Questions For All You Weightlifters

[Texplorer]

No this isnt s thread about someone ripping their ass open, if you saw the other thread. I am home for the summer and have access to a weightroom here in my building. My question is... I want to get back into weight lifting( havent done it for about 8 months) and I need to good workout. I want a full body workout but nothing to drastic. I basically want to get my arms, chest, stomach, legs, shoulders and back. I have a lot of different machines in the weight room for the exception of a squat machine. I would also like to know if it is better to to upper body one day and lower body the next. I usually do all everyday. So here is what I got so far

Arms: Curls, tricep extentions
Chest: Bench press(both incline and normal)
Stomach: Situps with weight on my chest
Legs: Leg press machine, calf(sp) raises
Shoulders: miltary press, or pull down machine(dont know what its called)
Back: I have an exercise but I dont know its name.

Is there anything that would do me better or anything that I should add? I will start with the power clings after I get back into it a little more. I forgot what to say what I want to get out of this. I basically want to get a little definition, nothing major. Just want to get a little stronger and bigger, you know, get rid of these chicken legs Maybe get back into the shape I was during football.

[X~FACTOR]

How about sell your ride and join a real gym... j/k

[Redrig]

you should add butterflies for your chest. and for stomach run,runand run somemore. to flatten it if your looking to lose a little flab. resistance will build it. but u dont want to build flab, lose it first. and id do like you said upper one day lower the next. and atleast one day a week rest. other than that seems like you got a good routine.

[low_X]

man what you need to do when you lift is dead lifting. like when you bench press do 7 then the last 3 bring it and inch from your chest and hold it there for a few them go up. abs arent made in the gym there made in the kitchen but when you to crunches and leg lifts tense the hell out of your self!! hey im a boxer...and yet to have a gut shot to hurt me.

o yeah and jump rope!!

[matey]

arnold has written some good books of weight training or get some magizines from a 2nd hand book store you should also go jogging twice a week to keep up ya cadio and stammina i have taken out a couple of really big dudes who couldnt keep pace. mind you im old and responsible now.

[Redrig]

is the jumproping for the abs?

[jasonb]

jump roping is insanely effective as a fat burner! if you can keep at it for a while.

[Texplorer]

I know that I have to run a lot to get the abs going again to what they used to be, I forgot to mention that I will be running after each workout. I will gradually build up the running little by little. I am running a mile after the work out for the first week or two, then building up from there. I have no fat to loose and Im actually looking to put on a little more size. Im just trying to remember all the things I did in track and football that got me the way I wanted. College sure can make a person really lazy
Anything else sure would be appreciated.

[lonestar]

yeah, quit drinking all that beer.....

[matey]

STOP HAVING SEX!!!!!

[low_X]

Originally posted by redrig
is the jumproping for the abs?

its for the cavs, the indurence, abs from the heart rate. i do them for like 2 min rounds for 3 rounds

o yeah....i like you X

[Ryan1]

STOP HAVING SEX!!!!!

Actually having sex is one of the best workouts you can get.

Ryan

[Texplorer]

Well I wont be drinking or having sex cause Im at home with my parents so I guess I will have to stick with running a lot for the next 4 months I may try the jump rope though.

[low_X]

"do or do not, there is no try" -yoda-

[jshexplo96]

I always think that workout plans should be changed periodically in order to stimulate "lazy" muscle. The plan I have been on for awhile now is as follows:
Day 1-chest and back
Day 2-Bi's and Tri's
Day 3-Shoulders and Legs
Day 4-Rest
Day 5-Start Over
If you research, you will find that Arnold used a workout very similiar to this to build his chest. Although his was much more intense. Another variable that I add in, is to rotate between dumbells and barbels...meaning Day 1 I will do bench press with the bench and barbell. Day 5 I will do bench press with dumbells. This helps with strength and stimulates more muscle as well as builds each side equally since you have to control the wieght with each arm individually. Here is some quick reasoning as to why I group the muscles as such; chest and back are complete opposites as are bi's and tri's. So you should do one chest workout, then straight to a back workout. As you push with your chest, your back rests and as you pull with your back your chest rests. This gives you an enormous pump at the end of the workout...you feel THICK!
If you stick to this for a good while, you can really get a good (insane) workout by doing supersets...meaning i will do one set of bench and run straight to the row machine for a set of back. Then run right back to the bench for 2nd set of chest. Continue this until all sets are complete. I threw up the first time I thought I was ready for that hard of a workout. It is brutal. But yea thats my ....oh well about .06 cents....lol Good Luck. Remember you have to have determination and train as planned...."Train like a madman"

[Bashman]

From what you said, you definately want to split your weight lifting routine up. This will give your body time to rebuild thus building mass. It is alright to go for the full body workout once you have reached your desired form since it will take less to maintain it than it does to build it. Like everyone else was saying, you will also want to add cardio to your workout. If you have a rowing machine in the facility, I suggest you try it. I found them great. Whatever you choose as your workout, I hope you stick with it and achieve what you set out to do.

Oh, and low_x, I was always under the impression jumproping also improved your timing. Am I wrong?

[X-1]

If you are going for size, and strength low repetitions, and heavy wieght, for definition high reps, and lower wieght. For abs continuous training for tightening, and lots of protein and water. Calves are tough, it takes extremely heavy wieght to gain size to them, for some huge calves never happen, it is really hard to train them. A day of rest isn't neccessary, as long as 1 day inbetween muscle groups, always eat large amount of carbs before training, this will keep your energy and focus up thru your routine, help to eliminate fatigue, and also not to leave out cardiovascular, all the muscle means nothing with out stamina.
Good luck!!

[Texplorer]

Well I am deffinatly going to stick to this workout throughout the summer. In matter of fact I am going to take a before and after picture of myself to see if I can notice any improvements.

[X-1]

Get a sewing tape, and measure yourself at key points, the first couple of weeks won't show much, but on good routine you should see improvements by the third week, also any time you don't feel motivated, take a break, I have watched people try to work out with out any motivation, and they end up disgusted and quit. The human body has one thing going for it, it adapts to it's enviroment, so persistance pays.

[MO_GUY]

i dont lift weights except for biceps but from my experience, just doing pushups will build muscle in your chest....unless its just that im gifted enough to just do pushups and gain muscle.....i think i've gained about 4" around my chest since i was 18, and im now 20...i only do about 60 pushups a month......IF that