Every Weight Lifter come Offer a piece of advice

What keeps you motivated to keep going?



I'lll work out for about a week, maybe a couple weeks, maybe a month then i'lll cease n start again a few weeks later


Does it help if u upgrade to larger weights instead of doing 80+ reps at a time?


I just started again, 3 days ago ..... n i dont wannna stop this time


been thinking of telling my friends to kick the shit out of me everyday to keep me going in the right direction

Shits hard yo it requires commitment

What keeps you motivated to keep going?



I'lll work out for about a week, maybe a couple weeks, maybe a month then i'lll cease n start again a few weeks later


Does it help if u upgrade to larger weights instead of doing 80+ reps at a time?


I just started again, 3 days ago ..... n i dont wannna stop this time


been thinking of telling my friends to kick the shit out of me everyday to keep me going in the right direction

Shits hard yo it requires commitment

this thread got me pumped ......... gonna turn on some LL cool J And work out until i feel like a crash test dummmy

this thread got me pumped ......... gonna turn on some LL cool J And work out until i feel like a crash test dummmy

[Just C]

Use smaller weights and do more.

[Just C]

Use smaller weights and do more.

[Dono]

Get a workout buddy who knows what they're doing.

Set goals and keep track of your weights.

I just got back from the gym actually......

[Dono]

Get a workout buddy who knows what they're doing.

Set goals and keep track of your weights.

I just got back from the gym actually......

[Dono]

Originally Posted by Jason

depends how you want to develop your body.

generally the rule is: more weight / less reps = bigger muscle
lighter weight / more reps = more toned, better looking muscle butttttt you wont bulk up as fast.
personally i think its better to do more reps and get toned..ALOT of ugly muscle just looks shitty to me, but its personal preference really.
aside from looks: if you gain muscle by using more weight / less reps.. youll have more strength but less endurance.. for example you could be able to bench 200 pounds lets say.. but you could only do it 5 times. whereas someone who does more reps / lighter weight could only life 150 pounds but he could do it TEN times. see what im sayin? alot of it depends on the REASON youre working out, which alot of the time is also your motivation.

dont work out the same muscle groups every day. your muscle needs time to repair itself. if you work out the same muscles every single day its bad and you wont develop properly. when you lift weight it literally tears your muscle and it heals stronger. if you dont allow it time to heal you're ripping muscle over and over and youre doing more harm than good. protein helps repair your muscle. . protein shakes are most effective 30 minutes before or after you work out. of course natural protein, steaks, tuna, etc are the best.. but realistically you cant make yourself a steak everytime you work out cus its just not convenient. also, if you wanna gain size you MUST eat alot. you need to eat when you arent even hungry. otherwise.. youll never achieve the results that you could achieve if you were eating.

dont neglect natural ways of developing your body. sit ups, pushups, chin ups are VERY effective ways of gaining size and endurance at the same time. alot of guys i know who train just doing things like pushups, situps, etc walk into weightlifting gyms and theyre stronger than guys that are bigger than them that lift weigts. if you know what your doing and you care enough to research it you can get a ridic amount of size without ever lifting a weight. a good fitness trainer will tell you that you can gain about 15 pounds of lean strong muscle in a year without lifting weights. but anyway i feel like im probably going into detail you might not care about but if you wanna know more just reply here or PM me or somethin.

You wanna come throw up some weights with me?

Except I just switched back to bulking from toning.



As a side note, cardio is an important part of a lifting regiment, don't leave it out like I do.

[Dono]

Originally Posted by Jason

depends how you want to develop your body.

generally the rule is: more weight / less reps = bigger muscle
lighter weight / more reps = more toned, better looking muscle butttttt you wont bulk up as fast.
personally i think its better to do more reps and get toned..ALOT of ugly muscle just looks shitty to me, but its personal preference really.
aside from looks: if you gain muscle by using more weight / less reps.. youll have more strength but less endurance.. for example you could be able to bench 200 pounds lets say.. but you could only do it 5 times. whereas someone who does more reps / lighter weight could only life 150 pounds but he could do it TEN times. see what im sayin? alot of it depends on the REASON youre working out, which alot of the time is also your motivation.

dont work out the same muscle groups every day. your muscle needs time to repair itself. if you work out the same muscles every single day its bad and you wont develop properly. when you lift weight it literally tears your muscle and it heals stronger. if you dont allow it time to heal you're ripping muscle over and over and youre doing more harm than good. protein helps repair your muscle. . protein shakes are most effective 30 minutes before or after you work out. of course natural protein, steaks, tuna, etc are the best.. but realistically you cant make yourself a steak everytime you work out cus its just not convenient. also, if you wanna gain size you MUST eat alot. you need to eat when you arent even hungry. otherwise.. youll never achieve the results that you could achieve if you were eating.

dont neglect natural ways of developing your body. sit ups, pushups, chin ups are VERY effective ways of gaining size and endurance at the same time. alot of guys i know who train just doing things like pushups, situps, etc walk into weightlifting gyms and theyre stronger than guys that are bigger than them that lift weigts. if you know what your doing and you care enough to research it you can get a ridic amount of size without ever lifting a weight. a good fitness trainer will tell you that you can gain about 15 pounds of lean strong muscle in a year without lifting weights. but anyway i feel like im probably going into detail you might not care about but if you wanna know more just reply here or PM me or somethin.

