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  • Subject: Fitness 101: A Beginner's Guide to Working Out
Subject: Fitness 101: A Beginner's Guide to Working Out
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We are determined that before the sun sets on this terrible struggle our flag will be recognized throughout the world as a symbol of freedom on the one hand and of overwhelming force on the other.


Posted by: Wonderbread
Why is throwing kegs over walls and pulling trucks not in the OP?

  • 07.17.2012 10:35 PM PDT

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Posted by: I Em I Raptor

Posted by: Wonderbread
Why is throwing kegs over walls and pulling trucks not in the OP?


You mean stuff like this?

  • 07.17.2012 10:43 PM PDT

Flood's and Universe's Warhammer 40k fanatic and the one who knows much about it.

I also like House Stark and winter, hurr.

AxBxAxx
BxAxBxx

A

4x6 curl
4x6 skullcrusher
4x6 Bent-over row, lovely name
2xF Pullup
2xF Chinup

B

4x8 Weighted crunch
4x6 Weighted leg raise
4x Half minute plank for both sides
4x Minute plank for front

Any saying to my B OP? Haven't started doing it yet, but my older version was too full of no resistance sets that I couldn't progress properly anymore. Are weighted leg raises any bad? Oh and I'm pretty much a beginner, not going to squats or any more advanced stuff.

[Edited on 07.17.2012 10:46 PM PDT]

  • 07.17.2012 10:45 PM PDT

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Posted by: teekuppi
AxBxAxx
BxAxBxx

A

4x6 curl
4x6 skullcrusher
4x6 Bent-over row, lovely name
2xF Pullup
2xF Chinup

B

4x8 Weighted crunch
4x6 Weighted leg raise
4x Half minute plank for both sides
4x Minute plank for front

Any saying to my B OP? Haven't started doing it yet, but my older version was too full of no resistance sets that I couldn't progress properly anymore. Are weighted leg raises any bad? Oh and I'm pretty much a beginner, not going to squats or any more advanced stuff.


I'm about to go to bed, so I'll just leave a quick reply for now, and then get more in-depth in the morning.

-You're missing out on your pecs. I would add some chest-specific exercises to B.

-Those kinds of Reps and Sets should build strength but not necessarily bulk.

- Just because you don't do squats doesn't make you a beginner.

  • 07.17.2012 11:05 PM PDT

Posted by: BoyceKRP
duckingd
drink
seriously
me bell sean ressea ellio tand i
-blam!-img party. totallt waasted . ph my god.
i called ashy;n, i dnno if that was a good ideo. i'ma sleep with her or sometning, fujuuuck


Posted by: oaklandp8ntbalr

Posted by: spirit of sand

Edited my post, check it out.
Okay cool, thanks. Now are you supposed to spread these out during the course of a week?

I'm not really able to get a gym membership at the moment, and I wouldn't have time to fully use it, honestly. I'm not expecting to look phenomenal, when I can get a gym membership, I'll work on that, but for now I only want to make minor adjustments to my physique.

  • 07.17.2012 11:15 PM PDT

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Posted by: spirit of sand

Posted by: oaklandp8ntbalr

Posted by: spirit of sand

Edited my post, check it out.
Okay cool, thanks. Now are you supposed to spread these out during the course of a week?

I'm not really able to get a gym membership at the moment, and I wouldn't have time to fully use it, honestly. I'm not expecting to look phenomenal, when I can get a gym membership, I'll work on that, but for now I only want to make minor adjustments to my physique.


No. Do them all in one workout. High intensity, no rest. Do as many reps of one exercise until you feel a solid burn, then move on to another. Repeat the whole circuit 2-3 times.

[Edited on 07.18.2012 7:38 AM PDT]

  • 07.18.2012 5:59 AM PDT
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Posted by: oaklandp8ntbalr
Book hotels in Chicago Birmingham hotel New York hotels guide

Posted by: DarkSunnyboy1

Posted by: oaklandp8ntbalr


What is weight lifting?


I don't know why, but I lol'd.


Hardy har har, very funny. :3


hhi, very funny..

[Edited on 07.19.2012 7:11 AM PDT]

  • 07.18.2012 6:43 AM PDT

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Helping idiots hate other idiots since people have existed.


Posted by: poloman171

Posted by: oaklandp8ntbalr

Posted by: DarkSunnyboy1

Posted by: oaklandp8ntbalr


What is weight lifting?


I don't know why, but I lol'd.


Hardy har har, very funny. :3


hhi, very funny..


What?

  • 07.18.2012 7:45 AM PDT

You could have at least recommend some beginner workout plans and diet plans.

  • 07.18.2012 8:01 AM PDT

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Helping idiots hate other idiots since people have existed.


Posted by: All of humanity
You could have at least recommend some beginner workout plans and diet plans.


