Tips on weight training

[zheer]

 Ok, here are my tips on weight training athe gym ( the very basics)

  1- basic warm up, 10 min on the rowing machine, 15 min on the cycling machine and 5-10 min on the running machine.

   2- start with the arms, tricep muscle with 2 sets of 10 tricep curles.

   3- Choose heavy weights to bulid mass, so begin with the maximum amount of weight you can handel with a 2 sets of 10 routine.

  4- As you get more tired lower the weights slightly to maintain the 2 sets of 10 routine.

  5- Move on to the bicep and do exactly the same thing as you did with ticep, except use lower weights, it is better to have stronger and larger triceps.

  6- Work on the chest, it is better to work on building strength/indurance reather than size (men only). Therefore use lighter weights and preferably train on a incline bench that is on a 40 degree angle to give a athletic shape.

  7- Work on the shoulder by lifting weights over your head. strart in a seated position with weights on both sides, lift the weight over your head one arm at a time. Here it is a good idea to work on mass and strenght, so don't be shy in gradually lifting heavy stuff.

  8- Personaly it is better to avoid weight training the legs, but instead work on flexibility and a regular 4 mile run, obviously working towards a 4-6 mile run.

  9- The abs, 2-3 min of situps daily is more than enough.

  10- Cool down, personaly I like to spend half an hour on cool down,yoga is the best way to cool down along with running on the spot to regulate the heart and keep the body temprature up.

   11-The most importan thing is to work on perfecting form as you train, How you train is more important than how much you train.

  12- One hour and a half three times a week is the best approach to training.

   13- It is essential that you eat and drink well, meat, rice, fruit and veg being the best meal, soya protien shake also a good and healthy way to build muscle.

    Weight training is my hobby, so if you have any tips let me know.

[tds]

zheer, do you have any tips on how to enlarge bottom? seriously..

[shortyshort]

can't you get implants. 

[zheer]

zheer, do you have any tips on how to enlarge bottom? seriously..

 Seriously I'd like to know why you want a large bottom, this usually looks good on women, as men we need our bottom to be muscle only, for that you need protien. The maximum amout of protien to have a day shoud be no more than twice your body weight in Kg converted into grams.. Then you need to train you gloutious muscle ( spelling not sure).
 Here are a few

 1- On your knee extend your leg back one leg at a time.

 2- On your stomach lift your leg one leg at a time, or circular motion.

 3- with weights you can attach weight cable to your ankle and extend your leg back.

  4- Ballay and Martial arts are probably the best way to having a nice bottom if thats what your looking for.

[zheer]

  I think if you are very thin and male that could be the problem.

[pies]

a

[zheer]

2 sets is too little.

 On its own it can be, but if 2 sets of 10 is repeated 3-4 times its  enough

[general disarray]

Forget weight-training.  It's over now.  Lean, toned bodies are the thing and it's a better gambit for the  years ahead when you begin to lose flexibility.  Bulk means shortened muscles.  Not good.  Take a tip from dancers:  lenghthen those muscles for strength and flexibility; don't shorten them for cosmetic purposes.  It just sets you up for more injuries.  I know.  Been there, done that.

Pilates.  Yoga.  Swimming.  These are the new metrosexual choices.   

[zheer]

Pilates.  Yoga.  Swimming.  These are the new metrosexual choices.   

 LOL thats too funny, I think I know what you mean.

  You might not believe me, but streching shortens muscle, muscle building wont. The combination of muscle building and streching to advanced Yoga level gives a very desirable feel and outcome.
I've done some research on weight training and discoverd that their is more too it than meets the eye, for a start some level of artistry is required.

[pies]

a

[zheer]

5x5 is really the traditional routine for putting on mass.

  Thats too much for me, possibly because I do 80 - 90 Kg tricep curls and no less than 70 Kg bicep curls, believe my arm don't work after that.

[Essyne]

The combination of muscle building and streching to advanced Yoga level gives a very desirable feel and outcome.

