So im down here in Mississippi for the summer working 10 hour days on construction/landscaping crews. Lots of fun. I worked out and lifted 3-4 times a week during the past two semesters of school and got back into shape pretty well. Dropped 10 pounds quick, down to 145 (Im 5'8, athletic build) ,Got the 6 pack back, arms, chest, etc filling out again. Well I got a memebership to the local wellness center that's got 2 weightrooms, indoor track, bicycling classes, indoor pool, etc all the good stuff. Anyways:
I need a good weightlifing schedule that will work all of my upper body. I currently do incline/level/decline bench, pec flies, shrugs, two tricep exercies, curls, dumbell curls, forearm exercises, etc, and a few others included in there. After im done lifing, i do 150-200 situps in 30-50 rep spurts (depending on how much energy I have)

So, i need some more exercises to tone my chest, abs, traps, lats, and of course, arms. I plan on working 7am-5pm everyday, and hitting the gym after work on Tues/Thurs and on Saturday. Anyone have any good advice as to what works?? Anyone reccomend protein shakes, creotine (sp?), etc??

Thanks!!
Oh, to make this thread truck related---> F-150's RULE!!!

 

Just my 2 cents...

Skip the sit-ups and go with cruntches. After about the first 30 degrees in the rep, your hip flexors take over and you aren't working your abs as much.

I do a Jacobs Ladder (60-50-40-30-20-20-30-40-50-60). The same with push-ups but start at 50 and work down. I don't lift much because it puts the weight on, even when I'm running.

Speaking of which...I recommend you start running as well. I'd start with 2 miles 3 times per week, then add 0.5 miles per run per week and limit to five miles, unless you have asperations of distance running. I'm a marathon runner and started out this way when I first started running. If you can't devote the time to running, do wind sprints when you can.

If you're 5'8" and 145, you're doing great. I'm 5'8" and run 30 miles per week when my schedule allows it...and still weight around 165. I don't have a six pack...more like a pony keg!

 

nothing tops body weight exercises. Lots of pushups, pullups and bar/bench dips. I find they work more of the muscle than weights do.

You may also want to start doing Hindu pushups. They are really tough to do (even if youre strong) but it gives you a very full chest workout as well as working on the secondary muscles in your chest/arms.

 

My bits-o-wisdom:

1. Creatine is your new best friend if you plan on hitting the weights seriously and packing on the muscle.

2. Protien is your other best friend. In order to pack on lean mass your going to need to ingest 1-1.5 grams of protien per lean pound of body mass. If your not doing this and eating 6 times a day, your wasting your time and will always remain a scrawny twerp. Don't eat 1/2 yoru weight in protien in a single meal trying to make up for lost meals, you body will not effectively absorb the goodies and it's a waste. Keep it to 30-40 grams per meal to optimize the absorbtion.

3. Never workout the same muscle group withine 48 hours of your last workout.

4. Get more sleep, period.

5. J is right, all those excersies do help develope secondary muscles, but will do little for mass vs. a weight training program.


If your serious, go see a nutrionist to really understand your metabolic rate and what your body can handle. WIth that knowledge you'll be 10x more effective at achiving your goal of a god-like bod.

 

I've just started back into the whole workout routine myself. I had a 6-pck in highschool, and now it looks like I've got a keg...

I've got a resistance weight set in my play room (weights, guitars, computer, car parts while being rebuilt) (I don't do much free weights at home, since I don't have a spotter)...

So, I've been working upper boddy one day, then walking/jogging on the treadmill the next. I'm just finishing my third week really being back in the swing. Haven't really paid much attention to my weight, but I can definaltely "see" the changes, and others have even commented...

Hoping to get some bike riding in here before long. Just found out about some trails not far off...

anyway, for abs what I've been doing is sit-ups with a 25lb weight against my chin, then crunches with the weight against my chin, and the leg lifts... I don't have much equipment at home, and just don't care to join a club right now...

Good luck with what you're doing. I know my biggest problem is my diet... I've been eating less, but not always better...

 

Congrads on the fitness bug!

If you want to gain size lift heavy for fewer reps. Say 3 or 4 sets of 5 to 6 reps. I take creatine and I love it you will too. Protine is a must. Consume at least one gram per pound of weight. The $ does add up but you could be spending your money on non productive things. Like you I'm shorter at 5' 7" and I weigh 168# (checked yesterday). I work out on average 4 times a week. I never work the same body parts twice in the same week. Give your muscles time to repair. I also incorperate cardio once a week. I am currently training for a 10K called the Boulder Boulder on Memorial Day. I run 6 miles every monday. I'm no speedster but I try to be around 57 min.

