Weight Lifting - Nubblies.net Forums

Pliedes · 01-15-2004, 08:52 PM

As the new semester starts, I've undertaken a little activity I've never really done. Weight lifting. Now, I've been a Cross Country runner all my life, so I have the aerobic/cardiovascular end of things down pat, but I've never really spent time in the weight room.

I decieded to take a little Weight Training class here at school. It's only 1 credit hour and I go 3 times a week. Here's the problem though, it's basically self directed. That's great if I'm Buckeye, but I really don't know my way around when it comes to this.

So I was wondering if any Nubblites who work out would be willing to share their routines, or provide some helpful info or websites which have programs and whatnot.

Any and all advice is appreciated.

Ugly Bastard · 01-15-2004, 11:43 PM

Pliedes, firstly I think it's cool that you are starting to lift weights...you'll probably thank yourself one day.

Secondly, I'll offer a little advice, but please take it as a grain of salt because I know very little compared to some of the people on here who lift (bert, buckeye, Trout...others).

Orgazmo and I started lifting last semester, our routine is as such:

Day One: "Push" day. We do any lifting that involves pushing. This helps your Pecs, Triceps, and Shoulders mostly...along with a few other negligable muscles. Some of the exercises we might do include Bench Press (almost always), Other types of bench pressing (incline, decline, dumbbell), Skull Crushers (these are hard to explain how to do on here, but they help your triceps), Shoulder Press, Pectoral Flies, Dips (Triceps)...maybe a few other things I'm forgetting.

Day Two: "Pull" day. We do bicep curls (usually sitting down with a curl bar, but you can do them standing up or with a straight "bench" style bar), Lat Pulldown (we do many variations on Lat Pulldown; regular grip, reverse grip...a few others that are hard to explain), Seated Row (the exercise that is like rowing a canoe), and some other exercises using the pull-cables that basically work your biceps.

Day Three: "Leg" day. We do squats (In my shitty and humble opinion, squats are the most important exercise we do, period. They work so many different muscles, calf, buttock, hamstrings, other miscellaneous shit. I started doing squats this summer, I could barely touch the rim on a basketball hoop, now I can dunk...I attribute about 90% of this solely to squats...no joke), Toe Raises (works the calfs), Leg Extention (Thighs), Reverse Leg Curs (Hamstrings). And yeah...that's about it.

Day Four: "Rest" day. We do no lifting on this day.

I'm not saying you should follow this plan...it's worked alright for me, but there are several different ways to work out, just ask around and see what you think you'd like the most.

A few things to know about weightlifting:

*(Again, in my opinion), the most important part of lifting weights is your diet. It is essential to eat a lot of protien (especially right after you lift). You could lift all the weights in the world, but if you aren't eating enough food (namely food high in protien), then you are pretty much wasting your time in the weight room. Good things to eat that have protien include (but are not limited to): Milk, Tuna, Egg whites, Peanut Butter, Protien Bars and Shakes, Chicken, Beef, Most Seafood (don't over-eat on the seafood...toxic), Nuts, shit...there's tons of other things you can eat, I just can't think of any. And if you can, try to eat like 5-6 small meals throughout the day instead of 2-3 large ones.

*Resting is extremely important. You'll notice that we go four days between exercising each muscle. If you are lifting with the same muscles everyday, then you are basically countering all of the work you did on the day before. I would recommend at least 48 hours between working out each muscle group...but something more like 72 or 96 is probably smarter. You could even lift each muscle group one day per week, and probably get along just fine.

*Drink a lot of water.

*Never lift more than you can handle. I know you pliedes, and you're not the strongest guy in the world (there's nothing wrong with that at all), so if you're in the weight room and you see these dudes lifting a ton of shit; don't try to lift that much thinking you'll impress people. No one cares how much you are lifting. Don't feel like people are laughing at you if you're benching under 100. Most people can't bench 100, it's not a big deal...at least you're in there trying. You'll be surprised how much you'll be able to lift after a couple of months anyway.

*When we lift we do five sets of five repititions. Basically, if you want to build mass and bulk, try doing lots of sets, few reps, lots of weight (this is all relative). If you want to tone up and build lean muscle, try doing a couple sets, lots of reps, not a ton of weight. You always want your last rep of your last set or two to "fatigue" you. This means that you try to lift the weight, but fail to do so, 'cause by now, it seems too heavy. This is where you might want to find someone to lift with of equal strength, so you can have a spotter.

