Random Thoughts XVI

[goodboy]

Does anybody have any tips for a beginner like me when it comes to weight training?

I've lost a lot of weight through dieting over the past 7 months but I want to start getting into lifting weights.

I really am a beginner, I have no base. I've literally never lifted in my life.

Thanks in advance.

Spoiler:

Training wise

1) Stick to compound movements; Squats, Bench Press, Barbell Rows, Deadlifts etc... Create a base, a foundation first, whichever exercises target more than 2+ muscle groups simultaneity.

2) After Compound movements, hit Isolation exercises; such as Bicep Curls, Shoulder lateral raises, front raises, Tricep pull downs ect... These hit single muscle groups, always do these after major compound lifts. You have many to your desire, can pick and match with whatever, long as its acceptable to your training and whatever you're trying to bring up.

3) In terms of Split(training schedule) as in 3 or 4 day split, such as; Chest/Tri (Mondays) Bi's/Back/Shoulder (Wednesday) Legs/Core (Friday) Honestly this comes down to you, I've picked a simple bro split for you since you're starting off. Later down your journey you can lift 6/7 days etc or whatever you prefer. But I've listed examples either way, you can do what suits you to your own schedule.

4) Volume/Intensity - How many Sets/Reps are you willing to do? For basics, go for around 15-20 Sets max each lifting. Repetitions around 6-12 reps for Hypertrophy which is the key to building muscle, anything under 5 reps is usually strength base training and not muscle building. (Again, if you want to do that, that's fine too) Oh I completed forgot to add rest periods between sets. Which would be 60-90 secs max.

So example; Bench Press set of 4 sets.
1) 6-12 Reps
2) 6-12 Reps
3) 6-12 Reps
4) 6-12 Reps

5) Drop Sets, a very good tool, now depending on how much you lift, you can lower each weight down as you go down sets. (I always do this) So I can punch out more reps and not tire myself out on the same weight for all 4 or whatever sets. I'd drop down 5 pounds each set.

6) Form. Probably the most common and important thing when it comes to bodybuilding. Having a good form will really have that ability for you to not injure yourself as well as building muscle in a proper fashion. I won't lie though, as I when I do lift heavy, my form deteriorates but I still try to have strict form much as possible. Try to have that mind+muscle connection, whenever you're hitting a body part as you do the exercise targeting it, always envision the muscle group really tearing and pumping, psychological aspects of training is very helpful and powerful.

Well so for gave you the gist of it, didn't want to go overboard with it lol.

Thanks bruh!

What about cardio? Anything you do in that regard. If you were trying to cut instead of bulk for example.

I don't do cardio though If I was to cut, I would do a brisk walk on the treadmill. (Which I haven't done in centuries lol) I usually just watch what I eat and determine that on bulking/cutting. Cardio is good, but also a tool. Long as your diet is in check and know how many calories you're consuming, you're golden. If you're strict about cutting and have a timeline to meet, look up HIIT on google.

For determining how many cals I take in and what not, I use myfitnesspal app, straight forward helpful app for your macro-nutrients. But yeah If you want to do cardio, do a brisk walk on the treadmill for 20-30 mins max(After your lifting session), don't need to go full blown sprints lol as you'd burn away the muscle you made.

[KingDavid]

Slack on cardio if you want to...

You'll be tired as **** more often and your body will do some untoward things while working out, such as yawning while you're lifting weights. Do some warmup lifts, then stretch, then murder your workout, take a 10-15 min break, and then go for a run/bike/swim until your legs give out/lungs explode, then stretch again. Cardio every other day, but preferably after your workouts.

Do that, eat right, AND SLEEP! FFS please sleep as much as you possibly can, whenever you can, for as long as you can. If you can't sleep for long periods, your mattress/pillows likely suck ass.

[KingDavid]

Spoiler:

Training wise

1) Stick to compound movements; Squats, Bench Press, Barbell Rows, Deadlifts etc... Create a base, a foundation first, whichever exercises target more than 2+ muscle groups simultaneity.

2) After Compound movements, hit Isolation exercises; such as Bicep Curls, Shoulder lateral raises, front raises, Tricep pull downs ect... These hit single muscle groups, always do these after major compound lifts. You have many to your desire, can pick and match with whatever, long as its acceptable to your training and whatever you're trying to bring up.

3) In terms of Split(training schedule) as in 3 or 4 day split, such as; Chest/Tri (Mondays) Bi's/Back/Shoulder (Wednesday) Legs/Core (Friday) Honestly this comes down to you, I've picked a simple bro split for you since you're starting off. Later down your journey you can lift 6/7 days etc or whatever you prefer. But I've listed examples either way, you can do what suits you to your own schedule.

