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if you're gonna work out, do a total body workout. never abandon your legs. at least do like 3 different exercises for legs.i do squats, dead lift and leg press. i laugh at people who look like tanks with twigs for treads. a big part about looking good is being proportionate. plus bitches like a fine ass.

judging by your height and weight, you're a very skinny guy and you can get cut easily. that's a huge plus. you're gonna get strong regardless. you need to do more weights as you progress to get bigger muscles so you're gonna get strong anyway.

my routine is a 6 day per week routine. day 1 is chest and shoulders, day 2 is arms (biceps+triceps) and day 3 is back and legs. then i repeat and rest on the 7th day.

this site is the best site i've found out there for good exercises with proper execution and the science behind it:

http://www.exrx.net/Lists/Directory.html

oh also, how about you list what you're doing now and what you're comfortable with?

another thing is diet. very important. you don't need protein shakes. just make sure you eat properly. drink milk right after you work out. i drink about 600ml of milk right after I work out and then have a banana. that 600ml is on top of maybe 500ml i drink during the day. if you really wanna get a good diet going, i suggest talking to a nutritionist. but for now don't get into shakes and shit like that. just eat what you normally eat but try to increase your protein and carb intake (rice, pasta?).

Thanks peon, I knew you'd be the first one here. At the moment I'm comfortably with using a 6 or 7 kg bell to warm up biceps/work shoulders with, then a 12kg for pushing past my comfort zone. I do push-ups before I lift anything but it's pretty much just push-ups and curls erry day. Carbs and protein is pretty much all I eat anyway, if anything I should probably eat a salad or two.
I just ordered a 5ft bar! For back and chest exercises :) I'll start doing squats and dead lifts as well. Thanks for the protips.

Holy shit I thought I was skinny at 6'3 and 165. TMP is right, you don't want to be one of those douchebags with biceps and chicken legs. I'd do a full-body workouts until you start to plateau, then break it up into having an arms day or chest day. http://www.bodybuilding.com has been my primary resource in my past year or so of doing gym routines, checkity check it out.

EDIT - Also I'd pick up some protein powder and mix it with milk for after workout meal. The muscles need protein the most right after they're exhausted, and you can get about 30-40 grams in a properly made shake. You can find it fairly cheap too.

EDIT 2 - High weight, low reps for muscle building
Low weight, high reps for definition

I weigh 125

55kg = __ pounds?

http://www.google.com/search?source=ig&hl=en&rlz=1G1GGLQ_ENUS282&=&q=55kg+to+lb&btnG=Google+Search

Copypasta'd from Tom:Thanks peon, I knew you'd be the first one here. At the moment I'm comfortably with using a 6 or 7 kg bell to warm up biceps/work shoulders with, then a 12kg for pushing past my comfort zone. I do push-ups before I lift anything but it's pretty much just push-ups and curls erry day. Carbs and protein is pretty much all I eat anyway, if anything I should probably eat a salad or two.
I just ordered a 5ft bar! For back and chest exercises :) I'll start doing squats and dead lifts as well. Thanks for the protips.

don't work out the same muscle group every day. give your biceps a rest for at least 1 day. there are different frequencies out there for working out a muscle group. i go with twice a week per muscle group but do whatever you're comfortable with. just don't overwork yourself. also get plenty of sleep. they say minimum of 8 hours per day.

also if you're going to start squats and deadlifts, be very very careful. last thing you want is a hurt back. read up on proper squat techniques. there are different squats out there but i would recommend starting with full squats (where you bring your hips below your knees) because it's full range of motion. watch your back on deadlift and remember to keep it stiff and your face looking straight ahead (applies to squats too). start very low weight for both exercises to make sure your knees build up strength. and always always stretch. especially the squat stretch. http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/>Great site for proper technique.

i start my workouts by stretching. then i do 1 set of light weights of the first exercise in my routine. then i start my workouts. i rest 2 to 2.5 mins between each set and try to stretch between each set. i used to rest only 30 seconds but i've upped it since i read up more on optimal rest between each set. right now i'm doing relatively heavy weight with low reps. 3 sets of 6 to 8 reps per exercise.

another thing is to keep in mind is that after stretching the most important thing is proper execution. never sacrifice technique in favour of more weight. if you can't do your min reps for that set, drop your weight and finish it off.

so right now you're only doing biceps and shoulders? what equipment do you have? we could easily cook up a good routine to get you started on the right track.

