RUNNING AND WEIGHT LIFTING
Posted by: joe(nons4shout@yahoo.com) 8/24/2006
Is it ok to run a mile before wight lifting?
Re: RUNNING AND WEIGHT LIFTING
Posted by: Sage Kramer(skargaemer89@yahoo.com)
Running a mile beforehand is actually better for you than lifting fresh. Running will loosen up your muscles and get you body warmed up and ready to lift. Another good idea before lifting is to get in a good 15 or 20 minute stretching session in.
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LOSING FLAB
Posted by: alex (donejusrite@yahoo.com)
pecks look great when worked but are flabby later. how can i lose the flab?
Re: LOSING FLAB
Posted by: Scott(swhite@personalpowertraining.net)
No such thing as spot reducing. You can't work out an area to lose fat from an area. to get super lean your diet should be all organic food. and you should be doing somre form of light cardio to keep the muscle on your body, unless you want to shed more fat, because if you have fat on your chest most likely you have a little fat everywhere. so correct your eating and you will not only get bigger, be stronger, and leaner.. you will feel amazing.
Re: LOSING FLAB
Posted by: John(wildblueraven@gmail.com)
It may sound weird, but try eating 6 small meals a day starting when you get up. Good things like cottage cheese, tuna fish, yogurt, then make your 6th meal a good filling one. THe idea is to trick your metabolism into a higher gear. Read up on it if you dont get what I mean. Keep a good circuit training program going, too as well as your cardio. Keep your head up, dont quit, youll see the results!!
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UNDERWEIGHT
Posted by: Justin John (mankind20in@gmail.com)
I have never been more than 50 kgs my whole life. I was born underweight. I am 25 years old. Weighing 45 kgs. I am 5 feet 8 inches tall. I have tried workouts. But it has not worked out for me. I have had a dislocated shoulder and I have had a ligament fracture in my knee. My longest wish is to increase my weight. It has never been fulfilled. Can anyone help me?
Re: UNDERWEIGHT
Posted by: Pancho (soypanchoyque@hotmail.com)
1.- You need to train every muscle group twice every 5 days, I mean training tree times a week, in two big groups. Upper and lower, for instance, you train upper body on monday, lower body on wednesday, upper on friday, lower next monday, and so on.
2.- Make a moderate warming (2 X 20) with ligth weight, then 1X12 50% max weight, 1X8 75% max Weight, 1X2 90% max weight, THEN: 6 reps MAX WEIGHT (I mean, the weight you can lift only 6 times, so you can not make 7th repetition), wait 15 seconds, Make 3 reps more, wait 15 seconds again and try 1-3 reps more... You OUGTH to reach muscle fail... All for that muscle until next training, no more... (you save calories and save your muscle of starving itself)...
3.- You need to increase your calories intake: 3000 Kcals in training days: IMPORTANT: 750 Kcals 1:30 -2:00 hours before training, 750 Kcals AGAIN 25-35 minutes after training, the rest (1500 kcals) along the rest of the day. In Days when you do not make training, 2500 Kcals.
4.- You need to add weigth every time you train same muscle group, IMPORTANT: add weigth, no more reps... Your body will be adding 1-1.5 lbs every week (don't care about fat increase, I'll tell you how to get rid of that on february 2007...), when you notice you can't add 1 lb every week, increase 500 kcal (3500 on training days and 3000 on no training days), remember to train until muscle fail, so you can be building muscle every single week, you can chek your weight every sunday morning.
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WEIGHTLIFTING
Posted by: alexander (lelegor@gmail.com)
i workout each muscle group every day. The order i do it is like this chest,back,shoulders,arms,legs then i repeat the cycle. I do 5 exercises, 5 sets for each exercise, with 7-8 reps in each set for each muscle group. I am going to do this for 6-7 months with out cardio jus weightlifting. Then after that for 3-4 months i am going to do the cardio and higher reps to get the cuts. Is this a good method to use?
