Well I want to get in really good shape. I dont know much bout working out and such. I was wondering if some of yall would like give me some routine or something so i can tone up and gain some muscle. Like I aint in bad shape I just want to get in better shape. Im 6ft and 150 pounds so that aint bad. So I would appreciate it if some of yall help me out with this.
Dang, yea you must be insanely skinny...I am only 5' 8" and only weigh 125 lbs and I am pretty skinny. But yea, for a workout, you just got to find out what is best for you. Like are you wanting to do overall toning or are you wanting to focus on a certain area(s)? After you figure that out just go in and workout. Do not go overboard though, like do not do too much on each area. Just do a few reps and what not and move on...do not linger. You do that a few times a week and in no time you will be gold.
haha naw man i aint skinny i got a belly i wanna get rid of haha. But yeah thanks man Ill deffinetly try my hardest not to quit a routine.
Are you sure you only weigh 150lbs then? Because that is hella skinny for someone who is 6ft. Like if you have a belly, you got like skinny arms and what not? Yea a routine is the key in working out.
First you need to start eating right. No candy, no alcohol, no McDonalds. About the half of your plate should be some sort of sallad. Then you can start walking/running. It might be a bit boring, so bring your ipod. Or you could do what I do, run as fast as you can between every other lamppost. If you're deadly serious, you could also go to the gym. Ask for personal trainer thing.
You dont need a personal trainer to help you, its a waste of money imo. Just make sure you know how to use everything if you end up getting a gym membership, usually they ask you when you apply if you have used equipment and such before. How many times are you planning on going to the gym per week? I can make you a good routine to follow pretty quick if you want.
Well depends on what you want to do. I'm 5'11", 185 pounds, i have a small belly , but I only work out my arms and legs, no stomach. If you want to 'show the muscle' then do a lot of reps with less weight. For example: curls , do 10 sets of 15 curls , weight: 30 pounds (everything depending on how much you weight and how much you can handle.) Now if you want to get strong, you have to do more weight and less reps. Example: curls, do 2 sets of 5 curls, weight: 90 pounds. I've been working out for.. 1 year in and out. And I'm in a meh shape lol.
ermm okay need to do some cardio and not 4get that.coz some people jus do weights thats all. when u do weights and decide ur reps etc say u decide u wanna do 3 sets of 10 reps, u should be working t the extent tnat u cant complete the last set.
I was 5'9 and ~ 100lbs before lifting. I'm around 145ish now... basically lift. LIFT HEAVY(2-4 times a week, no more no less). EAT. EAT A LOT. SLEEP. SLEEP A LOT. dude, unless your skeletal system is abnormally light you're probably perceived as thin by the bulk of the populous. Put on muscle. After a bit, concentrate on cutting down a bit, then bulk, then cut and repete
First off, before every workout I like to go for a light jog on a treadmill when i get to the gym, just to kinda warm up, its recommended. Monday: Biceps/Triceps/Shoulders 1. Start with simple bicep curls, im not sure what you can lift as of now or what you max out at but just experiment with that yourself once your at the gym. I usually dont go all out at this point, i use it as a warm up. 2. Skull Crushers - Again, experiment with the weight, dont go and grab a huge stack thinking you can lift it because you will not only look dumb if you drop it but you can really damage your shoulders especially when your doing skull crushers. If your not sure how to do these, check out the following link it should explain everything pretty clear. http://www.exrx.net/WeightExercises/Tricep...ngTriExtSC.html Do 2 sets, of 8 and 10 reps. 3. Preacher Curl - http://www.exrx.net/WeightExercises/Brachi...eacherCurl.html The bar that you add weight to usually weighs around 15 - 20 pounds depending on yoru gym, keep that in mind when your decided how much more to add to each side of it. Do 2 sets of 6 and 8. 4. Tricep Pushdowns/Bicep Pullups - http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html Pretty simple, theres a pin that you adjust to move the belts down to the bottom of the machine to convert it to Bicep Pullups its really easy to do. Do 2 sets of 10 on a certain weight, then bring the weight up 5/10, and do another set of 10. 5. Behind Neck Shoulder Press - You can do these with either barbell weights, or use a machine that has adjustable weight, either work well but i prefer using free weights on a barbell. http://www.exrx.net/WeightExercises/Deltoi...dNeckPress.html Do 2 sets of 8 reps, and then one more set of as many as youve got left in you. 6. Standing Rows - http://www.exrx.net/WeightExercises/Deltoi...UprightRow.html Very simple, do 3 Sets of 6, 8, and 10 reps, and then do one more till fail. 7. This is optional really, but i like to end my biceps days with doing as many chin ups as i can, your gym should have at least one chin up bar. This is a great way to monitor how much you have improved over time. Wednesday: Abs and Cardio 1. Run on a treadmill for 20 minutes on some sort of simulated program the treadmill has. 2. Incline Situps - Find a declined bench, there should be one just for situps at your gym. Do 2 sets of 20 situps while holding either a plate of weight or a medicine ball. Do one more set with decreased weight and do as many reps as possible, once you start really feeling a burn, and feel like you have to stop, do like 5 more, you'll notice results. 