Weight Lifting

[villian]

Hey,
I'm looking for others to exchange lifting tips with. I've been training for several years but it sounds like I'm not nearly as far along as some on this site. I'd like to work hard on getting there but am looking for as much input as I can possibly get on this.
You guys that have gotten pretty big and don't mind sharing your secrets please read and post. I hope this will help for anyone else on this site in my position as well. My hope is that you will post here for more information too.

Here is where I am and what I am planning at this point. If you can pick it apart and let me know what would work better please do.

Thanks!

I'm 6'1", 215, looking to loose about 30 lbs and replace at least that much with muscle.

Tue:
curls 2 sets
cable pressdown 2 sets
wrist curls 2 sets

Wed:
sqauts 3 sets

Thu:
mil. press 2 sets
shrugs 2 sets

Fri:
rows 3 sets

Sat:
bench 3 sets
incline bench 3 sets
db flyes 2 sets
db pullover 2 sets
pushups 2 sets

 

[retooferab]

Welcome to CF!

I have a few ideas for you...

1. Big Rob's Mass-Building Workout

2. God's Bods Exercise Club

3. Eat and rest more than you already are.

Those are just a few shots in the dark to get you started.

Peace,
retoof

 

[AngelusTenebrae]

Exercise in moderation. You don't have to use heavy weights, and you don't have to train until you're blue in the face. Heavy exercise actually doesn't burn as much calories or fat as you want it to because your muscles burn the calories and fat during moderate exercise, but during heavy exercise, your muscles will definitely need the energy to perform as it does, so it will use energy generated aerobically from the available O2 in your body. As mentioned above, rest is important because that is the time when your muscles actually grow. If by chance you actually do hurt yourself and become sore or get tears, resting will allow your body to recover, and when it does, your muscles will be better. But at least you have the equipment for it, so you should do fine.

Have you considered chin-up bars as well?

 

[xAndrewx3]

I got somethin for you. Try working out using a split technique. Let's start you off with a 5-day split. Each day will be dedicated to a specific body group (eg. back, chest, biceps, legs, etc.) Try having around 3-5 exercises for each day. You need variety to hit each muscle in each group. This will probably be an extensive post so get ready.

I'll give you my workout that I use now:

*warm up sets shouldn't be the same weight but higher than the previous

Monday: Legs
Squats - warm-up sets = 1 x 8, 1 x 4, 1 x 2 (try to accumulate the weight as the sets progress, for eg. 1 x 8 (100), 1 x 4 (120), 1 x 2 (155), your numbers will vary)
Squats - real sets = 3 x 4-6
Leg Press - 3 x 4-6
Stiff-legged deadlifts - 3 x 4-6
Standing calf raises - 2 x 6-8
Seated calf raises - 2 x 6-8

Tuesday: Biceps/Forearms
Bicep Curls w/ curl bar - warm-up sets(3) - 1 x 8, 1 x 4, 1 x 2
- real sets = 3 x 5-8
Hammer Curls - 3 x 4-6
Alternating Bicep Curls- 3 x 4-6
Preacher Curls - 2 x 8
Wrist Curls - 3 x 8-10
Behind the back wrist curls - 2 x 10

Wednesday: Shoulders/Abs
Military Press - warm-up sets - 1 x 8, 1 x 4, 1 x 2
- real sets = 3 x 4-6
Lateral Raises - 3 x 4-6
Rear Lateral Raises- 3 x 4-6
Shrugs - 4 x 6-8
Decline Crunches - warm-up sets - 1 x 12, 1 x 8, 1 x 6
- real sets = 3 x 12-15
Russian Twists - 2 x 45 sec.
Lying Leg Raises - 3 x 10-12

Thursday: Back
Pull-ups - warm-up sets - 1 x 8, 1 x 4, 1 x 2
- real sets = 3 x 4-6
Barbell Rows - 3 x 4-6
Dumbbell Rows- 2 x 4-6
Deadlifts- 3 x 6-8
Hyperextensions - 2 x 8-10

Friday: Chest/Triceps
*my chest workout will vary from other people because I have incline bench press to start things off
Incline Bench Press - warm-up sets (3) - 1 x 8, 1 x 4, 1 x 2
- real sets = 3 x 4-6
Flat Bench Press - 3 x 4-6
Chest Dips (leaning forward) - 3 x 4-6
Triceps Extension (other name: skull crushers) - 3 x 6-8
Kickbacks - 2 x 6-8


Now, besides the warm-up sets, try to use a weight that is heavy enough to do the range that I provided. Have 2-3 minutes in between each set and each workout should last around 45 min. - 1 hour--no longer. This program was taken from Max-OT but I changed it to suit my needs. Take this and do any changes you want, but only after you situated yourself with the program. Try it out.

Also, get your nutrition in check. PM or email me (from profile) so I can personally help you out with that.

God bless.

 

[buffedstuff]

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[xAndrewx3]

that is a great workout

Thanks. I spent a year and a half trying new things with the workout. I really needed something that could fit my needs. For example, I really found that Overhead Barbell Tricep Extensions really put some pressure on my shoulders--dangerous, almost injury-like pressure. So I excluded that and replaced it with Lying Tricep Extensions aka Skullcrushers. I know for some people that Close-Grip Bench Presses are the way to go--and i considered it, at first--when it comes to tricep development but after a hard chest workout, your secondary muscles seem to be exhausted from any type of pushing movements (for me, at least). So I changed that to any tricep extension.

But yeah, what's your workout look like buffedstuff?

 

[WHS]

That does sound like a very good, intensive workout regimen. By the way, what's a Russian Twist?

 

[xAndrewx3]

That does sound like a very good, intensive workout regimen. By the way, what's a Russian Twist?

*you might want to try this out with no weight to a very light weight. I started having no weights and progressed in a long time to 15 lbs. The key to this exercise is not the weight but how long you can endure through it (the time).
- First of all, lay on your back in a sit-up position (knees = 45 degree angle, back flat).
- Have your feet secured and positioned under something heavy.
- Now hold the weight directly in front of you, arms extended.
- Now raise your body to a 45 degree angle, back straight, arms extended, feet secure.
- With control and moderate speed, swing your arms to one side to the other.
- Concentrate on your abs and your lower back.


I'll get you a link to prevent any incorrect form:
http://www.bodybuilding.com/fun/exercises.php?Name=Russian+Twist
The link above describes it in a manner to finish an amount of reps, complete the exercise with a time limit instead.

God bless.

 

[Straightnarrow]

Yeah that is a great routine to find what works for you. Also bodybuilding.com is an awesome resource. Sometimes you have to dig a little (and make sure what you are reading makes logical sense, because there is some hooey over there) but overall whatever your goal is you are almost sure to find diet tips, individual excersices, and routines over there. goodluck!

 

[trashy]

Don't forget aerobics mixed in w/ your weight sessions. Keeps the metabolism up.

 

[2Bhumble]

Squats, Deadlifts, Overhead Presses, Chins, Rows, Dips, Bench Presses, add a dab of extra weight every week or two, good food, lots of water, more rest days then workout days, 2-3 cardio sessions per week. I think that covers it.