Weight lifting thread

[forward]

This thread was made in order to promote, discuss, learn, and educate on the topic of weight lifting.

So anyways I did squats today, and I still feel a little sick from them. I can't lift as much as I think I should be able to, and I'm assuming it's because of my form. So does anyone have any tips on form?

As far as supplements go, I am taking whey protein, glutamine, and a multivitamin.

Does anyone have any experience with creatine? How long before you start to notice the effects of it?

 

[Vinnie275]

This thread was made in order to promote, discuss, learn, and educate on the topic of weight lifting.

So anyways I did squats today, and I still feel a little sick from them. I can't lift as much as I think I should be able to, and I'm assuming it's because of my form. So does anyone have any tips on form?

As far as supplements go, I am taking whey protein, glutamine, and a multivitamin.

Does anyone have any experience with creatine? How long before you start to notice the effects of it?

If I have a race coming up I usually focus more on legs and trunk, but always work everything.

Neglecting any muscle group leads to injury.

I used to be a big time squatter but I got a pinched nerve and smashed a disc loading up 400+ pounds D:

My favorites are leg presses, leg curls, extensions, all that leg stuff. Keeps me the fastest skater around here.


If I can't make it to a weight room I do Pushups and situps in stacked sets. I will also mix in crunches and rockies. (like a side to side sit up with elbows to knees)

 

[KingJiggyWiggy]

Try some running Forward that stuff is good.

Don't forget to keep body muscle even cuz one muscle group will greatly effect the other.

 

[The Mediator]

Umm... speaking as a swimmer, I would say that the best exercise for upper body is a pull-up. Pull-ups work pretty much every upper body muscle. And, depending on what muscles you want to work, you can differentiate them slightly... e.g., changing the space that your hands are apart, or doing fingertip pull-ups to strengthen your forearms in particular... etc.
Oh, and, just saying, try not to depend on the supplements too much...

 

[tmw_redcell]

You'll notice the effects of creatine pretty quickly. Also, the creatine I take, Six Star whatever, tastes great. It's like when you're a kid and you take an entire package of Kool-Aid and use it for just one glass. A lot of packaging instructions and stuff will tell you load creatine (that is, take more of it for the first week or so) but you don't need to, they just say that to sell more creatine. Just get like 5g a day and you're set.

As for squat form, it's all pretty hard to explain so you should just look up a few articles on it.

 

[Black Waltz]

****, i havent lifted for a few weeks now. i feel like crap. all the football people are in there and we have to wait in lines for benches. i freaking love chest/bis day. even though i cant lift a lot (135 bench), i still have huge pecs.

 

[KingJiggyWiggy]

Oh, and, just saying, try not to depend on the supplements too much...

God bless the man who speaks truth.

Swimming is good too, in my opinion it is more of a workout than running is.

 

[Cyphus]

if you're going to work out 3x a week or more, you should deffinately divide your lifting into different muscle groups.
On one day work out your bis and back (your pull muscles), and on your next workout day (while your bis/back are finishing up recovering) work out your tris and chest(your push muscles)
so bis + back....then chest + tris, alternating (legs, abs, etc can be worked out every workout or whenever u feel like it)

eh...as far as me though..i work out very oddly...sometimes during school 2-3x a week...but out of school..i usually don't.
i'm 21, weigh 155 at 6' and max bench at 205, and i'm pretty fine w/ that. I'm really just lean muscle, and not interested in getting "big". Big people have big diets...and when they stop working out..big diets make fat people. (and i don't plan on working out consistently the rest of my life)

funny thing though, 5 years ago (when i was 16), i benched the same amout (205), at 145 lbs, lol
i was taking creatine and NO2...yea..both work really good.
No need to get into the science of it, but Creatine doesn't "make you stronger" it more of less increases your muscle endurance by directing more water to hydrate them 'naturally'. So in escence, it can increase your reps...ergo...increasing your peak strength in time (usually quickly).

I'm at this point nowadays, where i don't care how strong i am. I'm just concerned about looking good. i substitute strength for knowing how to fight twice as good these days. =]

 

[Lesheik]

So anyways I did squats today, and I still feel a little sick from them. I can't lift as much as I think I should be able to, and I'm assuming it's because of my form. So does anyone have any tips on form?

Make sure that your head is up, your chest is up. Try to touch elbows together behind your back during the squat and when putting the bar on your back. Also, keep your elbows close to your body without letting them come up. This will cause you to fall forward.

