Need some weight lifting advice

[Nissan11]

OK, I need some help from any experienced weight lifters. For the last couple of years I have been using machines to workout, and I have noticed VERY little increase in strength. I started doing some reserach today and found that some weightlifting websites say to only do one particular excercise once a week, and use a different exercise to work that muscle the next time. Three weeks ago I aquired a weight rack, bar and some barbells. I also have a bench with adjustable back rest. For three weeks, I have been doing the exact same workout every other day. I do 3 sets of 10 on bench press, 3 sets of 12 on shoulder press, 3 sets of 8 with tricep skull crushers, 2 sets of 10 tricep kick backs, 3 sets of 10 on concentration curls and 3 sets of 10 on bicep curl with the bar. I also do crunches at the end of the workout. I have been doing that exact workout for three weeks. Should I change it up every other day to isolate different parts of the muscle? Is it true that muscles take 4 or 5 days to fully recover after a workout? How many sets and how many reps am I really supposed to do to build muscle mass?

Also, I run 3 miles 5 days a week and I have been doing this for about 4 years. Could this be part of the reason I am not noticing good results? I read that cardio can actually hurt you when lifting weights, because your body uses calories and other resources to recover from cardio and not all of the resources are going to repair muscles. I run because I also want to lose about 10 lbs, but I have not lost any fat in years it seems, and only gained a small amount of muscle mass and strength. I need to change something, but what? And if I stop running, how do I keep from gaining weight? Do I need to get serious about eating a good diet? Thanks!

 

[andrewlail76]

When I lift, I usually focus on 1-2 areas each day.
Chest and Back 1 day
Arms and Legs another
Cardio Day
And as I cycle through, I use different workouts

If I do Bench on chest, the next week, I'll do dumbbell flies


and if you want to add mass...you're probably going to have to do more weight and less reps...

 

[Nissan11]

When I lift, I usually focus on 1-2 areas each day.
Chest and Back 1 day
Arms and Legs another
Cardio Day
And as I cycle through, I use different workouts
If I do Bench on chest, the next week, I'll do dumbbell flies
and if you want to add mass...you're probably going to have to do more weight and less reps...

That is the idea that I have been getting from lots of research. Thanks! But how many differet variations can I do with just a rack, barbell set and bench? When you do an area, how many different exercises do you do for that one area? On a chest day, should I do flat bench press and incline bench press? Then I move to another area?
And you said more weight and less reps, but how many sets should I do? I have read anywhere from 3 to 7, but how do I know which to choose?

 

[mahaffey380]

I have been lifting serious for awhile, 1 to 2 body parts a day about 5 different exercises for each muscle is how we do it, but you need to mix up your exercises, your muscle's have memory and they get use to the samething and know it's coming (I know that sounds crazy but it's true) if you trick your muscles you will get better results. As far as results you need to eat alot, I can't stress that enough, and the running thing is ok to a certain point, when your body uses up it's calories it starts burning muscle. Plus how or what you lift has a lot to do with what you are tring to accomplish. There is more to liting weights than most people think, what are you after?

 

[Nissan11]

I have been lifting serious for awhile, 1 to 2 body parts a day about 5 exercises for each muscle is how we do it, but you need to mix up your exercises, your muscle's have memory and they get use to the samething and know it's coming (I know that sounds crazy but it's true) if you trick your muscles you will get better results. As far as results you need to eat alot, I can't stress that enough, and the running thing is ok to a certain point, when your body uses up it's calories it starts burning muscle. Plus how or what you lift has a lot to do with what you are tring to accomplish. What are you after?

Building mass is my goal. When you say I need to eat a lot, can you be a little more specific? I need to eat a lot in general or a lot of certain foods? Do I need to cut out cereal like cinamon toast crunch and coco puffs? I eat 3 big bowls of cereal a day and I guess that could be some of a problem, I eat most of it at night before bed.
If not running will help me build muscle mass I am willing to stop, Im just worried I will start to develop more fat. I dont know that with the equipment I have (rack, bar, barbells, light set of dumbells) that I can do 5 different exercises for one group.
If I dont have enough equipment to change the exercises for the different areas every week, are you saying I need more equioment?

In other words, I should absolutely NOT do the same exercises week after week, even if I only work that area once a week?
Can I not just change up the order?

