Gym rats or weightlifting?

[john-the-author]

I've been pumping iron again for the last 3 months, mostly because it's good for me (diabetic) and partly because I like the way I look when I bulk back up. Are there other gym rats or iron-pumpers on the list?

 

[voluptuary_manque]

Not per se, but I wear a 60 lb. Weightvest and swing 2 10 lb. dumbbells when I take the terror-ier for a walk about 3-4 times a week. It's made a visible difference on both my legs and on my forearms. Hands are a lot stronger, too.

 

[R. Richard]

Not per se, but I wear a 60 lb. Weightvest and swing 2 10 lb. dumbbells when I take the terror-ier for a walk about 3-4 times a week. It's made a visible difference on both my legs and on my forearms. Hands are a lot stronger, too.

Investigate kettlebells.

 

[neonlyte]

I'm in the gym... really to get fit after a long period of inactivity. I'm about 30lbs over my historic weight and need to 'redistribute' rather than lose entirely. The first two weeks I over did things and strained some stomach muscle... so I've just been walking in the interim, I'll start again at the gym tomorrow.

 

[john-the-author]

Not per se, but I wear a 60 lb. Weightvest and swing 2 10 lb. dumbbells when I take the terror-ier for a walk about 3-4 times a week. It's made a visible difference on both my legs and on my forearms. Hands are a lot stronger, too.

Nice idea! I've been thinking of getting wrist weights just for the added exercise while I work, but I'm not sure how that'll go with being at the keyboard writing all day, either.

 

[sethp]

Nice idea! I've been thinking of getting wrist weights just for the added exercise while I work, but I'm not sure how that'll go with being at the keyboard writing all day, either.

Hey John. working out hard here. 4 x a week for about an hour each time. 20 minutes of cardio followed by weight lifting. using various programs from HIIT for cardio or full body workouts, or things I pull out of muscle and fitness mag and body building dot com.

 

[OhMissScarlett]

I've been pumping iron again for the last 3 months, mostly because it's good for me (diabetic) and partly because I like the way I look when I bulk back up. Are there other gym rats or iron-pumpers on the list?

I'm up to ten lb. dumbells now(stop laughing!) and am doing a cardio/sculpt type thing. I'd love to be really ripped one day, but I don't know if I have the genes for it. Basically, I just want to be helathy, have better posture and less back pain. So far, it's working.

 

[R. Richard]

I'm up to ten lb. dumbells now(stop laughing!) and am doing a cardio/sculpt type thing. I'd love to be really ripped one day, but I don't know if I have the genes for it. Basically, I just want to be helathy, have better posture and less back pain. So far, it's working.

Keep at it! Any sort of regular workout program will have big long term benefits.

 

[john-the-author]

I'm up to ten lb. dumbells now(stop laughing!) and am doing a cardio/sculpt type thing. I'd love to be really ripped one day, but I don't know if I have the genes for it. Basically, I just want to be helathy, have better posture and less back pain. So far, it's working.

You know, I thought that I didn't have the genes for it either. It would take me YEARS to build up upper body strength. And about a month ago, I started an upper body program designed to produce muscle bulk (pure vanity, trust me). And sonofabitch! I've grown so much muscle in the last month that I have to sleep differently--I can no longer rest my head on my arm the same way for example, and I can feel things are different when I touch my back or neck or chest.

But the weirdest thing is that with this new bulk, I'm suddenly adding LOTS of weight to my normal upper body exercises. And that's way cool!

Once you feel you're toned, start a bulking program and see what ahppens. I can point you at a website or two. This is all weights; I don't believe in weird nutrients, steroids, or any of that crap. It's just hitting the gym every 3-4 days.

 

[voluptuary_manque]

Keep at it! Any sort of regular workout program will have big long term benefits.

I really agree. Ever since I got up to the first vest's max (40 lbs) I've been emotionally flying. It's great.

 

[john-the-author]

I really agree. Ever since I got up to the first vest's max (40 lbs) I've been emotionally flying. It's great.

Damn straight! There is a certain macho thrill about maxing out a vest or a machine or a barbell set or whatever.

Well done!

