Signs of Improvement

[HevyDevyGK]

certain terminology i'm not sure of. I had a look at the stickies earlier, but couldn't find what i was lookin for.

 

[CoachB40]

Pull= deadlift, powercleans, pull ups, rows, etc.
Push= Bench press, military, push press, etc.
Squat= squat ( variations such as box squat, pause squat, front squat), lunges, leg press(hate to include), etc.
If you haven't done much lifting make sure your form is good. Once you have good form you can increase your weight. All too often I see noobs increasing weight without proper form. Doesn't sound like you have done much lower body work, so you may want to start out with pistols (single leg body weight squats). You may still want to work squat at least for form, therefore when you are ready you can add weight and not be performing quarter squats.
Search for dave tate periodization bible this will help you set up a routine that will provide strength, mass, and explosion.
Taking before and after pics is the easiest way to notice size and definition gains.

 

[desertbake]

I don't think it's BS, a lot of people self limit their bench by a fair amount if they don't have a spotter. It certainly beats the alternative, overestimating your bench and crushing your windpipe. Again assuming if there is no spotter.

Agreed, I usually lift solo at home and it only took one case of bruised ribs to go slower.

Also, you might be making more gains (cosmetically) then you think. If you're looking at yourself EVERYDAY in the mirror, then the gains are probably so subtle from day to day that you're not noticing any changes.

 

[onslaught61]

take pictures. initial and final. im doing that for a project on weight training

 

[PatrikX]

woah, thats some huge text right there.
Im working out at home also but i dont find it too hard too look things up that i dont understand. Just eat more and stark too deadlift, bench and squat, that will help you alot.

 

[Duncon76]

Need to work more legs, back. Nothing wrong with eating organic dark chocolate dude.

 

[Noskill]

Hevy DEvy

First you should learn the difference between isolation and compound lifts. Isolation exercises work single muscles. Examples are curls, tri extensions and flyes.

Then, you should ditch all isolation exercises and work on compound lifts.

Compound lifts work muscle groups, but once you have found a couple of compound lifts that work the body as a whole, you should stop worrying about your muscles and focus on adding weight WHILE PRESERVING GOOD FORM.

The main categories of compound lifts are
1)Push
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

2)Pull
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html

3)Legs
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html

4)Abs
http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineSitUpX.html
http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingStraightLegHipRs.html
http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html

For starters choose 1 or 2 of each category, doing 3-4 sets by exercises with rep range between 5-12. Deadlift is an exception, never go over 5 reps for deadlift, but focus on keeping a flat back in the beginning and don't squat the weight up. Progression is key, try adding 5 pounds or 1 rep everytim you lift. If the weights or repetitions go up WHILE YOU MAINTAIN GOOD FORM, then you are progressing.

Popular ways to divide exercises into workout are:
1) 3 day split Push/pull/legs with abs every training day
2)full body 2 or 3 times/week

I have personal bias for 2), but that's just me.
DON'T NEGLECT YOUR BACK AND LEGS OR YOU WILL REMAIN A PUSSY!!!!

That'S pretty much it. Good luck.

 

[Noskill]

Oh and I forgot to add:
eat more. When you think you are starting to eat too much. EAT EVEN MORE!

 

[HevyDevyGK]

So for each day, about 3 different excersises is sufficient?

 

[SmashiusClay]

So for each day, about 3 different excersises is sufficient?

On a three day pull/press/squat routine you should be doing about 3 or 4 exercises for that movement, plus some heavy ab work and grip.

 

[HevyDevyGK]

ok, thanks for the advice, i think i have a better idea of what i'm doing now. although since i've never done deadlifts or squats before i think i better start with extremely light weights so's not to crush my spine

 

[RJ43]

Pretty much everything has already been said, I'll just add my 2 cents on what has helped me lately. I'd definitly start working on grip if I were you. I never trained grip in the past and have recently started seriously and I think you'd be surprised not only how much stronger you become from it, but how much stronger you feel on just about every lift. As far as your physique I would throw just about all caution to the wind right now, just try and get as big and strong as you can, and later you can always choose to cut down if you want. I don't mean eating pure garbage, but don't worry about six packs, veins in your biceps or stuff like that. You said you want signs of improvement... I like to make a spreadsheet and post my lifts every time. Not necessarily every lift, but the big 3 dead, squat and bench. Every week just try to add a rep or two if you can, that is the best way I find to monitor my own progress, and it can really help to keep you focused and goal oriented. Just a few things that have recently helped me after a 2 year lay off from lifting, and I was lifting like a an idiot i might add (thanks flex magazine).

 

[HevyDevyGK]

how are you supposed to get decent stomach muscles when you're eatin loads?

 

[Ted-P]

how are you supposed to get decent stomach muscles when you're eatin loads?

Appearance is not the same as mass and strength.

 

[Evil Eye Gouger]

Stomach muscles, just like any other muscle, need nutrients to grow and get strong. If you don't eat, you'll never get strong stomach muscles.

Getting rid of the fat later is another issue, if you want to have the pretty-boy abs, but not eating enough will most certainly not result in "decent stomach muscles".

 

[HevyDevyGK]

well thats kind of what i meant, is it better just to bulk up and then lose whatevers nessacary?

 

[HULKAMANIA]

Well, I'm an advocate of what I like to call the "gain ten pounds" diet.

It works like this. The more muscle you have on you, the more calories you burn just sitting there (something to the tune of 50 calories per day per additional pound of muscle mass--if I'm wrong about that I'm pretty sure ENTROPY or Madmick will come in here and correct me). If you keep gaining mass via good clean foods, you'll put on muscle. By the time you get to the point where you find it hard to put on any more weight, your body will be primed to start eating through that fat you've got. You've just got to keep up with protein intake.

Don't worry about cardio or some shit to change your body composition. Weights can do that for you without hours of running around and getting skinny.

 

[HULKAMANIA]

SHIT YES!!

ORANGE BELT, LADIES!!

PREPARE FOR THE AVATAR!!

 

[krellik]

My philosophy is this, eat lots of clean good food, sleep good, lift heavy weight to get strong, lift your bodyweight in a bunch of diferent ways, and then you do lots and lots of intensive "cardio", sprinting, intervalls, etc... This way you will gain strength and muscle and become an explosive athlete.

Dont just lift heavy and eat a lot of shit and become a strong but out of shape fat slob.

But as long as you get stronger, faster, more explosive etc it dont matter to much if you put on a few pounds, then when your a powerfull dude, fine tune your diet if you like to look riped for the ladys, nothing wrong with that..

 

[Mark Limbaga]

It would actually be good if mods close threads that were started by someone who obviously didn't rad the stickies first.