Copypasta'd from Adam:
EDIT - Also I'd pick up some protein powder and mix it with milk for after workout meal. The muscles need protein the most right after they're exhausted, and you can get about 30-40 grams in a properly made shake. You can find it fairly cheap too.

EDIT 2 - High weight, low reps for muscle building
Low weight, high reps for definition

i used to do the protein shake thing and so did a few of my buddies who had been working out consistently. i stopped after a while because i found i already had enough protein in my regular diet. this was after i saw a nutritionist (covered by work :D ). i think one of my buddies stopped as well but that's cus he wanted to get more cut. if you guys can afford to, i'd recommend talking to one too if you really wanna get serious. for now i'd just recommend eating more reg food before dropping all that cash on shakes. but milk works great after a workout. there are studies out there that show milk giving better results than protein shakes post workout. i drink 1%. i found i'm losing fat slowly after i switched from 2% to 1%. this even though i haven't done cardio in 2 months. there's also GOMAD which the guys at stronglifts.com advocate. basically they drink a gallon of milk a day....

as for low weight, high rep = definition, i used to believe that too but i've read up on that and it's cardio (ie. low body fat) that leads to better definition. i believe this because right now my back (never had fat there) is just as cut today as it was when i was a teen even though i'm doing higher weight and lower rep than i used to back then.

just keep steady on the workouts. i lost a good 9-10 years after i went to university and started working. luckily i'm back to my 18 year old strength level but with fucked up rotator cuffs. actually i think i'm stronger because i never did squats or deadlifts in highschool.

My routine is: every day I do bench press, crunches and then at least 1 out of like 4 other things that I don't know all the names of but include shrugs and curls.

I need to buy some free weights but they are so fucking expensive. What I really need are some 45's but a pair of those is like $90.

Copypasta'd from hfswjyr:55kg = __ pounds?

Same weight as me. I hope you're short, otherwise you're as skinny as I am.

I've been doing weights for years now, very easy and fun because I only do it while watching stuff on my computer. I actually don't allow myself to watch my favourite shows without doing weights so in order to watch them I need to work out. I also run in the nearby park which has some beautiful areas in it.
In other words I don't work out as hard as others, I never exhaust myself completely for instance, but then I'm having lots of fun doing it, and I think this is why I manage to keep at it for far longer than most people.

About the legs, thats where the biggest muscles in your body are found, and if you keep them fit then the blood circulation in your entire body will be far better, making many other workouts easier as well.

Copypasta'd from The Dunwich Horror:

Copypasta'd from hfswjyr:55kg = __ pounds?

Same weight as me. I hope you're short, otherwise you're as skinny as I am.

I'm average height I guess. Doctor told me I looked malnourished. I still eat just as much as everyone else.

Right now I've got two short free bars, for curls and stuff, along with the free weights. Something pretty similar to this:
http://www.amazon.co.uk/York-Cast-Iron-Kit-Case/dp/B000N3T0VE/ref=pd_cp_sg_0
I've got the long bar coming next week at some point, am going to start with that without any weight on it at all for squats and back exercises, and work up very slowly.
The sleep thing I'll take more seriously, I've not been sleeping well/consistantly for a while now, and it's fucking me up anyway.

And 55kg is 121lbs.

I basically hate working out unless I smoke a little bowl first, I can still do it but it's amazing how much better the workout is when I get that little 2-3 hit buzz going first.

Music also has a lot to do with how successful a session is, I listen to a lot of Slipknot / System / Mushroomhead when I work out

i'm only 5'6" but i'm 155lbs. my fat % was 13.9% last time i checked. i gotta get it below 10% to get really cut. too bad i haven't done any cardio in 2 months. too fucking cold and icy outside for runs.

Copypasta'd from Tom:Right now I've got two short free bars, for curls and stuff, along with the free weights. Something pretty similar to this:
http://www.amazon.co.uk/York-Cast-Iron-Kit-Case/dp/B000N3T0VE/ref=pd_cp_sg_0
I've got the long bar coming next week at some point, am going to start with that without any weight on it at all for squats and back exercises, and work up very slowly.
The sleep thing I'll take more seriously, I've not been sleeping well/consistantly for a while now, and it's fucking me up anyway.

And 55kg is 121lbs.

so you've got 2 dumbbells ("short bar") and getting a barbell eh. do you have a bench of some sort to do dumbbell flies and bench press on?

Hahaha! weights are for losers! My workout regiment consists of alternating hands every time i fap. Works like a charm.

