The Official Workout Thread

[midnight rain]

As one of my new year's resolutions, I decided to start lifting some iron. Would anyone do me a favor and look at my workout routine and tell me how effective (or ineffective) it is and what I can make changes to:

I do this routine Monday-Wednesday-Friday

5 min run on treadmill

Stretches

1 set 10 reps Heel-High Sit-Ups

1 set 10 reps (changed to 15 on Wed. then 20 on Fri.) Flat-Footed Medium-Stance Freehand Squats

1 set 10 reps (15 Wed., 20 Fri.) Stiff-Legged Barbell Good Mornings

1 set 12 reps Medium-Grip Barbell Bench Press

1 set 12 reps Standing Palm-In One-Arm Dumbbell Presses

1 set 12 reps Straight-Arm Dumbbell Pullovers

1 set 12 reps Standing Dumbbell Triceps Curls

1 set 12 reps Standing Close-Grip Barbell Curls

Stretches

This was my routine for the first week. For the second week, I will be upping some of those to 2 sets instead of 1.

Also, I'm skinny not fat, so losing weight is not the issue, gaining weight is.

[Astronomer]

I swear by Les Mills' fitness programs. They run at my gym. I do Body Pump 3 times a week, Body Balance twice a week, and Body Jam once a week. Each class goes for about 55 minutes, so when you add it up it's a lot of exercise and really keeps you fit and healthy. Especially since you work up a huge sweat in them, especially Body Pump which is basically 55 minutes of intense weight/training and cardio.

Plus it's a good way to incorporate music and working out to a beat in your regime.

[jayfin3]

Can anyone give me help:

I'm 18, just starting to lift. I want to go for strength and size. I'm going to start off doing horizontal bench press, then move to other parts of the body once I get into a rhythm.

So, I just did 90 lbs for 8 reps on my dumbells (I'm a swimmer, not a football player). That was the max I could do at that weight, and I don't have any more weight. I weigh 160 lbs. I'm not interested in taking any supplements, protein shakes, etc. Just normal food.

How should I start with my lifting? How should I progress? How many sets per session per week? Should I switch intensity and toning?

Any help would be great, thanks! If I get help in this aspect, I'll come back once I'm ready to start moving on to other muscles.

[Laces Out Dan!]

Ive been workin on putting on some size now for a while. Im up to 185 and what I found helped a lot is when I would pyramind all my workouts. So for instance when you do chest, flat bench dumbells for example. Do 4 sets...your first set try a weight that you can do around 12-13 times to failure. Then for the next 3 sets go up in weight everytime and keep going to failure. You may only be able to do 4-5 reps on your last set, but thats good. Also when you workout, just focus on one body part...break it into days for example. For me, monday is shoulders, tuesday is back, wednesday is arms, thursday is chest, and friday is legs. I'll do calfs probably 3 times a week after another workout, but thats just something Im trying. For each body part if you could do 4-5 different excersizes with 4 sets for each, you should really notice a different in your strength, and depending on diet, hopefully size as well.

[littleknowitall]

I try to train 5 days a week now, it's quite a nice gym. This guy goes there.

Which gives you something to stride for. I say 5 days a week, it never works out that way unless its a good week, sometimes its 4 sometimes it's 3, I use the protein shakes creatine just seemed a waste of money. Attempting to diet, but I was underweight for 6 ft and now im 13 and a half stone and I don't look bad at all for it so I'm quite chuffed.
Im doing muscle groups so I'll start with 15-20 minutes running cardio/ fat burn. I try to burn off about 200 calories and then I do a muscle group or two and just mix them round different machines and in different ways try to keep my body in a permanent state of shock. I tend to try and do abs 3 times a week just 'cause I haven't yet got rid of the Christmas pot and it's starting to bug me.

[CanwllCorfe]

I do cardio every day and then do muscle training 3 days a week. I'm looking to get bigger, but within reason. So far so good!

[333]

So aside from running, jumping rope, and your typical sit-ups and push-ups, I'm looking for a cheaper way to work out. I love going to the gym, but simply can't afford it lately. I run outside and jump rope sometimes. I've got some free weights, but that's the extent of it. Any ideas?

[lucifer_sam]

Originally Posted by 333

So aside from running, jumping rope, and your typical sit-ups and push-ups, I'm looking for a cheaper way to work out. I love going to the gym, but simply can't afford it lately. I run outside and jump rope sometimes. I've got some free weights, but that's the extent of it. Any ideas?

Assuming you're not looking to beef up there's a good amount you can do with just an exercise mat. It's easier and more beneficial for your body to do most exercises with free weights anyways, just find a program to your liking. The ab routine I do now is easily the most strenuous part of my workout and it's done 100% using just a mat & exercise ball.

[333]

As in exercise ball, do you mean the big inflatable ones? Or a medicine ball? I did an ab workout with a medicine ball the other day at the gym on an inclining bench and it was amazing! I think I know what you're referring to with the mat and ball for abs, though, and that **** is tough.

[CanwllCorfe]

Yeah I do the left and rights with a medicine ball and it hurts like a mofo. I also do these with one between my legs:



Those are pretty painful as well.