2nd Workout Thread

[Captain SpExtacular]

Hello people. Because of the approaching summer several of my friends and a few forum members have asked about workouts in order to get in shape by summer. Well since the last time I had this thread then I have gained some new insight on training and have had a very successful year in terms of reaching my goals. So just for the fun of it I guess I’ll post several workouts that range from beginner, intermediate, to advanced. If anyone has any questions please ask them cause I love answering them, although I will try and make this as simple as possible and leave out bodybuilding jargon that confuses some people. So without further a due I present the second workout thread!

Ok, so first I’m going to cover the basics of training.

Your muscles are very similar to you skin. If you climb on monkey bars every day or play guitar allot, what happens is your skin develops what is known as a callus. It becomes tougher and much more durable. By training your muscles with weights and stressing them in ways that they aren’t used to, they in turn become stronger, tougher, bigger, and more durable.

The food you eat is absorbed through your body and used to maintain it. Much like and electric appliance needs electricity. Protein is broken down into amino acids and is used to repair muscle cells and promotes general cell health. Carbohydrates are broken down and are stored as immediate energy (fat) ready to be used at any given time. By gaining more muscle your body needs more energy to keep itself going. Simply by having muscle on your body will keep your metabolism revved up constantly with out having to do very much in order to burn fat. Which is why when your start working out it is very important to eat a good protein to carb ratio and suck in as much food as you can (this all depends on what kind of training your doing mind you). It is also very important to keep yourself hydrated.

[Captain SpExtacular]

Alright, that explained the basic philosophy behind eating and training. Now I’m going to give a beginner’s workout.

The idea behind a beginner’s workout is to build a solid base in order to build more upon later. It takes about three or six months (can’t quite remember) in order to change your body’s way of function and takes just as long to get it back. Beginners will see better results and faster than an experienced person will because it’s something brand new for the body. The workouts them selves should be pretty simple and not to strenuous. And this is assuming that you don’t want to get massive, but just want to tone up a bit for the beach.


Monday -- Chest
25 pushups
Dumbbell chest press
Incline Dumbbell chest press
Dumbbell fly
50 Stomach crunches

Tuesday -- Back
One arm dumbbell rows
Dumbbell dead lift
Bent over lateral raise
50 Stomach crunches

Wednesday -- Shoulders
Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
Lateral raises
Front raises
50 Stomach crunches

Thursday -- Biceps/Triceps
Overhead dumbbell tricep extension
Close grip dumbbell bench press
Dumbbell hammer curls
Dumbbell alternating curls.
50 Stomach Crunches


Friday – Random
Some kind of cardio
50 Crunches
Any other body part that you want to bring up

Saturday-Sunday
Relaxation


All exercises are to be done with 3 sets of 10-12 reps. Take brakes in-between sets, but try and limit the amount of time to keep your self challenged.
A set is made up of reps.
10 reps = 1 set

[Captain SpExtacular]

When you feel that you’ve gotten used to the beginner’s workout or if you’ve already had some experience, try the intermediate workout. Be sure to use the appropriate weight in order to complete these workouts. Using a lighter weight while doing a larger volume of exercise with ensure that your muscles are going to be fatigued. Use heavier weights as you progress.

Monday – Crazy day!*
25 Dumbbell rows
50 Dumbbell dead lifts
50 Push-ups
50 Dumbbell squats
50 Lying leg lifts
50 Dumbbell overhead presses
25 Dumbbell rows -- a total of 300 reps
-------------------------------
Tuesday – Lazy day!**

Dumbbell lunges

Dumbbell lateral raises

25 Crunches

25 Pushups
------------------------------
Wends day - Crazy Day
------------------------------
Thursday - Lazy Day
------------------------------
Friday - Crazy Day
------------------------------
Take the Weekend off to recuperate!



* The crazy day workout is mean to be treated as one giant set. Take your time and rest when needed. As you progress, go faster through it. It may not seem like a big workout, but it's tough.

** The lazy day workout is like a day off, but keeps you active. Do 3 sets of 10-12 reps. Rest as needed between sets.

[Captain SpExtacular]

The advanced workout! This is the hardest workout I've ever done, but the results it gives are worth the fatigue and exhaustion.