I am a (well, was a, as of 5 days ago, I guess you could say) ballerina, and I agree here. One of the major problems I saw with dancers is that all they did was DANCE. I know, I know, sounds retarded, right? You'd think that just practicing what you're going to do would be the way to go, but even dancers must weight-train and develop muscle. So many injuries occur because people don't cross train. In fact, this is what happened with my mother's professional dancing career. She did not know about the benefits of cross-training/a well rounded routine until she injured herself and became an aerobics/ballroom instructor (Now she just makes ME weight train. . .     ).

[zheer]

I am a (well, was a, as of 5 days ago, I guess you could say) ballerina,                                             (Now she just makes ME weight train. . .     ).

  Thats a shame why did you stop. Weight training for women is a tricky business, you have to avoid looking like a athletic slim male, I'm sure you already know but choose light weights and avoid the maddona madness Yuck yuck yuck.

Something I learnt from body-builders is that one should be clear in their mind what to aim for. personally I feel that since we all come in different frame its important to train accordingly. So if your massive like Arnold Shwazenegger then you can afford to build massive muscle, but if your like frank Zane then you can work on create the illusion of massive muscle.

[Bob]

How about tips on how to recover too?

[Essyne]

  Thats a shame why did you stop.

I'm just really serious w/ my Music, and I don't have time to do everything ("Something had to give," as they say). I still work out, but my Love and Passion lies in Music, and I really need to invest my time and energy there. I'll never be a professional ballerina, so I'll just save the excess funds for something that I WILL be a professional at.

Something I learnt from body-builders is that one should be clear in their mind what to aim for.

I agree here. I have several body-builders in the family, and some people, frankly, are never going to have that build (Sometimes it just DOES come down to bone-structure).

[pies]

a

[zheer]

How about tips on how to recover too?

 A minimun of 24 hour away from weights. The more you train the more energy you will have during the day, so eventually your recovery could consist of 15-20 min of resting on the ground with a book under your head knees pointing up.

What you eat is equally important, so aside from your daily meal, it helps to have a protien shake before and after. What I do is mix one and a half cups of milk with one banana and one scoup of Soya protien, then I turn it into a milk shake. Totally safe and very delishious.

[zheer]

, but my Love and Passion lies in Music,

  I know what you mean, classical music satisfies the intellect and the soul.

[zheer]

What exactly is a tricep curl?  I've never heard of a curl for the tricep.  Are you referring to skull crushers?  Bench?  Extensions?  From the weight I'm guessing it's bench, but I'm not really sure.

  Not everyone knows what a skull crusher is, so I say tricep curl. The one I had specifically in mind is the one where you stand with a rope or metal bar in hand which is attached to weights  and you pull down, it works the tricep.

[tds]

  I think if you are very thin and male that could be the problem.

177 cm, 68 kg. i guess not too thin. male yes. and hot...

[zheer]

177 cm, 68 kg. i guess not too thin. male yes. and hot...

 Excellent, bring your weight up to 80 Kg with food and exercise and you will have Natalie Portman asking you for a date, and you better watch yourself coz I'm going to shoot you.

[tds]

can't you get implants. 

i'll pass on that   

[tds]

Excellent, bring your weight up to 80 Kg with food and exercise and you will have Natalie Portman asking you for a date, and you better watch yourself coz I'm going to shoot you.

80 kg? my! i'd be overweight. no? whats the formula to find an ideal weight? me wanna be muscular and rather big, but not HUUUGE, u know what i mean.

btw how do you count how much protein u have consumed? supplement has its exact measurement, but how about knowing how much from natural sources of protein. like i had large portion of tofu dish today, and two glasses of soy milk, lil chicken breast, some peanuts, oisters, red rice, asian green been, lots of vegies, wheats and hmm...cant remember what else...

[tds]

wait, i got an idea. what if we, ps.com, have a muscle competition? some categories to set forth of course, like the best pecs, largest biceps, hottest bottom, etc, etc. i know i'd be entering in six month's time from now. i know i'd be winning sumthin. tds

[general disarray]

You guys are soooooo totally NOT metrosexual.

