Sorry!! I didn’t know the name of exercise I was doing, so I just called it “Lat Pull down” but it’s name is
Cable two Arms Tricep Extension
Could you now give your opinion please? I really feel that cable one in my triceps. I can lift more with the seated dip obviously, but I don’t know which is better. Some lady told me that the cable works more muscles then the seated one. Any help is well appreciated.
Another question regarding setting up a routine with dumbells at home.
Can any body help me set up a home routine with this babies? I have never had any dumbells before, so I don’t know what the hell I am doing. Let’s say I have an hour free and I want to target triceps and biceps (My preference) or any other muscles I can target with this babies, so, I need help to set a good routine. I am serious about weight lifting now and I really need some expert advice. I repeat, I have never had any dumbells before so I am ignorant on what to do and what the best excercises are and repetitions/sets.
I would really appreciate if any body can help me.
Well, I don’t use it, but my friend’s older cousin is a trainer at a really good gym. He says all it does is break down the protein in your body into amino acids then rebuilds those back into more useful protein. He said every once in a while he’ll just take some type of amino acids stuff rather than creatine so it works fasters. I’m sure someone else knows more about creatine.
Biceps you can just do curls, if that gets too easy after a while, do concentrated curls. I think there’s a couple of things you could do for triceps. I take one dumbbell, hold it behind my head (not really close) with both hands with a triangle grip on the higher end of the dumbbell then lift it up and down (not too low). The triangle grip is where both hands meet and form a small triangle, more specifically it’s when you make an L with your hands and both corners of the L’s meet. That’s not the best description, but if you understand it, that’s great.
I need help making a good work out schedule. Time’s not really the problem, but having it balanced seems hard for me. Today I tried fitting in like 7 different muscle workouts, I fit in 3 of them.
I tried doing:
*regular bicep curls
hammer curls (for forearms and shoulders)
military press
*dead lifts
triceps (workout I describe in previous post)
*inclined dumbbell press
flat dumbbell press
The ones with asterisks are what I did. When I tried doing military press, arms were just too tired. I do 4 sets of 8-12 for any of those and it’s every Monday, Wednesday, and Friday for any given amount of time. Today was the first time I tried doing all of those in one day. Any type of schedule/routine I could stick to and still keeping each of those consistant?
First off…isolation work goes last. If your working say shoulders and biceps or shoulders and triceps on the same day then do shoulders first then do ur arm work…that way ur arms won’t be too tired for the heavy compound lifts like military presses.
You need some kinda organization in ur program too. On certain days target certain muscle groups or movement planes for certain reasons. Try not to lift weights more than 2 days straight without a day of rest. If you lift 4 days a week…do 2 on 1 off 2 on 2 off. Just because you have alot of time on your hands doesn’t mean it can all be spent in the gym…this can be counterproductive.
Are you interested in body part splits or full body routines or upperbody/lowerbody splits??
I guess I should have asked specifically about the concept of it, rather than the specific exercises. He seems to recommend far fewer sets than I would ever imagine would give results, and uses super sets and drop sets, and working toward failure to provide the results.
I understand that if you want to get bigger, you need to have total failure on your last rep or two by your last set, but I would think you’d need to do more sets and exercises to get results.
you dont need to train to faliure to get bigger, yea you need to push yourself but no need for that, I train on my own (prefer it that way) so I cant train to failure because Id kill myself, Ive still grown.
you need to lift heavy weights (whatevers heavy for you) low reps 8 I’d say, increase the weight slightly each time till I reach my max weight where I can only lift 2 or 3 times, I follow that striaght up with a burnout set with a much lower weight.
Im no expert by the way, just adding my input, I do what works for me, everyone reacts different better or worse, do what works for you, dont copy your friends Ive been there done that and wasted time.
The best time for high glycemic index carbs like sugar and maltodextrins and dextrose is POST WORKOUT…this is to replenish depleted glycogen stores.
Don’t forget that all carbs will eventually end up in the same place…just low glycemic index carbs break down over a longer period of time.
Full body routines are great for women and beginners…lou ferigno also did full body routines 3x a week…when I start my new training job I will be doing 2 a days full body style…
Umm…I completely disagree with ur second statement though. There is a tremendous difference between an effective program that’s well put together and a sloppy workout put together by someone who doesn’t know what they are doing. (most people don’t)
Low volume high frequency routines are very common now…especially with fitness experts advocating against once a week body part splits…not to say that high volume body part splits won’t yield results…but depending on what you want I think there are more effective methods of training. (I like upper/lower splits and push/pull/legs splits) I think more emphasis should be placed on manipulating intensity and periodization than exercise selection…within certain parameters of course.
