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Workout-Age: yet another thread

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lil smoke said:
negative training. That's the word I was looking for!

I dunno. I feel like I'm engaging different muscles when I focus on the release.

Do an "air" curl and grab your bicep area with the free hand. Don't you feel that your tricep tightens if you squeeze and release slowly? If you just simply return to position, it kinds feels normal. Same with anything. I feel more tension from other areas when I completely focus on the release. I didn't make it up, I got that tip in Men's Health. I just can't reference the article.

Hey maybe it's all wrong, but it certainly works for me! ;)
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No, it feels the same regardless of how I do it. Your arm is a lever. When it extends at the elbow, your tricep contracts and your bicep relaxes. When it flexes at the elbow, you tricep relaxes and your bicep contracts. Unless you're flexing your bicep and trying to extend your arm at the same time, I'm not sure how any extra tension could occur.

And Men's Health is basically the Cosmo Girl of guy mags. It's one of the reasons so many guys think they can get 90 packs by doing a few situps and some cardio.
 
nelsonroyale said:
exactly...I cant stand weights anymore...Ive been doing breakdancing/bboying for quite a long time and martial arts etc before that...there are alot of strong peeps involved with the dance and stuff like gymnastics too...you can do some pretty intense excercises that way anyway...other stuff is dynamic tension stretching...alot of martial arts do it and it is basically to do with tensing muscles when breathing in and out and pushing in and outwards with your muscles.

I have a pretty balanced fitness outlook through sports and training....personally I despise body building stuff etc...these guys might be able to lift weights but they have very little practical application. I prefer applicable strength...so Id rather follow gymnastic/martial arts/yogic style training...than some of the bodybuilder method stuff...just find it corny...Ive always found strenth an incredibly easy thing to train...stretching and flexibility can be very tough though
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So weird that follows a lot of my movements. I started out with gymnastics when I was very young and for whatever reason stopped completely when I reached the middle years of high school. Always did dance, mostly street then later a bit of break (not enough break though). I did a little martial arts but got bored of it. Moved onto weights and though I can do them and see my body changing they bore the heck out of me. So now i'm going to try my own body weight and train around that. Mostly it's just a bit of an experiment to see what I feel most comfortable with and how my body changes with it.
 
nelsonroyale said:
exactly...I cant stand weights anymore...Ive been doing breakdancing/bboying for quite a long time and martial arts etc before that...there are alot of strong peeps involved with the dance and stuff like gymnastics too...you can do some pretty intense excercises that way anyway...other stuff is dynamic tension stretching...alot of martial arts do it and it is basically to do with tensing muscles when breathing in and out and pushing in and outwards with your muscles.

I have a pretty balanced fitness outlook through sports and training....personally I despise body building stuff etc...these guys might be able to lift weights but they have very little practical application. I prefer applicable strength...so Id rather follow gymnastic/martial arts/yogic style training...than some of the bodybuilder method stuff...just find it corny...Ive always found strenth an incredibly easy thing to train...stretching and flexibility can be very tough though
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Maybe you're speaking strictly about huge bodybuilders that are grotesque beasts, but lifting weights has many practical applications. You might already be aware that powerlifters often have verticals upwards of 40'' (the average vertical jump is between 12'' and 20'' for a guy and the 28'' for the average NBA rookie -- MJ was in the 40'' range), and can run fairly competitively in short distances. But... weight lifting isn't practical? How can these two feats be true? Because power = strength * speed, strength being the most integral part of the equation as speed, though it can be improved plyometically, has its limits. Lifting weights has practical applications in nearly all areas, provided you know what you're doing.

But let's not get into an argument over which is better. The best approach to fitness is whatever works best for the individual. For me, I run 10ks, and enjoy playing sports that rely on explosiveness too. I also like being able to lift heavy things if I need to and outmuscle people on the court. I do cardio, weights, plyometrics, and sports in general.
 
OpinionatedCyborg said:
No, it feels the same regardless of how I do it. Your arm is a lever. When it extends at the elbow, your tricep contracts and your bicep relaxes. When it flexes at the elbow, you tricep relaxes and your bicep contracts. Unless you're flexing your bicep and trying to extend your arm at the same time, I'm not sure how any extra tension could occur.

