Weight lifters, strength trainers, and body builders. Raise your hand.

[Wyst]

Alright. I'm curious if there are any other people, guys and girls, that are lifting weights. It's hard to be on the body building forum and the MBTI forum all the time.

I hoping to find some lifters here that I can befriend :)
Alright! Where are you??

[MacGuffin]

3x a week.

It's slow going.

[Wyst]

Nice! So do you have a 3-day split routine or do you do full-body workouts on each of your workout days?

edit: Oh, and how long have you been lifting?

[MacGuffin]

Off and on for years.

I had to give up my weight bench when I moved in '02. So now it's a pulley machine and a ton of push ups, pull ups, and hand weights.

It's a split routine.

I skipped it today to get into work early. Eh, I'll do it tomorrow (legs and back).

[Wyst]

Off and on for years.

I had to give up my weight bench when I moved in '02. So now it's a pulley machine and a ton of push ups, pull ups, and hand weights.

It's a split routine.

I skipped it today to get into work early. Eh, I'll do it tomorrow (legs and back).

Good deal, MacG. We'll hafta compare notes in further detail soon.
I'm on a 4-day split routine.

I've been at it since February this year and I've gained about 15 pounds (all n00b gains). But I'm LOVING the structure it provides in my daily routine and diet. I think it feeds my J-genes.

[Beat]

I'm not super serious with it and have trouble keeping a consistent routine but I enjoy the gym. Heavy weight(for me)/low reps.

[Wyst]

Heavy weight(for me)/low reps.

Same here.

So what kinda compound lifts are you guys doing?

My big lifts are:
romanian deadlifts 275lbs
rack pulls 285 lbs
weighted chin-ups/pull-ups (body weight + 35)
squats 240 lbs
incline/flat bench 160
clean and press 100

I'm 5'5'' and am hovering around 145 lbs-ish. My chest/shoulders are my weakest muscle groups because of a rotator-cuff injury almost a year ago.

My before pictures are ridiculous - I was so skinny.
I'm part way through a cut right now and am trying to hold on to as much of my hard-earned muscle as I can.

[Fingers Superstar]

You don't want to get too bulky at 5'5

[Wyst]

You don't want to get too bulky at 5'5

I know, right? I'm already short enough ;)

[werewolfen1984]

Yeah, I do, I work out at home. I mostly do body weight exercises for upper body, using a chin-dip-leg raise tower but I do use weights for my quads,hams,calves. I've got a Yukon Angled Leg Press I use for my quads and calves with 415 lbs. of Olympic weights not counting the bar (460) ,5-75 lb. Hex Bell set and I don't bar squat. I've got an Olympic weight bench but the only thing I use it for is the Leg Extension/Leg Curl apparatus, also have a 45 degree hyper-extension and treadmill.My goals are for fitness and endurance. http://www.bodysolid.ca/images/494-2m.jpg http://www.fit-1.com/mas_assets/thumb/y-alp-150.jpg http://www.dynamicfitness.com/images/products/PAAAAAOOFHEPGLDG.jpghttp://www.bodyconcept.com/family/ST-45.jpg http://www.treadmillreview.net/Sole-F85-Treadmill.jpg

[Wyst]

That's a nice setup you got going, Werewolfen :yes:

[Jen]

I'm getting back into it as well going three times a week to weight/muscle classes. I've been thinking about working with a personal trainer (again) but hate committing and having someone push me. I also do lots of cardio (spinning, arc trainer and elliptical).

As for the bulking up I'm sure you know that you would need to consume a lot of carbs and protein to bulk up. My mom is always telling me to be careful not to get too muscular and I always remind her that would be impossible unless I were to eat certain foods.

[Wyst]

I'm getting back into it as well going three times a week to weight/muscle classes. I've been thinking about working with a personal trainer (again) but hate committing and having someone push me. I also do lots of cardio (spinning, arc trainer and elliptical).

I like girls that aren't afraid to lift weights. :nice: Girls that are afraid probably don't understand how nutrition and hypertrophy work.

