossi]

Just to clarify; While the bench press is contested under the name 'Powerlifting' in the Paralympics, it is not a contested event in any Olympic sport.

Also I believe the record you cite above was set within the IPF. There are countless powerlifting federations nationally and internationally. I think you would find the 'world record' in the non-drug tested, mutli-ply feds would be higher.

[PhoenixAsh]

As far as I know the world record for women stands at 600 lbs by Becca Swanson.

women in training suit probably not suitable for work
http://www.wpwmax.com/0-testdata/samples/0001041/pcimages/samples.jpg





Needless to say neither "natural" or untrained.

[Black_Rose]

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