If you are truly starting out, do total body workouts and get yourself into shape before starting splits. Olympic lifts and multi-muscle exercises are a great foundation to start at. Squats, cleans, pull-ups, dips, bench press, etc will get you going. The direct answer, IMO, for you is to work out muscle groups that don't oppose each other. Chest and back on the same day? Your form will crap out and gains lost, same for bi's and tri's. Today for instance I did back, bi's, and shoulders, yesterday was chest, legs, and tri's and tomorrow is 12 oz curls.
I posted this in the Help Me thread because people were on the topic of squats, but I'll post it here because I didn't get a response out of it:
My friend was giving me some advice on these yesterday. He can do about 20. The way he started was going to the bottom of a deep squat and extending a leg, working on balance. He also reccomended dropping down to the bottom and shooting up as fast as possible. He does them with perfect posture. I need to lean further and further forward the lower I go in order to remain balanced at the bottom. I think its just a question of finding whatever way works for you, based on your build. I'd be happy to hear it if I'm wrong though, it may help me improve.
I think you should focus on engaging the glute of the extended leg. Of course you're gonna automatically feel the supporting one working, but don't let your other hip sink. Keep that lifted so your hips stay even. Think about flexing your foot as much as possible. Also, really focus on your core. You should feel your abs burning from your sternum to pubic bone and wrapping around your torso. Pretend that you're trying to slip into a pair of pants that are 2 sizes too small. Feel your waist cinch and keep your ribs in, flush with your torso. Engaging your abs is different from "sucking it in and holding your breath". I'd do what your friend does: start low in the position and hold it, feeling those connections. Then, I'd just practice the full movement over and over. You could even do it next to a bench to help you at first (using 1 or 2 fingers for balance) and once you've mastered that do it on your own.
This might not be the case with everyone (I have pretty good balance), but the thing that helped me the most was just back squatting with heavy weight. You need a certain level of raw leg strength to do a pistol squat. I was working at one point on pistol squat exclusively and could not manage even one, I finally lost patience and just focused on my back squat. Worked my BS up to 300 lbs and then when I tried pistol again I was able to do 10 per leg with little effort on first try. So, it could be an issue of balance and developing smaller muscles, or it could be that you just don't have the leg strength for it yet.
Alright, so I have a little bit of a problem with my left shoulder when I do chest workouts. I get a nagging pain on the inside of my shoulder usually when I do exercises with dumbbells like dumbbell bench or dumbbell fly. I usually start my workout with regular/incline/decline bench and move on to dumbbell stuff, but that usually doesn't last more than a few sets before the pain starts to bother me. I've done a little shoulder work with an elastic band, but it never seems to get rid of the pain on the very inside of my shoulder. Does anyone have any thoughts or help?
hey TX, I forwarded him the shoulder stretches you sent me (figured you wouldn't have to type it out again). Thanks again for the help.
I found a GNC gift card while cleaning my room and I think I'm going to get some Omega 3 Fish Oil and either some GABA or Valerian Root. I've had some problems with depression and anxiety in the past, has anyone had any experience with GABA or Valerian Root for anxiety? I've also heard conflicting reports on Omega 3/Fish Oils in regards to depression, but I've heard that they are an essential part of a balanced diet that most Western diets neglect so I figure it can't hurt. What kind of supplements do you guys use? I take a multivitamin in the morning along with a calcium supplement as I seem to have developed a mild lactose intolerance and have had trouble drinking milk/eating cheeses recently. If I smoked too many cigarettes the day/night before or am feeling a little sick I drink some Emergen-C. edit: Also is anyone familiar with these charts?