The most important piece of advice I think anyone could give you about weight lifting is: Be safe, and do only what you can handle. If some guy with a jacked up upper body and tiny legs comes up to you and starts explaining to you this "new, amazing" shit that you take once every morning that helps you get strong...it's probably steriods. People who care enough about how they look to start taking steroids have some serious mental issues...don't be a douchebag. And likewise, don't lift more than you are comfortable lifting. "Looking good" isn't worth getting a hernia or cancer for.

I know this was really fucking long, and I'm sorry for that...but it goes to show how much knowledge is required to safely and effectively lift weights.

I'm sure I left a ton of methods and advice out, but I'm confident that someone who knows more than I will be able to add on or take away from anything I may have said that isn't too smart.

-Ugly Bastard

[ January 15, 2004, 08:46 PM: Message edited by: Ugly Bastard ]

Pliedes · 01-16-2004, 12:08 AM

Wow. Just wow. Thank you so much. That's the kind of post that I was really, really hoping for.

I'd still love to hear the opinions of some of our other resident body builders.

tonguegina · 01-16-2004, 12:14 AM

Yeah...I started lifting at the beginning of the year with 'gaz and UB. Then after some painful sessions, I visited with the resident Physical Therapist, and he informed me that I have MDI (Multi-Directional Instability) and I wasn't allowed to do any arm exercises, but I was supposed to start physical therapy. That lasted one session. I never re-scheduled. I really should, though...my shoulders are killing me.

So apparently no, I can't help…sorry.

victim · 01-16-2004, 12:59 AM

Quote:

Originally posted by Ugly Bastard:
It is essential to eat a lot of protien (especially right after you lift). You could lift all the weights in the world, but if you aren't eating enough food (namely food high in protien), then you are pretty much wasting your time in the weight room.

I'd like to just reemphasize the importance of getting enough protein in your diet, no matter what sort of routine you have. I've recently experienced some of the things that can happen when you aren't getting enough, and it can fucking suck.

Lethal · 01-16-2004, 01:03 AM

Pliedes-
At this wonderful school we attend they have excellent weight rooms and wonderful staff members. You can actually go in some time, whenever your free and schedule an appointment with an instructor. They will take you step by step through as much shit as you want. If you really want some good workout routines this is the option I would consider.

Pliedes · 01-16-2004, 01:24 AM

Lethal- You seem like you know your way around the weight room. Seeing as how we attend the same University, would you be up for letting me tag along when you go sometimes? It'd be pimp to have someone knowledgable to work out with. PM me your AIM screenname too if you could.

Niger Angelus · 01-16-2004, 01:43 AM

Great, now Pliedes will soon be bigger than me.

Pliedes · 01-16-2004, 01:46 AM

Quote:

Originally posted by Niger Angelus:
Great, now Pliedes will soon be bigger than me.

I highly, highly doubt that.

tonguegina · 01-16-2004, 01:50 AM

Yeah, Pliedes isn't good at keeping his word. I see him doing it two or three times tops. You have nothing to fear, Niger.

Pliedes · 01-16-2004, 02:20 AM

Quote:

Originally posted by tonguegina:
two or three times tops

I've gone twice already and I'm heading there tomorrow after classes, so I'm betting you'll be wrong. Now if it's a pair of gloves, that's another story...

tonguegina · 01-16-2004, 02:22 AM

That's fair.

BrassMonkees · 01-16-2004, 02:37 AM

My suitemate is getting his certificate to become a personal trainer, so if you have any more questions I can talk to him. He's helping me out right now. The kid is ripped, he just got done modelling for abercrombie over break.

Lethal · 01-16-2004, 02:37 AM

Pliedes-
You're more than welcome to come along sometime. I'm not a very large man myself so you'll fit right in.

St. Anky · 01-21-2004, 03:03 PM

As it turns out, Pliedes and I have the same weight training class. I've taken it upon myself to become his personal trainer.

So far, he's not doing too bad. The fucker thinks he's tough. I'll keep you updated on Pliedes's progress.

Pliedes · 01-21-2004, 03:35 PM

Quote:

Originally posted by St. Anky:
The fucker thinks he's tough.

Bullshit I'm tough. But it's now your divine mandate to make me that way.