Be sure to warm up prior to starting your workout, I bike for 5 min at a good pace before every workout. This will get the blood flowing and warm the muscles. Also perform a couple of warm up sets using light weight before you get to your target.

Lastly be sure to try and get at least 6 hrs of sleep. 8 is recomended but if your like me you may only average 6. Glad to see your on the Fitness Team!!!!

Now like Nike say's, Just Do It!!

 

Yea ive been in this workout/lifting routine for a while, im just looking to increase it and make it more worth my time.
What are the best sources of protein? How much should I consume/day?
How much does Creatine cost? I know its not cheap.

 

I'm with J-150 and plester.

Do lots of body weight exercises, and add in running. If you don't like running then do biking or rollerblading or something to get your heart rate up to it's target and work it out. I prefer running cause bike seats and my butt don't like eachother.

Also I will add in squats and deadlifts. I was a non-believer until I started doing them, now I'm hooked on them (but still curse them out every time I do them).


My current workout consists of:
gym day 1: squats, pullups, dips, pushups, various abs
gym day 2: deadlifts, pullups, dips, pushups, various abs

Other days running when I have time. 1 Day is devoted to sprinting. The other days we have a 2.7 mile course that we run (work group). Lately I've been running a number. I care more about running in a certain time then if I have to walk a few times between running.



Eat healthy and get sleep. I don't sleep much and I think that is what is holding me back from more growth.

 

yea, sleep will be hard to come by, ive got an interview for a second job here in 45 mins, and im afraid ill be working total 60-70 hrs per week, along with wroking in a lifting routine.

What are the bets ab workouts that will work the full abdominal range?

 

Powder creatine is cheap, liquid form is pricey. Power will require a loading phase, and liquid will not. Don't forget about that protien!

 

one I like is to hang from a chinup bar thats high enough that your legs dont touch the floor. Now do leg lifts. Gives you serious burn on the lower abs. Crunches and situps tend to work the upper ab a little more.


Oh and the best thing you can do for your abs to to not forget your back. And that means lower back not just doing trap and lat work. For the lower back do reverse situps (stomach on floor and lift shoulders) and seated rows.

 

What is the "loading phase" of power form creatine? Is there an advantage of one over another? How long should I take it before I lift?
Ohh....what are some reccomended sources of good protein?

Thanks for alll the help! Keep the tips, etc coming!!

 

Loading = takes a load of it at first to saturate your muscles. Creatine can get expensive, and the powder has a horrible texture with the drink... but as D says it is definately worth it. Creatine allows you to lift more than you usually could, and promotes muscle growth... good stuff. I take powder pills, so I do not need to mix.

EDIT: Fish (tuna) and chicken are great sources of protein. You can also drink protein shakes and eat protein bars. Nad don't forget your vege, or V8

 

One thing about Creatine. Make sure you only take what is recommended. When I was younger (and dumber) and really into lifting, I would overload with creatine by taking about 30% more than what I was supposed to take because I thought I'd get bigger at a faster rate. Not smart.

Your body will process this out and it probably won't do you any good...I wasted money this way and, as my lifting partner said, I was literally "pissing away" good money.

Also, it may have led to kidney problems. I got a kidney stone (OUCH!) that wouldn't show up in the x-rays (means it isn't calcium based like many kidney stones) when I was overloading. Anyway, my urologist (sp?) said it MIGHT have been a creatine deposit, but he wasn't sure. I told him I was overloading on the stuff, and he told me to cut it out. I did and never had another kidney stone. This is hardly scientific fact, so take it for what it is worth.

Creatine is great stuff, but I recommend you use it in a manner that it is designed for.

Good luck!

 

heh creatine made me loose weight but hey i did get a bladder infection out of it that lasted 2 weeks... so i dont trust creatine... eat enough meat and u will get plenty...but if u wan best results target the muscle... bench press works 1/3 pecs 2/3 triceps... so do butter flys and pec squeezes.. dont try to work more then one muscle at a time or u will ger less results and increase u risk of hurting or pulling a muscle... situps work great if u contract the right muscles and dont do them sittin on the floor. i do em in the chair and prop my feet up under my bed. then to work to lower i just do leg lifts in the same chair...