 

[sethp]

You know, I thought that I didn't have the genes for it either. It would take me YEARS to build up upper body strength. And about a month ago, I started an upper body program designed to produce muscle bulk (pure vanity, trust me). And sonofabitch! I've grown so much muscle in the last month that I have to sleep differently--I can no longer rest my head on my arm the same way for example, and I can feel things are different when I touch my back or neck or chest.

But the weirdest thing is that with this new bulk, I'm suddenly adding LOTS of weight to my normal upper body exercises. And that's way cool!

Once you feel you're toned, start a bulking program and see what ahppens. I can point you at a website or two. This is all weights; I don't believe in weird nutrients, steroids, or any of that crap. It's just hitting the gym every 3-4 days.

have you noticed a big gain in muscle size? chest, shoulders and arms in particular? what type of routine do you use? split by body part? whole body?

 

[sr71plt]

I've been pumping iron again for the last 3 months, mostly because it's good for me (diabetic) and partly because I like the way I look when I bulk back up. Are there other gym rats or iron-pumpers on the list?

Yep, but in a home gym. For the same reason. It's kept me off medicine.

 

[john-the-author]

have you noticed a big gain in muscle size? chest, shoulders and arms in particular? what type of routine do you use? split by body part? whole body?

Yes, I have. I'm doing four specific upper arm exercises at the moment, which I'll attach below. I normally do an upper body/lower body alternation in general. I found this set of 4 exercises in particular does wonders for growing upper arm muscle. I do this set every time I'm at the gym and then my normal upper set (minus arm exercises, but with lats and pecs and so on), or with my full lower set. The principle of "as heavy as you can at 150% of your normal until you can't get more than 8 reps at first, then add 10-15% and go as many as you can" is something I've been trying on my pec sets and it's showing positive effects there, too. Meanwhile I'm close to 200 pounds on that close-in bench press, 120 on the behind-the-back wrist roll, and 60 pounds on both the seated curls.


Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Perform the above workout three times over the next twelve days. Avoid any other arm training during this time. Each time you perform the four exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.

 

[sethp]

Yes, I have. I'm doing four specific upper arm exercises at the moment, which I'll attach below. I normally do an upper body/lower body alternation in general. I found this set of 4 exercises in particular does wonders for growing upper arm muscle. I do this set every time I'm at the gym and then my normal upper set (minus arm exercises, but with lats and pecs and so on), or with my full lower set. The principle of "as heavy as you can at 150% of your normal until you can't get more than 8 reps at first, then add 10-15% and go as many as you can" is something I've been trying on my pec sets and it's showing positive effects there, too. Meanwhile I'm close to 200 pounds on that close-in bench press, 120 on the behind-the-back wrist roll, and 60 pounds on both the seated curls.


Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Perform the above workout three times over the next twelve days. Avoid any other arm training during this time. Each time you perform the four exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.

Thanks for the routine. Looks like a good one.

I've been doing chest/triceps - rest- back/biceps -rest - chest/legs - rest- shoulders -

Throwing in abs and calves 2 times in the mix. I don't do any calves in the leg day.

are you taking in xtra protien via extra eggs protien shakes etc?

 

[john-the-author]

Thanks for the routine. Looks like a good one.

I've been doing chest/triceps - rest- back/biceps -rest - chest/legs - rest- shoulders -

Throwing in abs and calves 2 times in the mix. I don't do any calves in the leg day.

are you taking in xtra protien via extra eggs protien shakes etc?

Here's the whole program I've been using. I've got a spreadsheet I use to print out a workout routine and track weights for each exercise. The arm stuff before the lat pulldowns is on hold while I'm doing this new arm set. The dumbbell shrug is in the lower body group simply to balance the number of exercises.

I'd like to get in every other day, but it doesn't usually happen that often.

Now that I'm bulking up, I've been eating more eggs, more meat, and more dairy protein. It seems to have been helping. I'm checking my cholesterol in a month to make sure everything is continuing to be good.


Workout #1
Bent-over back hammer
curls--bend arm at elbow

Straight bicep dumbbell curls

Lying dumbbell press--twist
hands, thumbs out to in

Incline dumbbell curls--hold
45 degrees out and down

Wrist curls
(Forearm curls w/ bar)

Tricep pushdown--cable
machine--rope, back on pad

Palms-up barbell behind the
back wrist curl

Lat pulldowns--cable machine
keep back straight and sit up

Pec flies

Incline press

Chest press

Reverse grip high row

Workout #2
Dumbbell shrug

Leg press

Seated leg curls

Seated leg extensions

Calf raises

Abs

Full abdominal

Delt flies

Incline hyperextension

 

[sethp]

Here's the whole program I've been using. I've got a spreadsheet I use to print out a workout routine and track weights for each exercise. The arm stuff before the lat pulldowns is on hold while I'm doing this new arm set. The dumbbell shrug is in the lower body group simply to balance the number of exercises.

