weight training help?

Discussion in 'Fitness & Nutrition' started by Giroldo am I?, Feb 12, 2008.

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  1. Giroldo am I?

    Giroldo am I? 420 l sublime l c2d l BMW l botany l MA l night cr

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    i am currently trying to burn the fat and build up the muscle.
    what is good for this: more reps low weight? less reps high weight?
    as of now i am doing many different machines all working a different area, i am doing 100 reps and low weight, and running for about 10 min.


    am i doing this right?

    and should i be dieting too?
     
  2. damM3

    damM3 Active Member

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    get a diet going, run longer, start doing free weights. when you say you're doing 100 reps what are you talking about?
     
  3. Giroldo am I?

    Giroldo am I? 420 l sublime l c2d l BMW l botany l MA l night cr

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    k.
    i mean, say i start out on a machine at like 60lbs i do as many reps as i can do until i start to struggle. then i lower the weight but keep going. and lower again and so on until i reach 100 reps.

    and by free weights do u mean just normal curls and that kind of thing, or what?
     
  4. damM3

    damM3 Active Member

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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil

    read the stickies brosef, and I'd stick to just 8-12 reps per set, 3-4 sets per exercise.
     
  5. fatcow

    fatcow OT Supporter

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    if he's a beginner that workout regime might be a little excessive ;x
     
  6. damM3

    damM3 Active Member

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    so work up to it.
     
  7. Uglybob69

    Uglybob69 I miss beer.

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    :ugh: For like a week it's tough then it's completely fine unless you're a massive pussy. I started that one cold turkey with all the sets after not lifting for 2 years a single time.
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    For a complete beginner, it's better to do a basic full-body routine 2-3x a week for at least two weeks to get used to the movements.
     
  9. Giroldo am I?

    Giroldo am I? 420 l sublime l c2d l BMW l botany l MA l night cr

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    aight thanks. and im not really a beginner, i have been doing shit just not all the right stuff.
     
  10. Giroldo am I?

    Giroldo am I? 420 l sublime l c2d l BMW l botany l MA l night cr

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    also should i do any cardio?
     
  11. damM3

    damM3 Active Member

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    Bad for your shoulder rotator cuff, and yeah do cardio if you're trying to loose weight. I use the elliptical, better on teh knees.
     
  12. Giroldo am I?

    Giroldo am I? 420 l sublime l c2d l BMW l botany l MA l night cr

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  13. damM3

    damM3 Active Member

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    I would imagine so.
     
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