Re: WEIGHTLIFTING
Posted by: Steven (sptrans04@hotmail.com)
This is not a very good idea. Your muscles need time to rest and recover. Ideally you should only work each muscle group once a week, but if you were to do one muscle group early in the week and felt plenty rested and not sore, then you should be ok for doing it again. Try and stick to a workout plan for about a month and then change it up. As far as the cardio. I personally found the best results when I lifted and then did cardio after the workout, but try to incorporate it into your week.
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SIX PAC?
Posted by: Jimmy (Jim.y2k5@hotmail.com)
ive been working out for almot 3 weeks now, and i do almost 300 sit ups each night, how long do you think it will take for me to gain a 6 pac?
Re: SIX PAC?
Posted by: Chris (MiztaCuppa@comcast.net)
Most of it depends on what your body fat percentage was to begin with, but there are two important things to consider for abs: Proper form and Diet. You didn't say what your diet is like, but if you are on a fat loss plan then the only other thing is form. You said you were doing "sit-ups" and you could have meant crunches but if you are truly doing sit-ups then stop. Crunches are the way to go. Make sure you only lift far enough to get your shoulders a few inches from the ground, otherwise you are shifting the weight load to your hip flexors and not working your abs as much. Also, concentrate on the form. Don't go too fast, hold for a second when you contract the muscle and lower yourself more slowly then you contracted. Arching your back a little at the rest position helps to lengthen the contraction and provide a really nice workout. Lots of cardio to lower body fat is essential. Keep it up and you'll be ripped!
Re: SIX PAC?
Posted by: secret (notavailable@yahoo.com)
We all have abs and a six pack. They are just hidden under our fat. So if your stomach is fat or alittle fat..you need to work off that fat so your six pack shows.Keep on doing the sit ups if you like. I prefer crunches! And it is best to do aerobic exercise in the morning on an empty stomach for half an hour and drink plenty of water. Make sure you cut your carbs and eat more protein and lean meats. No junk food period! Hope this helps.
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DOES SEX HINDER MUSCLE BUILDING IN MALES
Posted by: Ayan Sen(firebolt_dbz@yahoo.com)
Does sexual intercourse hinder the muscle building process. Should I stop having sex for bigger muscles?
Re: DOES SEX HINDER MUSCLE BUILDING IN MALES
Posted by: tommy(aerome2004@yahoo.com)
Don't ever give up sex for lifting. If nothing else they will compliment each other. the way you look is going to be sexier especially after a good w/o when your all pumped up
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CONNECTIING MY PECS
Posted by: max(tujplaya@yahoo.com)
hey im 16 and starting to lift for real in the last couple months. i like the way im filling out but i cant put on any muscle in between my pecs, theres like a half inch gap. the more i work em the more they grow out, but not in toward each other. i was wonderin if any1 had any suggestions as to how i could work that muscle right over my sternum, thanks
Re: CONNECTIING MY PECS
Posted by: Anthony Chiocchi(Darknessatday1@aol.com)
Hey man, the gap betwixt your pectorals is just bone, there is no muscle mass over that part of your body becuase your pectorals are connected to your arms and then connected in the middle of your chest, thats why after an intense lift you reech back and feel a streach from the center of your chest to your shoulder, im also 16 i have ben lifting for 2 years.
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WEIGHT LOSS
Posted by: futbolstar(Dbckham7@msn.com)
i am 5'9" and 170 lbs. i would like to drop that to 155. i was looking at ripped fuel and hydroxycut? do either of these two products work?
Re: WEIGHT LOSS
Posted by: Greg Churilov (gchurilov@aol.com)
I've tryed them all and my favorite is Herbal Fat Melter
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GAINING MUSCLE
Posted by: mohammad abdulsater moey_no1@hotmail.com)
Hi my name is mohmmad abdulsater i have rescently been working out alot with barbells and other equipment but i am thinking about going to a gym but dont know if its a good idea anyone with sugestion plz?!