And Men's Health is basically the Cosmo Girl of guy mags. It's one of the reasons so many guys think they can get 90 packs by doing a few situps and some cardio.
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hmm. If I continue squeezing while bringing the weight down, my tricep doesn't relax. Maybe it just differs depending on your strength/skill level. I've been feeling much tighter all around after the gym lately from doing this "negative training"

I like Men's Health, but I don't buy into the "6 pack in 3 Hours!" garbage they cram in there. The nutrition and general health stuff is good, but the weightlifting pull outs are great. As with many Men's mags, there are mega contradictions.. you have to separate the BS from the informative.
 
Thanks for the input, all. I'll keep at it, try to make trips to the gym more regular, and hit the free weights.

Pazuzu said:
For a few weeks, try to cut out beer (stick with liquor on ice), cut out soda, try to drink as much water as possible (it's impossible to drink too much), and at least do something everyday, if you can't go running, just do some situps and push ups at home.

Finding what works for you, and making it part of your schedule is key, otherwise you'll just fall out of it.
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That shouldn't be a problem, as I don't drink. :D I've pretty much given up on soda, as well, since it started giving me ulcers due to overconsumption. Water is indeed where it's at.
 
OpinionatedCyborg said:
Maybe you're speaking strictly about huge bodybuilders that are grotesque beasts, but lifting weights has many practical applications. You might already be aware that powerlifters often have verticals upwards of 40'' (the average vertical jump is between 12'' and 20'' for a guy and the 28'' for the average NBA rookie -- MJ was in the 40'' range), and can run fairly competitively in short distances. But... weight lifting isn't practical? How can these two feats be true? Because power = strength * speed, strength being the most integral part of the equation as speed, though it can be improved plyometically, has its limits. Lifting weights has practical applications in nearly all areas, provided you know what you're doing.

But let's not get into an argument over which is better. The best approach to fitness is whatever works best for the individual. For me, I run 10ks, and enjoy playing sports that rely on explosiveness too. I also like being able to lift heavy things if I need to and outmuscle people on the court. I do cardio, weights, plyometrics, and sports in general.
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No, I agree of course weights have practical application...actually I expressed myself poorly...I was only talking about straight body builders...doing weights in conjunction with other excersises/sports often makes sense... You sound like you take the technical approach. Its nice that you seem to find a balance between sports though. Over the last years Ive just mostly been doing strength and flexibility (tricky), but this year I started doing stamina as well. Mostly through running at the moment. I've been doing it for a year, but Im just building up for a 26 mile solo run this summer.

Me I like to push my limits alittle bit, but I try and find a balanced regime to some extent. Heh, I just think it is important to have a powerful body as well as a powerful mind...its part of the balance.
 
lil smoke said:
hmm. If I continue squeezing while bringing the weight down, my tricep doesn't relax. Maybe it just differs depending on your strength/skill level. I've been feeling much tighter all around after the gym lately from doing this "negative training"
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the negative part of the curl is bicep work, its not tricep work

go do heavy close grip bench press, skull crushers, and weighted dips

compare how your triceps feel after doing them compared to doing "negative" curls
 
yacobod said:
the negative part of the curl is bicep work, its not tricep work

go do heavy close grip bench press, skull crushers, and weighted dips

compare how your triceps feel after doing them compared to doing "negative" curls
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yeah I do all those things too. I did negative curls yesterday. Today, I'm moving from close grip barbell bench, to close grip dumbells.

I'm not replacing any of my basic gym excersizes. I'm just enhancing my workout by changing the focus. I've been stuck in a rut for weeks, and now I've found something great.. and you guys are trying to take it away from me! :D
 
I'm a beginner at weight lifting and I have a few questions (which may seem dumb to you guys, but remember, I'm just a beginner :) )

First question is, I'm using pretty light dumbbells, 10 pounds to be exact, but I do around 70 or so curls per each arms, basically upto when my arms start to burn and I can't lift anymore. My question is, how does that compare to lifting heavier weights but doing fewer curls?

My second question is, should I curl till it burns or should I curl upto a certain number even if I get no burn out of it?

And finally my last question, what are some effective routines for building and toning pectoral muscles and abdominal muscles?

Thanks in advance!
 
Ah ha!

I am seeing results big time. I've just been seriously working out for a month, and I have yet to actually use the gym at work (I wanted to beef up first before starting).

Now I just need to gain more weight, something I've had a lot of trouble doing. I eat too well. I'll have to eat more steak or something.

BTW I added this link to the OP: http://www.exrx.net/Lists/Directory.html

GSG, you might want to check it out.
 
Woah, that link has a lot of exercises, thanks!

I forgot to ask another question in my last post, how long should I let my muscles rest after working them out?
 