Monday - Insanity Day

25 Dumbbell rows
50 Dumbbell dead lifts
50 Push-ups
50 Dumbbell squats
50 Lying leg lifts
50 Dumbbell overhead presses
25 Dumbbell rows -- a total of 300 reps

5 minute rest period. Then lower the weight to an easier level.

12 Dumbbell lunges.
12 Lateral Raises
12 Squats
12 Dumbbell presses

2 minute rest period, get some water.

Walk at a high speed on the treadmill for 30-45 minutes.


Tuesday - Lazy Day

50 push ups
50 stomach crunches
25 Lunges

Wednesdays - Insanity Day

Thursday - Lazy Day

Friday - Insanity Day

Weekend - REST!


------------------------------

This is the hardest workout program that I have ever done. But the results are amazing and well worth it. I have been doing this for several weeks on top of MMA(Mixed Martial Arts) training in the mornings and a 45 minute walk in the afternoon.

[swimstud600]

Haven't a clue which category I'm in but I know I'm nowhere near as good a shape I was in this time last year. Once the summer starts I'll have to make a point of trying one of these.

[Captain SpExtacular]

Yeah, I've been working out all year long. But in the last 6 months or so then I've really been trying to push myself. So for me then tonight is insanity day so we'll see how that goes. =P

[xxvi2us]

My workout schedule

The only sad thing is I dont have a spotter to help. So I have to put enough weight so I won't crush myself if I get to tired. And that's a lot of weight taken off.

Monday Upper Body
Biceps
5 sets of 10 Bicep curls 60 lbs

Triceps + Pectorals
5 sets of 10 Benchpress 120 lbs

Trapezius (in between neck and shoulders)
5 sets of 10 Traps 120 lbs (shoulder shrugs basically)

Laticimus Dorsi (that muscle like uhh... google it)
Lat pull downs 80 lbs 5 sets of 10

Shoulders
5 sets of 10 Front Dumbell Raise
5 sets of 10 Lateral Raise
10 lbs dumbells

Abdominals
3 sets of 50 full situps w/ inclined bench (basically the bench is at a 45 degree angle towards the ground and I do full situps all the way up)

Tuesday: Legs

Quadriceps
Squats 135 lbs 5 sets of 10

Hamstrings
Hamstring Curls 150 lbs 5 sets of 10
Skip sit ups (I'm still sore)

And just repeat... EZ PZ

VERY IMPORTANT: 1 MINUTE BREAK INBETWEEN SETS AND MAKE SURE YOU STRETCH GOOD BEFORE YOU START!

Streching helps shape the muscles a bit so yeah.

I add a little more weight after about every 2 weeks so its pretty constant. But the thing is you just gotta have dedication without it you'll do it once and never touch it again...

If you want to expand you lungs you actually should do a 3 mile jog. 2 miles if you want also

So heres how it goes
Shaping + Toning = less weight more reps
Muscle Mass + Muscular Strength = More weight less reps

But I just do what I do. It works for me I guess....
From my perspective your workout seems... light... =P
But thats just my opinion

Oh yeah! Make sure you drink a protein shake after your done working out. It helps the muscles grow a bit more.

[Paranoid]

I work out 3 times a week to help with my track and field performance. I mostly work upper body at the gym to work muscles like abs and back that I need, and all the muscles to help breathing and arm movement. Also things like chest fly can expand your rib cage, leaving more room for your lungs to grow. Then I can get more oxygen to my muscles while running.

I'm working on more endurance right now. I'll to 3 sets of 15, about 30 second recovery, and work out for about an hour each day I do it.

I think it's really helped with running and also keeping me sexy. I have to be careful though, because as a runner, I want to develop strength, and not muscle mass. I can't take a whole bunch of protein or else I'd get too built. I need to stay light, because, especially in long races, every extra pound on you will slow you down. The only huge runners are sprinters.

I run about 40 miles a week. I would be doing more; I'm supposed to be running 3 miles every morning that I don't lift weights, but I can't right now because I got an iron deficiency, so I have to build up my iron levels before I can do that.

I think cardio work like running is really important. You should try to stay off treadmills, because they can wreck your knees, and I hate ellipticals because you have to use a fixed stride lenght, and can't expand your stride. As well, they promote bad form when running because of the way you use your arms on them.