VOL · 01-21-2004, 04:25 PM

Quote:

Originally posted by St. Anky:
I've taken it upon myself to become his personal trainer.

HAHAHAHAHAHAHAHAAH. Funniest thing I've heard in a while.

St. Anky · 01-21-2004, 10:37 PM

I workout 5 times a week fucker, and no, I dont have any floppy dick coach telling me what to do.

Pliedes · 01-21-2004, 10:42 PM

Quote:

Originally posted by VOL:
<blockquote>quote:<hr />Originally posted by St. Anky:
I've taken it upon myself to become his personal trainer.

HAHAHAHAHAHAHAHAAH. Funniest thing I've heard in a while.[/quote]Why?

Titan · 01-21-2004, 11:00 PM

Quote:

Originally posted by Pliedes:
<blockquote>quote:<hr />Originally posted by VOL:
<blockquote>quote:<hr />Originally posted by St. Anky:
I've taken it upon myself to become his personal trainer.

HAHAHAHAHAHAHAHAAH. Funniest thing I've heard in a while.[/quote]Why?[/quote]Because the only comedy he experiences comes from watching Blossom.

VOL · 01-21-2004, 11:18 PM

I said that because you both are from two totally different workout worlds.
Pliedes is like a fella with a ton of stamina, while Anky is a broad shouldered fella. I just came to the conclusion that you would be looking like Anky after he got done with you. It was not a bash in any way.

Pliedes · 01-22-2004, 12:19 AM

Huh, so what you're saying is...
Anky = anaerobic stud
Pliedes = aerobic god

Looks to me like we're perfect to help each other out.

VOL · 01-22-2004, 12:37 AM

I guess in an essence, yes. I guess if you share the help. It will be good. I will be looking forward to see you benching 250 by the spring break Pliedes.

Pliedes · 01-22-2004, 12:43 AM

Quote:

Originally posted by VOL:
I will be looking forward to see you benching 250 by the spring break Pliedes.

Hahahahaaaa, that's hilarious.

Who wants to guess how much I can bench now, let alone by spring break?

VOL · 01-22-2004, 12:51 AM

well alot can change in a matter of a few months. Remember me before my weight loss. I could bench 240. Now not even 200.

I think you got maybe about 170 going for you right now.

01-16-2004, 01:43 AM	#8 (permalink)
Niger Angelus We still believe. Join Date: Oct 2002 Location: Indiana Posts: 4,697 Internets: 216	Great, now Pliedes will soon be bigger than me.
	I enjoy knives and fire.

01-16-2004, 02:37 AM	#13 (permalink)
BrassMonkees Senior Member Join Date: Nov 2002 Location: winona lake Posts: 840 Internets: 10	My suitemate is getting his certificate to become a personal trainer, so if you have any more questions I can talk to him. He's helping me out right now. The kid is ripped, he just got done modelling for abercrombie over break.
	neither here nor there...

01-21-2004, 11:18 PM	#21 (permalink)
VOL Senior Member Join Date: Aug 2003 Location: there Posts: 2,305 Internets: -205	I said that because you both are from two totally different workout worlds. Pliedes is like a fella with a ton of stamina, while Anky is a broad shouldered fella. I just came to the conclusion that you would be looking like Anky after he got done with you. It was not a bash in any way.
	~ductor ab grandis divinitus~ CDXXVII

01-22-2004, 12:37 AM	#23 (permalink)
VOL Senior Member Join Date: Aug 2003 Location: there Posts: 2,305 Internets: -205	I guess in an essence, yes. I guess if you share the help. It will be good. I will be looking forward to see you benching 250 by the spring break Pliedes.
	~ductor ab grandis divinitus~ CDXXVII

01-22-2004, 12:51 AM	#25 (permalink)
VOL Senior Member Join Date: Aug 2003 Location: there Posts: 2,305 Internets: -205	well alot can change in a matter of a few months. Remember me before my weight loss. I could bench 240. Now not even 200. I think you got maybe about 170 going for you right now.
	~ductor ab grandis divinitus~ CDXXVII

01-15-2004, 08:52 PM	#1 (permalink)
Pliedes Senior Member Join Date: Oct 2002 Location: Puget Sound Posts: 4,594 Internets: 1608	As the new semester starts, I've undertaken a little activity I've never really done. Weight lifting. Now, I've been a Cross Country runner all my life, so I have the aerobic/cardiovascular end of things down pat, but I've never really spent time in the weight room. I decieded to take a little Weight Training class here at school. It's only 1 credit hour and I go 3 times a week. Here's the problem though, it's basically self directed. That's great if I'm Buckeye, but I really don't know my way around when it comes to this. So I was wondering if any Nubblites who work out would be willing to share their routines, or provide some helpful info or websites which have programs and whatnot. Any and all advice is appreciated.

