Ok! That's It! I've Had It!!

[orange]

hey, can anyone help me out - I notice that after a long workout with free weights my muscles are tight and huge, but it rarely lasts more than a few hours...then they go back to normal size pre workout..

after 3 weeks of working out nearly every day for nearly an hour a day, I have yet to see a lot of change in my biceps, only in my back (major change) and chest.

Is there a certain way to work the bicep muscles that I'm missing?

[Tiamat]

Yup! David has to go back to Irving for the summer so my tennis partner is leaving But we have a pool so swimming is my first one. Cycling wasn't such a bad idea. Selfbiased has been looking at bikes so that's probably going to be my next one after swimming and I'm going back to my jazzercise class now that I know I have the momentum and won't fall down on the first go round

Dissident ~ you're right I do feel much better after I've worked out. It makes a big difference.

[Boris Godunov]

If someone is depressed, it goes beyond merely being overweight. The Fat Bastard syndrome is a fallacy--overeating and weight fluctuations are generally a sign of chronic depression, which is treatable. And the depression, while it may be enhance by poor self image tied to being overweight, usually goes much deeper than that, to a general sense of low self-esteem and self worth

[Caligastia]

Those are good, but I was thinking more along the lines of something competitive. If you participate in a competitive sport you might find it more fun. Are you a competitive kind of person?

[Boris Godunov]

Originally posted by orange
hey, can anyone help me out - I notice that after a long workout with free weights my muscles are tight and huge, but it rarely lasts more than a few hours...then they go back to normal size pre workout..

after 3 weeks of working out nearly every day for nearly an hour a day, I have yet to see a lot of change in my biceps, only in my back (major change) and chest.

Is there a certain way to work the bicep muscles that I'm missing?

Try doing fewer reps with more weight (like 6). Really push the weight limit on it. Also, you can try doing slower reps (like 14 second reps!!!). These are much more effective than fast ones, and you only have to do a few. Be sure to totally exhaust the muscles when working them out.

Be sure to eat a lot of protein right after a workout.

Do you focus on muscle groups when working out? That's how to build. Only do 2 muscle groups a day (like chest and back one day, arms and legs another). Do 3 types of exercises for each group.

[Tiamat]

Originally posted by Caligastia
Those are good, but I was thinking more along the lines of something competitive. If you participate in a competitive sport you might find it more fun. Are you a competitive kind of person?

Who me?????? Yes, extremely competative. I don't like to loose and usually don't. I have a friend who plays softball, that might be something to look into.

If someone is depressed, it goes beyond merely being overweight. The Fat Bastard syndrome is a fallacy--overeating and weight fluctuations are generally a sign of chronic depression, which is treatable. And the depression, while it may be enhance by poor self image tied to being overweight, usually goes much deeper than that, to a general sense of low self-esteem and self worth

SPOT ON!!!

[orange]

Originally posted by Boris Godunov
Try doing fewer reps with more weight (like 6). Really push the weight limit on it.

Ok, that'll have to wait until summer. I've been doing lower weight and more reps (25 at a time or so) because that's all I have at Uni. Soon I'll be home though, and can use other free weights.

Also, you can try doing slower reps (like 14 second reps!!!).

14 seconds???

These are much more effective than fast ones, and you only have to do a few. Be sure to totally exhaust the muscles when working them out.

Always do!

Be sure to eat a lot of protein right after a workout.

I do my workouts at night, and most protein rich food is also fat rich. That's bad. My first goal is losing fat, second goal is gaining muscle. Do you know of any good protein rich foods that aren't high in fat?

Do you focus on muscle groups when working out?

Nope, generally I work around the body...start with chest, then arms, then legs, then arms again, then abs, then legs, etc...but always in the same basic pattern as the day before.

That's how to build. Only do 2 muscle groups a day (like chest and back one day, arms and legs another). Do 3 types of exercises for each group.

Ok, sounds good. Thanks for the advice mate!

[My Wife Hates CIV]

what's the problem?!? i like a woman with some meat. you get these women under 110lbs and they look sick. bones everywhere... yuk. a big butt is bliss!

and yes... i do drink, sometimes.

[Caligastia]

.............

[Tiamat]

Originally posted by My Wife Hates CIV
what's the problem?!? i like a woman with some meat. you get these women under 110lbs and they look sick. bones everywhere... yuk. a big butt is bliss!

and yes... i do drink, sometimes.

Sometimes?? Honey......I'll just be glad to get into the ballpark close to 110

[Boris Godunov]

Originally posted by orange


Ok, that'll have to wait until summer. I've been doing lower weight and more reps (25 at a time or so) because that's all I have at Uni. Soon I'll be home though, and can use other free weights.