As for the bulking up I'm sure you know that you would need to consume a lot of carbs and protein to bulk up. My mom is always telling me to be careful not to get too muscular and I always remind her that would be impossible unless I were to eat certain foods.

Lol. Yea. I was eating soooo much food when I was bulking. It's been a chore eating 6 times a day and I'm enjoying eating less carbs now that I'm cutting. Still eating about 200g of protein a day though.

[Angry Ayrab]

Well, I used to be 180 lbs (15% body fat) back in high school but then I injured my rotator cuff and lost all the muscle mass. After many years in college and then a surgery to repair my shoulder, I was down to 140 lbs (7% body fat). I am 5'10" and currently at 145 lbs (7% body fat), I started doing simple body weight routines every other day back in April and have gained five pounds.

Back in the day, it was very easy for me to bulk up but now it just seems impossible. This shoulder surgery has really destroyed my chest and thats what I have been mainly focusing on. When I first started rehabing it, I was able to only do 2 sets of 10 push ups and I would be screaming. Now I am at about 3 sets of 50 push ups with 2 minute rests in between a day. I don't do any leg routines but that is due to the fact that I bike everywhere (over 20 miles a day). I just make sure to keep my bike on the heaviest gears all the time, but now I am so used to it, I think I will need to start squats to see any difference. I don't do any other exercises except curls and that is just with free weight dumb bells. I am now at 40 lbs 3 sets of 20 (2 minute rest, I need longer than most to rest). Chinups I started at 3 after the surgery, now I am up to 3 sets of 25 (body weight).

I don't know much about weight lifting anymore, because the stuff that worked back in high school don't seem to be producing results, and personally I don't like going to the gym (too many meat heads there). I eat like shit, so that needs to change if I want to see a real body transformation, (2 or 3 meals a day, but really shitty nasty food like a king size number one at burger king with 2 crispy tacos).

Any advice, on how to get motivated or maybe clean up my method. Personally, even the timing of the work outs is sloppy, if I am too sore, I will skip a day or two, and then get back on it. Mainly I just want my chest back, thats really all.

EDIT: My surgery was aprroximately a year and a half ago.

[Sling]

Hmm. Most of the stuff I do is calisthenics or general body weight stuff. Im about 185 lbs and 8% bodyfat, 6'. I don't do the whole scheduling/dieting/rub myself down with oompa loompa paint thing. I just make it a point to do something different and invigorating about 5 times a week so I don't plateu out.

[Lateralus]

The only time I've had success lifting is when I've had a gym membership. When I tried to do it at home, I procrastinated too much. When I drive to a gym, I'm much more focused and feel like I wasted my time if I don't complete my workout (so I always complete it).

Unfortunately, I haven't lifted seriously in about a year (girlfriend, then moving, then broken arm broke my routine and I never got back on it). I'll be starting up again this fall because I'll have access to a gym for free. :D

[Wyst]

Well, I used to be 180 lbs (15% body fat) back in high school but then I injured my rotator cuff and lost all the muscle mass. After many years in college and then a surgery to repair my shoulder, I was down to 140 lbs (7% body fat). I am 5'10" and currently at 145 lbs (7% body fat), I started doing simple body weight routines every other day back in April and have gained five pounds.

Back in the day, it was very easy for me to bulk up but now it just seems impossible. This shoulder surgery has really destroyed my chest and thats what I have been mainly focusing on. When I first started rehabing it, I was able to only do 2 sets of 10 push ups and I would be screaming. Now I am at about 3 sets of 50 push ups with 2 minute rests in between a day. I don't do any leg routines but that is due to the fact that I bike everywhere (over 20 miles a day). I just make sure to keep my bike on the heaviest gears all the time, but now I am so used to it, I think I will need to start squats to see any difference. I don't do any other exercises except curls and that is just with free weight dumb bells. I am now at 40 lbs 3 sets of 20 (2 minute rest, I need longer than most to rest). Chinups I started at 3 after the surgery, now I am up to 3 sets of 25 (body weight).

