• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Training 101

44phil said:
I'm 44 and a beginner...any suggestions...thanks and more power
Click to expand...

johnereb said:
I'm looking forward to reading the responses to this question.
Click to expand...
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/training/53106-designing-full-body-routine.html

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

here is something from another link http://www.ironmagazineforums.com/training/58699-guide-designing-routine.html

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.
Click to expand...

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? :rolleyes:
 
big2be said:
I need a mass bulking routine please
Click to expand...

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.
 
Thank you PreMier.

Was just wondering if there was anything different to consider because of the age factor.
 
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.
 
neonebula2001 said:
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.
Click to expand...

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
 
yep. just make sure your diet is good, and train hard. rome wasnt built in a day
 
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
 
the biggest thing is that you are doing NO back exercises?? You need pull movements in there.

patrick
 
P-funk said:
the biggest thing is that you are doing NO back exercises?? You need pull movements in there.

patrick
Click to expand...

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

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
 
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
 
Great info. Perfect for beginner
signature.jpg
trackingpixel.gif
 
I noticed 3 or more spammers here, they picked a good thread to spam knowing they will get a lot of viewers.
 
Personal trainer certification

Does anyone know what is the right book to buy for the NASM exam?
 
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 ...
 
znn00 said:
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 ...
Click to expand...

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 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??
 
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
 
P-funk said:
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
Click to expand...

lol, sig material
 
P-funk said:
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
Click to expand...

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 :hmmm:
 
znn00 said:
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 :hmmm:
Click to expand...

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

patrick
 
You must log in or register to reply here.

Similar threads

01dragonslayer
Strength Training 101: Proven Principles, Core Lifts, and Workout Programs To Build Real Strength
Replies
0
Views
805
01dragonslayer
01dragonslayer
01dragonslayer
Neck Training 101
Replies
0
Views
202
01dragonslayer
01dragonslayer
M
training 101
Replies
7
Views
1K
CowPimp
CowPimp
Back
Top