Exercising and lifting weights questions? any help?

Question

Im not talking about a Arnold S. look but more like a regular muscle body. I dont know where to start how many weights or where to focus Im new at this weight lifting and running. Anyone with experience can give me advice? Im 29, I weight 156 pounds, my height is 5'7. Any suggestions? thank you

Answer 1

Sounds like you want to bulk up a little. If you want to bulk up you have to lift heavy. Here's how you start:

1. Do a full-body workout every other day. Only bodybuilders who know how to lift with good form and have been working out consistently for over a year should be lifting every day. Here's a sample full-body workout:

Squats
Bench presses
Lat pulldowns
Military (shoulder) presses
Lateral raises
Tricep extensions
Leg extensions
Bicep curls
Leg curls
Abdominal crunches

Google any of these terms to find diagrams on how to do these exercises properly.

2. You need to determine your one-rep-max for each exercise. That's how much you can lift exactly one time with good form. Write that number down for each exercise.

3. When you work out, start out doing 5 sets of 5 repetitions using a weight that's approximately 80% of your one-rep-max. Take a full 2 seconds to raise the weight and a full 4 seconds to lower the weight on each rep. Rest for 90-120 seconds between sets.

4. You can change it around every once in a while by doing 7 sets of 3 repetitions using a weight that's approximately 90% of your one-rep-max. Same rules for raising, lowering, and resting apply.

You need to change your workout every once in a while or you'll hit a plateau and you'll stop seeing progress. The Discussion boards on the Mens Health website have a bunch of great workout plans. Do a search for HGM (Home Grown Muscle Workout) http://www.menshealth.com/

You also mentioned running. Cardio is a great way to burn fat, but be careful. Don't do more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Also, if you do cardio and weightlifting in the same workout, do your weightlifting first.

Good luck!

Answer 2

For muscle tone you generally would use low weight and high repetition. IOW, say an arm curl you would want 12-20 lbs. and 12-20 reps. each set to start.
For general exercise a cycle, treadmill or elliptical are good provided you do at least 15 min per session at a moderate pace.

Answer 3

I work at a gym and train most of their clients.

so you want to bulk up, and not look like schwartzenager.
do really really high weights and low reps of each.
like 3 sets of say 8 or 10, go big. take the right supplements.

I reccomend you stay AWAY from creatine because once you stop taking it, results go poof. try some BCAAS (branched chain amino acids) and ad glutamine and CLA to your workouts to increase recovery time.

you should also, most definitley change up your routine, do a HARD MUSCLE ROUTINE 3 days a week. dont forget cardio, dot forget your abs and legs too. LOTS AND LOTS of protein.

Answer 4

When lifting weights you shouldn't be able to do more than five reps with the weight you have, otherwise you are not using enough weight. Eat after your workouts.

Answer 5

http://www.sport-fitness-advisor.com/sports-training-store.html

This is a good site with animated illustrations.