4) Volume/Intensity - How many Sets/Reps are you willing to do? For basics, go for around 15-20 Sets max each lifting. Repetitions around 6-12 reps for Hypertrophy which is the key to building muscle, anything under 5 reps is usually strength base training and not muscle building. (Again, if you want to do that, that's fine too) Oh I completed forgot to add rest periods between sets. Which would be 60-90 secs max.

So example; Bench Press set of 4 sets.
1) 6-12 Reps
2) 6-12 Reps
3) 6-12 Reps
4) 6-12 Reps

5) Drop Sets, a very good tool, now depending on how much you lift, you can lower each weight down as you go down sets. (I always do this) So I can punch out more reps and not tire myself out on the same weight for all 4 or whatever sets. I'd drop down 5 pounds each set.

6) Form. Probably the most common and important thing when it comes to bodybuilding. Having a good form will really have that ability for you to not injure yourself as well as building muscle in a proper fashion. I won't lie though, as I when I do lift heavy, my form deteriorates but I still try to have strict form much as possible. Try to have that mind+muscle connection, whenever you're hitting a body part as you do the exercise targeting it, always envision the muscle group really tearing and pumping, psychological aspects of training is very helpful and powerful.

Well so for gave you the gist of it, didn't want to go overboard with it lol.

Thanks bruh!

What about cardio? Anything you do in that regard. If you were trying to cut instead of bulk for example.

I don't do cardio though If I was to cut, I would do a brisk walk on the treadmill. (Which I haven't done in centuries lol) I usually just watch what I eat and determine that on bulking/cutting. Cardio is good, but also a tool. Long as your diet is in check and know how many calories you're consuming, you're golden. If you're strict about cutting and have a timeline to meet, look up HIIT on google.

For determining how many cals I take in and what not, I use myfitnesspal app, straight forward helpful app for your macro-nutrients. But yeah If you want to do cardio, do a brisk walk on the treadmill for 20-30 mins max(After your lifting session), don't need to go full blown sprints lol as you'd burn away the muscle you made.

I don't think that's accurate. Especially doing sprints. Sprints are an extremely explosive activity. Have you looked at the bodies of sprinters vs marathon athletes (like those speed walkers and distance runners)?

You can completely wear out your chest/triceps after a workout and go for a run...or play a full game of bball, etc. It wouldn't keep you from "burning away muscle that one made". If you have time for a 30 minute walk, then you're better off going for full blown wind sprints over a shorter period of time or playing a high activity sport.

[goodboy]

SAY NO TO CARDIO QUIZ, kidding. It's personal preference.

[goodboy]

Thanks bruh!

What about cardio? Anything you do in that regard. If you were trying to cut instead of bulk for example.

I don't do cardio though If I was to cut, I would do a brisk walk on the treadmill. (Which I haven't done in centuries lol) I usually just watch what I eat and determine that on bulking/cutting. Cardio is good, but also a tool. Long as your diet is in check and know how many calories you're consuming, you're golden. If you're strict about cutting and have a timeline to meet, look up HIIT on google.

For determining how many cals I take in and what not, I use myfitnesspal app, straight forward helpful app for your macro-nutrients. But yeah If you want to do cardio, do a brisk walk on the treadmill for 20-30 mins max(After your lifting session), don't need to go full blown sprints lol as you'd burn away the muscle you made.

I don't think that's accurate. Especially doing sprints. Sprints are an extremely explosive activity. Have you looked at the bodies of sprinters vs marathon athletes (like those speed walkers and distance runners)?

You can completely wear out your chest/triceps after a workout and go for a run...or play a full game of bball, etc. It wouldn't keep you from "burning away muscle that one made". If you have time for a 30 minute walk, then you're better off going for full blown wind sprints over a shorter period of time or playing a high activity sport.

Those guys have years of training under their belt lol I'm assuming Quiz is an ecto, he doesn't need to be doing sprints ect for his cardio work. When I started out, I sprinted a lot after my workouts as I kept wondering why my weight was @ a stall and saw no gains, NO GAINS. I minimized my cardio and wala, like I said, It's all about trial and error and everybody is different, if he's okay with it then by all means.

[KingDavid]

Does anybody have any tips for a beginner like me when it comes to weight training?

I've lost a lot of weight through dieting over the past 7 months but I want to start getting into lifting weights.

I really am a beginner, I have no base. I've literally never lifted in my life.

Thanks in advance.

Www.bodybuilding.com forums are your best bet for those kind of tips and workout plans. Everyone has different goals, are different ages, have different complications, and different levels of commitment and that site has the whole range. HWR seems to be very experienced and has his own routine that he's used to.

