Training 101

**P-funk** · 02-02-2009, 10:50 PM

Quote:

Originally Posted by neonebula2001

I notice that every Monday I am craving weight training. I rest on the weekend because I work and then do a M/W/F total body workout. I am up to 15 pounds with most dumbell exercises and 30 pounds with the curl bar for shrugs and curls. I can tell I am getting stronger.

SHould I stay in the 6-12 rep range for hypertrophy until I get the size I want? Or should I alternate it with 10-15 for endurance and strength.

looks like this thread has gotten popular over the last few days!

To answer your question, how long have to been doing your total body program and are you doing 6-12 reps every single workout for each exercise? what exercises are you doing? how are you laying it out? Without that info it is tough to answer your question.

patrick

johnereb · 02-02-2009, 10:54 PM

Quote:

Originally Posted by 44phil

I'm 44 and a beginner...any suggestions...thanks and more power

I'm looking forward to reading the responses to this question.

PreMier · 02-02-2009, 11:28 PM

Quote:

Originally Posted by 44phil

I'm 44 and a beginner...any suggestions...thanks and more power

Quote:

Originally Posted by johnereb

I'm looking forward to reading the responses to this question.

then read.. this thread was meant to point people in the right direction, not have someone do all the footwork for you. read this
http://www.ironmagazineforums.com/tr...y-routine.html (Designing a Full Body Routine)

there is advice on how a beginner should structure their routing in there.

here is something from another link http://www.ironmagazineforums.com/tr...g-routine.html (Guide To Designing A Routine)

Quote:

Beginners
No matter what your goals are, you need to build a strong base and acclimate yourself to resistance training before you apply more advanced techniques. Your routine should be simple, comprised of almost purely compound movements, plenty of implementation of free weight exercises, and a little more streamlined overall. Periodization is probably not necessary just yet. Consider yourself a beginner for the first several months that you are resistance training properly, or as long as you see gains like this:

Type of Training: Repeated effort method.

Frequency: Train each type of movement or major muscle group 1-3 times per week.

Intensity: 60-70% should be sufficient for both structural and neural adaptations for a beginner.

Volume: 20-40 repetitions is pretty good for each exercise for a beginner. 1-3 exercises per major body part is most likely plenty.

Rest Intervals: 60-120 seconds should be fine; there is no need to kill yourself just yet.

Exercise Selection: Exercise selection needs to change very little if at all. Movements should be virtually all compound and free weight (Assuming you have learned proper form), although a bit of machine work and isolation work is acceptable.

Tempo: Don't concern yourself with tempo. Just lower and raise in a controlled manner.

Training Split: I think a full body routine 2-3 times per week is great, but a bodybuilder split or upper-lower split is perfectly acceptable as well.

all the information you seek is here.. if you just follow the posts, and do a little bit of research. formulate a routine, post it, and then ask specific questions about it or improvements that could be made.

not to be a dick, but what kind of answer were you expecting?

PreMier · 02-02-2009, 11:31 PM

Quote:

Originally Posted by big2be

I need a mass bulking routine please

whats your current routine? stick in the hypertrophy range (6-9 reps), utilize heavy compound movements, and EAT. your not gonna grow, unless you EAT no matter what routine you do.

johnereb · 02-02-2009, 11:43 PM

Thank you PreMier.

Was just wondering if there was anything different to consider because of the age factor.

PreMier · 02-02-2009, 11:52 PM

yea.. lots of patience

read this if you want detailed bits http://www.ironmagazineforums.com/tr...-fullbody.html (friends mom needs help (fullbody))

neonebula2001 · 02-03-2009, 08:21 AM

I have been trining for a month now. I am doing Shrugs, concentration curls, squats, tricep extension, over head press, lateral rows, lateral raises, dumbell chest press, planks, pushups and cardio on stationary bike. I am in the 6-12 range for all exercises and am completing 3 sets of each.