About training to failure…For natural bodybuilders less concerned with muscular endurance, training to failure shouldn’t be of much concern. Do what you know you can do. Supposedly training to failure on all sets lowered IGF-1 levels and total resting testosterone levels. But in time made slightly better gains in overall strength and muscular endurance.
i need to do this very carefully and consistently , and is very fragile .
i got a problem to handle this and definitely is going to take lots of time , through trial and error .
let’s see …
i can’t DO TOO MUCH cardio . because i might get muscle loss , especially doing cardio in an empty stomach in the morning .
i got to be careful with my diet and nutrition , i need to eat properly to feed my muscle and not to get it convert into fats X_x .
i need serious advice . for now , i’m resting awhile from cardio and do weightlifting . the reason is that my hamstring is aching , i did a cardio work with combination of climbing up the stairs , which is kind of bad IMO .
i need to plan this up , how should i do it ? importantly , i need to take care of my stamina and muscles , so that i could work properly .
what i know so far, is that workout and cardio schedule need to be far apart AND the correct type of food i must eat especially post-workout meal .
clearing the fatty belly and the fatty waist are the most toughest task :wasted:
Thanks for the input, I appreciate it. I think I know better of what I want to accomplish now. I’ve been killing myself with cardio work, while lifting basically three days a week. I’m still not doing anything for my legs yet (lifting wise), because I don’t want to be too sore and then not be able to keep up the cardio work. I do the cardio on an elliptical type machine that has resistance, so it does do something for my legs (I know it’s not nearly as much as real lifting would do).
My main goal for now is to burn fat. I was around 225 - 230 lbs. at the beginning of this year, and I’m now down to 185 lbs. I know this is probably quicker weight loss than people would advise, but I just want to get this cutting part over with because it is so painful. I’m 6’ but I still have some body fat that I want to get rid of. I think I’m going to need to be like 170 to achieve what I want. I’m going for as low body fat as I can get. When I’m done with losing the fat, I’m going to add more good foods to my diet, increase my lifting schedule by adding legwork to the mix, and probably decrease the amount of cardio work to like 3 days/week @ 30 - 40 minute/session. I pretty much do cardio every day now, on a light day after lifting I’ll do 45 minutes, and on the off days I’ll do an hour or so. You would think I’m nuts with the intensity that I do it. When I’m done, I am drenched in sweat and totally wiped out.
Even though I’ve been losing weight so rapidly, I do so see good results from the lifting I’ve been doing. My biceps are definitely bigger and more defined. My triceps have improved, and my chest is more defined (this is probably the area I need to work harder at). When I’m doing my sets, usually 3 sets of 8, I try to make it that on the 3rd set that I can barely do the last two reps, and when it gets too easy, I increase the weight. I’ve been able to increase the weight I’m using dramatically over the past month or so, so I’m making good progress.
I figure another month of my current insane program, and then I’m going to switch over to what you previously recommended to me. Also, I look forward to being able to eat normally again (I love food).
I’m probably not a good example for what you should do. You probably want to go for reducing body fat in a more slow and controlled manner than what I’m doing. Certainly if you’re hurt, you better lay off of the cardio work. You need to find something that will help you to be able to do cardio, but not get injured. I love the elliptical type machines for this, because it doesn’t hurt my knees or joints, and I’m able to do a lot of it, and not get injured (I could never do this using a treadmill or jogging). One thing I’ve learned is you need to work within your limitations. What I’m doing now, I definitely could not have done at the beginning of the year when I first started. I gradually worked up to doing more. Most importantly, you want a program that you can do consistently without getting injured. If you get hurt, you can’t do anything.
You’re probably better off with cardio maybe 3x/week for 30 minutes or so, maybe just start out with walking briskly at first. Eat right and often like everyone says here, and do your lifting (plenty of good advice from others on this as well).
Losing the belly fat is definitely the hardest thing to do. I have lost a lot of fat from my stomach, but it’s definitely the last fat to go. I’ve lost more weight from my face, neck, legs than I would like, but you can’t control where it’s coming off from. You just need to keep burning calories and eating right, working hard and you’ll get to where you want to be eventually. It’s definitely a long road. The difference, at least for me this time (I’ve lost and gained weight a bunch of times in the past), is that I’ve been keeping up my exercise and dieting routine for almost 4 months now. It has become such a part of my daily routine, that I don’t even think about whether I’m going to do it, I just do it.
alright thx man …
i think abdominal fats are the last task to clear …
i’ll limit my cardio programme , probably less than 4 days , alternatives .
my thigh kinda hurts . damn stairs .
and yeah looks like a good tips for cardio and maintainance .
however , is there any different weight lifting methods that do not make my muscle demand supplies of nutrition and protein for repair , meaning that causing me to feel craved and exhausted X_x .
because i’m terrible in controlling my appetite , i might eat junk stuff in the daily 6 meals .
care to explain about the low-intensive and high-sets+reps weight lifting ??
Biceps you can just do curls, if that gets too easy after a while, do concentrated curls. I think there’s a couple of things you could do for triceps. I take one dumbbell, hold it behind my head (not really close) with both hands with a triangle grip on the higher end of the dumbbell then lift it up and down (not too low). The triangle grip is where both hands meet and form a small triangle, more specifically it’s when you make an L with your hands and both corners of the L’s meet. That’s not the best description, but if you understand it, that’s great
Thanks a lot man. I’ll be trying your exercises. Peace out man. All your help is appreciated.
If any of you guys are NYSC members and in Bayridge PM me … looking for a new workout partner. Prefferably one who Is also working towards making the hulk look like clay aiken by comparison.
. damn stairs .