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Post by **rydi** » Tue Feb 24, 2009 5:44 pm

For the discussion of all things muscley.

I also recommend Arnold's Encyclopedia of Modern Bodybuilding; it is like the bible, only heavier.

Also, the great thing about bodybuilding/weightlifting is that it is very cheap to do. The cost of a gym membership basically, which shouldn't run more than $40 a month, and should probably be even less.

Supplements, of which very few are actually necessary, cost a bit, but you can usually find cheap versions. Diet will cost a bit more as well, as you increase protein intake (i.e. eat more meat, which is expensive) but this also isn't much of a cost increase.

Rusty · Post by **Rusty** » Tue Feb 24, 2009 6:04 pm

My current fitness goals revolve entirely around improving circulation and respiration. I need to drop some weight before I can safely train my mile run.

I'd be interested in hearing more about your building strategies. I used to be buff. not so much any more.

Cheyne, tell me how I can look like a model?

Post by **rydi** » Tue Feb 24, 2009 6:08 pm

well, there are various strategies. the one i'm using is for beginners.

4 sets per exercise (except power exercises), tiered to 15/10-12/8-10/~6, increasing weight each time so that you fail in the target range.

Exercises work multiple muscle groups, with only a few that fully isolate. Once I further increase my muscle mass, i will add more isolation.

I try for a 3 day split, working torso/arms/legs, with the goal being 6 days a week. though it ends up being closer to 4 normally. so i may end up going on a 2 day split instead.

eat more than the daily recommended dose of protein to prevent muscle loss.

creatine is a big helper, and pro's consider it a must have, though i personally don't react that great to it. but my body is not always the best when it comes to foreign substances anyway.

Rusty · Post by **Rusty** » Tue Feb 24, 2009 6:10 pm

which excercise groups are you doing?

my biggest problem isn't getting to the gym, it's doing something intelligent when I get there. I usually run a mile on the treadmill and go home.

Fear stems from ignorance: enlighten me.

angelicyokai · Post by **angelicyokai** » Tue Feb 24, 2009 8:39 pm

I have the book, and the gym, and the workout, and the cute trainer and I still don't go. I am a useless pile of offal when it comes to the body building.

Post by **rydi** » Tue Feb 24, 2009 8:59 pm

first, i highly recommend recording your routine. you have to be able to regularly increase either reps or weight as needed.

the exercises:
for torso bench, incline bench (i use dumbells not bar), pull ups, bent over rows, heavy upright rows. back extensions, and crunches (crunches every workout, some of the others get split to different days)

arms are barbell curls (standing) hammer curls (seated), close grip press, triceps extensions, wrist curls and reverse wrist curls.

legs are squats or leg press, hamstring curls, calf raises, lunges

Rusty · Post by **Rusty** » Tue Feb 24, 2009 9:07 pm

I'll have to try that next time I go gyming.

How many reps/weights did you do to start out?

Post by **rydi** » Tue Feb 24, 2009 9:12 pm

the first time i recomend going and recording your work out. feel out what you can lift, and how many you can do at that weight. increase from there.

you can start with three sets, then move to 4 after you've done it a few times. just try to work in the ranges above for your sets.

Liquidprism · Post by **Liquidprism** » Wed Feb 25, 2009 1:52 am

You can also do what I did, and get a job doing grueling/tedious manual labor. It helps build functional muscles while quickly grinding your body into nothing more than a sack of cancer ridden, spineless, hyper aggressive, human jelly. I draw upon the empirical evidence of the people I work with, and my bodies own protestation after a week. On the plus side I for one feel pretty good despite my feet aching (due to my shoes). SO I guess maybe that sort of work out is only recommended for fae kind, humans just suffer and die.

Its late and I am rambling...

Post by **rydi** » Wed Feb 25, 2009 1:54 am

glad the job is going well.

and you know that some people have to pay for that kind of workout, right? that means you are actually making more money, when you consider your free gym membership and training program.

Liquidprism · Post by **Liquidprism** » Wed Feb 25, 2009 1:57 am

Very good point. I'm getting in shape and being paid to do it, and because I'm part elf the natural wear on my body is greatly decreased. All in all I think I am winning. Although I might lose a toenail shortly...don't ask.

Post by **rydi** » Wed Feb 25, 2009 2:50 am

angelicyokai · Post by **angelicyokai** » Fri Apr 10, 2009 11:42 am

Found this on youtube. Tips on how to do a dead lift. Its pretty much what my trainer told me and you can see the form he uses, is also a shameless advertisement for 6 pack abs, but still helpful.

http://www.youtube.com/watch?v=HMq9x8x2ofk

most important thing I've seen is to not round the back when you dead lift, no matter where you start the hips at. Must stick the @ss out!

Post by **rydi** » Fri Apr 10, 2009 1:10 pm

That was actually a really good little instructional vid. And it addressed the biggest problem I was having, which was starting too low, b/c that is how every pic in every book i've read shows to start.

angelicyokai · Post by **angelicyokai** » Fri Apr 10, 2009 4:54 pm

Glad to hear it. There were several others linked to that one, one of which was the push press, which I have lots of suck at. Oh forgot to mention, I read the womens guide to body building (Lift like a man, look like a goddess) which would have been better called Lift like a girly-man, look like a lard ball. It had most of the same stuff except with half the sets and 2/3 the reps. Better than some guides, but definitely not as good as Arnold's.

Bodybuilding/Weightlifting