Workout questions


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I have read a lot of stuff on working out, and I was doing pretty good last summer, but I did make a lot of mistakes that I don't want to make again this year. I could stand to loose about 15 pounds of fat, and having done that, I have always been able to gain lean mass so that wouldn't be a problem, the thing is, I have this whole summer to work out pretty much as much as I need to, but I don't want to start out like a noob again, and there is soooo much conflicting information on working out on the internet it just makes my head want to explode. What do you guys think is the best split to start out with? Should I do cardio before I left, or after, when should I take my creatine/whey, and on which days should I work which parts of the body (on a 5-day split) Any advice or suggestions would be great, I just really need a split and a diet to follow; I read so much conflicting information I'm not really sure what I should follow.

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I really suggest you take a look through this site:

http://forum.bodybuilding.com/index.php?s=

As for some tips, I usually run after lifting as it gets rid of some fluid (I forgot which kind) thats just sitting in your muscles. I'd recommend taking your creatine/whey/protein right after you're done lifting, even before cardio if you can.

Edit: The site above also has some great workout routines you can use. ;)

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I know what you mean, there is just too much information to process...

Have you thought about getting a personal trainer for a couple of sessions? You can tell them what your goals are and they can usually develop a plan for you to achieve them...

I warm up with 5-10 minutes of light cardio followed by stretching

I then workout one of the following muscle groups on a given day

Chest and Back

Biceps and Triceps

Shoulders and Forearms

Legs and sides/lower back

Then I finish with about 30 minutes of cardio...

One day a week I only do cardio but for 45 minutes

I am not an expert, I have just developed this workout plan over the years... It works for me but everyone is different...

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Studies have shown that you burn more calories if you run after you lift. My trainer puts me through a 15 minutes or cardio warmup. then lift, starting with the larger musclue groups and working your way down to the small ones, then finish with 30 minutes of hard cardio in te form of sprints. You burn more fat calories during the change of heart rate than you do maintaining, so sprints are more efficient for fat loss. Check out men's health at menshealth.com and look at the forums.

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I know what you mean, there is just too much information to process...

Have you thought about getting a personal trainer for a couple of sessions? You can tell them what your goals are and they can usually develop a plan for you to achieve them...

I warm up with 5-10 minutes of light cardio followed by stretching

I then workout one of the following muscle groups on a given day

Chest and Back

Biceps and Triceps

Shoulders and Forearms

Legs and sides/lower back

Then I finish with about 30 minutes of cardio...

One day a week I only do cardio but for 45 minutes

I am not an expert, I have just developed this workout plan over the years... It works for me but everyone is different...

This is close to my plan, except that I alternate upper body and lower body days. I think I work out longer cause I do 3 exercises per muscle group, but I have the time. I also do abs everyday. i just alternate light and heavy days (yes I use weights on an incline bench for abs).

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If you want to get faster or increase your leg strength, make sure you hit the Olympic lifts, hard.

Power cleans

Snatches

Squats

Try to work on the core of your body by doing the above excercises and also bench, incline, and maybe some decline press.

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bump

You look pretty new, so I'll go easy on you.

No bumbing, especially if you have only waited like 30 mins before bumping ;)

That could get your threads deleted :(

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,Jun 17 2004, 23:59] You look pretty new, so I'll go easy on you.

No bumbing, especially if you have only waited like 30 mins before bumping ;)

That could get your threads deleted :(

Joined: 18-September 02

Actually, I've been registered longer than you ;) I just prefer to read/lurk more than actually post.

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i think its lactic acid that gets cleared out. it starts to build after lots of anaerobic respiration

Thats what its called, I just couldn't think of it. Thanks. ;)

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If you want to get faster or increase your leg strength, make sure you hit the Olympic lifts, hard.

Power cleans

Snatches

Squats

...And its just the way to get injured.

Don't start with 5 day intense workout sessions. Build up weights slowly even if it feels too easy. The body has to adapt. Same with cardio.

If you find there's information overload .... there is, especially on the Net. See a personal trainer for some advice. They'll give you a sensible work out plan which will work if you follow it properly.

And lay off creatine. It causes a lot of problems and doesn't produce real results. The nutrition industry is heavy on claims - and advertising budgets - to make you BELIEVE that all their products work. They know the FDA can't regulate them (right now) if they don't push the claims into making *medicinall* benefits.

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The most important part of lifting is to complement it with a good diet and cardio.

Eat low fat, moderate carbs, and high protein. Chicken rules!

Also, stay away from supplements because you will deflate after you stop using them... and your kidneys will explode! :woot:

Anyway, good luck!

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...And its just the way to get injured.

Actually if you start out with low weight and get the right technique down, it (squats, power cleans, snatches) can even prevent injury from happening. It strengthens your tissue in your joints (knees, ankles) and makes the bones stronger as well.

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