You've said you lost a lot of weight due to diet change. That may have to change depending on your fitness goals. That will need to be the first change. Then supplements to fill in those gaps will be second.

Since you've never lifted before, I'd find a reliable workout partner. And for the first couple of months, I'd recommend getting into the thick of things slowly, then adding in more workouts over time. The barebone basics are squats, deadlifts, bench presses, cardio and in a lesser way, but just as important; abs. Perfect those first to build a foundation for a month or two and then work your way into more isolated muscle group workouts. You jump right in to those intermediate workouts and you will be in some serious pain to kick things off. That can be a turnoff for a lot of newbies. I don't recommend those to a beginner. But everyone is different.

[goodboy]

Does anybody have any tips for a beginner like me when it comes to weight training?

I've lost a lot of weight through dieting over the past 7 months but I want to start getting into lifting weights.

I really am a beginner, I have no base. I've literally never lifted in my life.

Thanks in advance.

Www.bodybuilding.com forums are your best bet for those kind of tips and workout plans. Everyone has different goals, are different ages, have different complications, and different levels of commitment and that site has the whole range. HWR seems to be very experienced and has his own routine that he's used to.

You've said you lost a lot of weight due to diet change. That may have to change depending on your fitness goals. That will need to be the first change. Then supplements to fill in those gaps will be second.

Since you've never lifted before, I'd find a reliable workout partner. And for the first couple of months, I'd recommend getting into the thick of things slowly, then adding in more workouts over time. The barebone basics are squats, deadlifts, bench presses, cardio and in a lesser way, but just as important; abs. Perfect those first to build a foundation for a month or two and then work your way into more isolated muscle group workouts. You jump right in to those intermediate workouts and you will be in some serious pain to kick things off. That can be a turnoff for a lot of newbies. I don't recommend those to a beginner. But everyone is different.

Yep great site, just avoid the misc section Quiz.

[QUIZ]

Yep great site, just avoid the misc section Quiz.

How big are you HWR? If you don't mind me asking?

[goodboy]

Yep great site, just avoid the misc section Quiz.

How big are you HWR? If you don't mind me asking?

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

[QUIZ]

Yep great site, just avoid the misc section Quiz.

How big are you HWR? If you don't mind me asking?

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

How much did you weigh when you began?

[goodboy]

How big are you HWR? If you don't mind me asking?

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

How much did you weigh when you began?

140lbs or so, back in 2010.

[QUIZ]

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

How much did you weigh when you began?

140lbs or so, back in 2010.

Nice.

[IggieCC]

Yep great site, just avoid the misc section Quiz.

How big are you HWR? If you don't mind me asking?

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

Hey we're about the same size lol

[goodboy]

How big are you HWR? If you don't mind me asking?

I'm not a big guy, I weight about 185 currently and around 5'10-5'11 height.

I know KingDavis is pretty big and tall, no homo.

Hey we're about the same size lol

[KingDavid]

I don't do cardio though If I was to cut, I would do a brisk walk on the treadmill. (Which I haven't done in centuries lol) I usually just watch what I eat and determine that on bulking/cutting. Cardio is good, but also a tool. Long as your diet is in check and know how many calories you're consuming, you're golden. If you're strict about cutting and have a timeline to meet, look up HIIT on google.

For determining how many cals I take in and what not, I use myfitnesspal app, straight forward helpful app for your macro-nutrients. But yeah If you want to do cardio, do a brisk walk on the treadmill for 20-30 mins max(After your lifting session), don't need to go full blown sprints lol as you'd burn away the muscle you made.

I don't think that's accurate. Especially doing sprints. Sprints are an extremely explosive activity. Have you looked at the bodies of sprinters vs marathon athletes (like those speed walkers and distance runners)?

You can completely wear out your chest/triceps after a workout and go for a run...or play a full game of bball, etc. It wouldn't keep you from "burning away muscle that one made". If you have time for a 30 minute walk, then you're better off going for full blown wind sprints over a shorter period of time or playing a high activity sport.

Those guys have years of training under their belt lol I'm assuming Quiz is an ecto, he doesn't need to be doing sprints ect for his cardio work. When I started out, I sprinted a lot after my workouts as I kept wondering why my weight was @ a stall and saw no gains, NO GAINS. I minimized my cardio and wala, like I said, It's all about trial and error and everybody is different, if he's okay with it then by all means.

Because you live in Canada, you might not be accustomed to seeing these freaks of nature called high school athletes in Florida/other states. Trust me, short distance runners, football players, etc are built like grown men/women from a young age. Even some bball players. They all sprint and lift weights. My 11 year old niece is a junior Olympic athlete and she never lifts weights. Yet she has a scary ass build for her age and so do all of her competitors.