 

[BigBody79]

If you are trying to gain mass you need to do a something different with your reps and sets.

Do you have enough weights to get a max on your bench? (with a spotter?) I could set you up with what we do here at school. It works pretty good for these kids.

You should lower your reps in your sets on your bench. Instead to 5x5 going up in weight every set. Or 1x10,1x8,1x6,1x4,1x2 that will help develop more mass.

It isn't just the exercise that you need to change it is the weight, reps, and sets.

 

[Nissan11]

If you are trying to gain mass you need to do a something different with your reps and sets.
Do you have enough weights to get a max on your bench? (with a spotter?) I could set you up with what we do here at school. It works pretty good for these kids.
You should lower your reps in your sets on your bench. Instead to 5x5 going up in weight every set. Or 1x10,1x8,1x6,1x4,1x2 that will help develop more mass.
It isn't just the exercise that you need to change it is the weight, reps, and sets.

I think I might barely have enough weight to max. But Im usually alone in my apartment when I lift and I dont exactly trust my girlfriend to spot me. I can get a buddy to come over one night and spot me though. I guess that is the best way to measure progress so I should probably do that this weekend.

 

[StrokedWJ]

If you're trying to build strength you should be doing enough weight where you need a spotter. You will see little to no gains if you just do 3 sets of 10 with a "light weight". By "light weight" I mean a weight that you can easily do and complete your sets with. When you have a spotter present, try to get to a weight that you can barely do 10 times. Its ok if you only get 8 or 9 of the reps. Keep going, resist the weight down and have your spotter help you get it back up. Keep good form!

Mahaffey made a good point about mixing stuff up. "Muscle confusion" is a popular term coined by the P90x crowd. Basically its what he said. Your muscles adapt to the stresses you put them through. You have to continually break them down and stress them in new ways. I can't remember the actual % charts from school, but here's an example.
Week 1 & 2: do 3 sets/12 reps @ 60% of your max. Do the workout 1 or 2 times per week, per muscle group.
Week 3 & 4: do 4 sets/8-10 reps @ 70% of max.
Week 5 & 6: do 5 sets/5 reps @ 80 % of max.

The pyramid sets the Bigbody mentioned are also good.
Set 1: 10 reps @ 60%
Set 2: 8 reps @ 70%
Set 2: 6 reps @ 75%
Set 4: 4 reps @ 80%

Your diet plays a HUGE role in building mass and muscle. Have you ever done a food log? Go for a week and write down everything you eat and the quantity. There are applications available where you can calculate your caloric intake and expenditure. You want to be bringing in more calories than your body is burning. The cereal is not doing much for you. Protein is good for adding muscle. Fish & chicken (not fried) are both high in protein.

 

[Reid]

i trained for powerlifting for a while. the above advice is all on track. there is nothing like free weights....except for electroshock training...but you dont wanna do that. its painful.

the benefit with free weights is that it hits the control and balance muscles you normally wouldnt get on machines and that can be the key to overcoming your plateau.


powerclings are real important. it uses a full range of muscles all over your body.

Your running is good. cardio is super important to lifting. just like a car, the more air and circulation you move the better your body runs.

cut out dark soft drinks. they produce a chemical that kills your natural creatines. Dont take any magic pills...they just make you retain water to look more massive.

always wear a belt. you dont know how important your back is til you cant use it anymore.

you dont wont to be lifting a your max every day. instead max out every other week or so. during a regular work out, start with a weight that feels stupid light. then do as many reps as you can until you cant anymore.

it doesnt matter how many you can do well, its the last few that you could barely get off your chest that is doing you most benefit.

did i mention power clings yet?

situps situps situps.

back extensions are massively important as well. thats where you lay on the end of the bench face down, with your body above the waist hanging off towards the ground, lift your body up and arch your back, get your head as high in the air as possible.

building your lower back and your stomach muscles give you a good strong core from which to draw strength when your lifting. it gives your body a nice solid support.

 

[Nissan11]

Thanks for all this great info! Here is what I have written on a white board, please give me some feedback on changes I should make.

Monday- Chest/Back
1. bench press
2. incline bench press
3. back extensions
4. power clings
5. deadlift?