What we need here are discussions about plucking, tweezing, shaving and moisturizing.  Forget the bulk!  We need to fit into a Size Zero Little Black Dress!! 

We need to talk about a Metrosexual Olympic Event!

The Chinese are overtaking the keyBOARD, but what about our washBOARD abs??!!!!!!!

[zheer]

80 kg? my! i'd be overweight. no? whats the formula to find an ideal weight? me wanna be muscular and rather big, but not HUUUGE, u know what i mean.

  An extra 12 Kg of muscle wont make you overweight, in fact you'd still be closer to under weight.
Let me give you an examble, for a guy of my fairly small stature standing at 172 cm anything above 75 Kg is over weight for me provided the extra weight is fat.

Measuring protien is not an exact science, but whatever you buy from a supermarket shelf will tell you the amout of protien it contains. So if you eat quater of a chicken and the label says the chicken is 300 grams of protien, you just need to do the maths.

[zheer]

What we need here are discussions about plucking, tweezing, shaving and moisturizing.  Forget the bulk!  We need to fit into a Size Zero Little Black Dress!! 


The Chinese are overtaking the keyBOARD, but what about our washBOARD abs??!!!!!!!

 I think the Chinese are outstanding in a lot of things, but I still think when it comes to sports black people are the most superior, I might be wrong I'm no expert.

Sure we can talk about shaving, moisturizing, after shaves, washing, shoes and most importantly clothes. So for you information greeny gray is the fashionable colour this year.

[dnephi]

On average (I'm speaking of averages, not individuals), those of African descent are more athletic, bigger, etc.  than white people.
On average, asians are shorter, less built, etc. than white people. 

There are exceptions on all sides of the generalization, but from genetic aptitude, that's how it seems.

[zheer]

There are exceptions on all sides of the generalization, but from genetic aptitude, that's how it seems.

 Absolutly, I'm thinking of Bruce Lee arguably the toughest guy known, he would have wiped Tyson and Mohammed Alie in a street fight.

[tds]

Measuring protien is not an exact science, but whatever you buy from a supermarket shelf will tell you the amout of protien it contains. So if you eat quater of a chicken and the label says the chicken is 300 grams of protien, you just need to do the maths.

eemm, we dont normally buy food from supermarket. rather, we get all our groceries from a traditional market where food are not prepackaged ( a good amount of them are organic ) and hence does not have that "nutrition facts" table thingie. go see a pic of traditional market i am talking about in "picture" thread. it was newly uploaded. warmest, tds

[zheer]

, we get all our groceries from a traditional market where food are not prepackaged

 Sure, well in that case when you buy chicken, fish ect ect weight it, find out how many grams it weighs. I must say I'm finding it hard to believe you only weigh 68 Kg I'm sure your more than that. You like fine, like a sport man in fact, but in my opinion you could look and feel stronger with more shoulder, chest and arm muscle.

[tds]

Sure, well in that case when you buy chicken, fish ect ect weight it, find out how many grams it weighs.

n anytime i have to think and count those little things, i get a headache, and i suddenly feel sleepy and  then i must sleep... any tips? or some easier way?

I must say I'm finding it hard to believe you only weigh 68 Kg I'm sure your more than that. You like fine, like a sport man in fact, but in my opinion you could look and feel stronger with more shoulder, chest and arm muscle.

actually in the pictures i weighed 65 kg.

You like fine, like a sport man in fact, but in my opinion you could look and feel stronger with more shoulder, chest and arm muscle.

thanks buddy. yes i want bigger shoulder, chest, arm AND bottom.

[zheer]

n anytime i have to think and count those little things, i get a headache, and i suddenly feel sleepy and  then i must sleep... any tips? or some easier way?

 When you buy food from a market to find its value, they weigh the food, ask them how many grams are in whatever you happen to buy. To make your life a little more simple, have no more than one chicken a day, or no more than three medium size fish a day. I dont mind comenting on guy uper body, but I dont like checking their bottom, LOL.However I can say that you dont seem to have one, only kidding.