Lol. There's tips all over the web.

DON'T USE CREATINE! DON'T EVEN TRY IT!!


Don't be a pusssy by taking creatine. Just work-out normally!

Side Effects:
1-Dehydration

2-Gastrointestinal Distress
3-Flatulence

4-Muscle strains, cramps and tears

5-Renal Stress

6-Low Blood Pressure

 

[forward]

Cool, looks like there are quite a few people in here that lift.

Anyways, I'm joining the Marines in march, and until then I'm just trying to get in the best shape as possible. I'm mostly trying to cut the fat off instead of getting big. Military exercise is more about endurance and flexibility than it is pure strength.

 

[AltF4]

You're what, Sean?!

 

[Rici]

Leshiek is talking the truth, Creatine(or any other muscle regenerating stuff) is for women only. Other than Lesheik already said, it also makes you look big, but you won't have the same strength as without it.

So don't do drugs, m'kay!

 

[The Mediator]

Hmm... well, if you're going for shaving fat instead of building muscle, I would recommend more aerobic activities: running, swimming, etc. A really good one is jump roping. It works your calves, forearms, and cardio really well.
Oh, and if you're preparing to join the marines, then you should probably look up this thing called "Crossfit." Its an intensive exercise program, that exercises pretty much everything. Some websites may have workout of the day kind of things, or just general listings of workouts.
You know the Spartans, from "300"? They did crossfit.

O ya, BTW, if you want to burn fat, then you've got to change your lifestyle as much as you would have to exercise. Its not like you lift for an hour, and then go eat a pizza, or a burger or something. When burning fat, watching what you eat is an equal, if not greater, factor than exercising.

 

[Black Waltz]

if you're going to work out 3x a week or more, you should deffinately divide your lifting into different muscle groups.
On one day work out your bis and back (your pull muscles), and on your next workout day (while your bis/back are finishing up recovering) work out your tris and chest(your push muscles)
so bis + back....then chest + tris, alternating (legs, abs, etc can be worked out every workout or whenever u feel like it)

eh...as far as me though..i work out very oddly...sometimes during school 2-3x a week...but out of school..i usually don't.
i'm 21, weigh 155 at 6' and max bench at 205, and i'm pretty fine w/ that. I'm really just lean muscle, and not interested in getting "big". Big people have big diets...and when they stop working out..big diets make fat people. (and i don't plan on working out consistently the rest of my life)

funny thing though, 5 years ago (when i was 16), i benched the same amout (205), at 145 lbs, lol
i was taking creatine and NO2...yea..both work really good.
No need to get into the science of it, but Creatine doesn't "make you stronger" it more of less increases your muscle endurance by directing more water to hydrate them 'naturally'. So in escence, it can increase your reps...ergo...increasing your peak strength in time (usually quickly).

I'm at this point nowadays, where i don't care how strong i am. I'm just concerned about looking good. i substitute strength for knowing how to fight twice as good these days. =]

ya, my friend and I used to go by a program in M&F magazine where we divided the days into body parts. Monday= back,shoulders,traps; Wednesday=legs,calves,tris (?); Friday (my favorite day)= chest,bis,wrists

 

[Cyphus]

dissing creatine

i don't think u really understand it, sorry.
You're suppose to drink lots of water while taking it. All those things you listed are effects of lack of water...and are easily avoided by simply drinking water. But if you're working out..u should drink lots of water normally.

anyway...creatine gets absorbed into your body better in drink form than in the pills you may see.
if u get off creatine, assuming you're still working out, you won't "lose" strength.
In fact its good to occasionally get off (after a few month), because your body can build a tolerance to it. And if u ask anyone who seriously works out, "shocking" the body is very important- so that it doesn't spoil itself into routine.

And if you ever go for one of those "protein diets" do know your body cant digest more than 40 grams of protein in one meal (the rest gets turned to poop) so its better to spread out your proteins than pretend you have this convenience of overloading it in one meal for the day.

If i were you, and joining the marines i'd start practicing t heir workout routines right now.
Start doing alot of pushups, sittups, jogging, etc every day.

If u want to have some fun you should try the Monkeyfukcer. (it'd be better for you to search for it, than me trying to explain it) Seems easy the first 4 reps...but if you're not in pain by 20 you're doing it wrong.