There you have it. Doing more reps with less weight will tone, not build.

14 seconds???

Yup. 7 up, 7 down. Correct breating, of course. You'd not want to do this with a really heavy weight, something moderate. Slow reps are incredibly effective. However, the catch is you have to rest more between workouts.

I do my workouts at night, and most protein rich food is also fat rich. That's bad. My first goal is losing fat, second goal is gaining muscle. Do you know of any good protein rich foods that aren't high in fat?

1.) Tofu and soy or protein shakes with no/low fat. Also, fish fish fish love that fish. Tuna fish is high in protein and very low fat.
2.) Ignore fat, focus on calories. Even lowfat food can be high in calories, and it is excess calories that are the biggest problem with weight gain, not really fat. Some fat (from oils and fish, eg) is very good for you.
3.) If you do a weight workout and then do 25-30 mins of cardio AFTER the weights, you will burn 1.5 times as many calories during the cardio than doing the reverse (cardio then weights), and you will burn a LOT more than cardio alone. That should help with the fat loss.
4.) Don't work out every day. In order for your body to build the muscle, rest is vital. Working the same muscles every day (or even every other day) will inhibit muscle growth, not help it.

Nope, generally I work around the body...start with chest, then arms, then legs, then arms again, then abs, then legs, etc...but always in the same basic pattern as the day before.

Nein Nein Nein! Don't do the same basic pattern. Your body will get used to the pattern, and then workouts will be less and less effective. Mix it up (change your workout pattern around on a regular basis).

Cheers.

[Dis]

maybe I have that backwards.

I always thought doing more reps with less weight will add bulk

but doing less reps with more weight will tone (ie give the "cut" look).

[orange]

Originally posted by Boris Godunov
There you have it. Doing more reps with less weight will tone, not build.

Ok

Yup. 7 up, 7 down. Correct breating, of course. You'd not want to do this with a really heavy weight, something moderate. Slow reps are incredibly effective. However, the catch is you have to rest more between workouts.

ok, i'll give that a shot

1.) Tofu and soy or protein shakes with no/low fat. Also, fish fish fish love that fish. Tuna fish is high in protein and very low fat.

All things I hate! Brilliant!

2.) Ignore fat, focus on calories. Even lowfat food can be high in calories, and it is excess calories that are the biggest problem with weight gain, not really fat.

Yeah, I know that. However, I'm not concerned with weight gain, I'm just trying to lose some extra pounds hiding around. I've noticed a huge change in my legs and back, but my stomach area will not budge, even with repeated cardio workouts. I'm starting to wonder what exactly I'm burning I eat 5 small sensible meals a day, drink only water, and do a hell of a lot of walking around campus on a daily basis.

Some fat (from oils and fish, eg) is very good for you.

Yeah, I certainly haven't cut out fat completely.

3.) If you do a weight workout and then do 25-30 mins of cardio AFTER the weights, you will burn 1.5 times as many calories during the cardio than doing the reverse (cardio then weights), and you will burn a LOT more than cardio alone. That should help with the fat loss.

Thanks. I'll start with that tonight.

4.) Don't work out every day. In order for your body to build the muscle, rest is vital. Working the same muscles every day (or even every other day) will inhibit muscle growth, not help it.

Now, why is that? If I go a day without working out I start to feel sluggish... Even if I go with your advice and switch muscle groups it's bad to workout every day?

Nein Nein Nein! Don't do the same basic pattern. Your body will get used to the pattern, and then workouts will be less and less effective. Mix it up (change your workout pattern around on a regular basis).

Suppose that makes sense. Perhaps that's why the results have been dropping off...though I find that the level of difficulty is still somewhat similar to what it was when I started...i just figured that meant it was still doing the job.

Thanks again, keep the advice coming

[Ethelred]

maybe I have that backwards.

Yes. You have it backwards.

This business of building bulk though. Its hard to do for many people when they are young. Prior to idiots doing steroids weight lifters and body builders didn't reach a peak till at least their late 20s. Its hard to bulk up when you are young. I know I couldn't but then I was a runner.

[Ethelred]

Originally posted by orange

Now, why is that? If I go a day without working out I start to feel sluggish... Even if I go with your advice and switch muscle groups it's bad to workout every day?

You can over train. Not just your muscles but your bones also need a break now and then. This is how guys get stress fractures.

Women get stress fractures too but they can also get them by getting too low a body fat. Women shouldn't go below 15% body fat. When that happens the body behaves as if she is starving an shuts off the menstrual cycle and the hormones that drive it. This causes calcium to be pulled from the bones. I don't think any of the women on this thread have to worry about this problem at the moment though.