I don't know much about weight lifting anymore, because the stuff that worked back in high school don't seem to be producing results, and personally I don't like going to the gym (too many meat heads there). I eat like shit, so that needs to change if I want to see a real body transformation, (2 or 3 meals a day, but really shitty nasty food like a king size number one at burger king with 2 crispy tacos).

Any advice, on how to get motivated or maybe clean up my method. Personally, even the timing of the work outs is sloppy, if I am too sore, I will skip a day or two, and then get back on it. Mainly I just want my chest back, thats really all.

EDIT: My surgery was aprroximately a year and a half ago.

I could give you a link to the body building forum I have a journal on. It's got my workout routine on it if you're interested.

[Angry Ayrab]

I could give you a link to the body building forum I have a journal on. It's got my workout routine on it if you're interested.

Hook it up.

I have a question for you about your shoulder, did you do the surgery also?

Also, has the injury affected your bench press and other pectoralis and shoulder involved workouts?

[Aimahn]

yup I Just started like a couple months ago taking it semi serious(consistently doing excercise at least twice a week usually 4). I got an account on bodybuilding.com and I found it was really informative and it actually in a round about sort of way got me interested in a lot of the sciences because of the nutrition and exercise aspect.

Im 5'8 moderately skinny not as skinny as you but still def trying to pack on the weight, which is a lot harder than it seems it really makes you appreciate the work that people who are in great shape put in. Like you said it adds a certain structure to your life and necessitates a decent work ethic if you want to make any sort of progress.

[Wyst]

Hook it up.

I have a question for you about your shoulder, did you do the surgery also?

Also, has the injury affected your bench press and other pectoralis and shoulder involved workouts?

You got it. I'll send you the link separately from the routine I do. If you have any questions, we can use that to talk over (less clicking through pages).

I got x-rays done on my left shoulder after I hurt it in September last year. There was no way I could afford an MRI and the docs said there was no muscular damage.

They concluded that I was suffering from 'rotator stress'. I went to two different rehab guys and they both had me do stuff with the big rubber bands. I was out of the gym for a solid 5 months.

When I went back into the gym, yeah, I had lost a lot of strength but I gained it back quickly. My back and my legs are my strongest muscles because, I too, am still weak in my pecs and delts. The only things I know to do are stretch before workouts, take my vitamins, and eat a lot of food so my muscles can perform the hypertrophy I'm demanding of them.

Sounds like you've already recovered a lot of your fundamental strength with those pushups and pullups.

[Wyst]

Im 5'8 moderately skinny not as skinny as you but still def trying to pack on the weight, which is a lot harder than it seems it really makes you appreciate the work that people who are in great shape put in. Like you said it adds a certain structure to your life and necessitates a decent work ethic if you want to make any sort of progress.

Awesome, bro!

Yes. Gaining weight is a lot harder than it looks. The thing that's made the biggest difference for me has been eating more. Lot's more.

[Wyst]

Ok, AA. Here is my routine. I started doing it at the beginning of April and I've put on about 15 pounds since then.

Anyways, this is my workout that I did for the past week.

My journal (that I actually haven't been logging recently) is on IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness (http://ironmagazineforums.com)

You can find it here. It's titled 'No Whining (http://www.ironmagazineforums.com/online-journals/84532-no-whining.html)'.
I've also posted some before and after pics. I used to be noticeably skinnier.

For your reference, I'm 27, 5'5" and currently weigh 145 (approx.)