 

[teeman92]

i wieghtlift well for the football team(high school), i bench 235,i weigh 205 ^_^

 

[dr.neo]

Make sure that your head is up, your chest is up. Try to touch elbows together behind your back during the squat and when putting the bar on your back. Also, keep your elbows close to your body without letting them come up. This will cause you to fall forward.

Lol. There's tips all over the web.

DON'T USE CREATINE! DON'T EVEN TRY IT!!


Don't be a pusssy by taking creatine. Just work-out normally!

Side Effects:
1-Dehydration

2-Gastrointestinal Distress
3-Flatulence

4-Muscle strains, cramps and tears

5-Renal Stress

6-Low Blood Pressure

Syphus explained well, Dehydration low blood pressure can be avoided by drinking gatoraid or water. Muscle strains/ tears. Well thats whats happening when you work out. Your strain your muscles to the point where they tear. When they heal they grow stronger. Thats why you work out and creatine just enhances the effects you would normally get from lifting. Flatulence, lol, sounds like a personal problem.

And by the way if you want to increase how well you lift on your squats, try box squats. You can use plyometric boxes or whatever. Just keep your back straight, stick out your chest, and keep your head up like someone before said. When you box squat you slowly sit until your butt hits the box. Then you slowly go back up. It helps you become comfortable with squatting, and helps with form.

 

[KingJiggyWiggy]

i wieghtlift well for the football team(high school), i bench 235,i weigh 205 ^_^

Oh COME ON. If you weigh 205 you should do better than that.

 

[teeman92]

Oh COME ON. If you weigh 205 you should do better than that.

im sure i can get 240...just gotta..*does push ups*

 

[McCloud]

I try to stick to a training regimen similar to the one I had in high school when I ran XC. I don't run in college but I try to get to the gym every other day. If you're lifting, definitely don't lift every day. Mix aerobic and anaerobic exercises if you want to maximize results.

Definitely focus on core muscle groups... aka abs. Abs are used in everything you do pretty much.

As for proper squat form,
http://www.bodybuilding.com/fun/cyberpump1.htm

Oh and, supplements are generally bleh.

 

[The Mediator]

I just remembered this one workout that I enjoy doing... Haven't done it in a while though =/. I like to call it the Card Deck Workout.

First of all, get a deck of cards. Then, you need to know this: diamonds are squats, clubs are sit-ups, hearts are push-ups, and spades are pull-ups.
Now, know that the number on the card corresponds to how many you do. (royals are 10, aces are 11).
Shuffle the deck, randomize them however you want. Then, flip the top card over.
Say its an ace of spades: do 11 pull-ups.
Flip the next card over. 5 of diamonds: do 5 squats
Next card. 8 of clubs: do 8 sit-ups.
Do you get the picture? Continue flipping the cards over until you have gone through the whole deck.
You don't, of course, HAVE to do those certain exercises that I used in this example. Change them as much as you want. For example, you can do normal squats, weighted squats, whatever, you can do diamond push-ups (where you bring your hands close together, to make a diamond with your fingers, and do a push-up) instead of a normal push-up, crunches instead of sit-ups... etc. Jumping jacks, bicep curls... It's your call as far as what exercise is designated to what card suit.
It is, overall, a fun exercise. Take breaks whenever you need them, don't push yourself too hard, all that good stuff.

 

[Vinnie275]

creatine shrinks your ball sacks

 

[teeman92]

I just remembered this one workout that I enjoy doing... Haven't done it in a while though =/. I like to call it the Card Deck Workout.

First of all, get a deck of cards. Then, you need to know this: diamonds are squats, clubs are sit-ups, hearts are push-ups, and spades are pull-ups.
Now, know that the number on the card corresponds to how many you do. (royals are 10, aces are 11).
Shuffle the deck, randomize them however you want. Then, flip the top card over.
Say its an ace of spades: do 11 pull-ups.
Flip the next card over. 5 of diamonds: do 5 squats
Next card. 8 of clubs: do 8 sit-ups.
Do you get the picture? Continue flipping the cards over until you have gone through the whole deck.
You don't, of course, HAVE to do those certain exercises that I used in this example. Change them as much as you want. For example, you can do normal squats, weighted squats, whatever, you can do diamond push-ups (where you bring your hands close together, to make a diamond with your fingers, and do a push-up) instead of a normal push-up, crunches instead of sit-ups... etc. Jumping jacks, bicep curls... It's your call as far as what exercise is designated to what card suit.
It is, overall, a fun exercise. Take breaks whenever you need them, don't push yourself too hard, all that good stuff.

thats pretty cool, my coach doesnt like cards or electronic in his weightroom....