**P-funk** · 02-03-2009, 08:22 AM

Quote:

Originally Posted by neonebula2001

I have been trining for a month now. I am doing Shrugs, concentration curls, squats, tricep extension, over head press, lateral rows, lateral raises, dumbell chest press, planks, pushups and cardio on stationary bike. I am in the 6-12 range for all exercises and am completing 3 sets of each.

a) that is not a program. That is a list of exercises. how do you set it up? What do you do on certain days.

b) if that is your program, you need to seriously re-read the first post in this thread because you are missing critical exercises.

patrick

johnereb · 02-03-2009, 10:31 AM

Quote:

Originally Posted by PreMier

yea.. lots of patience

read this if you want detailed bits http://www.ironmagazineforums.com/tr...-fullbody.html (friends mom needs help (fullbody))

Patience! Yes, I do believe you may have hit upon the unavoidable key right there. What I once could accomplish in a month now takes MUCH longer.

PreMier · 02-03-2009, 10:34 AM

yep. just make sure your diet is good, and train hard. rome wasnt built in a day

neonebula2001 · 02-03-2009, 01:21 PM

I dont have a bench just yet to do a lot of the presses. I am doing what I can right now with what I have (a set of dumbells and a curl bar) until I can get a better set up.

I picked exercises that I believed would benefit the upper and lower body.

Maybe you could help me set up something that will give me better results? Like I said I ahve been at it a month now and found this site for some support and help and so far that is what I am getting here. I would really appreciate some direction if you do not mind helping a noob out on this. I have Mondays, Wednesdays and Fridays for weight training and Tues and Thursdays for Cardio right now. I work 12 and 16 hour shifts on the weekends so training is out on those days.

Thanks again for any help you can give me.

Mike

**P-funk** · 02-03-2009, 02:25 PM

the biggest thing is that you are doing NO back exercises?? You need pull movements in there.

patrick

Herculess · 02-03-2009, 10:51 PM

Nice One...

PreMier · 02-04-2009, 12:06 AM

Quote:

Originally Posted by P-funk

the biggest thing is that you are doing NO back exercises?? You need pull movements in there.

patrick

like p said, do some bent over bb rows, or some db rows.. if you dont have a lot of equipment, then get creative. there is a thread on here somewhere where we posted ways to workout without weights

neonebula2001 · 02-04-2009, 12:17 PM

I am looking at the stuff in the selling sections of the paper and on the net. I will have a bench soon. I also do all those exercises during each session and do that three times a week. I have been doing a seated row and using a chair for one arm row (alternating). I think I understand better what you're saying with push and pull. I believe that each movement is working the antagonist group of muscles (like Triceps and Biceps work to flex and extend hte arm) so working one group and not the other throws you off balance, right?

SO doing push and pull works the chest muscles and the muscles of the back to keep movements balanced in the long run and provides a better all around result? That is what I am understanding so far.

Sirmirv · 02-18-2009, 11:06 PM

What will you recommend for fast results in training? Also what happens if you don't rest after a workout besides cramps.

**P-funk** · 02-18-2009, 11:12 PM

Quote:

Originally Posted by Sirmirv

What will you recommend for fast results in training? Also what happens if you don't rest after a workout besides cramps.

fast results = read the sticky and write a good program + healthy diet

if you don't rest, you don't recover. if you don't recover, you break down tissue and create inflammation. increased inflammation leads to overtraining. chronic overtraining leads to overtraining syndrome. overtraining syndrome = something you don't want to deal with.

patrick

PreMier · 02-19-2009, 12:06 AM

i overtrained once, on tp-pt program.. worst experience ever. it shut me down for several months, due to illness/injury and overall terrible wellbeing

gregc · 03-01-2009, 10:13 PM

Great info. Perfect for beginner

min0 lee · 03-02-2009, 01:05 AM

I noticed 3 or more spammers here, they picked a good thread to spam knowing they will get a lot of viewers.