I'd like to get in every other day, but it doesn't usually happen that often.

Now that I'm bulking up, I've been eating more eggs, more meat, and more dairy protein. It seems to have been helping. I'm checking my cholesterol in a month to make sure everything is continuing to be good.


Workout #1
Bent-over back hammer
curls--bend arm at elbow

Straight bicep dumbbell curls

Lying dumbbell press--twist
hands, thumbs out to in

Incline dumbbell curls--hold
45 degrees out and down

Wrist curls
(Forearm curls w/ bar)

Tricep pushdown--cable
machine--rope, back on pad

Palms-up barbell behind the
back wrist curl

Lat pulldowns--cable machine
keep back straight and sit up

Pec flies

Incline press

Chest press

Reverse grip high row

Workout #2
Dumbbell shrug

Leg press

Seated leg curls

Seated leg extensions

Calf raises

Abs

Full abdominal

Delt flies

Incline hyperextension

I'll be checking the cholesterol my self this friday lol...

generally I try to do 3-4 excerises per bodypart. for chest I either do flat, incline, decline presses or I do machine and cable fly's and then dips and either machine press or dumbell extension.

for shoulders/traps I do rows, shrugs, smith machine seated presses and forward plate lifts.

calves..seated calf machine and standing machine. I do calves 3 times a week.

biceps either standing barbell or ez curl, then either standing or seated dumbell curl, then preacher curl and hammer curl,

etc.

I change it up so as to shock the body into new growth and not get stagnant. my arms and claves are responding the most. so i'm going to be switching up a bit to get my chest more invlolved. maybe trying a low weight high set primer..nothing to failure and then next day super heavy. ..just started doing the dips so that should have an effect.

Nothing like the feeling you get walking out of the gym after lifting weights. you feel strong, relaxed at peace, healthy. it's just great!

 

[john-the-author]

I'll be checking the cholesterol my self this friday lol...

generally I try to do 3-4 excerises per bodypart. for chest I either do flat, incline, decline presses or I do machine and cable fly's and then dips and either machine press or dumbell extension.

for shoulders/traps I do rows, shrugs, smith machine seated presses and forward plate lifts.

calves..seated calf machine and standing machine. I do calves 3 times a week.

biceps either standing barbell or ez curl, then either standing or seated dumbell curl, then preacher curl and hammer curl,

etc.

I change it up so as to shock the body into new growth and not get stagnant. my arms and claves are responding the most. so i'm going to be switching up a bit to get my chest more invlolved. maybe trying a low weight high set primer..nothing to failure and then next day super heavy. ..just started doing the dips so that should have an effect.

Nothing like the feeling you get walking out of the gym after lifting weights. you feel strong, relaxed at peace, healthy. it's just great!

I've been bad about net changing my set enough, but I absolutely agree with you about shocking the body. I never much worry about my legs; my legs stay in shape if I just wash them regularly. Keeping them toned is pretty much adequate, though I've been slowing going up on the lower weights (275 for the leg press and standing calf raise, things like that). Just for the hell of it, I tried racking the standing calf machine once. I set it at the highest setting (495 on this one) and did a set of 10 at that weight, which was cool... until about a day and a half later, when the anchoring for my Achilles tendon on my left heel said loud and clear "Okay, you ain't ever fuckin' doing that again, understand?" I was sore for a week and thought that not trying that again was probably just a great idea!

So I can lift a quarter-ton for a set of calf raises, but it's a Real Bad Idea.

OTOH, I am definitely trying to do more with my abs. I'm fairly sure that I've got some reasonably six-packing going on, but there's an extra 25 pounds sitting right on it so I can't see any of it.

I'm going to have to try out some of the smith machines. I'm going to a Gold's here (used to be a Gold's member in Seattle) that's got a reasonable series of machines: the good Cybexes (not those thin, flimsy ones), Hammerstrength, a few other brands I like. I've been doing about half with free weights and half with machines.

