Workout Routine

[mfarley]

I have been searching the forum here for various workout routines...but have shockingly come up empty handed.

I saw a post that 2Bhumble said he posts his 2 day workout and some ideas in here but I have yet to find them. Here's my dilema...

I have little money and am being told by the doc to workout and get in shape (as I am apparently too skinny). I have an ancient NordicFlex Gold (I believe that's what it's called) and have found the resistance to be either too easy on one setting, and too hard on the other. Before, when I used free weights I'd do my exercise and the next day my musles would be sore. But when I used the hard setting on my nordicflex to do some bench press I got 4 sets of 8 reps (which before would turn my chest to jelly the next day) and yet the following day I didn't feel a thing.

Could you possibly offer some tips or if the NF is garbage some ideas on maybe some essential free weights and exercises I could do with them?

Thanks,
Mike

 

[brokenbananas]

Hi Mike,

There are plenty of exercises you can do with free weights. I do most of my workouts with free weights. I don't know what the Nordic Flex Gold is. What type of free weights do you have? I would suggest a barbell set and dumbbells. There are various ways to get good workouts with these without going super heavy. You can change the amount of rest time, do slow positives & negatives (this means lifting and lowering the weights), increase the number of reps, increase the number of sets.

Soreness is not always an indication of a good workout.

I could help you come up with some workouts if you provide more specific information.

~Doris

 

[Lena75]

I have been searching the forum here for various workout routines...but have shockingly come up empty handed.

Did you try this God's Bod Exercise Club? It is now a sticky right at the top of this forum.

And welcome to CF!

 

[mfarley]

Hi Mike,

There are plenty of exercises you can do with free weights. I do most of my workouts with free weights. I don't know what the Nordic Flex Gold is. What type of free weights do you have? I would suggest a barbell set and dumbbells. There are various ways to get good workouts with these without going super heavy. You can change the amount of rest time, do slow positives & negatives (this means lifting and lowering the weights), increase the number of reps, increase the number of sets.

Soreness is not always an indication of a good workout.

I could help you come up with some workouts if you provide more specific information.

~Doris

Thanks Doris...

I have a curled bar (or more adaptly put a kinked bar) about 4 feet long I use for bicep curls and triceps. Then I have 1 barbell which I use mainly for bicep 'isolations'. And that's it. Which is why I was pumped to get the NordicFlex as a gift. I guess I'm off to Big5 to pick up some free weights...what should I be looking for?

forU--
Thank you for the response. I did a search of the whole forum using the search feature, and then I surfed the first few pages of that thread but didn't see anything (thus why I did a search in the first place as I don't have time to read every post in there). Thanks for the welcome.

 

[fallen^sparrow]

Welcome to the group mfarley.

Like forU said search through God'sBods sticky to get some sample workouts or if you'd like we could recommend some other fitness sites which are more workout specific. It would of interest here though to hear your stats regarding age, height, weight, body type and current fitness level... and I think it would better help you determine the type of fitness program best suited for your goals(?).

fallen^sparrow

 

[lands21]

Welcome to the group mfarley.

Like forU said search through God'sBods sticky to get some sample workouts or if you'd like we could recommend some other fitness sites which are more workout specific. It would of interest here though to hear your stats regarding age, height, weight, body type and current fitness level... and I think it would better help you determine the type of fitness program best suited for your goals(?).

fallen^sparrow

This info would help a lot.

I have a bench, adjustable dumbells and barbells in my garage and they work great!

 

[ptgd1st]

If skinny is what you are and you want to gain weight then there are a few basic excercises and nutrition to follow.

Nutrition: Eat a lot. Thats about it. Although keep it relatively healthy.

Excercises with free weights: Deadlifts
Squats
Benchpress
Bent-over rows
Bicep Curls
Pull-ups
Stiff-legged deadlifts

These are all great mass excercises and a good way to start building a muscle base. Couple them with eating and watch the weight (muscle weight) come on. Good luck.
Oh yeah, make sure when you eat you get plenty of protein and carbs.

 

[Voice of Thunder]

Awesommmme advice everybody!!! Yes eats lots of healthy healthy PRRRROTEIN and low carbs!!! Don't go Atkins, you don't want your organs to run away. GEt yourself from the library or a college library with a good medicine department and look for the American College of Sports Medicine book/manual. Alot of worthy personal trainers that have gotten certified had used this for reference and a study guide. Invest in some dumbbells,jump-rope, weight ball, and some radiacl friends that can pray and help you reach your goal.
Voice