Tuesday- off

Wednesday- Legs/Abs
1. squat
2. calf raises
3. lunges
4. crunches

Thursday- off

Friday- Shoulders/Arms
1. military press
2. shoulder shrugs
3. stnding barbell curl (bicep)
4. preacher curl
5. skull crushers w/ bar
6. dips


Do I need a bar collar to squat?

What should I do with crunches, sets like the other groups? I have been doing 3 sets of crunches but I have gotten to where I have to do so many to get tired that I have trouble breathing while in that position.

And is it ok to group power cling with the back area?
Keep in mind these might not be perfect, but I can do all these exercises with the equipment I have in my apartment, which is my goal.
I also plan to keep running. How does all this sound?

And if I do the pyramid workout starting this week, do I have to change the workout for next week?

 

[StrokedWJ]

Just FYI, its power clean, not cling...

I'd like to see a contrasting exercise to the bench in your Day 1. It could be lat pulls or rows. I always like to pair "push with pull". An easy way to do a row is to lay on your back with the bar just out of your reach. Place a 25-45lb weight on your chest and then pull yourself up to the bar. I like pullups too.

You could add close grip bench to Day 3 as an alternate triceps exercise.


I'd think about doing abs everyday at the end of your workout. Are you just doing crunches? or are you throwing in some variations? Try 6 sets of 35 doing a different exercise for each set. You can do standard crunches, one leg crunches, pikes, heel taps, toe taps, twits, hold the world, bridge, etc. There are a lot of different ab exercises... Also, you should finish with some back work like supermen. (Lay on stomach, hands out above head, legs out straight.) Lift head/arms and legs together and squeeze your back. You can also split it up and lift your right arm and left leg together/switch lift left arm and right leg.

 

[Reid]

Do I need a bar collar to squat?
?

if you do, your doing it wrong. have you had anyone work with you on technique?

do you know how to breath while your working out?

there is alot to know about foot positions, grips, body posture. and breathing is a big deal. it can help prevent hernias when you do get to a high weight.

alot of the grips and breathing techniques are for safety. it's not a big deal when your working with light weight but when you get up to the heavy stuff if you dont do these little things you could be putting yourself into danger.

 

[central09er]

what is back extensions?

 

[StrokedWJ]

what is back extensions?

 

[Reid]

back extensions and situps should be done every workout. done wear yourself out on those. just get the blood flowing.

i liked doing powerclings everyother day too. again, not wearing myself out, just get the blood flowing.

work on these, build a strong core then work on building mass.

 

[andrewhove]

I am in no way an expert but here are a few observations:

Building muscle has as much to do with what you eat as how you lift.

when you lift you are putting micro tears in your muscles, As your body heals those you feel sore and your muscle builds slightly larger than before thence making you stronger.

Your body needs protein (specifically lean protein) to build those muscles. It is therefore very important that you are getting a good amount of protein right after you work out. Milk and eggs and chicken are great sources of lean protein. i have a friend who just got off the GOMAD diet (Gallon of Milk a Day) literaly drank a gallon of whole milk every day. He worked out twice a day or more in order to burn the insane amounts of fat but his body utilized the protein and he bulked up considerably just in a month.

 

[95ford150]

I need to get back to lifting but was lifting 5 days a week. Like everybody said, split up the workouts and do different things. Ill see if I can get a copy of our workout schedule. Pushups and crunches help.
I know a couple guys that are big into lifting, and 2 of them do the shows or whatever. They were eating steak, like 2 a day or more to gain mass. One of them told me chicken would be better to drop mass put still have the protein.

Cant stress the importance of a spotter too. Have to push yourself but you want to be safe. Also the techniques and forms are #1. If you dont have them down, you are only hurting yourself. The heavy weight is what stretchs the muscles so they grow.
Maybe find somebody close that lifts that can help out, or maybe get a lifting partner.

 

[Ron]

I havent been in a gym in 5 years, but looking to change that now.
lifted religiously for 10 years, and did some local power lifting competition stuff.

First as has been said and glossed over.

WHAT DO YOU WANT TO ACCOMPLISH.
The exercises you would do for a power lifting pure strength build are less than optimal (and that is being nice) if you just want to build mass and volume and look strong.

There are plenty of "big muscle" guys who are not super strong.

Second you need to be at or damn near failure at every workout.
In other words "I dont have or need a spotter" means you are not getting a good workout on a bench press. If you reps, sets and weights are right you will not be completing every workout, and if you are it will be tough.