tuesday - vertical push-pull

rack pulls
235 x 5
305 x 5
305 x 5
305 x 5
305 x 4

bent-over rows
145 x 8
145 x 8
145 x 8

unilateral DB rows
65 x 10
65 x 10
60 x 10

incline DB press
55 x 5
55 x 5
60 x 5
60 x 5
60 x 5

incline bench press
125 x 8
125 x 8
125 x 6

DB flys
35 x 10
35 x 10
35 x 10

weighted crunches on bosu ball
75 x 8
75 x 8
75 x 8

standing calf raises
bw x 8
bw x 8
bw x 8

wednesday - quad dominant ham accessory and bis

back squats - ATG
195 x 5
215 x 5
225 x 5
225 x 5
225 x 5

front squats - ATG
155 x 8
155 x 8
155 x 8

split squats
90 x 10
90 x 10
90 x 0

standing BB curls
70 x 8
70 x 8
70 x 8

unilateral preacher curls
25 x 8
27.5 x 8
27.5 x 8

friday - vertical pull-push abs calves

weighted chins
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

unilateral lat pull-downs
60 x 8
60 x 8
60 x 8

hang cleans
100 x 5
100 x 5
100 x 5
90 x 5
90 x 5

unilateral corner press
35 x 8
35 x 8
35 x 8

arnie press
30 x 10
30 x 10
30 x 10

weighed crunches w/bosu ball
75 x 8
75 x 8
75 x 8

calf press
160 x 12
160 x 12
135 x 12

saturday - hamstring dominant quad accessory tris

Romanian Deadlifts
245 x 5
265 x 5
265 x 5
275 x 5
275 x 5

Good Mornings
125 x 8
135 x 8 - PR - up 10 lbs
135 x 8

leg curls
130 x 12
140 x 12
140 x 12

front squats
145 x 10
155 x 10
155 x 10

med. close grip bench press
145 x 8
145 x 8
155 x 8

weighted dips
35 x 8
35 x 8
35 x 8

[Angry Ayrab]

Awesome, bro!

Yes. Gaining weight is a lot harder than it looks. The thing that's made the biggest difference for me has been eating more. Lot's more.

Man, great job Wyst, you have certainly taken this way more seriously than i have but this is very encouraging. I think my main problem these days, is not pushing myself as hard and not eating right. I tried to do this one thing that I read off of one website called the Cyclical Ketogenic Diet, but I just lost weight and probably muscle too, turned out it was for guys wanting to cut up. Also it made me very weak. The only time I can work out is after a nice bowl of Kraft 76 cent macaroni and cheese or some other good energy food, but their probably is way more info on this on those forums.

Thanks alot, I am seriously going to get serious about this and that forum is awsome. At this point, I am near your before pics, but I am skinnier and less muscle, thats how bad I am. I think I need to get some before pics going right now, and start up a page over there.

again thanks.

[werewolfen1984]

I've always wanted one of these home gym set ups, this monster can do anything, but considering its "unloaded" weight is 1,322 lbs. , it would cave my old wooden floor in, and for the money that they ask for one, its really meant for the most serious of all workout fanatics. http://treadmillscentral.com/images/eff.jpg YouTube - Titan T1 The Ultimate Home Gym Fitness Equipment (http://www.youtube.com/watch?v=twB1lKOEh_k)

[Wyst]

Thanks alot, I am seriously going to get serious about this and that forum is awsome. At this point, I am near your before pics, but I am skinnier and less muscle, thats how bad I am. I think I need to get some before pics going right now, and start up a page over there.

again thanks.

Sweet dude. More power to ya :nice:

Let me know when you start and if your name is/isn't the same over there. I really haven't been forum-ing of there much over the past month and a half, but once I move up to Dallas and things settle down with the new job I'm planning on getting back there.

[CzeCze]

I have a friend who has the opposite problem of me. Everyone comments on how 'tiny' she is. She has a tendency to burn a lot of calories resting (damn her) and is constantly eating. She's very petite, under 100 pounds, and fits into children's size clothing (she's also cheap, so this works out for her :laugh:).

She's trying to 'get fit' which literally means get fit as in she literally has trouble lifting household things like vacuum cleaners out of the trunk of her car and carrying it back into the house and she used to get winded and tired extremely easily. She had to hold a video camera (5 pounds?) for 30 minutes once to videotape an event and her arms started shaking.

I also have another friend who is into biking and physical activity but has yet another body type and gains and holds onto fat easily and has a zaftig womanly figure (which is hilarious b/c she's a total lesbo and doesn't want no babies with her child rearing hips and she HATES the unwanted attention men give her because of her chest).

They both want me to be a work-out buddy and help motivate them.