Your weight was probably at a stall and no gains because you weren't eating anywhere near enough calories to offset all that sprinting. My 12 year old nephew, who's an extremely good swimmer, had the same problem. Very skinny body and not much definition. Then his dad decided to feed him a LOT of food and now he has a wide ass back, traps, 8 pack, v-cut, etc and like his sister, doesn't lift any weights. Eat less calories than you burn, you lose weight. Of course the specifics of it matter even more, such as what you eat and supplement, but the physics remain the same.

[goodboy]

dont fun canada.

And nah, my diet was always on point. It really depends on genetics as well, I was always a hard-gainer so I couldnt have that luxury to do sprints always.

[KingDavid]

Does anybody have any tips for a beginner like me when it comes to weight training?

I've lost a lot of weight through dieting over the past 7 months but I want to start getting into lifting weights.

I really am a beginner, I have no base. I've literally never lifted in my life.

Thanks in advance.

Www.bodybuilding.com forums are your best bet for those kind of tips and workout plans. Everyone has different goals, are different ages, have different complications, and different levels of commitment and that site has the whole range. HWR seems to be very experienced and has his own routine that he's used to.

You've said you lost a lot of weight due to diet change. That may have to change depending on your fitness goals. That will need to be the first change. Then supplements to fill in those gaps will be second.

Since you've never lifted before, I'd find a reliable workout partner. And for the first couple of months, I'd recommend getting into the thick of things slowly, then adding in more workouts over time. The barebone basics are squats, deadlifts, bench presses, cardio and in a lesser way, but just as important; abs. Perfect those first to build a foundation for a month or two and then work your way into more isolated muscle group workouts. You jump right in to those intermediate workouts and you will be in some serious pain to kick things off. That can be a turnoff for a lot of newbies. I don't recommend those to a beginner. But everyone is different.

Yep great site, just avoid the misc section Quiz.

Truer words have never been spoken.

[KingDavid]

dont fun canada.

And nah, my diet was always on point. It really depends on genetics as well, I was always a hard-gainer so I couldnt have that luxury to do sprints always.

Ohhhh.

Try steroids/hgh (don't remember). I remember some years ago I went from a skinny 215lbs and struggling to bench 135lbs to 265lbs and benching 3xx (don't remember anymore 315lbs-350lbs), deadlifting and squatting 405. All of that in 3 weeks with pretty **** training to be quite honest. I ate so much **** food though. Freaked everyone out. I have explosive calves though, which means long ass tendons, so they stay skinny .

I remember I posted that on the knicks board in some workout thread and no one believed me of course. Not taking into account that at the time I was a very skinny 6'5" with a 7' wingspan and a naturally wide frame, even when skinny. I have a few progress pics as proof but I didn't feel like **** on that whole thread cuz I'm not too keen on posting my pics/face on here. It obviously wasn't pure muscle, because that is obviously impossible but that strength told no lies. Hated it though. I killed people on the basketball court. Couldn't scratch my back. Would accidentally break random **** by accident. It was cool though because it went from "what basketball team do you play for" to "oh what position do play on the dolphins" lols.

[goodboy]

dont fun canada.

And nah, my diet was always on point. It really depends on genetics as well, I was always a hard-gainer so I couldnt have that luxury to do sprints always.

Ohhhh.

Try steroids/hgh (don't remember). I remember some years ago I went from a skinny 215lbs and struggling to bench 135lbs to 265lbs and benching 3xx (don't remember anymore 315lbs-350lbs), deadlifting and squatting 405. All of that in 3 weeks with pretty **** training to be quite honest. I ate so much **** food though. Freaked everyone out. I have explosive calves though, which means long ass tendons, so they stay skinny .

I remember I posted that on the knicks board in some workout thread and no one believed me of course. Not taking into account that at the time I was a very skinny 6'5" with a 7' wingspan and a naturally wide frame, even when skinny. I have a few progress pics as proof but I didn't feel like **** on that whole thread cuz I'm not too keen on posting my pics/face on here. It obviously wasn't pure muscle, because that is obviously impossible but that strength told no lies. Hated it though. I killed people on the basketball court. Couldn't scratch my back. Would accidentally break random **** by accident. It was cool though because it went from "what basketball team do you play for" to "oh what position do play on the dolphins" lols.

You were on that dreamer bulk brah

Yeah must feel nice, did you not play football in HS/College? Scholarships?

[KingDavid]

Talk about coincidence. So I proposed to my fiancé on her bday a couple months ago, Dec 21st. I didn't know until recently that it's the same engagement date as Wade and Gabby!

I'm gonna send them an invite.