If I just wanted a big pumped look, Id search for the older german volumetric training programs. If you want to push a big number, impress the ladies and grow your e penis then pyramid toward single rep max, high ass weight and low rep. (When we comp lifting our growth workout was 5 reps at 75% SRM, 4 at 80% SRM, 3 @ 85% SRM, 2 @90% SRM, and 1 @95% SRM) 3 times every two weeks. Builds a dense ass muscle, but doesnt necessarily make it grow large and pretty.

Next REST IS YOUR FRIEND.

I think I read you are working the same body part 5 days a week?
If so, you are getting weaker.
Work a body part 1-2 times per week, and you need a bare minimum 2 days off on a part before hitting it again.
The exception is abs, hit them every day, but think about this you dont want big fluffy abs you want hard solid defined abs.

Finally every body is different.
Listen to your body.
Some workouts will work great for other folks and not at all for you.
You have to determine your fast twitch vs slow twitch composition.

 

[Nissan11]

I havent been in a gym in 5 years, but looking to change that now.
lifted religiously for 10 years, and did some local power lifting competition stuff.

First as has been said and glossed over.

WHAT DO YOU WANT TO ACCOMPLISH.
The exercises you would do for a power lifting pure strength build are less than optimal (and that is being nice) if you just want to build mass and volume and look strong.

There are plenty of "big muscle" guys who are not super strong.

Second you need to be at or damn near failure at every workout.
In other words "I dont have or need a spotter" means you are not getting a good workout on a bench press. If you reps, sets and weights are right you will not be completing every workout, and if you are it will be tough.

If I just wanted a big pumped look, Id search for the older german volumetric training programs. If you want to push a big number, impress the ladies and grow your e penis then pyramid toward single rep max, high ass weight and low rep. (When we comp lifting our growth workout was 5 reps at 75% SRM, 4 at 80% SRM, 3 @ 85% SRM, 2 @90% SRM, and 1 @95% SRM) 3 times every two weeks. Builds a dense ass muscle, but doesnt necessarily make it grow large and pretty.

Next REST IS YOUR FRIEND.

I think I read you are working the same body part 5 days a week?
If so, you are getting weaker.
Work a body part 1-2 times per week, and you need a bare minimum 2 days off on a part before hitting it again.
The exception is abs, hit them every day, but think about this you dont want big fluffy abs you want hard solid defined abs.

Finally every body is different.
Listen to your body.
Some workouts will work great for other folks and not at all for you.
You have to determine your fast twitch vs slow twitch composition.

What I have been doing is working the same body part 3 days a week, every other day. I run 5 days a week.
What I want to accomplish is to build some mass and get lean if I can do both. Ive been about 10-15lbs overweight for years, and I can not get rid of my love handles no matter how much I run. Now I know my weight lifting hasn't been doing anything for me, and has actually been hurting me.
Im not looking to turn into a professional bodybuilder, I just want to look and feel better. I have to keep running though, because I am trying to get a job as a wildfire fighter and I need to keep my cardio up. I want bigger arms, bigger shoulders, bigger chest and stronger back, and I want to get ride of the 15lbs Ive been trying to shed for years.

When you say I need to workout everytime until failure, is the failure on the last set, or should I work till failure on every single set of every single exercise? I can get my girlfriend to help me lift my last rep because there should not be TOO much for her to lift, right?

BigRed, the only time I was tought technique was in high school weight trainning 5 years ago, but I have retained a lot of that. Unfortinately, it seems they did not teach us the proper routines for lifting, because I worked out every group 3 days a week in class, too.

The only thing I am a little worried about my technique would be squat and deadlift. Ive looked at diagrams and I want to start light, maybe video tape myself, so I can see how my technique is.

So I need to keep my refrigerator stocked with chicken, eggs and milk, and try to make at least one big meal a day with chicken, steak, eggs, or fish, right?

Here is my revised workout routine I plan on starting tomorrow:

Monday- Chest
1. power cleans to warm up
2. bench press
3. incline bench press
4. lat. pulls up to the bar
5. back extensions
6. ab exercises

Tuesday- off

Wednesday- Legs
1. power cleans to warm up
2. squat (very light this week)
3. calf raises
4. lunges
5. back extensions
6. ab exercises

Thursday- off

Friday- shoulders/ arms

1. power cleans to warm up
2. military press
3. shrugs
4. standing barbell curl
5. preacher curl
6. skull crushers
7. dips
8. close grip bench press
9. back extensions
10. ab exercises

Do I still need to devote a day to my back even though I do back extensions every workout?

