Topic: Weight Lifting

[SWAMPER]

Ok here's the deal theres this girl that I talk to that goes to the gym on a daily basis (she has a nice bod ) and she asked me to go with her so she woulnt have to go alone the thing is that I dont want to go and just stand around...and I am not a dumb to pay a "trainer" 300 bux for 6 days anyhow Il get to the point, do you guys know of a website/book that will pretty much show you what to do and for how many reps? I used to weight lift a lot in H.S but Ive forgotten most of the excersices 

[flyin ryan]

I dont know of any book, but as a rule of thumb, do a set that will fatigue the muscle between 10-12 repitition. Usually 3-4 different excercises per body part.  Let's take your chest for example: do 3 sets of incline bench, 3 sets of flat bench, then finish it off with 3 sets of decline bench.  Always warm up no matter how light the weight may be.  Same goes for all other body parts.
And dont forget to stretch throughout your excercise.

[Rocksurfer]

I was just talking to a Ju Jitsu instructor/master about strenuous exercise and and what he said to do makes a lot of sense on how many reps of any one excercise you should do. The first thing to do is determine how many reps of a certain exercise you can safely do without over stressing your muscles. Once you've determind this start your reps, stop at this #, then take a 5 min. break. Then do half the amount of reps you originally did, take another 5 min break and repeat completing the other half of the original reps. This way you don't over work your muscles stay limber and still exceeded the amount of reps you can do by double.

[BLACKDOG]

If you just wanna look busy, and get in soewhat decent shape, just do 3x10, whatever you do. Usually you'll do 65-70% of your max.  You can even move up if you want.  70% 75% 80% if you wanna move up.  You can do this with bench, squat, curls etc.

[BigMike]

Yup, just find a starting weight that you can do 7-10 reps three times in a row. At first it will seem that you've choosen too light a weight, but by the 3rd rep you will be tired.

I would say jog 1/4 mile on a tredmill first to get warmed up, and then move over to the weights...

Do some bench pressing, curls, butterflies, tricep extensions, inclided and then declined lats, then do some lifts above your shoulders, like a standing press, and use the cables with the loops and pull your arms across your body on each side and work out the sides of your shoulders. To cool down, take some free weights and work out your forarms and the muscles on then your triceps again, and finish off with about 50 sit ups or so, they go by quick

[donkeykong]

I run for 15 minutes then I do one of 3 workouts depending on the day.

1. benchpress, upright rows, declined bench press, military bench press and butterfly press.

2. standing curls, skull crushers, siting curls, another trap exercises i cant remember the name, standing curl burnout, over head dumbell drop

3. Calf raises, lower back drops, thigh extensions, sitting rows, inner thigh squeeze

and then I try and do various ab workouts to cut my gut...

I do sets of 12, 10, 8.  the wieght should be where each set you have to push to get the last one.  also try to vary you grip and extesion to find what works the best.

[sloyota]

I like to lift 12oz weight's.one in each hand   

and on a good day i'll lift 24oz weight's           

[SWAMPER [OP]]

So on one particular day do you work your arms and abs and then on the other you do your lower body or what?

[BLACKDOG]

So on one particular day do you work your arms and abs and then on the other you do your lower body or what?

In high school we usually did arms, shoulders chest on MWF, then we did back and legs on TTh.  We only did legs twice a week cause we were out running and stuff for football and after school anyway.  Abs we did everday, in some shape or form.

[red]

work all of your body 1 day then the next do cardio work.(running for example). alternate so that u dont strain your muscles and screw them up, u'll feel great in about 2 weeks, plus u'll have alot more energy.

[donkeykong]

one day chest and shoulders the next day arms and the last legs and lower back, cardio and abs every day

problem with a full body work out is I dont have 3-4 hours to be at the gym, but if you do more power to you

[brainlessfool]

Just remember when lifting  a "dead lift" to keep your legs str8 and bend at your back. 

[SWAMPER [OP]]

Ok thanks guys Ill proly go to the gym either tomorrow or friday ill see if Ican get a free secion with a trainer

[toybuilt]

just eat candy bars and watch her work out 

[RUGER]

you could always watch how other people lift and do it like them....but keep in mind they might use the wrong technique.

you could just watch her lift and rotate in with her. she should be willing to help you if yer doing it wrong and to spot.

happy trails
rich *ruger*  

[mudguts]

You want to get in shape? Do calisthenics and run.

[toybuilt]

I just do push ups, sit ups, pull ups anything I can do at home.

[sloyota]

call richard simmons.. he teach ya how to work out the right way    

[toybuilt]