Some people responded asking about my goals. I'm a 21 year old male about 6'2" and 200 LBs most of which is fat. I'd like to lose the fat and replace it with muscle. I want to be generally stronger all around and in better shape and healthier. I've been pretty sedentary aside from occassionally playing basketball once a week over the last three years until now. I've been biking (not a fan of running but I'm working towards it eventually) about 10 miles a day since I started working out last week and lifting four days a week (chest/triceps, then biceps/back/shoulders) last week and this week. I haven't been doing much on legs cause I work them out pretty hard while biking. Also, I generally use the machines in the gym rather than free weights as I work out by myself and feel self-conscious asking people to spot me cause then they will see how weak I am/think I'm a pussy/etc. The machines have diagrams displaying which muscles they work and it seems most of the ones that hit shoulders also do triceps. Should I switch shoulders to the chest/triceps day? Once I have some initial strength built up, I plan on switching to Mike's Beginner Program from the old board/InStrength board. As far as diet I changed it about a month ago and have been trying to eat healthier. Breakfast: One of: 2 scrambled eggs with peppers and onions Toasted bagel with butter Bacon or taylor ham/egg/cheese on a roll English muffin toasted with jam Mid-Morning Snack/Post workout: Protein shake with OJ, Strawberries, Bananas Lunch: Varies but usually one of: Turkey or Roast beef sandwich on a roll with lettuce, tomato, onions, mayo, cheese 2 slices of Pizza Penne with breaded chicken, cheese, peas (I posted this on page 25 of the cooking thread) Dinner: Extreme variation but generally fairly healthy. Usually its: Grilled steak, pork, or chicken + salad (lettuce/tomatoes/peppers) w/Thousand Island dressing or frozen veggies (Peas or carrots or corn etc) + Rice Any advice? Correct me where I'm wrong? Tell me to man up and use free weights? Change my diet more?
I moved to Shanghai a little under two months ago. I had been strictly weight lifting with the 5x5 workout routine. When I got here I changed to do more circuit training routine since I dont have access to proper free weights. Ive been doing it pretty solid for the time Im here until about a week and a half ago. I got sick for a week then started up again last week only to stop again this week because my back went out again. My diet has changed a little but they still use a ton of oil and low grade meat. I don't think Im eating that much more healthy I just each much less since the portions arent as big. I am drinking quite a bit more. Ive dropped 16 pounds in the time Ive been here. Though there are some areas that Ive noticed the loss it doesn't seem to have come off my gut. My arms are the only thing Ive noticed changed a lot. They have shrunk a bit and don't look as bulky. Which leads me to believe I might be losing more muscle than fat. Im wondering how fast you lose muscle mass and weight if you stop working out?
I would defintely reccomend hitting the free weights. Nothing wrong with jumping into the 5x5 now. It's a great way to build a good base. You don't need to feel self conscious to ask people to spot for you. Everybody starts somewhere and even if other people are stronger now, they remember that they haven't always been that way. And if they don't, then fuck 'em. If you REALLY want to start somewhere other than the 5x5, I'd reccomend doing some free weight circuit training. Circuit training is moving from one free weight station to another, resting only as long as it takes to set up the weights. If you feel really winded, you can take some time between sets, but aspire to take none. You can work your entire upper and lower body this way a couple times a week, doing each exercise no more than one or two times. Just keep in mind, this won't generate as much muscle in individual areas as a focused workout. It will raise your overall fitness. One quick thing; start with exercises that hit multiple muscle groups, i.e. bench, shoulder press, pullups/chinups, dips, etc. before you do stuff like bicep curls. As for cardio, you should definitely ramp it up. Start out with a very small amount of running, adding no more than 10-20% more mileage per week. This is a good rule of thumb to avoid injury with any form of cardio. I'd also reccomend branching out to multiple forms of cardio to avoid overtraining any one. As a rule of thumb, I'd say to avoid food you microwave out of a box to eat. The other stuff in your diet looks fine. If you want to add some muscle, eat .8-1 grams of protein per 1.5 kg. Some people reccomend eating as much as 2 grams per pound of muscle. I'd reccomend starting with less, adding more as necessary. If you eat more protein than your body can process, its a waste (and that's what it becomes). My $.02.
This is dumb. Just start with Mike's Beginner Program. Weightlifting is a perfect activity for beginners because you can just scale the weight to your ability level. Don't be an insecure retard and kill your progress before it has even started by doing workouts that you know are inferior. The only exercise in Mike's program that a spotter comes into play is bench press, and even there you should be able to find a weight to do 5 reps without needing a spot. It is very important to start slow and work your way up to doing big weights. Start out working on form with low weights, get your body used to being sore, and then in a couple months you'll be much stronger than you realized. Don't burn yourself out trying to look like a hero and then never go back to the gym. And, definitely don't do any workout that separates itself into Back / Bis and Chest / Tris. Riding a bike does not replace squats and deadlifts. Nothing replaces squats and deadlifts.