 

[StrokedWJ]

IMO, add one more back exercise to the day 1 and you'll have a good chest/back day there. I'd suggest bent over row or pullups if possible. Google "dumbbell bent over row" if you're not familiar with the exercise.

 

[Nissan11]

IMO, add one more back exercise to the day 1 and you'll have a good chest/back day there. I'd suggest bent over row or pullups if possible. Google "dumbbell bent over row" if you're not familiar with the exercise.

I have heard of it and I will add that.

Also, I dont know if this matters, but I have been taking at least 5 craps a day for years.

 

[Nissan11]

OK, I started my workout plan today and I have a couple questions.

First, am I supposed to work until failure on every set, or just the last set?

Second, when laying down on the floor on my back, I put weight on my stomach and pulled myself up to the bar, but the weight slides down my stomach. Am I supposed to elevate my feet?

Third, when doing back extensions, I turned the bench sideway and put my feet under the bar and the bench under my waist, but when raising my upper body, I feel more strain on my hamstrings than my lower back, but I did feel soreness in my lower back when I was done.

Fourth, a diet question. Can I get enough protein from drinking several glasses of milk a day, or am I going to have to start spending a lot of money on chicken, steak, etc. and eat it every day? I can afford to eat eggs every day if that will help.
Thanks!

 

[StrokedWJ]

First, am I supposed to work until failure on every set, or just the last set?

If you're doing 3 sets @ 10 reps, use a weight that you're capable of barely completing your 1st & 2nd set with, you will probably fail to complete the 3rd set which is fine.

Second, when laying down on the floor on my back, I put weight on my stomach and pulled myself up to the bar, but the weight slides down my stomach. Am I supposed to elevate my feet?

We didn't when doing the workout at school...what weight were you using? I think we used a 45 lb plate. The shape/material of your weights may be different though. When I think of most at-home gym weights I think of the plastic, sand filled ones...Try it with your feet elevated and see if it helps, it should still work the same muscle groups.


The poop thing made me LOL (sorry)...how do you have time to run and workout spending so much time in the shitter? Have you asked a doctor about that? My wife goes 2x's a day and I thought that was a lot!

 

[mahaffey380]

All the posts are good ideas, but you need to find what works best for you, example alot of people think you should do your push exercises together and same with the pull, that might work for you but I don't like it. People also say work muscles that work together the sameday for exsample chest and triceps work together, I don't do it that way cause I want to concentrate on one muscle as much as I can, when you bench your tri's work and you might not even know it, so your tri's and already getting wore, we work chest and biceps on monday, shoulders and upper legs on tuesday, back and traps on wednesday, triceps and calves on thursday, that seperates muscles good. Another fact is if you work legs it will help your upperbody grow better, don't know why it just does. Lifting at home is fine, but limited, if you can I would recommend joining a gym, there are many diffrent machines in a gym you can hit muscles in alot of diffrent ways, and if you don't have a lifting partner you can use the hammer strenth machines and not worry as much about not being able to get weight off you if you got hung up. A partner is the best option cause then you can go heavy with free weights.

 

[Nissan11]

I poop quick, Im in the shitter and out in 5 minutes. Its become a routine. I dont leave my apartment in the morning until Ive dropped the first one. Ive never seen a doctor about it.
The barbells I have are iron just like at the gym. I also have trouble getting my chest all the way to the bar because the support rails of the rack hit my elbows. I can get close though, so I guess it will work.
Today I cut down my running. I am no longer running the long steep hill in an attempt to keep my heart rate down and I only ran for about 20 minutes, maybe a mile and a half. I will say that when I got done I felt like I had accomplished nothing, though.
Are squats the best exercise to do for my legs? Are squats, calf raises and lunges a good leg workout for the day?

Mahaffey, I had my girlfriend spot me today and I did bench press and incline bench press until failure, and she was able to safely help me push my last rep up easily. She said it was not hard for her, but it could get interesting if something happened and I got injusred while lifting I guess.