01-15-2004, 11:43 PM	#2 (permalink)
Ugly Bastard Senior Member Join Date: Feb 2002 Location: U.S.A. Posts: 13,643 Internets: 247330	Pliedes, firstly I think it's cool that you are starting to lift weights...you'll probably thank yourself one day. Secondly, I'll offer a little advice, but please take it as a grain of salt because I know very little compared to some of the people on here who lift (bert, buckeye, Trout...others). Orgazmo and I started lifting last semester, our routine is as such: Day One: "Push" day. We do any lifting that involves pushing. This helps your Pecs, Triceps, and Shoulders mostly...along with a few other negligable muscles. Some of the exercises we might do include Bench Press (almost always), Other types of bench pressing (incline, decline, dumbbell), Skull Crushers (these are hard to explain how to do on here, but they help your triceps), Shoulder Press, Pectoral Flies, Dips (Triceps)...maybe a few other things I'm forgetting. Day Two: "Pull" day. We do bicep curls (usually sitting down with a curl bar, but you can do them standing up or with a straight "bench" style bar), Lat Pulldown (we do many variations on Lat Pulldown; regular grip, reverse grip...a few others that are hard to explain), Seated Row (the exercise that is like rowing a canoe), and some other exercises using the pull-cables that basically work your biceps. Day Three: "Leg" day. We do squats (In my shitty and humble opinion, squats are the most important exercise we do, period. They work so many different muscles, calf, buttock, hamstrings, other miscellaneous shit. I started doing squats this summer, I could barely touch the rim on a basketball hoop, now I can dunk...I attribute about 90% of this solely to squats...no joke), Toe Raises (works the calfs), Leg Extention (Thighs), Reverse Leg Curs (Hamstrings). And yeah...that's about it. Day Four: "Rest" day. We do no lifting on this day. I'm not saying you should follow this plan...it's worked alright for me, but there are several different ways to work out, just ask around and see what you think you'd like the most. A few things to know about weightlifting: (Again, in my opinion), the most important part of lifting weights is your diet. It is essential to eat a lot of protien (especially right* after you lift). You could lift all the weights in the world, but if you aren't eating enough food (namely food high in protien), then you are pretty much wasting your time in the weight room. Good things to eat that have protien include (but are not limited to): Milk, Tuna, Egg whites, Peanut Butter, Protien Bars and Shakes, Chicken, Beef, Most Seafood (don't over-eat on the seafood...toxic), Nuts, shit...there's tons of other things you can eat, I just can't think of any. And if you can, try to eat like 5-6 small meals throughout the day instead of 2-3 large ones. Resting is extremely important. You'll notice that we go four days between exercising each muscle. If you are lifting with the same muscles everyday, then you are basically countering all of the work you did on the day before. I would recommend at least* 48 hours between working out each muscle group...but something more like 72 or 96 is probably smarter. You could even lift each muscle group one day per week, and probably get along just fine. Drink a lot of water. Never lift more than you can handle. I know you pliedes, and you're not the strongest guy in the world (there's nothing wrong with that at all), so if you're in the weight room and you see these dudes lifting a ton of shit; don't try to lift that much thinking you'll impress people. No one cares how much you are lifting. Don't feel like people are laughing at you if you're benching under 100. Most people can't bench 100, it's not a big deal...at least you're in there trying. You'll be surprised how much you'll be able to lift after a couple of months anyway. When we lift we do five sets of five repititions. Basically, if you want to build mass and bulk, try doing lots of sets, few reps, lots of weight (this is all relative). If you want to tone up and build lean muscle, try doing a couple sets, lots of reps, not a ton of weight. You always want your last rep of your last set or two to "fatigue" you. This means that you try to lift the weight, but fail to do so, 'cause by now, it seems too heavy. This is where you might want to find someone to lift with of equal strength, so you can have a spotter. The most important piece of advice I think anyone could give you about weight lifting is: Be safe, and do only what you* can handle. If some guy with a jacked up upper body and tiny legs comes up to you and starts explaining to you this "new, amazing" shit that you take once every morning that helps you get strong...it's probably steriods. People who care enough about how they look to start taking steroids have some serious mental issues...don't be a douchebag. And likewise, don't lift more than you are comfortable lifting. "Looking good" isn't worth getting a hernia or cancer for. I know this was really fucking long, and I'm sorry for that...but it goes to show how much knowledge is required to safely and effectively lift weights. I'm sure I left a ton of methods and advice out, but I'm confident that someone who knows more than I will be able to add on or take away from anything I may have said that isn't too smart. -Ugly Bastard [ January 15, 2004, 08:46 PM: Message edited by: Ugly Bastard ]