 

[dr.neo]

creatine shrinks your ball sacks

Testosterone shrinks your package not creatine.

 

[KingJiggyWiggy]

I try to stick to a training regimen similar to the one I had in high school when I ran XC. I don't run in college but I try to get to the gym every other day. If you're lifting, definitely don't lift every day. Mix aerobic and anaerobic exercises if you want to maximize results.

Definitely focus on core muscle groups... aka abs. Abs are used in everything you do pretty much.

As for proper squat form,
http://www.bodybuilding.com/fun/cyberpump1.htm

Oh and, supplements are generally bleh.

And don't forget to go below (or at least at) the parallel line. I see a lot of kids (even adults!) who refuse to go any lower 60 degress wtf. They be liftin' 400 pounds and don't even realize their horrible technique. If I did that I would be squatting 700!

Going to the parallel line decreases the amount of weight you lift because you get a larger stretch. More stretch= more workout.

 

[Chout]

Hey everyone i didnt read most of your posts but i figured ide just give my input, ive worked at a fitness gym for 4 years now and ive worked out with numerous personal trainers from many different fields. I'm not here to brag about how much i can lift but i will give you my body specs and my bench, so you can decide to if my advice is credible or not.

Im about 6'1 i weigh 163-167 (it fluctuates alot) and last time i got calibered which was about a week ago i was 5.2% body fat. I bench about 245-250 for max and rep about 225.

However, when i work out i hate doing cardio so i do exhaustion(SP?) work outs. I do this for every body part and every workout i do.

I do 3 sets back to back. I.E for example, on bench press i put on 45 pounds however i put it on as a 25 and two 10 pound weights

I rep the 45 pounds out 20 times, then take 2 tens off then do 35 pounds on each side 20 times and then take another 10 off and do 25's on each side 20 times. back to back to back. when you can do all 3 weights 20 times back to back to back then i add 5 pounds on each side. I do this for every excersice for every body part and i prolly do about 5-7 excersices per tri/chest day 8-12 per bi/back day and about 6-8 for leg day.

That my 2 cents take it was you will, its a good muscle shock if anyhting else and the only supplements i take are Fish oils, protein, and amino acids.

If your a beer drinker (i love beer) it would be wise to take a fat burner or fish oils, becuase when you drink beer it stores a fatty acid your body cannot break down through normal work out, the only way it can be broken down is with fishoils or fatburners.

This is all stuff ive heard through personal trainers, i have never actually studied the subjects but it seems to work for me. anywho thats my advice.

 

[The Mediator]

a week ago i was 5.2% body fat.

Uuuh... Isn't that like... unhealthy?

 

[Chout]

nah anythign below 4 is

 

[Cyphus]

i have 5% body fat as well. (6', 155lbs, bench-205)
muscle weighs more than fat, and it shows better too.
body builders get low as 2%, and supposedly some to 1..but iunno...i don't work on often or consistently, seeing as hownumbers aren't all that important to me...i just care aobut looking good and continuing to improve my knowledge on mixed art combatives.

 

[NJzFinest]

Keep it's mind that it's a good idea to stretch a good amount when weight lifting.

-Maintains the pliability of muscles thus avoiding injuries
-Increases range of motion allowing you to train harder.
-Improves flexibility and range of motion.
-Removes waste products from blood and therefore vital during workouts in between sets.

 

[The Mediator]

One thing that I've seen people do on other forums (a parkour forum, to be exact... I don't feel like explaining it, so if you wanna know what it is, google it) is put in their sig a certain amount of exercise that they do per post that they make. So, you can do 5 sit-ups per post, 10 push-ups, whatever strikes your fancy. Methinky I shall put one of dems in my sig right now...

 

[Black Waltz]

One thing that I've seen people do on other forums (a parkour forum, to be exact... I don't feel like explaining it, so if you wanna know what it is, google it) is put in their sig a certain amount of exercise that they do per post that they make. So, you can do 5 sit-ups per post, 10 push-ups, whatever strikes your fancy. Methinky I shall put one of dems in my sig right now...

sounds like a nice idea. i'll try it too. i feel sorry for the people who post 100 times a day though, lol.

 

[Jammer]

Hmm...

After reading this thread, all of a sudden doing 3 push-ups during some random point of the day every other day seems wholly inadequate.

