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| Thread: Body building! |  This thread is pages long: 1 2 · «PREV |
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Elvin 
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Endless Revival
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posted January 15, 2011 11:01 PM |
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Great thread. Thankfully building muscle and stamina is not required in aikido  Prior to that I had gone to a gym for a couple of years but never was particularly interested in body building.
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blizzardboy
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posted January 15, 2011 11:25 PM |
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I've been planning on getting a gym membership since September. It still hasn't happened. Normally some lady in the gym screams and the attendant drives me out with a broom and I scurry up a tree to safety.
I have a preternatural appetite for aerobic exercises, but when it comes to using my arms, I simply hate it, and committing to something you hate is extremely difficult, and while I don't want to be a meathead, I would like to add some mass to me.
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wog_edn
Promising
The Nothingness
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posted January 16, 2011 01:29 PM |
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So yeah ... as I workout at home I am using only a barbell with 30kg, about 66lbs. Here's the workout routine:
Before every exercise I perform one set without weights.
30 squats, 3 sets
20 up-on-toe, 3 sets (working the ankle)
20 bent-over rows, 3 sets
20 benchpress, 4 sets
15 military press, 3 sets
20 upright rows, 3 sets
5 tricep extention, 3 sets
15 bicep curl (using the barbell), 6 sets
25 deadlifts, 3 sets
30 shrugs, 2 sets
10 wrist curl, 2 sets
30 crunches
15 v-situp using a 15kg
20 leg raise
Bicycle using a 15kg until I am not able to do any more
Double situps, just to get 'the extra mile' .. as much as I am able to.
/3 sets
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Doomforge
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posted January 18, 2011 11:40 AM |
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Wha...? 
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JoonasTo
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What if Elvin was female?
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posted January 18, 2011 01:12 PM |
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I didn't notice anyone mention rests here.
You can put it into two gategories, the rest between series and exercises and the rest between your workouts.
Let's start with the rests between series and exercises.
If you're doing cario you will want the rests between exercises to bring you to the low end of your bpm range but not under. It doesn't matter if you're not doing anything as long as your bpm is in the range your body is doing the work. If you start a new workout with your bpm in the high range it's going to go over it due to the new kind of strain in the body after the last.
If you're doing a work out you will want to rest enough between exercises to bring down your bpm and recover muscle energy, the idea is to work your muscles not limit it by your cardio.
Now to the interesting part. How much does rest between series affect your desired results from the exercise? Quite a lot actually. Simple rule, short rests don't give the muscles time to recover and will lead to the muscle developing more CAPACITY(more blood circulation or mass) where as longer rests will give the muscle time to recover and leads to it becoming more EFFECTIVE(enchancement in the nervous system).
So to add to DF's opening post table:
Strenght, short series, big weights, long rests
Mass, medium series, big weights, short rests
Speed, very short series(1-3 MAX), weights should be big enough to not have to hold back when trying for max speed, long rests
Endurance, exhausting series, small weights, short rests
Long rest means enough time to restore muscle energy(over 2 mins, 4-6 usually). Short rest means enough time to only restore the immeadiate muscle energy(max 2 mins usually 30 secs to 90 secs)
Then there's the rest between workouts.
Alcohol, too little sleep and too little good food will render your rest time ineffective. Keep that in mind. If you're training at evening and getting dead drunk in the night you might consider taking the next day for rest instead of your scheduled workout.
You should always have at least one day dedicated to resting on a week and after few days of workouts have a recovering workout. Your body also needs time to grow and recover.
Also, your weeks should differ. Do not run the same schedule each week. Make harder and easier weeks. Maybe run three kinds of weeks in the start, medium(2 days rest, regular workouts), hard(1 day rest, hard workout), easy(3 days rest, recovering/easy workouts),
Tip: The recovering/easy exercises can be made of full use otherwise. Study your motion paths, pay more attention to all the supporting muscles improve your way of doing your training moves. Or in whole another new way, a good walk(don't overdo this, walking is surprisingl easy to get yourself in a very bad shape) or a (very)slow jog give all new muscles work and still recover the rest of the body. Go skiing or swimming if you can, it works out your whole body and doesn't stress nearly as much as walking or jogging, just remeber to keep it light, this is to recover, not to stress even more. If you are tasting blood or passing people you're doing it wrong.
PS.
There's a certain logic to training orders. First you'll need the endurance to develop the circulation needed for your muscles to develop. Then you'll need the mass the develop them in. Then you'll get the strenght from getting good nervous system in that mass. Last thing is developing the speed from training that nervous system.
So if you're just starting you should go for endurance and learning the training moves right. If you go for harder ones in the beginning you will just mess up your supporting muscles needed in doing the moves and when they're exhausted you'll start doing the moves wrong leading to problems. You will also lack the needed blood circulation for your muscles to develop and it will hamper the effects from training.
PPS.
I do not body build, I find it stupid. If I didn't find training at the gym so bloody boring I might work out though. Not that I'd have time for it anyways though.
Disclaimer:
I probably forgot all kinds of stuff so feel free to complain.
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Doomforge
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Retired Hero
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posted January 18, 2011 05:54 PM |
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Why stupid, Joonas?  Being muscular has that primitive charm of feeling manly.
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ohforfsake
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Initiate
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posted January 18, 2011 06:07 PM |
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Quote:
Wha...?
You know, had you actually played the might&magic games, you'd probably have got what I meant.
Also, if I read Joonas post correctly, it's because it doesn't add any function (i.e. building mass and building strength isn't the same thing), though I may have read it wrong or there may be more to it than that.
I personally would like to body build because I've been reading more and more articles of how muscle training seems to also increase your mental abilities, and it shouldn't matter if it's body building, jogging, strength building or whatever, so I'd probably like to just go for the whole package and not develop too far in any direction (I don't want to look intimidating, I don't want to be so strong that it leads to harming someone and I don't want to have it so easy that I forget about others limits).
@Joonas
Quote:
So if you're just starting you should go for endurance and learning the training moves right.
Quote:
improve your way of doing your training moves.
How would you suggest doing this, maybe as an example, squat or deadlift?
[Assume there's no one to ask for the next couple of months and I'd like to start earlier than that].
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JoonasTo
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What if Elvin was female?
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posted January 18, 2011 08:10 PM |
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Edited by JoonasTo at 20:13, 18 Jan 2011.
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I take bodybuilding as the mister universe kind of thing like Schwarzenegger and the guys who do it just for looks. You're just hampering yourself with it. I can't see a hobby, which's main purpose is to hamper yourself as any good. If you're going to be at the gym why not get some real use out of it?
As to ohfor, mirror and a knowledgeable(really knowledgeable not "I've done this before"-type) friend are your best bets. The regulars at the gyms are usually nice bunch and will help a rookie out, it's always worth asking.
Squat isn't that bad for starting yourself but for deadlift you'll definitely want someone to help you out in the beginning. Worst case scenario you get videos and a big mirror or two.
Oh and small weights, lots of repetitions. You need to develop the supporting muscles first. Check regularly from videos/mirror that you're doing it right. Worst thing you can do is learn it wrong and then try to correct it. Another person to check your faults is always better than just you and it's a safety consern too.
Oh and I forgot to mention in the last post that the rest is relative of course. If you only do a series of five it's whole lot different than a series of 50 in terms of resting time.
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