01-16-2004, 12:08 AM	#3 (permalink)
Pliedes Senior Member Join Date: Oct 2002 Location: Puget Sound Posts: 4,594 Internets: 1608	Wow. Just wow. Thank you so much. That's the kind of post that I was really, really hoping for. I'd still love to hear the opinions of some of our other resident body builders.

01-16-2004, 12:14 AM	#4 (permalink)
tonguegina I like dirt. Join Date: Feb 2002 Location: Indianapolis Posts: 2,861 Internets: 2790	Yeah...I started lifting at the beginning of the year with 'gaz and UB. Then after some painful sessions, I visited with the resident Physical Therapist, and he informed me that I have MDI (Multi-Directional Instability) and I wasn't allowed to do any arm exercises, but I was supposed to start physical therapy. That lasted one session. I never re-scheduled. I really should, though...my shoulders are killing me. So apparently no, I can't help…sorry.

01-16-2004, 01:03 AM	#6 (permalink)
Lethal Senior Member Join Date: Feb 2002 Location: Warsaw Posts: 491 Internets: 10	Pliedes- At this wonderful school we attend they have excellent weight rooms and wonderful staff members. You can actually go in some time, whenever your free and schedule an appointment with an instructor. They will take you step by step through as much shit as you want. If you really want some good workout routines this is the option I would consider.

01-16-2004, 01:24 AM	#7 (permalink)
Pliedes Senior Member Join Date: Oct 2002 Location: Puget Sound Posts: 4,594 Internets: 1608	Lethal- You seem like you know your way around the weight room. Seeing as how we attend the same University, would you be up for letting me tag along when you go sometimes? It'd be pimp to have someone knowledgable to work out with. PM me your AIM screenname too if you could.

01-16-2004, 01:50 AM	#10 (permalink)
tonguegina I like dirt. Join Date: Feb 2002 Location: Indianapolis Posts: 2,861 Internets: 2790	Yeah, Pliedes isn't good at keeping his word. I see him doing it two or three times tops. You have nothing to fear, Niger.

01-16-2004, 02:22 AM	#12 (permalink)
tonguegina I like dirt. Join Date: Feb 2002 Location: Indianapolis Posts: 2,861 Internets: 2790	That's fair.

01-16-2004, 02:37 AM	#14 (permalink)
Lethal Senior Member Join Date: Feb 2002 Location: Warsaw Posts: 491 Internets: 10	Pliedes- You're more than welcome to come along sometime. I'm not a very large man myself so you'll fit right in.

01-21-2004, 03:03 PM	#15 (permalink)
St. Anky Senior Member Join Date: Oct 2002 Posts: 1,581 Internets: 6603	As it turns out, Pliedes and I have the same weight training class. I've taken it upon myself to become his personal trainer. So far, he's not doing too bad. The fucker thinks he's tough. I'll keep you updated on Pliedes's progress.

01-21-2004, 10:37 PM	#18 (permalink)
St. Anky Senior Member Join Date: Oct 2002 Posts: 1,581 Internets: 6603	I workout 5 times a week fucker, and no, I dont have any floppy dick coach telling me what to do.

01-22-2004, 12:19 AM	#22 (permalink)
Pliedes Senior Member Join Date: Oct 2002 Location: Puget Sound Posts: 4,594 Internets: 1608	Huh, so what you're saying is... Anky = anaerobic stud Pliedes = aerobic god Looks to me like we're perfect to help each other out.