Listen to this. The only way you are going to get better with free weights is to... wait for... train with free weights. Doing tricep extensions and curls will not translate to adding 100 pounds to your squat or deadlift. Or really even translate to real world strength. Just nut the fuck up, swallow your pride and get down and dirty with MBP. Will you look weak? Yes, because you are weak, but the only way to fix that is with the lifts in MBP. And unless you go to a gym full of complete and utter pricks, no one is going to give you shit for putting up low numbers, they all started where you are at one point and will understand. If anything, some of the more experienced guys will help you with your form.
Just tried the P90X. I'm amazed I can even type this as I feel completely wrecked. That was insane. Here's to another 89 days.
Okay, can someone who weight lifts regularly and already has a base of cardio try this program and report back to whether it's any good? I've heard lots of people rave about it but none of them were in particularly good shape to begin with (Pato, maybe you are the exception, I don't know). As far as I can tell, it's just a calisthenics crossfit-type circuit. Y/N?
I did this program last year and I can back the hype that this is "an awesome program and it really works", but only, as you eluded, for certain body types. I had been lifting weights for a while and was in good shape, though my arms weren't that big, and quickly found out this is not the workout for mass building, at all. This is a great cutting program if you are already strong but have excess weight and want to trim down due to the intense nature of the program. The core work is really top notch as well, as I've never seen or heard of anyone doing the Ab Ripper X with ease. In short, this is an intense, full body program which will trim fat, but not give you the strength/size gains that are achieved by otherwise lifting weights. If you're strong, a bit overweight (20 pounds +/-) and ready to really sell out for an intense, every day, 3 month program then this program is definitely for you.
Hmmmm, it seems like the Instrength forum is set up so you can't view any threads unless you sign up for an account, but register here then click this link. The program is very basic, only 6 - 9 sets per workout, but every lift is a compound motion (squat, deadlift, OHP, bench, etc...) and incredibly taxing if you go balls out on it. If you are new to strength training you will be in serious pain (the good kind) after Tuesday's workout especially. I have nothing but rave reviews for it. When I was 18-21 I lifted 7 days a week, around 25 sets and about 70-90 minutes each time and probably gained around 15 pounds of muscle in three years, I was doing mostly isolation (think chest/tri back/bi) lifts. I started MBP right after my 26th birthday and put on about 20 pounds in three months while losing fat and only lifting 30-45 minutes 5 times a week. The funny thing is I was just looking for fat loss and strength gains (mother of god did it deliver), the muscle came by accident. Highly recommended, even if you've been lifting for a while.
Has anyone bought thick "battling" rope for their own use? My gym is a shitty little Anytime Fitness (to give you an idea of how shitty: there's 1 (one) barbell rack/station) and I'd like to integrate battling rope intervals into my conditioning. Since I'm the only one that will be using it and at most twice per week, I don't need the absolute best shit out there.
No prob When I had to do 4 day weeks (which was about half the time I was on the program) I would break Wednesday up, do pull-ups on Monday's workout and do seated rows on Friday's workout. I don't know if it's quite as good, but I remember Mike saying you can do dips on a flat bench instead of on a station, it's probably better than trying to sub it with something else. Good luck with the program, if you bust ass you'll see some great results. Also, I think this info is still there, but you have to eat a lot if you want to see the muscle gains. Mike said you can do high intensity interval training as well, but I was still able to lose fat without doing it. Lastly, if you do cardio you will still see results, but the cardio will offset some of your muscle gains, this is not exclusive to MBP though, it's true for any program that builds muscle. Edit - Oh, and you can not sub squats or deadlifts with anything, not even doing a leg circuit with leg press and all that other nonsense. Squats and DLs are two very unique exercises that will trigger muscle growth for your entire body, they cannot be replaced.
I don't know your financial situation, but if you can get your hands on a TRX or off-brand suspension training/ring setup, you can find videos of how to do dips on one of these. Here's a video on how to create your own pretty cheaply. FYI I swear by suspension training for bodyweight circuits and intervals on non-lifting days.