Workout Help?
Old 10-01-2009, 08:41 PM   #1 (permalink)
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Alright so I bought a gym membership since I got my license a couple months ago and actually have a way to get to the gym. Trouble is I don't know what to do. How much of what I should do, how to do stuff properly, what stuff to do to workout what. I've always just done simple dumbbell workouts, pushups, situps at my house, but I want to tone up more and gain 10-15 pounds for a big basketball tournament in February. I was just looking for some gym advice and some bulking up advice. I only weigh 135 pounds btw LOL.
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Old 10-01-2009, 08:51 PM   #2 (permalink)
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Whoa I weigh more then you. How tall are you?
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Old 10-01-2009, 08:56 PM   #3 (permalink)
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5'10. I have a fast metabolism lol and I do a lot of cardio.
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Old 10-01-2009, 09:05 PM   #4 (permalink)
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While I'm no expert at this, I did take fitness last year so I suggest:

1. Benching does the most for your upper body
2. Try pullups, especially the 1 handed ones.
3. If you have one of those machines that can do shoulder presses, then go for it.
4. If you got nothing to work with then just stick with pushups/situps and maybe dips (the lowering thing you do with the chairs and a bench with your shoulders above your elbows)
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Old 10-01-2009, 09:37 PM   #5 (permalink)
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If you want to bulk up stop doing cardio.

Read this:

Gain Weight - Bulking Up Rules for the Natural Bodybuilder Who Wants To Gain Solid Muscle Weight
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Old 10-01-2009, 10:10 PM   #6 (permalink)
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Quote:
Originally Posted by Christopha View Post
5'10. I have a fast metabolism lol and I do a lot of cardio.
Whoa you are taller then me. Shit I need to lose some weight
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Old 10-01-2009, 10:18 PM   #7 (permalink)
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Actually for me I gained weight solely through cardio (long distance running and circuit training). I went into military basic training weighing 140lbs. and two months later I weighed 160lbs and it was all muscle and I was in the best shape of my life. Got lots of compliments from the ladies too.
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Old 10-01-2009, 10:46 PM   #8 (permalink)
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I started working out in grade 11 and I was only 135 pounds as well. But now 3 years later I weigh 170. I am 6 foot btw. I started off pressing 20 pound dumbbells but now I can press 75 pound ones. My bench was like only a 5 pound plate on both sides then. Now it's 185 pounds. The best thing to do is get a workout buddy who is at the same level as you. Then if you want to gain 15-30 pounds of muscle you should lift heavy and do about 6-8 reps and about 3-4 sets. If you really want to gain muscle and your serious about it and you really want it, you should be eating 8 small meals a day and about 2-3 protein shakes a day.
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Old 10-01-2009, 10:47 PM   #9 (permalink)
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Quote:
Originally Posted by Acie View Post
I have to do lots of cardio. I need stamina, this year I'm going to be looked at as either our #1 or 2 scoring option.
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Old 10-01-2009, 11:05 PM   #10 (permalink)
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If you're burning more calories than your consuming, you're not going to gain weight.

If you need to do cardio, start eating more to replace the calories you're burning while doing it.
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Old 10-01-2009, 11:06 PM   #11 (permalink)
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I have to do lots of cardio. I need stamina, this year I'm going to be looked at as either our #1 or 2 scoring option.
If your doing lots of Cardio your diet must change. You have to eat tons of protein. 8 meals a day. In the morning you should start eating eags if you haven't yet started. You have to eat 2700 Calories and 200 grams of protein a day. Start bringing protein shakes to school. Make sure you are eating lots of nuts, almonds, chicken, fish, steak, vegetables during your meals and lots and lots of water.
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Old 10-01-2009, 11:31 PM   #12 (permalink)
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Okay boss, get yourself a trainer for a few sessions. If you don't know what you are doing, they will point you in the right direction. After that, you can figure out the rest from reading. I was lucky enough to be hooked up with a trainer in university and then I had a teammate who was a serious weight room guru. Learn as much as possible before you hurt yourself. Knowledge first, pounds later. Trust me on that.
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Old 10-01-2009, 11:59 PM   #13 (permalink)
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trainer...? easier said than done...
im guessing your a student chris, so the whole trainer thing may not be up your alley, especially if you dont have 50 bucks to spend each session...
i totally agree with jay on the whole knowledge first thing, and while i agree trainers can be a monumental asset; if you dont have the cash, its probably not the right move for you.

the worst thing in the world is to go to the gym and have no idea what to do... its a waste of time. your first step should be to have a plan and a schedule.
start of by making a calendar for yourself such as -
day 1) chest and tri's,
day 2) back and bi's,
day 3) rest
day 4) legs and shoulders,
day 5) rest
day 6) cardio and abs,
etc...
go around and talk to people at the gym... watch people...get ideas of certain excercises to do.... grab a workout magazine that shows you certain excercises.
then do about 3-4 sets of the ones you enjoy the most.
once you find those excercises that you like, set your routine up using those excercises.
for each muscle group mentioned above, do 3-4 different sets, 3-4 different excercises...

start off slow... dont try to do too much, and most importantly, dont feel that you need to compete with anyone at the gym... you just need to compete with yourself... dont worry about how much weight your pushing and dont get caught up with numbers (ie, how much you can bench, because its overrated). do what you feel comfortable with and go from there.
once you get your routine down (and start off at a good pace), you'll notice good gains and if you can continue to stay on target and make realistic goals you'll be happy with your progress.... and thats the most important part of all.
good luck... keep motivated.
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Old 10-02-2009, 07:27 AM   #14 (permalink)
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Originally Posted by INSIDER View Post
trainer...? easier said than done...
im guessing your a student chris, so the whole trainer thing may not be up your alley, especially if you dont have 50 bucks to spend each session...
i totally agree with jay on the whole knowledge first thing, and while i agree trainers can be a monumental asset; if you dont have the cash, its probably not the right move for you.

