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#1
05-04-2006, 06:27 PM
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More Weight Lifting Questions.
Been trying to start lifting again, got a couple questions.
I know *ideally* you should be working out every muscle group with a couple different exercises. For example if you're doing biceps; do some hammers, some curls, pull ups, etc.... However, like I've complained in other threads...I don't really have the time to work out every single muscle because I can only make it to the gym 3 days a week, maybe an hour each visit. I'm thinking of just skipping arms altogether...I'm more concerned about my chest and abs...and you get a little bit of bicep and tricep work out doing chest and back, right? Chest is definitely a must, legs are definitely a must. Can I skip shoulders as well? What about back? Basically, what can I do to condense my lifting session and maximize my time? Is there any particular lifting techniques that use a bunch of different muscles all in one? I know bench press is one of them, anything else? Thanks guys 
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#2
05-04-2006, 06:43 PM
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Compound exercises work more muscle groups at once. Squats, lunges, pull-ups, rows, dead lifts, and bench presses (all I can think of right now) will all work multiple muscle groups at once. Generally, if you stay away from machines and stick to free weights, you won't be totally isolating a muscle. Bicep, tricep, calf, neck, and forearm stuff is usually isolating but can be good for balance if you can do at least a couple sets.
I have a similar problem to yours, and I try to still work every muscle group but with a smaller number of sets/exercises. I'll do a standard split such as: Day 1 - legs/calves/shoulders/abs Day 2 - chest/triceps/abs Day 3 - back/biceps/abs Each day, I'll do as many exercises for each muscle as I can with 3-4 sets per exercise. To me, it's more important to stay balanced and go all-out with what you can do.
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2005 G35C 5AT diamond graphite/ full aero package / 3M Clearbra / HKS Hi-Power exhaust / Crawford V5 plenum / K&N filter / Z-tube / Hotchkis sway bars / Nismo S-tune suspension for JDM Skyline Coupe / Mine's Racing Shift Harness / tune by Technosquare Last edited by bwassul : 05-04-2006 at 06:49 PM.
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#3
05-04-2006, 06:54 PM
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Quote:
This is very similar to what I do. Except for the abs, even though I really should be doing abs every time. So +1 to this routine for those who are time limited.
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#4
05-04-2006, 06:59 PM
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i think if you're trying to just tone-up overall and get some exercise thrown into the mix, you can work EVERY muscle group in one work-out. but, true weighlifters who want to isolate particular muscles for mass and definition will concentrate on one or two muscle groups per work-out with one being a large muscle group (legs, shoulders, back, or chest) and the second being a smaller muscle group (bi's, tri's, abs). then, you can do 3-4 exercises with 4-5 sets per exercise to maximize the work-out for that particular muscle that day. basically, you need to do about 12-15 sets of exercises for that particular muscle group to fully work it out. also, each muscle group should only take about 30-40 minutes max...anymore, you're just chatting too much or daydreaming. furthermore, make sure you get the form down before adding more weight. it always makes me laugh when i see scrawny guys in the gym add too much weight and get the form totally wrong. instead of going through the entire motion for the particular exercise, they only move the weights a few inches....not much of a work-out and you're only going to risk injury.
if you're just trying to lose some weight with some cardio and weight training, then doing it your way is okay. Last edited by Z2G : 05-04-2006 at 07:04 PM.
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#5
05-04-2006, 07:10 PM
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Quote:
^+1 For several years, I circuit trained as described (worked every body part each day; 1-2 exercises per muscle group, 2-3 sets per exercise), varying exercises done for the same muscle group during the week. This can help you a lot with conditioning.
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#6
05-05-2006, 02:40 AM
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circut training is fine for just getting toned and for cardio but it definately wont make u grow and get big. if u wanna get big u have to isolate each muscle and do 4 sets of 6-8 reps of heavy weight and 4 or 5 lifts for each muscle. make sure u do alot of squats because when u work out ur legs ur body produces more testosterone and allows ur whole body to grow.
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#7
05-05-2006, 05:25 PM
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Don't work just your chest and abs, you will look out of proportion. Workout with one major muscle group and one smaller muscle group 3 times a week. Always work the bigger muscle first, and do compound movements first like the ones mention above. And if you want a huge chest do weighted dips.
here is a good 3 day split. Chest/Triceps, Back/Biceps, Legs/ Shoulders/ Abs. What are your stats, and what do you want to achieve, are you trying to put on muscle or lose weight. Also describe what your diet looks like.
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#8
05-05-2006, 05:32 PM
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yeah, definitely don't just do abs and chest. as your pecks get bigger, your shoulders will start to bow forward if you're not working out your back to equalize the muscle mass of the front vs. the back.
when you do back (your wings and lats), you can always throw in biceps too since you'll work the biceps in many of the back exercises. likewise, when you do chest or shoulders, throw in some tricep exercises. don't skip out on the shoulders just because many chest exercises work out the deltoids too. you want to isolate the rear delts and traps too for the full "buff" look. the main thing is to maximize your workout since most ppl don't have too much time....unless they're still a student. doing everything but little here and there each day won't help much if your aim is to bulk up and get buff or tone.
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#9
05-05-2006, 05:33 PM
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Right now I'm 5'11, weighing in at 240 lbs. I have a pretty broad shoulder body type. My regular weight when I used to be in good shape was about 200-210 lbs, but after a year of not working out and not eating right I've gained a good 30 lbs of fat, pretty much all in my gut.
I have muscle, I'm just trying to get rid of my gut and tone up the body in general. As far as diet goes, it's decent but not great. Too much snacking on junk in between meals is my killer..but I'm actually seeing a nutritionist soon to get me on better eating habits I can follow for the rest of my life. My main thing is trying to tone and burn fat..I'm not really trying to body build or add more muscle.
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#10
05-05-2006, 05:45 PM
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Cardio is your friend. Generalize your day around buring fat, instead of building muscle then. Your build is close to mine, as I am 5'11" 230lbs 18-20% Bf. Trying running about 2-3 miles 4 times a week. Start off slowly like maybe 1/2 mile to a mile a day then work your way up. When you start dropping the weight try to include wind sprints into your running. Basically jog for 40sec. then run all out for 20 sec. That will help boost your metabolism and help you resting metabolic rate. Also include a no carb day once a week. Basically eat no carbs through out the day. Eat alot of meats and green vegies like salad. Eat very low sat. fat and eat more unsat. fats. Weight train 3 times a week or whenever you can, and concentrate on buring fat.
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04 G35 Sedan 6mt DG/G, Aero Kit, Stillen Exahust, Injen CAI, 19x8/ 19x9.5 Axis Matrix, 245/35/19 - 275/30/19 General Exlaim UHP, Pioneer Avic D3, 350z Springs/ shocks, 20% tint, MREV2, Stillen Sways. REALTOR
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#11
05-05-2006, 05:47 PM
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To loose that gut, it's all about strict diet and cardio. Minimum of 45/min 3 days a week at 70-80% of your max heart rate (220 minus age). Also, lifting weights will help somewhat because the more muscle you pack on, the more calories you'll burn at rest.
As for diet, cut the fat and sugar. Don't overdo the carbs either.
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#12
05-05-2006, 05:53 PM
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if you ever get really serious about weight training use this site, it is my second bible. Read the forums.
http://forum.bodybuilding.com/
__________________
04 G35 Sedan 6mt DG/G, Aero Kit, Stillen Exahust, Injen CAI, 19x8/ 19x9.5 Axis Matrix, 245/35/19 - 275/30/19 General Exlaim UHP, Pioneer Avic D3, 350z Springs/ shocks, 20% tint, MREV2, Stillen Sways. REALTOR
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