 

[sethp]

I've been bad about net changing my set enough, but I absolutely agree with you about shocking the body. I never much worry about my legs; my legs stay in shape if I just wash them regularly. Keeping them toned is pretty much adequate, though I've been slowing going up on the lower weights (275 for the leg press and standing calf raise, things like that). Just for the hell of it, I tried racking the standing calf machine once. I set it at the highest setting (495 on this one) and did a set of 10 at that weight, which was cool... until about a day and a half later, when the anchoring for my Achilles tendon on my left heel said loud and clear "Okay, you ain't ever fuckin' doing that again, understand?" I was sore for a week and thought that not trying that again was probably just a great idea!

So I can lift a quarter-ton for a set of calf raises, but it's a Real Bad Idea.

OTOH, I am definitely trying to do more with my abs. I'm fairly sure that I've got some reasonably six-packing going on, but there's an extra 25 pounds sitting right on it so I can't see any of it.

I'm going to have to try out some of the smith machines. I'm going to a Gold's here (used to be a Gold's member in Seattle) that's got a reasonable series of machines: the good Cybexes (not those thin, flimsy ones), Hammerstrength, a few other brands I like. I've been doing about half with free weights and half with machines.

I know the feeling. I've been doing some full racks standing calf raises and then I feel like my lower back is going to constrict in on itself! lol

I really like the smith machines. You can get a fairly heavey workout without need for a spotter.

whatever you do.. don't get the protien powder from wal mart it tastes like crap! lol

 

[R. Richard]

whatever you do.. don't get the protien powder from wal mart it tastes like crap! lol

If you want a supplement, try Metabolol II in the chocolate flavor. [The vanilla tastes like chalk and I've never tried the orange.] Metabolol II was the first metbolic optimizer and is still the best except for Metabolol Max which costs more than twice as much.

 

[R. Richard]

Also need to add a Decline press. There are three areas of the chest to address.

Workout #1
Bent-over back hammer
curls--bend arm at elbow

Straight bicep dumbbell curls

Lying dumbbell press--twist
hands, thumbs out to in

Incline dumbbell curls--hold
45 degrees out and down

Wrist curls
(Forearm curls w/ bar)

Tricep pushdown--cable
machine--rope, back on pad

Palms-up barbell behind the
back wrist curl

Lat pulldowns--cable machine
keep back straight and sit up

Pec flies

Incline press

Chest press

Reverse grip high row

Workout #2
Dumbbell shrug

Leg press

Seated leg curls

Seated leg extensions

Calf raises

Abs

Full abdominal

Delt flies

Incline hyperextension

 

[john-the-author]

I know the feeling. I've been doing some full racks standing calf raises and then I feel like my lower back is going to constrict in on itself! lol

I really like the smith machines. You can get a fairly heavey workout without need for a spotter.

whatever you do.. don't get the protien powder from wal mart it tastes like crap! lol

I don't buy anything at all from WalMart, so no worries.

Yes, I've been admiring the smith machines for that reason. I really am going to have to try them out soon.

 

[john-the-author]

Also need to add a Decline press. There are three areas of the chest to address.

I have been completely remiss in Decline Press exercises. I'll have to remedy that. Thank you!

 

[elsol]

3 times a week.

45 minutes on the arc trainer

75 minutes Reverse Pyramids, 3 sets per major muscle group

Monday are my wake-up days just a nice normal workout with starting the pyramid at about 90 - 90% of max

Wednesdays are my lite days -- I start at 105% of max but drop 20% for more and more reps.

Fridays are my heavy days -- I start at 105% of max but drop only 5% adding 2 reps per drop in weight.

---Makes the girlfriend very horny...

She works out with me and she gets horny as I lift the weights.
She gets horny when she sees a new 'effect' of the workout.
She gets horny when she touches me and feels a muscle.

Pretty much, gym = more sex... best reason I've seen form gym ratting it.

 

[TE999]

I go to my gym 3 times a week -- 9 different machines each time for a weekly full body workout--plus repetitive exercises and some free weights. I'm also on the elliptical strider for at least 45 minutes and occasionally the treadmill and stair stepper.

There's nothing like a good workout to clear your head and invigorate your body.