the worst thing in the world is to go to the gym and have no idea what to do... its a waste of time. your first step should be to have a plan and a schedule.
start of by making a calendar for yourself such as -
day 1) chest and tri's,
day 2) back and bi's,
day 3) rest
day 4) legs and shoulders,
day 5) rest
day 6) cardio and abs,
etc...
go around and talk to people at the gym... watch people...get ideas of certain excercises to do.... grab a workout magazine that shows you certain excercises.
then do about 3-4 sets of the ones you enjoy the most.
once you find those excercises that you like, set your routine up using those excercises.
for each muscle group mentioned above, do 3-4 different sets, 3-4 different excercises...

start off slow... dont try to do too much, and most importantly, dont feel that you need to compete with anyone at the gym... you just need to compete with yourself... dont worry about how much weight your pushing and dont get caught up with numbers (ie, how much you can bench, because its overrated). do what you feel comfortable with and go from there.
once you get your routine down (and start off at a good pace), you'll notice good gains and if you can continue to stay on target and make realistic goals you'll be happy with your progress.... and thats the most important part of all.
good luck... keep motivated.
Thanks for the help Insider. I usually eat 3 good meals a day, and I've switched to basically only drinking water and milk/coffee in the mornings. I'm going to try eat more nuts and almonds for snacks, and I'll try to get my parents to cook more meat. Its hard to create a diet like that while still living at home. At lunch I always go out to eat some place with my friends, eating crap usually. Then for supper I eat whatever my parents cook.

My friends dad used to be a professional bodybuilder and my friend is going to have me over to his house to get me started when he gets weights. In the meantime I'm going to poke around in a magazine or online and learn what I should be doing to start off, and have a schedule like what you say I should INSIDER. The only problem is I have basketball tryouts/practice, work, and I tutor people, plus I have to get in time with my friends. I gotta try to make time I guess lol.
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Old 10-02-2009, 08:37 AM   #15 (permalink)
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Hmm...

As far as I know, you should start out with a full body routine until you get strong enough to start breaking it down to into specific workouts.
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Old 10-02-2009, 09:20 AM   #16 (permalink)
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And diet is a huge part in bulking up. You need to be eating as much protein as possible - whether it's nuts, meats, beans, drinking shakes..(make sure you consume something high in protein - a protein powder shake is ideal - within 20 minutes of you finishing your workout)/ And switch up your routine every 90 days. Your muscles need confusion in order to rip, repair and grow.
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Old 10-02-2009, 11:37 AM   #17 (permalink)
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do protein powders/shakes even work?

i know everyone probably has their own opinion on them, but my doctor told me that it's just a waste of money since you're body doesn't properly digest it. supposedly you're more likely going to piss it out than get it's nutrients.
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Old 10-02-2009, 11:51 AM   #18 (permalink)
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do protein powders/shakes even work?

i know everyone probably has their own opinion on them, but my doctor told me that it's just a waste of money since you're body doesn't properly digest it. supposedly you're more likely going to piss it out than get it's nutrients.
I use protein.... I think it works... I've had pretty good results.

I'll put the routine I do now up here..... It worked for me.

The most important thing is diet tho man...EAT EAT EAT. Like honestly, jsut fucking eat.

I eat two lunches some days.... If you are really active it's hard to gain weight unless you eat a lot.
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Old 10-02-2009, 12:40 PM   #19 (permalink)
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I started working out in grade 11 and I was only 135 pounds as well. But now 3 years later I weigh 170. I am 6 foot btw. I started off pressing 20 pound dumbbells but now I can press 75 pound ones. My bench was like only a 5 pound plate on both sides then. Now it's 185 pounds. The best thing to do is get a workout buddy who is at the same level as you. Then if you want to gain 15-30 pounds of muscle you should lift heavy and do about 6-8 reps and about 3-4 sets. If you really want to gain muscle and your serious about it and you really want it, you should be eating 8 small meals a day and about 2-3 protein shakes a day.
This is pretty similar to how I gained weight way back when. I was about 6'3" and 150 lbs. before I ever touched a weight. I'm about 230lbs. now.

If I was going to add anything I'd say watch how much cardio you do. You're better off doing windsprints than going for 10K runs.

When you go to the gym keep things basic for the first little while.... you're body is new to weightlifting so you're going to see gains quick as long as you stick with it and eat right.

Stick with basic compound exercises.

If it were me I would probably do an upper/lower split like this...

Monday: Upper - Bench, Pullups, Rows, Barbell curls, Dips

Tuesday: Lower - Squat/Leg press, Deadlifts, Calf raises, Abs

Wed: Day Off

Thurs: Upper again

Friday: Lower again

Sat/Sun: Days Off.


Make sure to do a light warm-up set first for each exercise and then go for a weight that you can do 6-8 times.

It's very true too that you're going to see better results if you have a partner to push you and spot you.... but you can certainly do it on your own (machines are great when you're by yourself).

Good luck!
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Old 10-10-2009, 12:50 AM   #20 (permalink)
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Christopha, you should ask Dr. Naismith for workout advice. I think he's like 6'3 270 and he can bench 405 for reps.

Last edited by Nites; 10-11-2009 at 01:35 AM.
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