It's amazing how out of shape I am right now. I was in great shape a year ago, and now I'm a little fatty. I'm starting this week riding my bike twice a day with pushups and crunches. I want to get a pullup bar too. I think I'm going with regular free exercises now that I mostly want to just get toned. I need to find good forearm and neck exercises though. I need strength there. PEACE.
 
GSG Flash said:
I'm a beginner at weight lifting and I have a few questions (which may seem dumb to you guys, but remember, I'm just a beginner :) )

First question is, I'm using pretty light dumbbells, 10 pounds to be exact, but I do around 70 or so curls per each arms, basically upto when my arms start to burn and I can't lift anymore. My question is, how does that compare to lifting heavier weights but doing fewer curls?

My second question is, should I curl till it burns or should I curl upto a certain number even if I get no burn out of it?

And finally my last question, what are some effective routines for building and toning pectoral muscles and abdominal muscles?

Thanks in advance!
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No, lifting 10 lbs 70, 700, or 7000 times will not create results similar to lifting 50 lbs 5 times, and here's why.

In most general terms, there are two types of muscle fibres. You're probably familiar with them: slow and fast twitch. Slow twitch fibres tire slowly, but as their name suggests, they retract more slowly too. Fast twitch fibres tire quickly, but they retract quickly and can produce a lot of force in a very short period of time. Slow twitch fibres are thin while fast twitch fibres are larger. Make sense?

Therefore, if you want to train for strength and size, you need to target your fast twitch muscles.

Lifting light weights many times will train you for endurance -- the lifts target your slow twitch muscles. If you want to be good at lifting a light bar 70 or so times, continue doing what you're doing. If you want to improve your power over a shorter period of time and see a size increase, lift heavier weights for shorter reps.

You should do between 25 - 30 reps of each lift. Some divide that into 3x8, some do 5x5 -- there are many different possibilities. Your break between sets should be between 1 - 2 minutes. Don't rest too long.

I forgot to ask another question in my last post, how long should I let my muscles rest after working them out?
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2 days. Obviously, there's some variability to that, but don't do the same ones twice in a row. Muscle growth requires days.
 
I just found out that I have been breathing all wrong when lifting weights. I used to inhale when lifting and exhale when returning the weights, but the correct way is the opposite.
 
Naked Snake said:
I just found out that I have been breathing all wrong when lifting weights. I used to inhale when lifting and exhale when returning the weights, but the correct way is the opposite.
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wow haha
 
Ginko said:
Ok

I always workout before sleeping (very late at night), is this good/bad/ok and why?
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Technically cardio is most effective in the morning and strength training is most effective at night - so it depends on what you're doing. But the difference between time of day is miniscule in the results; the best time to work out is when it fits into your schedule and you enjoy doing it - so stick with working out late at night.

cryptic said:
I'm doing 120 sit-ups, 100 push-ups, and 100 squats in less time than an hour.
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Stop doing sit-ups. Crunches or a wide variety of yoga poses or pilates positions are super-effective and don't strain on your back. The sit-up is an outdated ab exercise that can be harmful.
 
Cheesemeister said:
With the realization that I'll be seeing my friends back in Japan in less than 2 months, for the past week I've started doing nightly sets of push-ups and sit-ups/crunches. When time permits, I normally get to the gym about once a week to run 1 to 1.5 miles and do a circuit on the weight machines. I'd let it slack lately, though, so I'm having to ease my way back into it again. =P

So, any tips for losing the slight programmer's spare-tire and building some muscle/tone in short order would be most appreciated.
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Im trying to do the same thing. Its been awhile! 50 situps a day, 40 Crunches, run for about 20 minutes and then some pushups. Im not expecting to see huge gains anytime soon, but I want results. I'm 22 and weigh about 165lbs. I have the size, I just need to tone my body now.
 
yacobod said:
at any rate

if your interested in working out it would prolly be a better idea (in your best interest) to check out something like www.t-nation.com/index.do or something like www.bodybuilding.com, then to ask for advice here

in this small thread there is already a lot of bad advice and misinformation
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Yes, there's some good advice at those sites if you ignore the advertising. I feel like both sites sell a bunch of overpriced herbal test boosters and diet pills that work somewhat but do have side effects and don't properly warn people about them.

For t-nation, you could just skip the entire site and see some of their best articles:

http://johnberardi.com/articles/
 
my above answer was kinda stupid, but really some DOMs are not uncommon when you workout (and even expected), as log as your pain isnt something serious, like in your joints or a muscle strain, then i wouldnt worry about it
 
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