New Workout Thread ! |
I've done periods of weight training over the course of last year so I'm not a total beginner but I'm also out of practice so I wondered if you guys have any tips and experiences you can share. I don't wanna get HUGE but I would like to pack on more muscle and improve the strength of my joints, particularly elbows and shoulders which are weak points. I'm currently about 138 lbs at just under 5'8 if that means anything. Also I'd be interested to know your training routines too so we can keep this thread going !  |
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Feb 6 2011, 12:22 PM
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I have started going to the gym more frequently now and i hope to increase it even more when Floorball season is over. The only negative side is that i dont have a gym partner but now but when the summer comes that will change . you get so much more motivated when you have some friends to work out with.
My goal with the training is to be stronger and loose some weight to be able to become a better floorball goalie. -------------------- My Gear
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Feb 6 2011, 10:04 PM
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Ben, if you're really unable to join a gym (would be heaps better), you can buy a few items to design a bodyweight home workout. Take a look at http://www.beastskills.com/, it's basically gymnastics-inspired style training using equipment you can have at home (chin-up bar, rings, parallettes and resistance bands). You'll need to be able to do a few pushups before you can do a muscle-up or a few chin-ups until you progress to a one handed chin, etc.
A workout should last around an hour, the idea being that you go in, pump it all out, get out. Before you start working out, you need to think about your goals: for fat loss, endurance, you do more reps per set (looking at around >12), for hypertrophy (i.e. for size), 8 - 12 reps and for strength 4 - 7. These numbers are just a guide. Your diet is incredibly important. You can have a good workout routine, and a rubbish diet and you won't make a lot of progress. The same goes for supplements such as protein shakes, creatine and multivitamins, they form ~5% of your progress. You must look into how much you eat and what you eat and obtain the right levels. This also varies depending on your targets. Generally, you'll be taking in a lot of protein regardless, but carb and fat levels will vary (you also require fat in your diet, however there are different types of fat, think extra virgin olive oil). To echo good ideas already posted, it'd be a good idea to gradually get into a serious routine by doing a month or two of high rep exercises to get your muscles used to it and decrease chance of injury. Sleep is incredibly important if you want to gain in the gym. Drink a lot of water. Lastly, every person is different, a workout and diet that works very well for one person, may not work well for you. It's all about seeing how your body reacts to your training and tweaking it. A training buddy is great for motivation and for safety, music to get you pumped also helps. Complexes (i.e. exercises such as deadlifts and barbell squats that work multiple muscles, allowing for increased efficiency) are a better idea than isolated exercises (e.g. dumbbell curls). There's a tonne of information, but my advice would be to check your diet and get doing something just to get into the swing of things. Too many people attempt to put exercise off until they find that perfect routine. Check this site for a lot of good quality info.: http://www.t-nation.com/. Try not to be intimidated 
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Feb 6 2011, 11:34 PM
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I was going regularly to gym last year but now in lack of time (and gym being moved) I have focused on working out at home. I'm currently doing workout with EA Active (fitness game) on wii and I'm also going to incorporate P90X DVD course. I'm really amazed how fitness game can be fun and effective so far (EA Active). It also fits perfectly my schedule and training sessions are well organized and efficient.
This post has been edited by Bogdan Radovic: Feb 6 2011, 11:35 PM -------------------- For GMC support please email support (at) guitarmasterclass.net
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Feb 7 2011, 10:11 PM
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QUOTE (dark dude @ Feb 6 2011, 10:04 PM)  Take a look at http://www.beastskills.com/, it's basically gymnastics-inspired style training using equipment you can have at home (chin-up bar, rings, parallettes and resistance bands). You'll need to be able to do a few pushups before you can do a muscle-up or a few chin-ups until you progress to a one handed chin, etc. This site isn't for beginners But I did found some usefull tips. Thanks man!Question: Is it bad or unhealthy in any way to do exercises before you go to sleep? (right before) |
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