I told both of them since our bodies are basically opposite (one ectomorph, one endomorph, me endo-mesomorph) we should just all do a lot of weight lifting. Well, I told my ectomorph friend that. She'll gain muscle, I'll slim down, we both win.

I do A LOT of weight lifting compared to the average girl. I know from experience and study as my trainers (competitive body builders and a very slender female sports medicine student) that it helps women lose weight like nobody's business. *edit* Or rather it's what shapes your body which is often what women are trying to do, not necessarily become a smaller version of your current self.

Plus, I dunno, people annoy me sometimes and I like knowing that I can lift all the heavy stuff by myself. :D

It helps me feel present in my body to work on its composition and function, in addition to appearance.

Um...was that even answering your OP at all? :laugh:

[spirilis]

...CzeCze talking about how buff she's getting...

Um...was that even answering your OP at all? :laugh:

Basically, you just informed us all that you can kick our ass. ;)

[CzeCze]

Oh Spirilis, you already knew that.

;)

:laugh:

Seriously though, with all my lady hormones and genetics I'm not sure there's enough hours in the day (or eggs in my diet) to get truly intimidating.

Maybe that's why I tend to date ladies who can bench press impressive amounts? LOL.

*edit* Seriously, if you can't throw me over your shoulder and run 1/4 of a mile, I'm not sure we can be together.

[Wyst]

It helps me feel present in my body to work on its composition and function, in addition to appearance.

Um...was that even answering your OP at all? :laugh:

Yes! Ahh CzeCze. Not only are you a female ENFP but a WEIGHTLIFTING female ENFP :wub:

Girls that lift weights are very sexy.

You're right! Weight lifting is a great way to lose weight, man or woman. For the girls that say "I'll get all muscley". Tell them that they'd have to eat about 3000 cals a day and lift weights for at least 2 years to shed the fat and start looking 'muscley'. Gaining muscle is NOT easy. Especially for women. Fortunately losing fat is easier.

[Edahn]

I like to lift. I used to have some serious planned out routines when I was going about 4-5 times a week. I've chilled out a little bit, and now I like to do full body routines every time I go, 4 sets per exercise, 15, 10, 10, 8 reps, 5-6 exercises. I used to deadlift a bunch. Max was somewhere around 240. I may start than up again.

[Little Linguist]

Yes! Ahh CzeCze. Not only are you a female ENFP but a WEIGHTLIFTING female ENFP :wub:

Girls that lift weights are very sexy.

You're right! Weight lifting is a great way to lose weight, man or woman. For the girls that say "I'll get all muscley". Tell them that they'd have to eat about 3000 cals a day and lift weights for at least 2 years to shed the fat and start looking 'muscley'. Gaining muscle is NOT easy. Especially for women. Fortunately losing fat is easier.

Tell me about it...even when I was going to the gym on a regular basis, I would lose fat like crazy and get stronger, but gain muscle mass??? Forget it!!! And I tried everything...more reps, less weight; more weight, less reps; more weight, more reps. GAHH!

Now I've gotten lazy and go only once or twice a week - that I understand. But when I go 4-5 times a week and all that - GRRR! IT's demotivating.

[pure_mercury]

Tell me about it...even when I was going to the gym on a regular basis, I would lose fat like crazy and get stronger, but gain muscle mass??? Forget it!!! And I tried everything...more reps, less weight; more weight, less reps; more weight, more reps. GAHH!

Now I've gotten lazy and go only once or twice a week - that I understand. But when I go 4-5 times a week and all that - GRRR! IT's demotivating.

Do you get a lot of protein in your diet?

[Little Linguist]

Do you get a lot of protein in your diet?

Hmm, depends on what you mean by "a lot." If you mean like 200g a day - no. If you mean 30g-40g a day - yes.

[pure_mercury]

Hmm, depends on what you mean by "a lot." If you mean like 200g a day - no. If you mean 30g-40g a day - yes.

You could get that up to 60-90 grams of protein a day as a female if you are doing strength training several times a week. That may help.