[thalbergmad]

1. Train hard in short sessions
2. Bench press and squats are the basis on which to build muscle.
3. Sleep well, muscles need it.
4. Eat little and often.
5. Most food supplements are overpriced crap. Seek advice from a dietician.
6. Never work the same bodyparts within 48 hours.
7. Do not overtrain, it has the opposite effect.
8. Use supersets often.
9. Find a good training partner.

The End

Thal

[Bob]

(Bob likes Thalbermad's ideas.)

[dnephi]

Supersets?

[thalbergmad]

Supersets?

Essentially 2 sets working on opposing muscle groups without a break. Let us say that you have just completed a set working on your biceps. In the 90 seconds or so that you might rest before doing another bicep set, you can sneak in a set on your triceps. This is a superset.

Another useful technique is a pyramid set. Similar to the above, but working on the same muscle, no break between sets and with decreasing weights so you can keep going.

Both of these were very popular when i was seriously training, but i have not done so for years so they may not reflect current thinking.

Both are a form of shock treatment that should not be used all of the time.

Thal

[pies]

a

[thalbergmad]

Creatine has had some good write ups and some people swear by it.

Supposed to be a good all round supplement as well, not just for mass.

Thal

[tds]

i finished a large container of 100% whey protein supplement. alas it didn't do me anything. don't know what'd gone wrong but  the money i spent on this product equaled to 4 month worth of food in my country. i thought " damn, sucker! "

i lied. actually it gave me a skin allergy. no fun!

or maybe i worked out the wrong way? i was a complete beginner and had no trainer. 

[zheer]

1. Train hard in short sessions
2. Bench press and squats are the basis on which to build muscle.
3. Sleep well, muscles need it.
4. Eat little and often.
5. Most food supplements are overpriced crap. Seek advice from a dietician.
6. Never work the same bodyparts within 48 hours.
7. Do not overtrain, it has the opposite effect.
8. Use supersets often.
9. Find a good training partner.

The End

Thal

  !- Agreed

  2- Agreed, the quickest.

  3- Agreed

  4- so I've heard, 6 small meals a day.

  5- possibly true.

   6- Not sure, I'll take your word for it.

   7- Agreed.

   8- Good idea.

   9- Agreed.

Thanks Thalb, how tou doing anywayz.

 

[zheer]

i finished a large container of 100% whey protein supplement. alas it didn't do me anything. don't know what'd gone wrong but  the money i spent on this product equaled to 4 month worth of food in my country. i thought " damn, sucker! "

  No point on its own, you need to pumb iron when on protien supplement.

[tds]

i worked out while on it 

[tds]

oh and i was allergic to whey protein too. 

[thalbergmad]

   
Thanks Thalb, how tou doing anywayz.
 

I is fat at the moment as i have not trained so far this year .

I will start cycling to work next week to get a bit of exercise and then gradually build up.

Thal

[tds]

omg, *goes nude in front of mirror*, my left chest is bigger than the right. n so is my left thigh. should i panic?

[thalbergmad]

It is with most people.

Careful weight training can change this. After all, the aim should always be symmetry as opposed to mass.

Thal

[zheer]

omg, *goes nude in front of mirror*, my left chest is bigger than the right. n so is my left thigh. should i panic?

   This is where some artistic ability is useful. However if you simply train all your body parts equally you will grow equally. Its true body builders, the good ones anyway sculpt their body, they look in the mirror and think, this needs to be bigger than that, that needs to be smaller ect ect. But for us mortals a good work is good enough.

[zheer]

Here is me before I really started to train seriously.


 

[pianolearner]

  Thats too much for me, possibly because I do 80 - 90 Kg tricep curls and no less than 70 Kg bicep curls, believe my arm don't work after that.

I think you mean LB's not Kg Zheer. I've trained at different gym's all around the world for over 20 years and I have never seen anyone arm curl that amount of weight. I'm icluding people on steroids with 21inch biceps..