The OP does include a beginner workout plan; but the reader essentially can chooses their exercises from a selection. It's not good to do the same exact exercises over and over, for your muscles get used to them and you stagnate. Instead, it's better to use some variety and change it up, which is why I included a selection of exercises and not just specific ones.

Perhaps I could have talked more about diet, but I'm not a dietitian.

[Edited on 07.18.2012 8:33 AM PDT]

  • 07.18.2012 8:29 AM PDT

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Helping idiots hate other idiots since people have existed.

If I made a cardio section, would you guys use it?

  • 07.18.2012 8:55 AM PDT

7even is Darker


Posted by: oaklandp8ntbalr
If I made a cardio section, would you guys use it?


Damn -blam!- I need dem der ronnie james dio.

  • 07.18.2012 1:52 PM PDT

This turned out well.

  • 07.18.2012 5:57 PM PDT

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Posted by: CP0 Fraser

Posted by: oaklandp8ntbalr
If I made a cardio section, would you guys use it?


Damn -blam!- I need dem der ronnie james dio.


i don't understand...?

  • 07.18.2012 8:24 PM PDT

Call me Ares

"Learning is never wrong. Even learning how to kill isn't wrong. Or right. It's just a thing to learn, a thing I can teach you." -Chade
Nothing is true but perception. Everything is permitted but a lie.

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Posted by: oaklandp8ntbalr
If I made a cardio section, would you guys use it?
Yes we would.

  • 07.18.2012 8:26 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: master of ares

Posted by: oaklandp8ntbalr
If I made a cardio section, would you guys use it?
Yes we would.

Basically:

Step 1: Eat pasta
Step 2: Wait one hour
Step 3: Jog/Treadmill/Bike/Elliptical/Swim/insert your cardio here

If you are warming up to exercise, go until you develop a good sweat and a high heart rate. For me, that's 15 minutes on the treadmill at a 7 minute mile pace.
If you are doing cardio for the day, go until you feel a good, constant burn.

Step 4: Cool down

  • 07.18.2012 8:56 PM PDT

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Helping idiots hate other idiots since people have existed.


Posted by: jive turckey145
This turned out well.


Thanks! I put a lot of work into this thread.

  • 07.18.2012 10:03 PM PDT

I am an Xbox Live Ambassador so feel free to hit me up with any questions via PM :)

Follow me Twitter: @TheBestTheyHad

You posted the football workout I used to do back when I was high school. Cool!

  • 07.18.2012 10:09 PM PDT

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Posted by: TheBestTheyHad
You posted the football workout I used to do back when I was high school. Cool!


Funny, because parts of this are based off of MY high school football workout.

>.>

<.<

  • 07.18.2012 10:13 PM PDT
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From what I've heard, having huge calves is genes. That's why Samoans are huge its in their blood.

  • 07.18.2012 10:17 PM PDT

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Posted by: Snafuperman
From what I've heard, having huge calves is genes. That's why Samoans are huge its in their blood.


OK, both you and the guy above my last post just referenced my high school football experience.

I'm frightened.

  • 07.18.2012 10:24 PM PDT
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Posted by: oaklandp8ntbalr

Posted by: Snafuperman
From what I've heard, having huge calves is genes. That's why Samoans are huge its in their blood.


OK, both you and the guy above my last post just referenced my high school football experience.

I'm frightened.

hahaha my whole HS football was full of samoans. huge dudes.

  • 07.18.2012 10:26 PM PDT

http://i.imgur.com/fsISj.png

Posted by: All of humanity
You could have at least recommend some beginner workout plans and diet plans.

Read this. All of it.

  • 07.19.2012 12:00 AM PDT

Add fish to the OP. Fish is INCREDIBLY POWERFUL. Always eat it with a side of eggs after my workouts

EDIT: Or spinach.

EDIT 2: This is my workout. This workout is lifting/cardio, but not enough cardio to lose muscle (cardio does that):

Day 1:
-run half a mile. I do this on the treadmill, and I plan on going faster, but as of now, I go .5 warm up, at that time I go to 4.0 speed. 1.5 I got to 4.5. 2.5 I got to 5.0. 4.5 I go to 6.0. 5.0-5.5 I go 6.5 speed.

-Use the lat machine to perform lat pulldowns. Right now I do 90-100 pounds, 8-10 reps, and 4 sets.

-One-arm dumbbell row. I do 12-15 using a 20 pound dumbbell, 4 sets.

-Hammer Curls. 8-10, 4 sets. Using 20 pounds on each hand.

-Standing or inclined dumbbell curls. 20 pounds. 8-10 3-4 sets.

-For forearm I sit down on a bench, put on hand on my knee for leverage, grab a 20 pound dumbbell, put my elbow on my other knee with my other arm, and roll the dumbell from the tips of my fingers to the palm of my hand. Half of your forearm should be between your legs. 15 reps, 4 sets. (also builds calluses)

-Abs. I have a tiny problem on my leg (pinched nerve), so i do planking. 1 minute of planking, 3-4 sets.