FitAl58 · 03-31-2009, 02:41 PM

Does anyone know what is the right book to buy for the NASM exam?

kse101 · 05-14-2009, 04:24 PM

thanx at p-funk..
excellent tutorial for young ones

keep it up buddy

znn00 · 05-17-2009, 06:46 PM

Dear P-funk
I am 154 lbs and 170 cm tall. I want to ask that if i play heavy weights with 1-5 reps, will i get bigger and stronger or only stronger?? And why does everybody recommend me to play light weights only?? Please i need ur professional help ...

**P-funk** · 05-17-2009, 06:48 PM

Quote:

Originally Posted by znn00

Dear P-funk
I am 154 lbs and 170 cm tall. I want to ask that if i play heavy weights with 1-5 reps, will i get bigger and stronger or only stronger?? And why does everybody recommend me to play light weights only?? Please i need ur professional help ...

Dear znn00,

I don't know why people play with light weights. I like playing with heavy weights as it makes you strong. Getting strong is great, but if it is size you want, then you need to focus on your diet and consuming enough calories to provide an environment were growth can take place. While eating enough calories, feel free to play with heavy weight as much as you like.

Patrick

znn00 · 05-17-2009, 06:52 PM

i play lots of soccer is it possible to strength train and to play soccer for long periods of time? i mean i heard that running will take off lots of calories and that running makes muscles look long, any ideas??

**P-funk** · 05-17-2009, 06:54 PM

you can strength train while playing soccer. you will need to be more careful of intensity and volume depending on how much soccer you are playing.

patrick

znn00 · 05-17-2009, 06:55 PM

aha thnx a lot brother you have been really helpful

Moondogg · 05-17-2009, 07:00 PM

Quote:

Originally Posted by P-funk

Dear znn00,

I don't know why people play with light weights. I like playing with heavy weights as it makes you strong. Getting strong is great, but if it is size you want, then you need to focus on your diet and consuming enough calories to provide an environment were growth can take place. While eating enough calories, feel free to play with heavy weight as much as you like.

Patrick

lol, sig material

znn00 · 05-18-2009, 04:00 AM

Quote:

Originally Posted by P-funk

Dear znn00,

I don't know why people play with light weights. I like playing with heavy weights as it makes you strong. Getting strong is great, but if it is size you want, then you need to focus on your diet and consuming enough calories to provide an environment were growth can take place. While eating enough calories, feel free to play with heavy weight as much as you like.

Patrick

I was reading this message over and over last night and i wanted to be sure of some info i have. i mean can i get stronger without gaining mass? is it possible that i keep on lifting heavy weights without increasing the mass of my muscle? becuase i dont really like being bulky or big. thnx agian

**P-funk** · 05-18-2009, 08:02 AM

Quote:

Originally Posted by znn00

I was reading this message over and over last night and i wanted to be sure of some info i have. i mean can i get stronger without gaining mass? is it possible that i keep on lifting heavy weights without increasing the mass of my muscle? becuase i dont really like being bulky or big. thnx agian

yes. gaining size has more to do with how much you eat.

patrick

02-02-2009, 11:52 PM	#96
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	yea.. lots of patience read this if you want detailed bits http://www.ironmagazineforums.com/tr...-fullbody.html (friends mom needs help (fullbody)) P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-03-2009, 10:34 AM	#100
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	yep. just make sure your diet is good, and train hard. rome wasnt built in a day P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-03-2009, 02:25 PM	#102
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	the biggest thing is that you are doing NO back exercises?? You need pull movements in there. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-03-2009, 10:51 PM	#103
Herculess Herculess Join Date: Jan 2009 Location: Philippines Posts: 11 Photos: 3	Nice One... Tang Inumin nyo wag Milo gago.

02-19-2009, 12:06 AM	#108
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i overtrained once, on tp-pt program.. worst experience ever. it shut me down for several months, due to illness/injury and overall terrible wellbeing P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-02-2009, 11:43 PM	#95
johnereb Registered User Join Date: Oct 2008 Location: America Posts: 71	Thank you PreMier. Was just wondering if there was anything different to consider because of the age factor.

