Exercise

[Jon Miller]

Yeah, I have given blood like 4 times. The first two times I was fine after, I even drank alcohol worked out right after and felt nothing bad (not even greater drunkiness).

The third time, I went to lift weights the next day and passed out. I had apparently not replenished my blood supply and was dehydrated. I had eaten less then usual though.

This last time I skipped a workout and went light on another one, and still felt tired/etc for about a week, maybe more.

Jon Miller

[Provost Harrison]

Originally posted by Jon Miller
I got to 3 miles in 24 minutes 6 years ago, and then pulled back on the exercise a lot. I think I could lift less then than I can now, so it was a different form of better in shape (I haev focused on more on weights this time).

I really wish I had a workout partner, as that helps you push yourself better generally.

I could probably do 5 miles in <60 minutes within a month if I pushed myself for it. I probably won't though (as I am still focused on the weights).

JM

I tell you something Jon, I haven't been swimming for a while. The last time I went was well into my training but I was nowhere near as fit as I am and I think I was doing about 2.6km in an hour and doing a total of 3.5km...I would be able to smash that now, although maybe not as I no longer have the buoyancy

[Footie Mad]

Originally posted by Jon Miller
I currently have access to a Gold's Gym, with machine weights/dumbells/barbells (lots) + exercise classes and all sorts of other stuff. It is the best nonUniversity gym I have been to, but I haven't been to many.

I want to build muscle, at least some. Not sure how much. I want to look good. I want to reach some goals (bench press my weight + do dumbbell press of 85 lbs + run 3 miles in <24 minutes + run 5 miles in <60 minutes). I want to have exercise and physical exertion come easily (not get tired when I do things). I want to have more stamina.

Jon Miller

Like most people have already told you I'm sure, "big" compound lifts are the fastest and most rewarding way to get stronger and add muscle to your frame bar none. If you make a rule of thumb in the gym to do 70-80% of your strength work with barbells and dumbbells you will most likely blast past the jokers in the curl machines and cable cross.

If you're unsure what qualifies as a "big" lift then for example bench presses, deadlifts, squats, military presses and on a more advanced level clean and jerks, snatches. The amount of force you have to produce with your body in exercises such as these will raise your general stamina and work capacity greatly. Try to get someone to show you how do it properly, I think Gold's gym is a pretty decent place that doesn't frown on people wanting to do so called "dangerous" things like deadlifts and full squats to the floor.

Body part splits fall apart once you step out of the machines and isolation exercises in my opinion, but sure there are people getting good results with those splits as well. I've found doing all my upper body pressing and all my upper body pulling on separate days a more logic way to split my training in the past.

Fastest way to get strong and big.

Learn to do full squats and squat variations such as front squats, zercher squats etc. Your legs will blow up.

Learn to deadlift.

All pressing with the upper body will strengthen your arms and shoulders, try to do about an equal amount of pulling and pressing excercises.

My 2 cents.

[Jon Miller]

I am worried about messing myself up with a deadlift. Any advice on how to do that for a beginner?

I really don't have the money to hire a trainer, and I don't have any freinds to work out with.

Jon Miller

[Lancer]

Jon, add to that calves and wrists. Both build slowly but on the upside you can work calves and wrists every day as those mustles repair extra quick. Calves you can do at work while waiting by a copy machine or whatever. Standing up, hang on to something with one hand, hook one foot behind the calf you're working and lift your weight using the ball of your other foot to full leg extention. Do all the reps you can, then switch legs. You can do lots of sets this way, as often as you have a boring moment. You can do them while taking a leak if you continuosly adjust your aim.

Wrists are harder. You can build a wrist device with an 1.5 inch closet rod and a drill with a 1.5 inch hole saw, or bigger. Put the rod through two pieces of wood attached to a wall and wrap a rope around and run it over something or through a pulley attached to a cieling. Put a weight on the rope and turn the rod until the weight is to the pulley, then let it down. Flip your hand over to work the back of your forearn, another good one that builds slowly. This will increase your ability to deal with opponents far away from your body and give the type of strength needed for martial arts or any self defense.

[Footie Mad]

Originally posted by Jon Miller
I am worried about messing myself up with a deadlift. Any advice on how to do that for a beginner?

I really don't have the money to hire a trainer, and I don't have any freinds to work out with.

Jon Miller

It's good to have respect for the deadlift, but it's also enough reward to go through the hassle of learning it. Look around the gym if there is any area with a clear floor and barbells and try to catch someone who looks like they know what they're doing lifting weights of the ground.