Day 2:

-Run one mile outside (no treadmill)

Day3:
-Run 0.5 miles like above.

- Lay on a bench and do flys. 20 pounds, increasing to 25, 4 sets of 8-10.

- Lay on a bench and do dumbbell presses. 20 increasing to 25, 4 sets.

- Grab 30 pounds, put weight behind your head and hold with two hands. Put the palms of your hand facing up, pushing against the side of the dumbbell. Pull up and down. 4 sets, 8-10 reps.

- Law on a bench and get in one arm row position. This time, start at the top next to my ribs with 20 pounds. Using only your forearm as a form of travel, use your tricep muscle to pull your forearm back, almost extending your arm backwards. Do this 10-12 times, 4 sets.

-Shoulders. I might do two or one exercise. Grab a seat and lay off of it, holding on to the sturdy object with one hand and laying away from the chair. grab 20 pounds and lift arm sideways. Other exercise is grabbing two 20 pound dumbbells, putting them together while standing, and from the waist pull up toward the chest.

-Traps. grab 30-40 pound dumbbells in each hand. Put them next to your thighs while standing, and shrug your shoulders. 15 reps, 4 sets.



[Edited on 07.19.2012 12:33 AM PDT]

  • 07.19.2012 12:19 AM PDT

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Posted by: Dozen Plague
EDIT 2: This is my workout. This workout is lifting/cardio, but not enough cardio to lose muscle (cardio does that):


This is completely and totally false. There is no scientific evidence to prove that cardio burns muscle whatsoever. I don't know where this myth started but it simply won't die.

Day 1:
-run half a mile. I do this on the treadmill, and I plan on going faster, but as of now, I go .5 warm up, at that time I go to 4.0 speed. 1.5 I got to 4.5. 2.5 I got to 5.0. 4.5 I go to 6.0. 5.0-5.5 I go 6.5 speed.


Not to be rude but...that's it? Unless this is just a small warmup.


-Use the lat machine to perform lat pulldowns. Right now I do 90-100 pounds, 8-10 reps, and 4 sets.

-One-arm dumbbell row. I do 12-15 using a 20 pound dumbbell, 4 sets.

-Hammer Curls. 8-10, 4 sets. Using 20 pounds on each hand.

-Standing or inclined dumbbell curls. 20 pounds. 8-10 3-4 sets.

-For forearm I sit down on a bench, put on hand on my knee for leverage, grab a 20 pound dumbbell, put my elbow on my other knee with my other arm, and roll the dumbell from the tips of my fingers to the palm of my hand. Half of your forearm should be between your legs. 15 reps, 4 sets. (also builds calluses)

-Abs. I have a tiny problem on my leg (pinched nerve), so i do planking. 1 minute of planking, 3-4 sets.


I see you're doing Back/Biceps, a good split. You might want to through in some more core exercises such as Russian Twists and V-Ups. It wouldn't hurt to target your lower back a little more; deadlifts or Back Raises are great.


Day 2:

-Run one mile outside (no treadmill)

Good stuff.


Day3:
-Run 0.5 miles like above.

- Lay on a bench and do flys. 20 pounds, increasing to 25, 4 sets of 8-10.

- Lay on a bench and do dumbbell presses. 20 increasing to 25, 4 sets.

- Grab 30 pounds, put weight behind your head and hold with two hands. Put the palms of your hand facing up, pushing against the side of the dumbbell. Pull up and down. 4 sets, 8-10 reps. (OVERHEAD DUMBBEL EXTENSION)

- Law on a bench and get in one arm row position. This time, start at the top next to my ribs with 20 pounds. Using only your forearm as a form of travel, use your tricep muscle to pull your forearm back, almost extending your arm backwards. Do this 10-12 times, 4 sets. (TRICEP KICKBACKS)

-Shoulders. I might do two or one exercise. Grab a seat and lay off of it, holding on to the sturdy object with one hand and laying away from the chair. grab 20 pounds and lift arm sideways. Other exercise is grabbing two 20 pound dumbbells, putting them together while standing, and from the waist pull up toward the chest. (LATERAL DB RISES, FRONT DB RAISES)

-Traps. grab 30-40 pound dumbbells in each hand. Put them next to your thighs while standing, and shrug your shoulders. 15 reps, 4 sets. (SHRUGS)



I see you're doing Chest, Triceps, and Shoulders. If you feel comfortable working your Triceps and Shoulders on the same day, this is fine.

However, I'm noticing one key thing...

You are not doing any Leg lifts. You are ignoring your entire lower body; running is not enough to build leg muscle.

[Edited on 07.19.2012 7:11 PM PDT]

  • 07.19.2012 6:58 PM PDT