Re: GAINING MUSCLE
Posted by: Josh josh35q@operamail.com)
I have worked out at home and have worked out at a gym. here are the 3 advantages I see to a gym: first there should be more equipment to use and therefore more exercise to work a variety of muscles. Second, paying the gym membership hopefully will be motivation to get to the gym on a regular basis. I personally hate to waste money so when I pay for a membership, I go! Finally, you can meet people there with similar goals and help you get into a routine of fitness. I am actually kind of a shy person but have settle met a few guys who I talk to, share tips, and spot for one another when needed.
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I WANT A SIX PAC
Posted by: Tom sexysyko@hotmail.com)
Could someone help me and tell me what to do to get a six pac and what foods to eat thank alot
Re: I WANT A SIX PAC
Posted by: Adam Hussain bad_gangsta_adam@hotmail.com)
My friend to get a 6 pac, you need to do a lot of running firstly, or any aerobic exercise for this matter. This will get rid of the fat layer, which is closest to your skin. The laayer of muscle we see in a 6pac is directly below this, so if you build this while still having a thick fat layer, you just look fatter. First, burn your fat layer, then once this has disappeared start the stomach exercises. These exercises aren't necessary for a 6pack, but if you do them, it will be all the more impressive. Your diet must become a lot healthier. You need to eat the fruit and vegetables, high protein and carbohydrates, but avoid high fat foods. Also, try to avoid too much dairy products. You must also try and eat around 5 meals a day as every time you eat, you increae your metabolic rate. Eating can increase your metabolic rate by 25%, and not eating for long periods can make it drop similarly. Your metabolic rate, is the rate at which you burn fat.
If you do these simple things, you should achieve your 6 pac in about 2 or 3 months.
Re: I WANT A SIX PAC
Posted by: marcus mlegir@yahoo.com)
You should try resistance training. such as using a dumbell to do crunches with. do five sets of 10 reps, with a dumbell on your chest, on a crunch or sit up bench that is declined. also do cardio in the morning, and drink lots of water.
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I WANT TO GAIN WEIGHT
Posted by: shah shaidris@yahoo.co.uk)
i m 23 years old but ilook like a 15 year old boy i m doing my masters degree please suggest me something to increase my wieght any diet or whatever just guide me to increase my wieght.hope u will understand my problem. thanx
Re: I WANT TO GAIN WEIGHT
Posted by: jordan jmkwnox@msn.com)
am 17 years ald and i play football. I lift in the off season and I found that if you stick to a consistant workout for a long period of time you can gain about 5-10 lbs in a lift every 1 to 2 weeks. I started lifting seriously when i was a freshman. I maxed out at 185 bench 300 squat and 150 power clean. I am now a junior and max out at 350 bench 530 squat and 300 power clean. Also intake a good amount of protien every day. It worked for me and i sould work for you. Hope this helps.
Re: I WANT TO GAIN WEIGHT
Posted by: Zoltán(abdulwaahid@hotmail.co.uk)
SQUAT SQUAT and SQUAT some more. May sound nuts but because the squat uses so many muscles, and large ones at that, huge amounts of growth hormone are released. If you are not putting a lot of energy into it already- do so, and watch your pecs grow as well, infact watch everthing grow! It is the cornerstone of any routine for this reason.
It hurts and tires you out but you will learn to love it for what it does for you. Happy lifting!
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MUSCLE GAIN VS. FAT
Posted by: adam rmsingers01@cox.net)
Hi, i'm 19 and have been working out for several years now. my arms are 15 1/2 my chest is 39. I wiegh 195 and am 6'1. I want to gain more muscle but I have fat around my midsection i want to get rid of. My problem i have found is when i diet i gain muscle much slower. when I dont diet and eat whatever I want I gain muscle like a mad man...but i also gain fat. How can I solve this problem??
Re: MUSCLE GAIN VS. FAT
Posted by: mo platoon@otmail.co.uk)
Try and complete more than 3 cardio training session per week if possible at 30 mins each session to lose weight and make sure your diet is less fat more protein.
