weight lifting, got any tips?

[WarofAges]

Im taking a weight lifting class 3 days a week at my college for an hour a day.

I havent worked out for almost a year, and when i did it was always with my brother, and i did the same he did.

I know there are certain routines that you can follow and it is much better for you body, like working out one part of your body for the day, then another part, or just mixing it up all together?

Does any one have any tips? Like work out my biceps for 20 minutes, then my back or something?

If i dont find a plan, im gunna end up using every machine in there for like 2 minutes a piece.

thanks guys

[tavesd]

it depends on what results you want. Just to stay in shape, to get stronger, to look good at the beach,etc etc. Also, be aware that if you ask 20 different people, you're gonna get 20 different answers, and none of them will necessarily be wrong. Some things work better for certain people. You'll experiment and find out what works best for you, but it does take some time via trial and error.

A simple and common plan would be to work chest and triceps one day. Back and biceps the next. Legs the next. Then shoulders then take a day or two off then start over. Pick 2 or 3 exercises per bodypart and do 3 sets of 10. 30-60min of cardio 3 times a week would be good too.

There should be someone at your work out room that can help you figure out a good routine as well. go for the person that actually works there if you can.

[i_got_a_mohawk]

Check out this routine:
http://stronglifts.com/stronglifts-5...ining-program/

Also check out:
The official gym & weightlifting thread!


And I guess you mean weight training, weight lifting tends to mean this:
http://www.youtube.com/watch?v=Y2ZV4gE0eUE


But like asked, what are you looking to do?

I wouldnt look at putting too much work into arms, but that is me

Legs, back, chest, those are the fun parts to work,

Squat Squat Squat and Squat some more

[selfblessed]

whiskey

[tycobb73]

Don't drop the weight on your toes or chest.

[CanadaMan]

What do you wish to accomplish? Do you want to build muscle, or get stronger? Pick a plan designed with your goals in mind, although for the most part, Rippetoe's Starting Strength would be the beginner program of choice.

Second, remember that while it seems macho to lift super heavy weights, you'll gain more benefit from correct form, atleast at the beginning. Once form isn't an issue, you've gotta lift heavy or just go home.

Third...ly - I don't like machines. I don't like full body workouts. There's not enough attention to benefit each muscle group individually. Rippetoe's is good, and that program + some isolation exercises will get you good results.

Fourth - Don't forget that food is your friend if you want to gain muscle OR strength. You need to eat big to get big. Always keep that in mind when someone asks if you want seconds

Fifth - There's a saying, a quote actually, by the late Jesse Marunde that you should live by, and it goes like this: "Just squat more." Should be all you need to know.

Oh, and get on a good protein suppliment ASAP

[i_got_a_mohawk]

Originally Posted by CanadaMan

What do you wish to accomplish? Do you want to build muscle, or get stronger? Pick a plan designed with your goals in mind, although for the most part, Rippetoe's Starting Strength would be the beginner program of choice.

Second, remember that while it seems macho to lift super heavy weights, you'll gain more benefit from correct form, atleast at the beginning. Once form isn't an issue, you've gotta lift heavy or just go home.

Third...ly - I don't like machines. I don't like full body workouts. There's not enough attention to benefit each muscle group individually. Rippetoe's is good, and that program + some isolation exercises will get you good results.

Fourth - Don't forget that food is your friend if you want to gain muscle OR strength. You need to eat big to get big. Always keep that in mind when someone asks if you want seconds

Fifth - There's a saying, a quote actually, by the late Jesse Marunde that you should live by, and it goes like this: "Just squat more." Should be all you need to know.

Oh, and get on a good protein suppliment ASAP

+1

Especially on the form and food comments. You will be amazed at the gains in the amount of weight you will make over the next 6 months if you stick to a good routine. Good form is important, once you have learned proper form, you will go to the gym and you'll see how stupid many people are, and how they are close to injury just because they dont know what to do.

And ah yes, the late Jesse Marunde, Squat til you drop . . . he certainly did. Legend

http://www.youtube.com/watch?v=RyyqDB6WMuI

*holds hat to chest*

[CanadaMan]

He actually died mid-squat set, sadly. 'Tis a mighty shame.

[funkalicious101]

My strategy is: "dont"

[i_got_a_mohawk]

Originally Posted by CanadaMan

He actually died mid-squat set, sadly. 'Tis a mighty shame.

I didnt realise it was during, I thought it was just after. Damn!

[Phalex]

Don't forget to breathe!

[CanadaMan]

Originally Posted by i_got_a_mohawk

I didnt realise it was during, I thought it was just after. Damn!

It was in the middle of his daily training, if I remember correctly, and he had just finished a set of medium-weight squats and lay down on the ground to rest, which was perfectly normal to everyone else. Nobody panicked until he didn't respond and failed to get up after a couple of minutes. It's sad, but I don't think there was anything they could do, so I wouldn't hold anyone responsible ever.

Edit: OP not tryin' to scare ya bud, sorry, he also had a genetic heart condition no one knew about! He didn't die from squatting!

[Pilgrim]

If you're taking a weight listing CLASS, what's wrong with asking the teacher for his/her recommendations for a workout?

That would be much better individually-tailored advice than anything you'll get on a bass forum.

[bradjonesbass]

safety first. Don't go heavy without a spotter - one who can actually get the weight off you if need be. Wear a belt. Wrap your knees.

[i_got_a_mohawk]

I would suggest against a belt or knee wraps, especially to begin with.

[Armueller2001]

Originally Posted by Pilgrim

If you're taking a weight listing CLASS, what's wrong with asking the teacher for his/her recommendations for a workout?

I've taken weightlifting classes before and the teachers were clueless. There's actually a lot of knowlegeable members (myself included) with experience in powerlifting, bodybuilding, and personal training.

Originally Posted by i_got_a_mohawk

I would suggest against a belt or knee wraps, especially to begin with.

+1

[CanadaMan]

+1 to both those points, there are lots of people who have experience lifting, and lots of weight lifting classes are by general "gym" teachers who will basically tell you "As long as you can do 10 reps, go for it."

Plus, no wraps. Maybe a belt, but only on really heavy sets. Strengthen your back first.

[primussucks_79]

I use to work out bi's and lat's together then chest and tri's then legs on the the third day(like many people) but i found that i like it much more and got better results focusing on one muscle and working a non related muscle as well like chest and bi's or tri's and lat's that way you can get the most out of each muscle.....legs was the entire work out

-amino acids are your friends. As well as CARBS within 20 minutes of the work out (or your body will waste precious proteins)....and not too much protein or it get converted to fat or crapped out keep it in proportion to muscle mass.

-The New Encyclopedia of the Modern Bodybuilder by Schwarzenegger is the best book for the bodybuilder, it has every possible exercise imaginable
http://www.amazon.com/New-Encycloped.../dp/0684857219