Exercise and Bodybuilding

[CrONoS]

@JM

oohh,ok I see.

Did you have ever met a kinesiologist that was able to make you a training program?

[Jon Miller]

I don't tihnk I have the money to get really serious.

And I really don't wnat to spent the effort either, I should be able to get to where I want to be (which isn't huge) by reading and working by myself.

JM

[LordShiva]

Originally posted by Riesstiu IV
I do about 30 minutes of Cardio and an 1 hr and 30 minutes of weight machines during each visit. 2 sets of 13 reps on 16 various weight machines. I usually go around 3 to 4 times a week.

That's waay too much. Each session shouldn't last longer than 75 minutes, maybe 90 with warmup and stretching afterwards. Also, cardio should come after lifting.

Instead of doing so many exercises, do 3-4 sets of 6-10 reps (lower for strength, higher for size, best to mix it up, and the weight you choose should let you do only the target number, no more) each of a smaller number.

If you're beginner, do a full-body workout 2-3 times a week, with compound exercises like chin-ups, pull-ups, squats, etc. Then switch to a split (I do chest+legs+abs, bis+tris+abs, shoulders+back+abs) with compound as well as isolation exercises. I don't do any cardo because that would burn through all my gains (1.95m/6'4", 97kg/215lbs, high metabolism, hard gainer ).

[Kontiki]

Originally posted by Riesstiu IV
@Kontiki - I thought Free weights being better then machines was the case. Generally, I've observed that people doing free weight exercises are well built.

What ratio or reps and sets would you recommend?

There's no one magic formula, but I generally shoot for 3 sets of 6-10 reps, depending on the exercise. You can also try super sets.

Like Pekka says, though, nutrition is just as (if not more) important that the weights, especially if you want to build muscle mass and not just strength.

[Lorizael]

Heh. I just got home from the gym. Reading this thread, I probably need to up the weights and lower the reps. But then, what do you people know?

[Pekka]

Perfect? Well, I guess there can be lots of opinions on that one, however, if you want to be a vegetarian, then that's that. Then again, that isn't a good idea to begin with so...

[Zkribbler]

Originally posted by CrONoS
... Anyway what I wanted to say, even after 1 year of training. I didn't gain much weight, but people who know me well, can say that I'm stronger or more "solid" than before. ...

Converting blubbler to muscle.

[Flubber]

Originally posted by Kontiki


There's no one magic formula, but I generally shoot for 3 sets of 6-10 reps, depending on the exercise. You can also try super sets.

That my approach although I can understand why people do the high reps for definition/toning and muscular endurance. Once I can lift something for 3 sets of 10, I generally up the weight


I have never had it happen that I could do 3 sets at one weight and absolutely couldn't get the reps in at the next weight- If I did, I might try try a full set at 55 before attempting a set at 60 and then going back to 55 for the final set.

[Riesstiu IV]

Thanks for the advice Kontiki and Shiva. I'm going to move up to free weights now.

[CrONoS]

Originally posted by Jon Miller
I don't tihnk I have the money to get really serious.

And I really don't wnat to spent the effort either, I should be able to get to where I want to be (which isn't huge) by reading and working by myself.

JM

At my university kinesiologist are free to consult. They even do a training program for you.

Maybe you should ask?

[Jon Miller]

Originally posted by Pekka
Perfect? Well, I guess there can be lots of opinions on that one, however, if you want to be a vegetarian, then that's that. Then again, that isn't a good idea to begin with so...

I have been to vegan body builder sites. The things I listed are what they consider to be good (once more, including nuts and even a bit of fruit that I didn't list).

JM

[Jon Miller]

Originally posted by CrONoS

At my university kinesiologist are free to consult. They even do a training program for you.

Maybe you should ask?

I don't live at my university. I live 200 miles away.

JM

[Jon Miller]

Originally posted by Flubber

I have never had it happen that I could do 3 sets at one weight and absolutely couldn't get the reps in at the next weight- If I did, I might try try a full set at 55 before attempting a set at 60 and then going back to 55 for the final set.

I could do 4 sets of 15 of 55 lbs (for each dumbell, for dumbell press exercise)... no need of spotter or anything.

I couldn't get up 60 lbs (for each dumbell, dumbell press exercise) even once without a spotter, and with a spotter couldn't do it 4 times.

JM
(this was a couple of months ago, when I was doing free weights a lot)

[Jon Miller]

I think I am slow metabolism + hardgainer though, as I have done weights at least once a week (often 2 times, occasionally 3 times) for the last 6 months and have probably gone down a little bit.

JM
(there were a couple weeks I didn't because of sickness/etc)

[LordShiva]

When you plateau you should change your exercises. Actually, you should do it every 6-8 weeks anyway, even before you plateau. So on the bench you could switch to a decline or incline, and/or to a barbell, and/or to a close or wide grip, etc.