[Trinity]

Weight lifting is a big part of my workout routine. Taking a break for a bit though cause it’s less fun then it should be at the moment :(

[Little Linguist]

You could get that up to 60-90 grams of protein a day as a female if you are doing strength training several times a week. That may help.

WOW, really??? Cool ;)

Question is - how do I do that without ingesting thousands of grams of fat? :doh:

[Jen]

I have a question. In the past, trainers have told me that I should only work out with weights no more than three times a week. That your muscles need a day to heal before tearing them up again otherwise working out will not be as effective. Is this correct?

[pure_mercury]

WOW, really??? Cool ;)

Question is - how do I do that without ingesting thousands of grams of fat? :doh:

I like Met-RX Protein Plus bars as a meal replacement for lunch. 32 grams of protein for each 85-gram bar. 330 Calories, 9 grams of fat, 80 Calories from fat. Also, I tend to eat like six small meals a day, so I like to snack on peanuts or almonds in the mid-morning and mid-afternoon. Beans are another good source.

[pure_mercury]

I have a question. In the past, trainers have told me that I should only work out with weights no more than three times a week. That your muscles need a day to heal before tearing them up again otherwise working out will not be as effective. Is this correct?

I do every other day pretty much, but I would imagine the more serious gym rats can get it up to like 5 days a week with problems. It's about listening to your body. I would take it slow early on.

[Little Linguist]

I like Met-RX Protein Plus bars as a meal replacement for lunch. 32 grams of protein for each 85-gram bar. 330 Calories, 9 grams of fat, 80 Calories from fat. Also, I tend to eat like six small meals a day, so I like to snack on peanuts or almonds in the mid-morning and mid-afternoon. Beans are another good source.

Wow, impressive. Those things are healthy for you? I was never sure, so I steered clear of them.

However, the six small meals is a really cool idea. I think that is definitely healthier. I also find not eating after 6 pm is also good for me. :happy:

[Jen]

I do every other day pretty much, but I would imagine the more serious gym rats can get it up to like 5 days a week with problems. It's about listening to your body. I would take it slow early on.I used to be a gym rat. Went to one gym in the am and the other in the pm. ;) I was super fit but injured my foot running. I am trying to work my way back to once a day M-F. I do miss my old gym but won't go back because I outgrew it. A friend of mine still trains there. Her classes are the best in town.

[pure_mercury]

In an update, I have blasted my delts into another time zone. It hurts to move anything but my fingers right now.

[Jen]

Ibuprofen and stretch out in bed and try not to move until morning.

[Anonymous]

I'm very casual about it, but yes, I have a gym membership (accidentally gave me 50 years too many on it, hehe) and I lift weights there. I typically go about 3-4 times a week, though that'll probably become less regular when school starts again.

[Babylon Candle]

I have a question. In the past, trainers have told me that I should only work out with weights no more than three times a week. That your muscles need a day to heal before tearing them up again otherwise working out will not be as effective. Is this correct?

most trainers do not know shit. it really is laughable how easy it is to become a "trainer".

they should of told you "it depends...on your training experience, protein and supplment intake. Also it depends on the nature of the exercise (deadlifts vs bicep curls), your volume per workout, your macro workout plan for the year, your micro mini plans you may have planned etc...."

they were taking the easy way out by telling you no more than 3 times a week. it really does depend. i had really good results working out full body 3 to 4 days a week...depending on where the everyother day fell...that included deadlifting from a deficit on every one of those days. it works for me because i work best with low volume and high frequency. i also did this as an intense part of a macro cycel...i obviously dont do that year round.

[FDG]

I've been lifting weights since I was 19 (now I'm 22), but I haven't followed a systematic program. I'm very constant in my habit, however I do not feel the need to become more muscular than I already am (I'm a mesomorph). I can bench around 180 pounds, deadlift around 250, and squat around 250 aswell (I don't go over these weights b/c I workout in my garage, usually alone, and I fear that using heavier weights could cause me sudden injuries).

[mlittrell]

I work out five days a week.