You wanna come throw up some weights with me?

Except I just switched back to bulking from toning.



As a side note, cardio is an important part of a lifting regiment, don't leave it out like I do.

[Just C]

Lol yeah, the Legs are important. I remember when I first worked on my legs. I did about 30 reps bout 25kg. I nearly fell over as soon as I stood up to walk. MY LEGS FELT WEIRD AS FUCK. KINDA FREAKED ME OUT. VERY STRANGE FEELING. LOL

[Just C]

Lol yeah, the Legs are important. I remember when I first worked on my legs. I did about 30 reps bout 25kg. I nearly fell over as soon as I stood up to walk. MY LEGS FELT WEIRD AS FUCK. KINDA FREAKED ME OUT. VERY STRANGE FEELING. LOL

[Just C]

I think 30 reps was a bit of an exageration. probably about 15 to 20. it felt like a lot more though tbh lol

[Just C]

I think 30 reps was a bit of an exageration. probably about 15 to 20. it felt like a lot more though tbh lol

[NOBLE]

Originally Posted by Rain MatriXxX

What keeps you motivated to keep going?



I'lll work out for about a week, maybe a couple weeks, maybe a month then i'lll cease n start again a few weeks later


Does it help if u upgrade to larger weights instead of doing 80+ reps at a time?


I just started again, 3 days ago ..... n i dont wannna stop this time


been thinking of telling my friends to kick the shit out of me everyday to keep me going in the right direction

Shits hard yo it requires commitment

I'm actually a personal trainer in real life. I agree with what Jason said. How you should workout depends on what your goals are. Are you trying to 1) get big (hypertrophy), 2) get strong (maximum strength), or 3) get toned/cut (muscle definition)? Most people have goals that combine these three types of workouts. Perhaps, you have a different goal for different muscles. I can tell you how to work out for each type of goal. If you're serious about working out, its important to first figure out your 1-rep-max (1RM) for each muscle. 1RM is the most weight that you can lift only 1 time. I don't suggest trying to lift super heavy weights once because that can be dangerous. What you do is figure out how much you can lift exactly ten times and no more than 10 times. That would be your 10-rep-max. Whatever that weight is represents 70% on your 1 rep max. Let's say you figure you can bench press 140 ten times before you can't lift anymore, that means 200 would be your 1-rep-max. Now...
{HYPERTROPHY} This is working out to get big and buff. Once you've figured out your 1RM, you will do 80-85% of that weight and do 8-10 reps. This weight should be pretty heavy for you. If you can lift it more than 10 times, then you probably didn't figure out your 1RM properly. Do 3 sets and DO NOT allow yourself to rest more than 1 minute. The reason why is that hypertrophy depends on exhausting your creatine phosphate build-ups in your muscles. After 1 minute of rest, they start to build back up, and to allow yourself to rest past that for hypertrophy is slightly counterproductive.

[NOBLE]

Originally Posted by Rain MatriXxX

What keeps you motivated to keep going?



I'lll work out for about a week, maybe a couple weeks, maybe a month then i'lll cease n start again a few weeks later


Does it help if u upgrade to larger weights instead of doing 80+ reps at a time?


I just started again, 3 days ago ..... n i dont wannna stop this time


been thinking of telling my friends to kick the shit out of me everyday to keep me going in the right direction

Shits hard yo it requires commitment

I'm actually a personal trainer in real life. I agree with what Jason said. How you should workout depends on what your goals are. Are you trying to 1) get big (hypertrophy), 2) get strong (maximum strength), or 3) get toned/cut (muscle definition)? Most people have goals that combine these three types of workouts. Perhaps, you have a different goal for different muscles. I can tell you how to work out for each type of goal. If you're serious about working out, its important to first figure out your 1-rep-max (1RM) for each muscle. 1RM is the most weight that you can lift only 1 time. I don't suggest trying to lift super heavy weights once because that can be dangerous. What you do is figure out how much you can lift exactly ten times and no more than 10 times. That would be your 10-rep-max. Whatever that weight is represents 70% on your 1 rep max. Let's say you figure you can bench press 140 ten times before you can't lift anymore, that means 200 would be your 1-rep-max. Now...
{HYPERTROPHY} This is working out to get big and buff. Once you've figured out your 1RM, you will do 80-85% of that weight and do 8-10 reps. This weight should be pretty heavy for you. If you can lift it more than 10 times, then you probably didn't figure out your 1RM properly. Do 3 sets and DO NOT allow yourself to rest more than 1 minute. The reason why is that hypertrophy depends on exhausting your creatine phosphate build-ups in your muscles. After 1 minute of rest, they start to build back up, and to allow yourself to rest past that for hypertrophy is slightly counterproductive.