Re: MUSCLE GAIN VS. FAT
Posted by: Dakota heebgeebz@yahoo.com)
Definitely good to incorporate cardio into your routine. Do some interval training, i.e. do a warm up and stretch session then do sprints until you are about to die (or five minutes or so... whichever comes first), then take it down to a fast walk and repeat. Five minute intervals, or whatever you can stand; challenge yourself. Also, regular jogging ain t too bad either. Alternate. Do you have a bicycle? Dust it off and get riding; it's one of the best cardio exercises you can do.
Oh, don't go on a diet. That is, don't eat healthy for a while and then change and go back to eating like crap. Get into a way of eating that is something of a compromise. Make sure to eat healthy most of the time, but you can sneak in a bit of sweets here and there (if that's your thing). If you can get your sweets from natural sources such as honey, so much the better. Stay away from worthless junk like white flour, white sugar, white rice and eat more whole grains, lean meats, beans, soy products, etc.. If your food is closer to how nature intended it, you will get better nutrients. You need these nutrients if you are going to beat your body up in the gym. Carbo load, but do it with brown or wild rice, black beans, lentils, whole wheat, oats, barley, soy milk or regular milk (make sure it's not too processed and, if possible, make it without growth hormones or antibiotics). Eat protein, but not too much. Most Americans get way too much protein. Eat your eggs, they aren't bad for you like some make them out to be (though be careful if you have a propensity towards high cholesterol), eat lean beef, chicken breast, tuna, etc. Don't neglect healthy fats like those found in olive oil and peanut butter. Your body will thank you.
Re: MUSCLE GAIN VS. FAT
Posted by: Kid rkrietsch@yahoo.com)
I've read that doing cardio "until you die" taps the carbohydrate energy in your body, whereas keeping your heart rate in the proper range during exercise taps your fat stores. Is there a case where going too hard during exercise has a negative effect on burning fat?
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HOW MUCH WEIGHT?
Posted by: rumbaone cflau@svipa.com)
I am a 49 year old woman, about 5'10" just over 150 pounds--who works out regularly---how can I predict what are the highest weights I can expect to lift in the bench press or squat and what is the best way for me to increase my strength in these two in the shortest time? Right now I can bench 2 sets --up to 8 reps at 65 pounds and press 8 reps with individual 30 pounds dumbells. I can deadlift/squat 10 reps at about 135 pounds, and shrug with 100 pounds. Is there a general guide for women that can use to relate my height or weight to the percentage/amount I can lift?
Re: HOW MUCH WEIGHT?
Posted by: Adam patsline74@yahoo.com)
I dont know about the squat, I dont think there is a way to predict that, but as far as bench there is a simple formula thats usually fairly accurate. If you can do 8 reps at 65 then the formula says you can do 6 reps at 85, 4 reps at 105, 2 reps at 125, and max at 145. As far as getting stronger, I really like sleds to get stronger legs. I have gone up 85 pounds in my squat since I started using them in early summer. And bench, incorporate dumbbells into your workout. On chest day, do 4x5 of bench, 3x8 of dumbbell bench, flies and tricep extensions, all with dumbbells. This workout made my bench max go up 40 pounds in a few months.
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BIGGER ARMS
Posted by: brandon b_mex13@hotmail.com)
I'm trying to get bigger arms, and I've already improved from 12 1/2in to 14in just working from spring to summer. I've been doing curl, alt dumbell curl, and isolation curl, and a reverse curl for my triceps. I was wondering if I could get some more tips on how to pump up my arms, and maybe some tips on building up my shoulders and my forearms.
Re: BIGGER ARMS
Posted by: john jwm878s@smsu.edu)
Squat, Deadlift, Bench press. Worry less about training arms directly and work on these basic multijoint lifts. If you can squat 400, deadlift 500 and bench 300 do you think you'll have huge arms? Absolutely. I would also do weighted dips and chin-ups, barbell rows, military presses for upper body. I would split it up into about a three day split like chest/back on monday, legs on wednesday and shoulders/arms on friday. If you must train arms, only do one type of curls like a preacher curl and go all out for 3 sets. For triceps I would reccommend the pullover and press. It wasn't until I cut down on arm training that i started to grow from 11.5 to 14.5. Anyway, hope this helps. Good luck with it.