Week 1 - I generally hover around 3 sets of 6 reps with a pump set of 25 after
Week 2 - I generally hover around 4 sets of 12

I rotate week 1 and week 2

Monday - Chest/Tricepts
Tuesday - Sprinting (Legs)
Wednesday - Rest
Thursday - Shoulders/Traps/Abs
Friday - Back/bicepts
Saturday - this is my day for hitting whatever wasn't hit during the week

[izntshesolucky]

WYST!!! its PHB from FC!! whatever happend to that site? so anyways..its great to see you here!!

[YourLocalJesus]

Alright. I'm curious if there are any other people, guys and girls, that are lifting weights. It's hard to be on the body building forum and the MBTI forum all the time.

I hoping to find some lifters here that I can befriend :)
Alright! Where are you??

Formerly very fit :D Now i'm in a state of laziness. :D Used to weigh around 125 kilos (a little more than 275 lbs). I worked out for 2-3 hours 5 times a week.
Mixed martial arts 2 days, running/swimming/jogging etc 1 day, weight lifting 2 days. And a lot of food. Kept this up until I joined the army a couple of years back, then I hurt my leg a couple of months into recruit training and then I wasn't supposed to use my leg very much for six months. Then I lost a lot of weight and also became quite lazy. :D

[YourLocalJesus]

I can bench around 180 pounds, deadlift around 250, and squat around 250 aswell (I don't go over these weights b/c I workout in my garage, usually alone, and I fear that using heavier weights could cause me sudden injuries).

Smart. It's just an opinion, but according to how I work, the mind gets stronger a lot faster than the body does. That kind of increases the chances of injury.
I did just that mistake once (in the beginning where the increase in strength is kinda rapid) and I had to pause for about a week. Being impetuos is kind of general to most ENTJ's I have encountered, so it might be a good idea to remain careful.

[CzeCze]

I had my 2nd training session today and my trainer told me she prefers using medicine balls, body bars, etc. as opposed to traditional weight machines. She finds them more effective b/c of the 'greater range of motion'.

In the gym here in CA, space is limited so it's hard to spread out and use all the implements you need on the gym floor. It'st just a lot easier to use the traditional weights.

At my gym in DC it's much easier to set up shop somewhere so I might try those strength excercises out later.

[Viv]

I do light-weight circuit training at least once a week; either that or pilates.

[Jack Flak]

I started weight training with my friend again this week. We usually do it until we get stronger, then quit until we're right back where we started....

[sleepy]

No never, I don't want my body to be to bulky. Strive more for speed and agility if there is any exercise. Mountain walks, or some kind of fitness workout, have to be something funny. So the workout comes as a bonus.

[Grayscale]

maybe someone who is into it can explain the benefits because i dont really understand them. what good is lifting so much weight?

i have tried a little of it but i didnt like it. if i do ever do anything with weights, it's smaller (under 50 lbs) with 15+ reps to avoid building unnecessary mass. past that, i just do climbing and that seems to work well, i havent gone over 210 lbs. and to me it seems like a lot of muscle would just mean more to carry.

this is from last year after the climbing season.. we will typically pack up to 70-80 lbs and sometimes a sled. actually, now that i think about it none of the really good climbers are particularly muscular, they just have strong legs and lots of endurance.

i guess im wondering, what sort of sports benefit from weight lifting? it seems like a lot of work for nothing

[Aimahn]

You raise a couple of interesting and very valid points about weightlifting in general that I sort of struggled with when I first started out. I think understanding and learning a little about the fields that are related to the culture would help you immensely.

To sort of answer some of your questions you really have to have in mind what you are lifting for, different objectives greatly influence the methods you partake in in regards to weightlifting. Rock climbers do not necessarily need the explosive power that offensive linemen in football need therefore it wouldn't be wise for them to have a regimen that incorporates a lot of heavy lifting.

To give you a superficial answer one of the biggest splits you will see is explosive(power * speed of contraction) which is what most olympic lifters and dynamic athletes(linebackers, sprinters etc) strive for, and endurance(continual expenditure of muscles) which is what cyclist's and rock climbers need.