[NOBLE]

{MAXIMUM STRENGTH} This is working out with an emphasis on getting stronger. You want to use a weight that you can only lift 3 to 8 times (I recommend 5RM). If you can lift it more than 7 or 8 times, then this weight is too light for the purpose of maximum strength. Do 3 to 8 reps and complete 10 sets. Allow yourself to fully recover (up to 4 mins of rest). The weight should between 85-90% of your 1RM (maybe even a little more than 90%, but you should be able to push at least 3). Working out this way, using really heavy weights and allowing yourself to rest fully activates your fast-twitch muscle fibers and makes that muscle stronger.
{MUSCLE DEFINITION} This is working out to get cut and toned. You should use light weights for these workouts, but you will be doing 30-50 reps. Use a weight that's around 25 to 45% of your 1RM (I go with 30%). Let's say your 1RM on a particular muscle is 50 pounds, then use 15 lbs and 30 to 50 reps. If you can do more than 50, then use heavier weight. If you can't do it 30 times, use lighter weight. Complete 3 sets. Working out this way, lighter weight with high reps (30-50) activates your slow-twitch muscles fibers to give you muscle endurance (it also makes you cut). Rest time should be about 60 to 90 seconds for muscle definition workouts. If you want an online calculator to figure out your 1RM, 5RM. or any other RM, go to: http://www.bodybuilding.com/fun/1rm.htm

[NOBLE]

{MAXIMUM STRENGTH} This is working out with an emphasis on getting stronger. You want to use a weight that you can only lift 3 to 8 times (I recommend 5RM). If you can lift it more than 7 or 8 times, then this weight is too light for the purpose of maximum strength. Do 3 to 8 reps and complete 10 sets. Allow yourself to fully recover (up to 4 mins of rest). The weight should between 85-90% of your 1RM (maybe even a little more than 90%, but you should be able to push at least 3). Working out this way, using really heavy weights and allowing yourself to rest fully activates your fast-twitch muscle fibers and makes that muscle stronger.
{MUSCLE DEFINITION} This is working out to get cut and toned. You should use light weights for these workouts, but you will be doing 30-50 reps. Use a weight that's around 25 to 45% of your 1RM (I go with 30%). Let's say your 1RM on a particular muscle is 50 pounds, then use 15 lbs and 30 to 50 reps. If you can do more than 50, then use heavier weight. If you can't do it 30 times, use lighter weight. Complete 3 sets. Working out this way, lighter weight with high reps (30-50) activates your slow-twitch muscles fibers to give you muscle endurance (it also makes you cut). Rest time should be about 60 to 90 seconds for muscle definition workouts. If you want an online calculator to figure out your 1RM, 5RM. or any other RM, go to: http://www.bodybuilding.com/fun/1rm.htm

[NOBLE]

A final point I want to make is about periodization. This is switching the workout type for the muscle based on a certain time table. For example, switching from hypertrophy to maximum strength (especially when you have mixed goals for your muscles). It really takes a personal trainer to properly set a periodized program for you, but since I don't know your specific goals, I would say as a general rule, don't workout for more than 6 weeks. workout for 6 weeks then take 1 week off. When you come back after the one week, either switch to a different type of workout (from hypertrophy to maximum strength, e.g.) if you have mixed goals, or at least try a different set of workouts for the same muscles if you will be doing the same types of exercises (sticking to hypertrophy, e.g.). This will keep you from getting burnt out and keep your muscles from getting bored. It will also keep you motivated. Making friends at the gym helps too, cause you'll have people to workout with and share pointers. Just don't make friends with anybody who talks too much cause they will talk your head off and prevent you from working out, which after all, is your primary reason for being there. If you want any more info or advice, let me know.

[NOBLE]

A final point I want to make is about periodization. This is switching the workout type for the muscle based on a certain time table. For example, switching from hypertrophy to maximum strength (especially when you have mixed goals for your muscles). It really takes a personal trainer to properly set a periodized program for you, but since I don't know your specific goals, I would say as a general rule, don't workout for more than 6 weeks. workout for 6 weeks then take 1 week off. When you come back after the one week, either switch to a different type of workout (from hypertrophy to maximum strength, e.g.) if you have mixed goals, or at least try a different set of workouts for the same muscles if you will be doing the same types of exercises (sticking to hypertrophy, e.g.). This will keep you from getting burnt out and keep your muscles from getting bored. It will also keep you motivated. Making friends at the gym helps too, cause you'll have people to workout with and share pointers. Just don't make friends with anybody who talks too much cause they will talk your head off and prevent you from working out, which after all, is your primary reason for being there. If you want any more info or advice, let me know.