Re: BIGGER ARMS
Posted by: KB King_ofBeasts@yahoo.com)
I agree with the previous entry in regards to the
heavy compound work (Squats, Deadlifts, Heavy Bench).
Heavy (4-7 reps to failure) work is ABSOLUTELY NECESSARY when increasing size, and by increasing the size of the body's largest muscles (QUADS, and LATS),
your entire body is stimulated to grow. HOWEVER, do NOT exclude arm training from your workout regimen.
Simply set aside ONE DAY to concentrate on your arm
work...and NO you do not need an additional arm day because you risk OVERTRAINING. 3 heavy sets each of BARBELL Curls, Tricep Pushdowns, Hammer Curls, Lying Tricep Extensions (Skull Crushers) and eating lots of Low Fat PROTEIN is how I built my guns (I went from 160lbs and 15.5" arms to 185lbs and 17" arms) Stay STRONG.
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BUTT
Posted by: eli pinkkittymall@yahoo.com)
I want to know how to make my butt bigger u have any certain exsercises or tips u can give me thanks
Re: BUTT
Posted by: Dave davesbaseballcards@sbcglobal.net)
Yes, heavy squats, squats, and more squats. I used to have a little butt, but I built it up with squats. Take care, and train hard!
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BIGGER PECKS
Posted by: Logan xianlogan@hotmail.com)
I don't know if pecks is the right word, but i am talkin about my chest. I am 16, 6'1, and 153 lbs. I do a huge amount of running and ab/leg work outs. A friend of mine that is a girl made fun of me for having no chest muscles. I am not looking for a shortcut but i was wondering if i could get some good routines that increase chest muscle size.
Re: BIGGER PECKS
Posted by: Brian bguy71@yahoo.com)
First of all, you're only 16. Second of all, you're tall, so you are long muscled, and that's hard to change until you are finished growing. It's not impossible, just hard! I'm 6' 3" +, and my son is 6'1", 160, so I know from experience!
You need to eat, and eat plenty, which is something teenage boys struggle with at times. However, without enough calories from good sources, you're going to lose the battle. Chest workouts consisting of bench press (both dumbbell and barbells), incline and decline presses, dips, flyes, all are great for chest development. Like I said though, you can shred your chest in the gym, but without the fuel, it's not going to show much growth. 1) Eat right and eat plenty, 2) Lift heavy weights and
3) Grow! Hope this helps!
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L-ARGININE
Posted by: Steve (sbrandt@cvol.net)
How important is it to take L-Arginine to build more solid muscle mass...and how effective is it, and how much should one take each day...how many grams.
Re: L-ARGININE
Posted by: Derek Beech (derekbeech@hotmail.com)
I take 1000 mgs 3 times a day, I like it in combination with 10-15 grams of creatine a day, then when I stop taking the creatine and lose the muscle volumizing effect, I seem to keep more of my gains. Before, I used creatine without it and I lost almost all my gains after stopping the creatine.
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DRINKING A LOT OF PROTEIN AT ONCE
Posted by: Michael (wangm@cox.net)
Hi I'm 17 years old and Im 5'10 150 pounds and I want to gain about 15 more pounds of muscle. I've been reading and figured out that I need about 375 grams of protein a day. Is it okay to shove down 115 grams of protein all at once spread out 3 times a day in shakes? so I can meet that number?? My friend said that it could damage my body and it doesn't use any of it anyway. So a reply would be greatly appreciated. Thank you
Re: DRINKING A LOT OF PROTEIN AT ONCE
Posted by: Matt(nickley.1@osu.edu)
(Taking more then 40-50 grams at a time will only go to waste in your body. Your body can only digest so much at a time, the rest you waste out. Spread it out throughout the day taking around 40 grams at a time, also supplement high protien foods into your diet, like chicken, tuna, fish. Ect. Good Luck!!
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