weight lifting

[iceteebone 5,000+ posts]

what exercises do you guys do for each muscle group? i gather the muscles i need to work are abs, triceps, biceps, shoulders, chest, quads, hamstring, back

 

[k3113y 10+ year member]

what exercises do you guys do for each muscle group? i gather the muscles i need to work are abs, triceps, biceps, shoulders, chest, quads, hamstring, back

lower abs: i do leg-raises. if you have access to something you can hold onto while your legs freefall, use that. alternate between bringing your knees to your chest and straight leg-raises in which they're perpendicular to your upper body. if you have to, do the same exercises on the ground. letting your legs hang provides a fuller range of motion, though and uses more of your muscles.

upper abs: crunches or any variation of.

you can pretty much experiment with weights for your triceps, biceps, and shoulders.

for legs, try to stay away from leg-presses. they work, but put hella strain on your knees. i always prefer squats.

 

[iceteebone 5,000+ posts]

lower abs: i do leg-raises. if you have access to something you can hold onto while your legs freefall, use that. alternate between bringing your knees to your chest and straight leg-raises in which they're perpendicular to your upper body. if you have to, do the same exercises on the ground. letting your legs hang provides a fuller range of motion, though and uses more of your muscles.upper abs: crunches or any variation of.

you can pretty much experiment with weights for your triceps, biceps, and shoulders.

for legs, try to stay away from leg-presses. they work, but put hella strain on your knees. i always prefer squats.

curls will work the biceps right? i was doing tricep extensions where i take a dumbbell behind my head and raise it so my arms are straight. for legs i been doing leg curls and leg extensions. now a bench press works the chest and shoulders doesn't it? so basically my excersies should go abs, bench press, curls, tricep extensions, leg extensions, leg curls, then back muscles?

 

[k3113y 10+ year member]

bench press also works biceps, yeah. one thing about bench presses, though- make sure both of yours arms are equally strong. if not, one arm may push faster than the other, thus adding even MORE weight to the weaker arm. just be careful of that.

bigger muscles first, always. up and out: legs, then back, then abs, then shoulders, then arms.

 

[iceteebone 5,000+ posts]

bench press also works biceps, yeah. one thing about bench presses, though- make sure both of yours arms are equally strong. if not, one arm may push faster than the other, thus adding even MORE weight to the weaker arm. just be careful of that.bigger muscles first, always. up and out: legs, then back, then abs, then shoulders, then arms.

it seemed like when i was doing curls and bench presses, my right arm seemed to work harder then the left. i'm hoping with a bench press machine, it will force me to use both arms equallly

 

[k3113y 10+ year member]

it seemed like when i was doing curls and bench presses, my right arm seemed to work harder then the left. i'm hoping with a bench press machine, it will force me to use both arms equallly

if one arm's stronger than the other, it's only going to put strain on the weaker one. stick to dumbells for a little bit.

 

[LeofromtheH 10+ year member]

anyone got some suggestions for some protein shakes

 

[Duke 10+ year member]

Muscle Milk from Cytosport? Mass Factor from EAS.

 

[bk12321 10+ year member]

bench press also works biceps, yeah. one thing about bench presses, though- make sure both of yours arms are equally strong. if not, one arm may push faster than the other, thus adding even MORE weight to the weaker arm. just be careful of that.bigger muscles first, always. up and out: legs, then back, then abs, then shoulders, then arms.

u wont really notice a big increase in muscle size when doing bench press, its more of a strength exercise

As for exercises, if ur just starting out use COMPOUND exercises (moving more than 1 joint at the same time) for example:

Chest: Bench

Biceps: Barbell Curl

Shoulders: Military Press

Back: T-bar row or barbell row, also deadlift is GREAT exercise for many parts

Legs: Squat, Leg Press (good for ur booty too)

Lats: Shrugs, powerclean

 

[azbass 5,000+ posts]

well since high school i have gained a ton of weight and i started loosing weight , and have lost 55 pounds but i lost a lot of muscle. i just started weight lifting and my routine is basically twice a week, working on chest, arms, abs, shoulders, legs, and back muscles. i keep reading contradicting advice, on wether to stretch, how many reps for weight loss (currently doing 12-15 for each group). i got my own weight bench and do it at home cause i lost so much muscle since i haven't weight trained in 3 years, and just lost a lot of weight so i don't wanna embarass myself at the gym. i done some lifting and i feel soreness, mostly in my upper arms, is this normal? is there any signs that'll indicate wether i'm doing these lifts improperly?

people go to the gym for the same reasons, there should not be any embarassment there.

 

[iceteebone 5,000+ posts]

u wont really notice a big increase in muscle size when doing bench press, its more of a strength exercise

As for exercises, if ur just starting out use COMPOUND exercises (moving more than 1 joint at the same time) for example:

Chest: Bench

Biceps: Barbell Curl

Shoulders: Military Press

Back: T-bar row or barbell row, also deadlift is GREAT exercise for many parts

Legs: Squat, Leg Press (good for ur booty too)

Lats: Shrugs, powerclean

not sure exactly what some of those back exercises are? what exactly are lats and what are those exercises?

 

[bk12321 10+ year member]

anyone got some suggestions for some protein shakes

If you are trying to gain weight, muscle milk is a good one, and they have a revised formula without the harmful stuff they had in it that came out a month or two ago.

If you are cutting, or losing weight, a good whey protein isolate like AST VP2 would work great.

Also, consider adding bananas, a little peanut butter, some steel cut oats, among other things to your shake to have it provide 1) more clean calories and 2) more nutrients/protein/whatever

 

[bk12321 10+ year member]

not sure exactly what some of those back exercises are? what exactly are lats and what are those exercises?

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

T-bar row (or whatever that thing is called): http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

its the thing the guy is using in that demonstration, and the same exercise too

and barbell row: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

here are some more back exercises if u wanna look at them: http://www.exrx.net/Lists/ExList/BackWt.html#anchor1913634

 

[LeofromtheH 10+ year member]

If you are trying to gain weight, muscle milk is a good one, and they have a revised formula without the harmful stuff they had in it that came out a month or two ago.
If you are cutting, or losing weight, a good whey protein isolate like AST VP2 would work great.

Also, consider adding bananas, a little peanut butter, some steel cut oats, among other things to your shake to have it provide 1) more clean calories and 2) more nutrients/protein/whatever

cool cool, thanks. well i'm off to the gym! keep at it icetee //content.invisioncic.com/y282845/emoticons/thumbsup.gif.3287b36ca96645a13a43aff531f37f02.gif

 

[iceteebone 5,000+ posts]

so squats are basically where i take a barbell put it on my should and squat? does that create a lot of pressure on the knee? i severly injured my knee in high school and i wana try not to strain it, so that's why i do leg extensions