02-03-2009, 08:21 AM	#97
neonebula2001 Registered User Join Date: Jan 2009 Location: Michigan Posts: 54	I have been trining for a month now. I am doing Shrugs, concentration curls, squats, tricep extension, over head press, lateral rows, lateral raises, dumbell chest press, planks, pushups and cardio on stationary bike. I am in the 6-12 range for all exercises and am completing 3 sets of each.

02-03-2009, 01:21 PM	#101
neonebula2001 Registered User Join Date: Jan 2009 Location: Michigan Posts: 54	I dont have a bench just yet to do a lot of the presses. I am doing what I can right now with what I have (a set of dumbells and a curl bar) until I can get a better set up. I picked exercises that I believed would benefit the upper and lower body. Maybe you could help me set up something that will give me better results? Like I said I ahve been at it a month now and found this site for some support and help and so far that is what I am getting here. I would really appreciate some direction if you do not mind helping a noob out on this. I have Mondays, Wednesdays and Fridays for weight training and Tues and Thursdays for Cardio right now. I work 12 and 16 hour shifts on the weekends so training is out on those days. Thanks again for any help you can give me. Mike

02-04-2009, 12:17 PM	#105
neonebula2001 Registered User Join Date: Jan 2009 Location: Michigan Posts: 54	I am looking at the stuff in the selling sections of the paper and on the net. I will have a bench soon. I also do all those exercises during each session and do that three times a week. I have been doing a seated row and using a chair for one arm row (alternating). I think I understand better what you're saying with push and pull. I believe that each movement is working the antagonist group of muscles (like Triceps and Biceps work to flex and extend hte arm) so working one group and not the other throws you off balance, right? SO doing push and pull works the chest muscles and the muscles of the back to keep movements balanced in the long run and provides a better all around result? That is what I am understanding so far.

02-18-2009, 11:06 PM	#106
Sirmirv Registered User Join Date: Feb 2009 Location: Hawaii Posts: 2	What will you recommend for fast results in training? Also what happens if you don't rest after a workout besides cramps.

03-01-2009, 10:13 PM	#109
gregc Registered User Join Date: Mar 2009 Location: United States Posts: 2	Great info. Perfect for beginner IronMagazineForums

03-02-2009, 01:05 AM	#110
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 38,792 Photos: 542	I noticed 3 or more spammers here, they picked a good thread to spam knowing they will get a lot of viewers. How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper

03-31-2009, 02:41 PM	#111
FitAl58 Registered User Join Date: Mar 2009 Location: California Posts: 1	Personal trainer certification Does anyone know what is the right book to buy for the NASM exam?

05-14-2009, 04:24 PM	#112
kse101 Registered User Join Date: May 2009 Location: New York Posts: 16	thanx at p-funk.. excellent tutorial for young ones keep it up buddy

05-17-2009, 06:46 PM	#113
znn00 Registered User Join Date: May 2009 Location: Syrian living in the U.A.E Posts: 11	Dear P-funk I am 154 lbs and 170 cm tall. I want to ask that if i play heavy weights with 1-5 reps, will i get bigger and stronger or only stronger?? And why does everybody recommend me to play light weights only?? Please i need ur professional help ...

05-17-2009, 06:52 PM	#115
znn00 Registered User Join Date: May 2009 Location: Syrian living in the U.A.E Posts: 11	i play lots of soccer is it possible to strength train and to play soccer for long periods of time? i mean i heard that running will take off lots of calories and that running makes muscles look long, any ideas??

05-17-2009, 06:54 PM	#116
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	you can strength train while playing soccer. you will need to be more careful of intensity and volume depending on how much soccer you are playing. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-17-2009, 06:55 PM	#117
znn00 Registered User Join Date: May 2009 Location: Syrian living in the U.A.E Posts: 11	aha thnx a lot brother you have been really helpful

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