I'm trying to eat here

Correct. Don't have a bench and tbh I don't have room for one, maybe I'll get one when I move back home after uni finishes in May.

Copypasta'd from hfswjyr:

Copypasta'd from The Dunwich Horror:

Copypasta'd from hfswjyr:55kg = __ pounds?

Same weight as me. I hope you're short, otherwise you're as skinny as I am.

I'm average height I guess. Doctor told me I looked malnourished. I still eat just as much as everyone else.

hahaha

And for secret santa last year at work, I got protein bars and those tiny 1kg weight things. Fuckers.

And for secret santa last year at work, I got protein bars and those tiny 1kg weight things. Fuckers.

OKAY SO IT TURNS OUT MY INTERNET REALLY SUCKS.

I definitely recommend a protein shake if you want to gain muscles/weight. I use EAS whey protein and it's given me good results. If possible, go to a gym instead of working out at home. Never work out the same group or do the same exercise two days in a row. Drink plenty of water every day and eat as much protein as you can. Just keep at and make it part of your regiment. Also, it really helps a lot if you have a workout buddy to go with so that way you can motivate each other to go and working out becomes a lot easier.

This is misleading, if you alternate hands your fine!

Copypasta'd from fusi0n:I basically hate working out unless I smoke a little bowl first, I can still do it but it's amazing how much better the workout is when I get that little 2-3 hit buzz going first.

Music also has a lot to do with how successful a session is, I listen to a lot of Slipknot / System / Mushroomhead when I work out

it gets alot more fun as you do heavier weights. every 10lbs you go up is another +5 epeen points.

self improvement is masturbation

There we go! Everyone thought i was just trolling, but im telling you its a tried and true method!

I need some advice from those who work out often (mainly tmp). due to a number of circumstances and the fact that I have unlimited access to one of the biggest gyms on the east coast (fuck yes clemson university), I want to start working out tomorrow. I have never worked out before and have little to no knowledge about any techniques, exercises, or terms when it comes to gyms and shit. this gym has almost every piece of exercise equipment you can possibly imagine, an indoor track, an indoor pool, and a fuck ton of other shit. I need a system that will help me work out my entire body but focus on the upper body a bit more. any tips, suggestions, or ideas?

Make sure to do a good lengthy warmup or else you'll get pains which will last for several days. Actually I don't think that this is 100% preventable if you haven't worked out in the past but you can minimize it.

Funny that you brought up this topic btw, I was just searching for weights on the internets yesterday. I wanna buy a pair of 8kg's (using 5's at the moment) but they're so expensive.. they're like 55$ each (including shipment).

I don't know much but maybe you could find a gym nearby? I'm sure they have a set of weights on hand for members and the fee will also give you access to all their other equipment

Theres one in my campus but I'd rather work out at home, I like watching shows on my computer while working out.

Caz, i'd recommend you do a 3 day on and 1 day off routine. I'd work out like so:

3x8 = 3 sets of 8 reps with 2 min rest between each set

To start off each exercise for your first time, start very light and pick a weight you can do 8 reps of with proper form. Do 8 reps per set until on your 3rd and last set the 8th rep is very hard. Move up to 9 reps for your next cycle if you can do 3x8 properly. Work up from 8 reps to 10 or 12 and add 5lbs per arm (10lb total).

Day 1 (Chest and shoulders):


Chest:
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html>Bench press 3x8 (i'd recommend you do this on the cable machine or http://www.exrx.net/WeightExercises/PectoralSternal/SMBenchPress.html>smith. smith would be best. if you have a spotter then you could start off on the bar)
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html>Bench press w/ dumbbells 3x8
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html>Dumbbell flies 3x8
http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html>Incline bench 3x8 (OPTIONAL)
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html>Decline bench 3x8 (OPTIONAL)
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html>Pullover 3x8 (OPTIONAL) makes your chest/ribcage bigger

the benchs can be done with barbells or dumbbells.

