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2006/07/08, 01:22 AM
Hey guys. I just had a quick question. I work out my entire upper body plus abs in a pretty decent intensity workout every other day to at elast 4 days a week if not more. I tis workign great for me and the energy and adrenaline I get form it is awesome. The question is, I have alot fo people tell me that I am working out wrong and it is not gonan do anything for me. However, I am seeing advances aplenty. I figured wieght lifting is wahat you make of it and if it works for you to go with it. I have had one or two pretty big guys that could easily out lift me tell me they cannot do the type of workout I do with same intensity but since I can then more power to me. Am I doing something really wrong or shoudl I sitck with what works for me?
-Knate
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2006/07/08, 04:01 AM
How can we tell what you are doing wrong if you don't tell us what you are doing?
As for your current gains, most beginners can drag bricks and put on muscle. Stick with it if its working, but don't expect it to work for too long.
Also, 4 days a week upper body. So how are the wheels looking?
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2006/07/08, 04:37 AM
Ok here we go. Keep in mind I lift mainly to tone up and not to get bigger per say even though I have gotten alittle bit more mass. I try to explain as best I can.
axb for c
a= sets
b= reps
c= weight
1. Stretching and low weights to loosen up.
2. Benching: 2x10 for 160 and 2x10 for 180.
3. Military Press: 2x10 for 90 and 2x10 for 100.
4. Decline Bench: 2x10 for 140 and 2x10 for 160.
5. Preacher Curls: 2x10 for 75 and 2x10 for 85.
6. Incline Bench: 2x10 for 140 and 2x10 for 160.
7. Pull-Downs: 2x10 for 130 and 2x10 for 140.
8. One-Arm Curls: 2x10 for 35 and 2x10 for 40.
9. Ab-Machine: 5x40 for 100
If I am feeling particularly strong one day I might add some more random reps or weight but it is usually liek this. I add more weight when one exercise gets too easy. I know it may not seem like much to some people but considering where I came from when I was younger I am quite happy with it right now. I came out of highschool 140lbs and weak as hell as I spent more time in front of the computer and gaming consoles than anything. Basic training probably saved me from being skinny and weak for the rest of my life. I worked out like this last deployment but at smaller weights with some decent success but then I just kinda quit when I got back home. I was sent here again for the third time and I have picked it back up and been doing this for about 3 months now. I work out frequently as there is not much else to do while you are deployed. I haven't done much for lower body yet except trying to run or cross-train for cardio at least 3 days a week on my off days. I am getting ready to incorporate a lower body work out with the tips from this site if I am able and work load permits. I am lifting pretty stuff somedays so that takes it out of my legs pretty good so it is hard to try to do a lower body work out without tiring myself out at the moment. I might not be able to start a nice one till I get back to home station in a few months as I intend to keep it going this time.
I am not looking to become a professional body builder or anything, I am just having fun with keeping in shape right now. Trying to become more fit and give my wife a surprise new look when I get home. I have toned up alot on my upper body but my stomach still retaining its pooch which looks alittle disporportional in my opinion though my wife says it doesn't look that bad. I have a diet centered around protein intake and try to stay away from sweets or soda or whatever at least 6 days of the week. I cheat occasionally but its usually something small on my one day off of the week if I even get that. Any critiques are wlecomed.
-Knate
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2006/07/10, 08:15 PM
When do you do a back workout? Legs? I would recommend switching to a 4 day split where you do upper, lower, upper, lower if nothing else. As Wrestler said as a beginner you will make gains doing about anything, but there is definitely a point of diminishing returns.
You need to add some squats, and rows without a doubt. The deadlift and its variations are also good lifts.
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2006/07/13, 05:41 AM
Well as I said in the previous post, I do not do legs very much as my every work can take it out of my legs with lifting stuff around in 130 degree heat. After that, I do cardio every night so my legs are pretty tired after all that. I am gonna incorporate a workout into my schedule when I get back to home station. As for back I never really thought of it. I figured my military presses worked it out a bit. I can add some shrugs if needed. I am already pushing the two hour mark and that is all I am allowed on work days. I am trying to really push my stomach right now as I cannot get it to tone much. I have just decent sized pooch and I am really trying to get it shrink. I know I cannot spot reduce but it makes me self-conscience and I think it looks really disporportional. I wanna show off my upper body a bit when I get back if we go to a beach or pool but I will not be able to do it if my stomach does not start going down. Anyways, I will see what I can do about the back workout.
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