If you don't want that then look at the excercise bank at exrx.net they have gifs of almost everything that are good. As long as you keep your eyes up and lower back arched then nothing dangerous should happen, learn with lighter weights first. You can even ask someone to look at your lower back when lifting or film it with a camera. It may be difficult to get a natural movement because of being inflexible but it will quickly improve as you recover that range of motion that your body was meant for.

If you don't use any straps for holding on to weights you'll improve your grip strength and grow your lower arms as a added benefit to using dumbells and barbells. While the deadlift is awesome if you think it's too bothersome right now I'd recommend something like dumbell rows, barbell rows and pull ups. Learn to tighten your stomach muscles when lifting with your whole body so you become stable, strong abdominal muscles will make training safer than any belt ever could.

[Verto]

Originally posted by Jon Miller
I got to 3 miles in 24 minutes 6 years ago, and then pulled back on the exercise a lot. I think I could lift less then than I can now, so it was a different form of better in shape (I haev focused on more on weights this time).

I really wish I had a workout partner, as that helps you push yourself better generally.

I could probably do 5 miles in <60 minutes within a month if I pushed myself for it. I probably won't though (as I am still focused on the weights).

JM

My goal for the end of this month is 3 miles in ~25 minutes or so. The absolute minimum I have to be able to do is 2 miles in 15:50 by the end of the month for my APFT.

I've been hitting the gym 3 or 4 times a week, mostly running, although I'm not happy with the progress I've made (as far as increasing endurance, better run time, etc.) Anyone have any suggestions for me? I've been running the 2 miles at slightly faster rates each day, but I'm still struggling.

My other focus is situps/pushups, the other two things measured in the APFT.

[snoopy369]

Have you tried swimming? It can be very effective at improving stamina, and is a VERY tough workout.

[Verto]

Originally posted by snoopy369
Have you tried swimming? It can be very effective at improving stamina, and is a VERY tough workout.

That's a good idea. I haven't had access to a good sized swimming pool (where I could swim laps without interference from other recreational swimmers) until recently. Think I'll try to incorporate a 30-45 min. routine into my schedule.

[LordShiva]

Originally posted by Footie Mad
Like most people have already told you I'm sure, "big" compound lifts are the fastest and most rewarding way to get stronger and add muscle to your frame bar none. If you make a rule of thumb in the gym to do 70-80% of your strength work with barbells and dumbbells you will most likely blast past the jokers in the curl machines and cable cross.

QFT

Originally posted by Footie Mad
Body part splits fall apart once you step out of the machines and isolation exercises in my opinion

I've heard this too, but found that the opposite's been working well for me. With compound moves, a body part split isn't a real split, anyway, so if I do squats on leg day, and deadlifts on back day, I get to work out legs twice a week, but only really blast them once, and my body responds well to that. Same with bench/tris or biceps/pullups on different days.

Originally posted by Footie Mad
Fastest way to get strong and big.

Learn to do full squats and squat variations such as front squats, zercher squats etc. Your legs will blow up.

Learn to deadlift.

All pressing with the upper body will strengthen your arms and shoulders, try to do about an equal amount of pulling and pressing excercises.

My 2 cents.

QFT

[Provost Harrison]

Originally posted by Lancer
Wrists are harder. You can build a wrist device with an 1.5 inch closet rod and a drill with a 1.5 inch hole saw, or bigger. Put the rod through two pieces of wood attached to a wall and wrap a rope around and run it over something or through a pulley attached to a cieling. Put a weight on the rope and turn the rod until the weight is to the pulley, then let it down. Flip your hand over to work the back of your forearn, another good one that builds slowly. This will increase your ability to deal with opponents far away from your body and give the type of strength needed for martial arts or any self defense.

Trust me, I don't need any such exercise to build muscles in my wrists

[Urban Ranger]

Originally posted by Provost Harrison
I tell you something Jon, I haven't been swimming for a while. The last time I went was well into my training but I was nowhere near as fit as I am and I think I was doing about 2.6km in an hour and doing a total of 3.5km...I would be able to smash that now, although maybe not as I no longer have the buoyancy

what were you doing? Floating about like a log?

[Provost Harrison]

Cheeky git

[DrSpike]

Originally posted by Provost Harrison


Trust me, I don't need any such exercise to build muscles in my wrists

[Provost Harrison]

From all the typing and writing I do...what do you think I could possibly mean?