Shoulders:
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html>Bent over shoulder raise 3x8
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBAlternatingFrontRaise.html>Front shoulder raise 3x8
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html>Side shoulder raise 3x8
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html>Shoulder press 3x8 (one of my favourites)


Day 2 (Arms: biceps, triceps and forearm)
Forearms are naturally worked out when you do biceps or triceps

Biceps:
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html>Alternating bicep curl 3x8
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html>Standing e-z curl 3x8
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html>Hammer curl 3x8
http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html>Concentration curl3x8 (OPTIONAL)
http://www.exrx.net/WeightExercises/Brachialis/DBPreacherCurl.html>Preacher curl 3x8 (OPTIONAL. Pretty much the same as concentration curl)

Forearms:
http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html>Wrist curls 3x8 (OPTIONAL)
http://www.exrx.net/WeightExercises/WristExtensors/DBReverseWristCurl.html>Reverse wrist curl 3x8 (OPTIONAL)

Triceps:
http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html>Triceps extension 3x8
http://www.exrx.net/WeightExercises/Triceps/DBKickback.html>Kickbacks 3x8
http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html>Tricep pressdown 3x8
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html>2 arm Tricep extension 3x8 (optional)


Day 3 (Back and legs)

Back:
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html>Bent over row 3x8
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html>Shrugs 3x8
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html>Seated row 3x8
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html>Lat pulldown 3x8
If you have time/energy do chinups and pullups

Legs:
Since you're just starting, i wouldn't recommend squats or deadlifts quite yet. Just get on the leg press, leg extension and hamstring curl machines do 3x8 sets each.


Day 4 (REST)

--repeat

Key points to remember:

- you'll be sore as a bitch as you start off but it will get better. keep stretching

- eat well before and after. eat something like 1 to 2 hours before you workout so you have energy. drink water throughout your workout. drink a least 500ml of milk right after you work out and eat a banana. that's what i do and it's been working better than protein shakes.

- proper execution >>>> doing more weight. i see too many muscle heads curling 40lbs on each arm but using their whole body to do so instead of just their arms (ie. swinging the weight up)

- stretch as much as you can. i stretch during my rests between sets. stretch and warm up before you start your workout for the day

- sleep well

Copypasta'd from The Cheshire Cat:Theres one in my campus but I'd rather work out at home, I like watching shows on my computer while working out.

if there are any chicks at your gym, you'll get an even better show.

Not if they're the kind of chicks who study physics and computer science, in that case I'd rather wear a bag over my head.
Anyways, my awesome dad bought me a pair of 10kg's on his way back from work. I'll get to use them when I get back to my parent's house on Thurs.
They're composite (right word to use or am I too affected by the algorithms course?) so I can use a lighter weight when doing certain exercises.

Peon how often do you increase the weight, and by how much?

Right now I'm benching wth 110 lbs + bar (25 lbs, I believe). For reference, I weigh around 140, give or take a pound or two. Here's what I've been doing: I started with 3 sets- 8 reps, then 6 reps, then 4 reps. Then I went 10, 8, 6, and today I did 3 sets of 10. Next, I'll add a 4th set. When I'm doing 4 sets of 10, I'll add more weight and start again with 8, 6, 4.

The first cycle of this was at 90 lbs, then 115. Hopefully by the end of this week, I will purchase at least 30 lbs worth of free weights and add 10-20 pounds.

On a separate note, I am finding it really hard to work out my abs... I do crunches, and those will make a pretty huge difference over time, but I hate doing them (and, therefore, I don't do them often enough) so I feel like I need to add another exercise to my repertoire to make things a little less repetitive. Any input?

Bin, if you have a pull-up bar or bench you can do leg raises which are great for the lower abs. I usually do a combination of those and twisting incline sit-ups while holding a 45lb weight to work the obliques.

For increasing weight, my general rule is that once I can complete the sets without any spots I'm ready to move up. Working to failure has helped me get great gains, but if you don't have a partner its a bit more difficult because you don't want to kill yourself. Maybe TMP will have better advice for that, I lack the motivation to type a lot of this shit up =P

Leg raises would probably be a great choice to use in conjunction with the crunches (lower abs + upper abs, right?) especially given my lack of space. I've tried those twisting sit ups and they seem to require more coordination than I have been gifted with. I also don't have a good place in my room to do sit-ups while swinging my arms around safely.

I'm not very obsessive about any kind of routine right now. I know I'd get stronger, faster if I started making my lifting a little more regimented. My work schedule is so erratic, though, that it makes it hard. I regularly work relatively long doubles at the restaurant where I work (10:30am - 11pm), and it's tiring enough that I don't feel like working out before or after, and sometimes not even the next day. The week of New Years the goddamn place was so hectic that I put in 60 hours and I don't think I touched a single weight, which has set me back pretty substantially.

I think I'm going to do something like this.