It gets a little tricky because a lot of the time it has to be measured in the totality of what your doing. For example I used to play right midfield in soccer which requires explosive lower body power to run, shoot and to fend of defenders while at the same time I needed endurance to maintain that explosiveness throughout the match. In terms of my training regimen I really focused on heavy lifting for my lower body to get that power but I couldn't lose sight of the fact that I needed a lot of endurance so I made sure that I ran long distances which can have a negative effect on your explosive power( marathon runners look like they do for a reason).

Finally, I wanted to point out that to truly be "bulky" takes an insane amount of dedication in terms of nutrition( steroids anyone) and lifting that most people will never attain, so the idea of getting too big needs to be stripped from your head.

[Grayscale]

okay, that makes more sense. by the way i am referring to mountain climbing and not rock climbing (although i do that but im not limber enough to be any good :sad:)

i only played football when i was younger and obviously it wasnt something i took seriously, so ive never really played any sports where i could see a benefit. the closest thing is hockey but even then i figured the benefit would be negligible.

i can see how it could help adding "oomph" to someone like a linebacker, or as you said soccer kicking and taking off quickly. thanks for humoring me, i kinda always had a naggling suspicion it was a waste of time but i figured id ask someone who knew better. :)

[Aimahn]

yup, glad I could help. I think a lot of times people are a little misinformed by the media images of pro athletes, diet fads, weightlifting schemes and just the the whole atmosphere of weightlifting. If you're interested in taking it more serious I would suggest reading up a little bit on nutrition and exercise physiology, frequent some bodybuilding forums, and in general just read up on stuff before you make a definitive decision.

I say that because it's hard to separate some of the values and opinions that have been peddled to you by so many other misinformed people and also the marketing BS that plays up on peoples lack of knowledge and expertise in the area. I think one of the biggest things though is just understanding that endurance and explosion concept and proceeding from there.

Also try and integrate some of your mountain climbing routines with your weightlifting ones for example I would imagine your back is key for that sport so work on back exercises with a focus on endurance, work on your grip by doing fore arm exercises and so on. Nutrition is very big in terms of making gains so invest a decent amount of time on that.

Heres a link to my bodybuilding profile, so you can sort of see people who are a lot more well informed than me and see just the general culture of weightlifting. Its a great site with lots of information that will get you started really quick.

Bodybuilding.com - Aimahn's BodySpace (http://bodyspace.bodybuilding.com/Aimahn/)

[wolfy]

I've been lifting about 10 years now. Have competed in a few powerlifting meets. I work as a gym instructor. Usually train 4 times a week.

[wolfy]

I have a question. In the past, trainers have told me that I should only work out with weights no more than three times a week. That your muscles need a day to heal before tearing them up again otherwise working out will not be as effective. Is this correct?

You can train more often than three times a week. You could split your workouts into upper/lower and do each 2 times a week. You can also train your whole body more frequently as long as you are careful to vary your sets and reps for example Mon 5x5 Tue 2x20 Thu 3x8 Fri 2x12 . You have to be very careful about volume though.

[EvanTheClown]

Just started less than 2 months ago, first time doing any sort of work-out.
2x a week, right now curling 20 pound weights, and when I do leg-presses its low weight with a shitload of repetitions. I want to fill out the muscle I have before working on bulking it up.

Being in weight training class in college is going to keep me with the program, and i'm taking it again next semester. By then I should have it routine.

[ByMySword]

Right now I'm building, so If I get all my school work done and my job doesn't interfere, then I do a 3-day split and rest on Wednesdays.

Sundays and Thursdays - Back and Biceps
Mondays and Fridays - Pecs, Triceps, and Shoulders
Tuesdays and Saturdays - Legs and Cardio

When I'm cutting, I just add one more Cardio day and go on Wednesday.

Edit: Oh, and I almost forgot. I work a different core muscle everyday.

Sundays and Thursdays - Lower Back (of course)

Mondays and Fridays - Obliques

Thursdays and Saturdays - Abdominals

And if its just a cardio day, then I work all of them.