But all the work I'm doing is to get me into a university in the United States. My coach, when he was much younger, was an All-American, he was the 5th fastest person in the 1 mile race. He was the fastest in Canada for a long time as well. He's sent a lot of athletes to great schools, and I hope I can get as far as they have. Hope all this hard work and training pays off. Athletes couldn't make it that far, though, without weight training.

[Captain SpExtacular]

Thats pretty sweet. You can expand your rib cage by doing dumbbell pullovers, thought you might want another move for that.

[Captain SpExtacular]

May 1, 2008 23:13:02 GMT -5 @xxvi2us said:

My workout schedule

The only sad thing is I dont have a spotter to help. So I have to put enough weight so I won't crush myself if I get to tired. And that's a lot of weight taken off.

Monday Upper Body
Biceps
5 sets of 10 Bicep curls 60 lbs

Triceps + Pectorals
5 sets of 10 Benchpress 120 lbs

Trapezius (in between neck and shoulders)
5 sets of 10 Traps 120 lbs (shoulder shrugs basically)

Laticimus Dorsi (that muscle like uhh... google it)
Lat pull downs 80 lbs 5 sets of 10

Shoulders
5 sets of 10 Front Dumbell Raise
5 sets of 10 Lateral Raise
10 lbs dumbells

Abdominals
3 sets of 50 full situps w/ inclined bench (basically the bench is at a 45 degree angle towards the ground and I do full situps all the way up)

Tuesday: Legs

Quadriceps
Squats 135 lbs 5 sets of 10

Hamstrings
Hamstring Curls 150 lbs 5 sets of 10
Skip sit ups (I'm still sore)

And just repeat... EZ PZ

VERY IMPORTANT: 1 MINUTE BREAK INBETWEEN SETS AND MAKE SURE YOU STRETCH GOOD BEFORE YOU START!

Streching helps shape the muscles a bit so yeah.

I add a little more weight after about every 2 weeks so its pretty constant. But the thing is you just gotta have dedication without it you'll do it once and never touch it again...

If you want to expand you lungs you actually should do a 3 mile jog. 2 miles if you want also

So heres how it goes
Shaping + Toning = less weight more reps
Muscle Mass + Muscular Strength = More weight less reps

But I just do what I do. It works for me I guess....
From my perspective your workout seems... light... =P
But thats just my opinion

Oh yeah! Make sure you drink a protein shake after your done working out. It helps the muscles grow a bit more.

I never stretch before working out, mainly cause when I do my muscles feel tired, and I need every ounce of strength I can get. I've never had an injury, so I'm not to worried about that. I do stretch in between sets, and sometimes include long periods of stretching at the end of my workout.

Resting as little as you can between sets is better for burning fat.

Running will not expand your lungs, It will however increase your endurance and your body's ability to absorb oxygen. But this comes at the price of lousing preciouses muscle mass. Which is why I walk at 3 or 4 mph on the treadmill for 30 minutes.

From what I've seen, lighter weights and more reps builds just as much muscle as high weights high reps. The only difference is the amount of rest you get. Because I've been using a reduced amount of weight from my normal and I've been doing more reps in order to get "trim" but I've now had to buy new pants cause my legs are getting so huge.

Without protein your muscles wouldn't grow at all. It's what your muscles utilize for energy and the amino acids in it rebuilds muscle cells. Protein powder is best taken pre and post workout, but I'm cheap and I only take it after. Protein is found in allot of other foods as well such as Chicken, Red Meat, Soy, Peanut Butter, and allot of other stuff. But as far as protein powders go I've tried most of them on the market and wasted plenty of money before settling on Nitro-Tech Hardcore. Its got all sorts of amino acids, creatine, and the best protein blend there is. You can buy it cheaply here.
www.bodybuilding.com/store/mt/tech.html



Also: I don't think you need to worry to much about a spotter, just use the proper amount of weight to get a good pump in the muscle and make sure to use proper form.

[Paranoid]

Mirrors are good to use so you can watch your form as well. You also need to make sure you eat at least 30 minutes after a workout to get your protein and get carb stores back.

I tried the dumbbell pullovers, and I like it. The muscle that it works is really sore now, because I hadn't been working that muscle previously with other exercises.

[Captain SpExtacular]

Ok well people I stopped doing the Advanced workout program cause I had to jump up new pants and shirts sizes. So I'm back doing the intermediate workout to maintain what I have right now.