3. Leg Lifts - There are lots of ways to do these, you can lay down, or you can hold yourself up in the air using a tricep dip stand (http://www.gymmachine.org/wp-content/uploads/2007/06/dipstation.jpg). Basically you want to keep your legs completely straight and tight together as you lift them up towards your head without bending your knees. Adding weight around your ankles or knees is optional, but i prefer to add weight when doing the situps and use this as a finsher to the abs. Do a couple sets of as many as you can handle, once you feel a real serious burn, keep going, push yourself to do about 5 more at that point. 4. Finish of by hoping on a stationary bike. You may be thinking that the bike works your legs, this is true, but its also great for your abs. Bike for about 15 minutes or however much you feel necessary. You dont want to completely overwork yourself at the gym but you do have to push yourself to get good results. Friday: Quads, Calfs, Hamstrings, and Chest. 1. Warm up on a stationary bike for about 10 minutes just go light with intervals of harder biking (increase the resistance setting). 2. Leg Press - Pretty simple quad workout, dont over do it your first couple days or you will be sore as hell for the rest of the week. http://www.exrx.net/WeightExercises/Quadri...45LegPress.html Do 3 sets of 10, 15, and 12 reps. 3. Leg Curl - Again, very simple, I prefer the laying position but there are seated versions of this as well that work just as good. http://www.exrx.net/WeightExercises/Hamstr...ingLegCurl.html Do 3 sets of 6, 10, 8 reps. 4. Calf Press - Do a set of these every time you do a set working your quads on the leg press, its basically the same thing but with your feet almost completely off the platform only your toes and balls of your feet should be on it. Be careful not to lock your knees, keep them bent slightly and just push your toes out and then try to make them point back at your face. http://www.exrx.net/WeightExercises/Gastro...5CalfPress.html 5. Dumbbell Bench Press - http://www.exrx.net/WeightExercises/Pector...BenchPress.html If you go straight to a barbell bench you risk using one side of your chest, whichever is stronger, more, leaving you with one side that will always do more work and one side that doesn't progress with the other. With the dumbbell bench press you can build up each pec individually until they are of equal, or close to at least, strength. Do 3 sets, first one being less then normal weight, then grab your normal weight and do 2 sets, 10 and then 6. 6. Bench Press - Pretty simple, do around 5 sets, first one to warm up with quite low weight and do like 10 reps. Then follow with your normal weight and 4 more sets of 5, 7, 10, and 7. You can finish off at the end of the day once you give your chest a bit of time to become less tired by doing your max. at least 3 or 4 times. Try not to use the flat bench every time, alternate between incline, decline, and flat as they all work different areas of the chest. Also - There are a few exercises that you should try to work into different workout days such as: -Barbell and Dumbbell Shrugs - http://www.exrx.net/WeightExercises/Trapez...er/BBShrug.html -Twisted Crunch - Works your obliques so you wont get awkwardly shaped abs by only workout the middle, upper and lower. http://www.exrx.net/WeightExercises/Obliqu...tingCrunch.html -Reverse Curl - Works your forearms, not a major muscle group but good to keep all around tone your arms. http://www.exrx.net/WeightExercises/Brachi...everseCurl.html -Seated Fly - http://www.exrx.net/WeightExercises/Pector...VSeatedFly.html -Pec Deck - http://www.exrx.net/WeightExercises/Pector...PecDeckFly.html This and the one above work alot on definition more then actual strength. Couple things to remember: -Don't do more weight then you can handle, if your sacrificing good form to try and get that extra 10 pounds up, its not gonna benefit you as much. -You need to eat alot of protein to gain muscle mass, whey protein is an excellent investment. -Push yourself, don't say to yourself, oh thats okay I don't need to do that last 3rd set its fine i already did 1 or 2... you need to do multiple sets for the muscle to really get worked. Doing only one set is not very beneficial, more a waste of time then anything. -There are many different exercises that can be interchangeable with the ones ive listed, exrx.net is a great place to get detailed descriptions of how to do a workout and also which muscles it targets. Hope that helps you, good luck with your body man.
WOW! Thanks man I appreciate that help man. Ima see if I can rep you cause you da man haha. edit wow why cant i rep haha