At my family Christmas party, my uncle said that I have very broad shoulders, and that I could be a "monster" if I worked out. Now I have to be able to do 50 push-ups the next time I see him, or he'll probably twist my nipple really hard. He also said I need to always pull my shoulders back, and I've been trying to get in the habit of doing that, because he'll probably punch me in the chest every time he sees me slouching. I'm going to go lift some weights and do some push-ups to protect my nipple (I'm totally serious--it hurts).

So, you can do 5 sit-ups per post, 10 push-ups, whatever strikes your fancy. Methinky I shall put one of dems in my sig right now...

I see that you're doing 15 push-ups per post, but you only do like one post per day, so it's not that bad. I'm going to start doing 5 push-ups and 5 sit-ups per post. I'm going to be a "monster" in like two weeks with that system.

It's a good idea. Let's see how long it lasts.

 

[notftomearth7]

Weight lifting=awesomeness chick picking up beacon indicator

 

[McCloud]

haha. Instead of waiting to do a set of pushups after you post... just... do pushups.

I do like the card system. That seems like it could be fun.

 

[The Mediator]

haha. Instead of waiting to do a set of pushups after you post... just... do pushups.

Lol, ya, I do agree... but think of it this way: some people (myself included) have a very hard time exercising by themselves, on their own time. There is no motivator! If you utilize random things, like cards, or forum posts, to be motivators, then it actually makes exercising on your own time a lot easier.
I find that I push myself a lot more when I have my behemoth of a coach screaming down my neck. Most people will agree with that. The actual problem is pushing yourself to that level without your coach screaming at you. These random little things help
Try and think of your own creative motivator! Maybe even set some exercise criteria while playing SSB. For example, every time you lose a life in a one player vs. match do 5 push-ups, that kind of thing. If you're at a much higher level than that, then perhaps you could do 10 sit-ups for every life you lose while playing All-Star on very hard.
Make up your own, and have fun with that.

 

[KingJiggyWiggy]

Every time I post I will perform 30 drill shines lol jk.

Does anyone here exercise out in the cold weather? I do but it seems to hold me back.

 

[tmw_redcell]

Lol, ya, I do agree... but think of it this way: some people (myself included) have a very hard time exercising by themselves, on their own time. There is no motivator! If you utilize random things, like cards, or forum posts, to be motivators, then it actually makes exercising on your own time a lot easier.
I find that I push myself a lot more when I have my behemoth of a coach screaming down my neck. Most people will agree with that. The actual problem is pushing yourself to that level without your coach screaming at you. These random little things help
Try and think of your own creative motivator! Maybe even set some exercise criteria while playing SSB. For example, every time you lose a life in a one player vs. match do 5 push-ups, that kind of thing. If you're at a much higher level than that, then perhaps you could do 10 sit-ups for every life you lose while playing All-Star on very hard.
Make up your own, and have fun with that.

You are right. But, the faster you can move on to "real exercises" with heavy weights, the better. Push-ups/sit-ups are cool and everything but an actual gym workout will be like ten times as effective.

When I was in this phase of working out, I did bodyweight exercises during commercials when watching TV.

 

[McCloud]

I agree. Working out was a lot better when I had a coach. Also, I'm becoming a sloth as I'm nowhere near my college and without access to good weights. I should be doing pushups though. Argh.

I used to try to do 10 pushups for every free throw shot I missed... that didn't work out very well.

 

[Tobi-]

Lol. I hope you didin't miss many shots.

Anyway, Being afraid I'd look like some skinny dork, I decided to lift weights at around 10th grade summer. I did it purely by myself, and I'm pretty happy about my accomplishments.

Having a coach and peers your own age helps you out GREATLY. Coachs push you harder then your mind. If you do it by yourself, you tend to give yourself small breaks for rests, which just slows down the process.

Also folks, Don't expect to become some huge muscular guy with 12 pack abs in 2 weeks. It just won't happen. It takes time. If you want really defined muscles, you're going to have to spend atleast a month training for it.

Get lot of protein, and water. Working out and eating an unhealthy diet just cancel each other out. You can't expect to be some hot-shot while eating jelly filled donuts and being on the computer 5 hours+ each day. Even if you had a fast metabolism, you'll still be unhealthy. You may not notice it, but wait until you get older.

I wish I had pictures. I remember some people from other forums posted pictures of their work-out progress over a 6 month time frame. It really inspired many to start working out, including me.