Day 1 - bench press, curls, overhead press
Day 2 - skull crushers, behind neck press, shoulder shrugs
Day 3 - crunches, leg raises, ??? (possibly cardio, I could really use some fucking cardio in my life)

I am thinking that buying another curl bar whenever I go get more weights would be a pretty sick idea, I can stash it under my desk and it'll keep me from having to swap out weights as often.

Here's another good question: what advantage do dumbbells have over a bar? For example, dumbbell curls versus bar curls, incline bench with dumbbells versus normal incline bench.

Copypasta'd from fusi0n:Peon how often do you increase the weight, and by how much?

Right now I'm benching wth 110 lbs + bar (25 lbs, I believe). For reference, I weigh around 140, give or take a pound or two. Here's what I've been doing: I started with 3 sets- 8 reps, then 6 reps, then 4 reps. Then I went 10, 8, 6, and today I did 3 sets of 10. Next, I'll add a 4th set. When I'm doing 4 sets of 10, I'll add more weight and start again with 8, 6, 4.

The first cycle of this was at 90 lbs, then 115. Hopefully by the end of this week, I will purchase at least 30 lbs worth of free weights and add 10-20 pounds.

On a separate note, I am finding it really hard to work out my abs... I do crunches, and those will make a pretty huge difference over time, but I hate doing them (and, therefore, I don't do them often enough) so I feel like I need to add another exercise to my repertoire to make things a little less repetitive. Any input?

my routine right now starts at 3 sets of 6 reps per excersie. the next day i do that exercise i do 3x7 then 3x8. on the 4th day i add 5lbs per arm (10lb total). i only move up to the next rep or weight if i can do the current level with proper execution. i'm bumping this up to start at 6 and work up to 10. i'm finding as i get higher in weight, it's harder to bump to the next 10lb increment.

as for abs, i hate working them out too cus it's easy and i need to to alot of reps (even if i hold plates on my chest)... i'm at the point where to get my 8pack i just need to do cardio again. they say that if you get below 15% body fat, if you just build muscle, you'll eventually get more cut. i was at 13.9% in october and i've lost even more fat since then even though i haven't done cardio in over 2 months.

http://www.exrx.net/Lists/ExList/WaistWt.html#anchor172895>This site has great routines. Although it's missing http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/>reverse crunches.

I used to do long crunches but it took me ages until I got tired and it was pretty annoying, so now I'm doing short ones, as in, I lie on my back, raise my back a little bit, and from there I go slightly up and then slightly down in cycles. It gets me tired pretty fast so I like it better.
Also until now I've been using 5kg weights for my arms, raising and lowering them slowly to make it more difficult, but I could still do tons of cycles at a time so hopefully now with the new 10kg weights it will be better.

Doing leg raises sounds like a good idea since the abs exercise I mentioned is only for the upper abs

http://img189.imageshack.us/img189/2817/pedobearec.png

img src="http://www.studyzone.org/testprep/ela4/a/cat%20running.gif width=500 height=350>

Cat that video was tooooo muchhhhh

Where'd you find it anyways, kiddieporn.youtube.com ?

haha cat you've done it again!

I wasn't sure what you meant by leg raises so I youtubed it. This was one of the first results.

Copypasta'd from fusi0n:
Here's another good question: what advantage do dumbbells have over a bar? For example, dumbbell curls versus bar curls, incline bench with dumbbells versus normal incline bench.

dumbbells are good for building individual arm strength. the range of motion for barbells is slightly different than for dumbbells so it gives a slightly different workout. you don't have to do both but i like to. mainly because my right arm is weaker than my left (jerking off lol) so i'm trying to even them out by doing same reps on both arms with dumbbells. if i were to use a barbell the strength difference isn't noticeable.

wow thanks for all the advice. i'm probably going to print out your post and bring it with me to the gym tonight. I'll let you know how it goes later on tonight. I really can't wait to start because there's nothing to do here besides party on the weekends, so I've just been smoking ciggs like a fiend to pass time. obviously working out is a much more healthy alternative.

man thread grants +10 to str!

that website i keep linking is amazing. watch how they do it in each gif and do it exactly as they do. if you want to motivate yourself, take pics of yourself (front, back, side) every 2 weeks so you can chart your progress. i should probably do this too but i get an e-peen boost every time a friend i haven't seen in a month or more comments on me getting bigger.

Finally sucked it up and bought two 25-pound plates today for $48.

Copypasta'd from Tom:so I've been doing weights for a while now, my arms have probably doubled since, but I'm still 6 foot tall and about 130 lbs.

FIRST TIME READING THREAD; DIDNT GET FURTHER THAN THIS