Any have a good weight lifting tips?

Tim Miller

Tim Miller

Well-known member
So I am starting to get into the swing of things of lifting again. I took last week of because I got my wisdom teeth pulled.

I am looking to start a 3 day a week schedule of lifting. I'm not wanting to get stacked by any means but just stronger and defined besides I am quite small framed.

I have, for the most part, what muscle groups I would like to work for each day but I don't have 6 hours to do the many techniques/exercises for each muscle group. I have a list of techniques but don't know which are the best and/or most effective. I am familiar with the names (and have access to a list of names and descriptions if need by) of many of the techniques if that helps too.

What I have thus far (cardio is included in all days):

Day 1: Legs and shoulders

Day 3: Chest and Biceps

Day 5: Back and Triceps

So basically, my question is what are the best/most effective techniques/exercises to do for those groups? And are my groupings of muscles good? Oh yeah, abs gotta be thrown in there somewhere, where?

Thanks for the help...I will be able to rip apart the phone book in no time!

:angry: That's me being tough.
 
Well...I lift all the time.
I go 3 days a week too.
takes me 45 minutes each time

GO EVERY OTHER DAY! NOT EVERYDAY!

Prepare for a long post:

Day 1:

BENCH PRESS
bench_press.jpg


You can do free weight benches too.
cardio-room.jpg


DUMBELL FLYES

image075.gif


SideLateral.jpg


SHRUGS

shrugs.jpg


TRICEPS

onelegtricepextension.jpg


or

tricep_ext_dumbbell1.gif



Day 2:

BARBELL CURL

barbell_curl.jpg


CONCETRATION CURL

conc_curl.jpg


CLOSE GRIP BENCH PRESS

close_grip_bench.jpg


TRICEP PULL DOWN

tricep-pull-straight.jpg


DAY 3

LAT PULLDOWNS

lat_pulldowns.jpg


DUMBELL ROW

rug_BentOverRows.jpg


SQUAT

squat.gif


LEG PRESS

leg_press.gif


LEG EXTENTIONS

leg_extensions.jpg


LEG CURLS

leg%20curls2.JPG



Go every other day...Thats my whole work out pretty much....I go Monday...Wednesday and Fridays after school.

:thumbsup: Good Luck!

..you dont have to do my days thou...or all those workouts...i just figured id show you my stuff.
 
I'm not an expert by any means; only what works for me.

The thing I do not like about the plan so far is so long in between muscle groups; at this point a week.

You don't want to go any longer than 4 days when developing your muscles. (I average 2 to 3 currently).

Cardio is so key to anything; right now I alter basketball, tennis and running (I run a mile and half on weight days and sometimes run full-court after that mile in a half)

Your diet and nutrition is important as well; ranging from how much, how much of what and how often. (no suffering involved; just educate yourself)

The key with any serious program is consistency (Which can be hard through the holiday period). Allow 6 to 8 weeks for any serious results; but they are worth it!

I really suggest (If you have not already) joing a gym and hirign apersonal trainer for a handful of sessions to educate you; that will last forever)

Good luck!
 
John_Hudson said:
The thing I do not like about the plan so far is so long in between muscle groups; at this point a week.
Click to expand...

So with the list I have, maybe I should mix it up a little, like blckhawk has.

Thanks for the help guys and other help is always appreciated.

There is just so much conflicting info on the web and with the lack of money its hard to enlist "professional" help.

:thumbsup:
 
Just sign up for a gym and print out the workout...no professionals needed.

unless your really dont know wat your doing..

just do some of those workouts...eat proper foods...no cakes or anything like that sort...no soda.

Run for as long as you can...the best and more effective workout is runing sports or tredmill...forget elliptical steppers and that stuff...tredmill is the way.
Run for as long as you can....I usually do like 4 miles.

oh and..run AFTER your workouts...but on squatting days...BEFORE!

and thats it.
 
So you don't do any decline or incline bench? Just straight up bench?

Also,

On your dumbbell rows are you going vertical on those are at a angle?
 
I dont like decline...I do inclines sometimes...either regular benching...or benching and inclined bench.

the dumbell rows...i do straight down...then you just pull back..try not to use ur back so much...more arms.

OH ****! i forgot the most important thing!!


STRETCH STRETCH STRETCH STRETCH!! LIKE A MOFO!

Before work out...and after!!
 
Oh yeah, I know all the basic crap...thanks for all the info.

I used to lift a lot in high school and college, but I had time to lift for hours and did everything and it was all about building strength and speed ( I was a sprinter).

But now I just need enough so I don't fall apart.
 
Just eat good foods and do some of those work outs..and like JHudson Money said...it will take about 6-8 weeks to show improvement..


stick to it..live it..breath it...marry it....the workout i mean..haha


good luck
 
6-8 weeks is right. i run about 4 miles a night, but i dont want to get like nastty buff like some of the dudes in the gym. i go for about an hour and a half- i run for about an hour, then i lift weights, alternating weights each night. works well for me
 
1) attach nikon to and letus35 to DVX100a
2) attach 5600 batter
3) attach LCD hood
4) attach shotgun mic
5) attach 4 6" battery operated flourescents to mattebox with velcro (poorman's obie light)
6) attach all of the above to glidecan 4000 with counter weights
7) lift once with each arm
8) type for 3 hours on DVXuser
 
Nice Pookie... when I loaded up the page I could only see part of the pic (without scrolling down).

So all I saw at first was this:
workout.jpg


I was thinking..."now what the hell kind of workout is pookie into??"
:grin:
 
conc_curl.jpg


This guys nickname in college must have been "Tripod". He's got three legs. :) Seriously, is this what all those penis enlargements e-mails have been trying to sell? Ouch!
 
Most effective is to work on one muscle group on days 1,3,5, other group on 2,4,6 or else do it all on one day and take a day break. The recovery day is when the muscle building actually takes place, exercise tears them down. The extra day off (day 7) is important too, so your body does not "adapt" to the schedule. Keep it guessing, and it will build reserves in case it needs them.

For sets, you can do one set of 8-12 if your weight is high enough. The last rep should be just about impossible to do, and do a cardio-circuit if you can. No resting between machines !!! When you get to 12 reps, increase weight so 8 is almost possible.

45 minutes 3x a week should do it, except for any cardio you do.
 
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