i've tried to lift a couple of times but have never really gotten it right.

last summer i lifted three days/week for probably three months, ate a lot of chicken, drank protein, etc., but didn't make any noticeable gains after the first two weeks or so.

this time around i'm more interested in getting in shape in general than getting big, although in my current condition i don't think that'll change much as far as what i should be doing except that i'll focus more on eating better than eating a lot of protein.

so what do i need to be doing in a general sense, such as diet, frequency and type of routine, amount of cardio and lifting? and are there any routines you'd recommend? i'm willing to spend 1-2 hours in the gym every day, but anything i do has to be something that i can do in the ncsu gym, so please do not recommend p90x or any plan that requires a trainer.

5/17/2010 9:27:48 AM

message_topic.aspx?topic=397882

5/17/2010 9:32:59 AM

You will probably get a better response by going to this thread:

message_topic.aspx?topic=397882

Also, PackMan92, begonias and arcgreek are personl trainers.

5/17/2010 9:33:03 AM

^^ don't just link me to a thread that is somewhat related to what i'm asking.

that thread is people saying what they're doing, most of which is running. i'm asking a specific question, which if i post in there will be wiped out in five posts of people reporting running mileage. everything doesn't have to go in the same four threads.

at least ^ gave an actual response.

5/17/2010 9:37:39 AM

^ Look into the crossfit workouts.


http://www.crossfit.com

[Edited on May 17, 2010 at 9:39 AM. Reason : l]

5/17/2010 9:39:00 AM

Quote :

"^^ don't just link me to a thread that is somewhat related to what i'm asking. that thread is people saying what they're doing, most of which is running. i'm asking a specific question, which if i post in there will be wiped out in five posts of people reporting running mileage. everything doesn't have to go in the same four threads. at least ^ gave an actual response."

he gave the same response I did while just listing the main posters from that thread . I agree slightly more useful than mine but still...

anyway, that thread is not just about running. The same specific question you are asking has been asked and answered (by multiple different users with different opinions) in that thread. Obviously you can post there and get a personalized response so I am not saying don't ask the question, rather that plenty of other people have used that thread for the exact same information and found it useful so I thought you would too.

People discuss lifting, running, biking, general diet, supplements etc. in there.

i wasn't trying to be a jerk, I was just too lazy to put anymore information before

[Edited on May 17, 2010 at 9:52 AM. Reason : ]

5/17/2010 9:43:35 AM

Yeah, really need more info- how many days a week are you going, how long do you want to be there, what kind of exercises are you comfortable with (could you handle dynamic lifts), are you wanting to do full body or split body workouts, do you feel comfortable with free weights over machines, etc etc


In all honesty, bodybuilders.com has a great searchable database for different workouts you can use, and it is all free. If you are really interested, shoot me your email and I can send you a bunch of my old workouts (they are all mostly 4 or 5 day regimes)

5/17/2010 9:44:14 AM

http://www.exrx.net

And since you've given us no information, I'm going to say that this should be your routine:

-Squat
-Bench press
-Deadlift

[Edited on May 17, 2010 at 10:42 AM. Reason : ]

5/17/2010 10:34:34 AM

^ if you want to get THAT simplified, I'd add:

pull-ups (weighted once you get decent at them)
handstand push-ups or standing military press
cleans (of some variety)

5/17/2010 10:57:15 AM

http://www.tmuscle.com/

read, read, read, read, and read some more. A ton of great information on there if you are trying to bulk up. They have the "strongman" type guys on there that look fat but could bench press your house, and they also have strict "bodybuilding" type guys that care about doing as many isolation exercises as possible to get the perfect balance.

5/17/2010 10:58:24 AM

^^ Have we hit every major muscle group yet? heh

5/17/2010 11:00:40 AM

^^ yes to the figure athletes at the bottom of the page in that link.

5/17/2010 11:11:02 AM

packman92 should be your go to source.

just beware....he will taunt you if you avoid his advice!!!!!

5/17/2010 11:57:56 AM

Simon so you lifted all last summer but didnt see results? Your probably doing beach muscles and not working on functional strength.

If you do leg presses 3 times a week - you should see Major gains in your strength within the first month. Major gains.

5/17/2010 12:39:18 PM

LEG PRESSES

5/17/2010 12:40:37 PM

^^GTFO you idiot. You prove time and time again that you know absolutely nothing about anything.

5/17/2010 12:49:58 PM

LEG PRESSES

5/17/2010 1:32:01 PM

12 oz curls.

5/17/2010 1:34:26 PM

Quote :

"LEG PRESSES"

hahahah

5/17/2010 2:42:58 PM

haha

leg presses are for little girls

and even then, little girls who'd be better off doing squats

5/17/2010 2:54:58 PM

If you were allowed to do only one muscle building exercise, what would you do?

I'd probably chose clean and jerk just because you can work some many muscles with that one move. Squats would be a close second.

5/17/2010 3:00:27 PM

what about the snatch?

5/17/2010 3:02:15 PM

If you can't do the deadlift then there's no point in being alive.

http://www.youtube.com/watch?v=pWuftSF5kFM

5/17/2010 3:02:49 PM

The thread title says: "attn tww meatheads" Then you say

Quote :

"this time around i'm more interested in getting in shape in general than getting big,"

and

Quote :

"so what do i need to be doing in a general sense, such as diet, frequency and type of routine, amount of cardio and lifting? and are there any routines you'd recommend?"

So you really don't want a "meatheads" routine.

Well, from what I've read, Crossfit would be worth considering. However, I've never done it, so perhaps someone more versed could say otherwise. But I'm thinking about giving it a go.

Anyway! Here's my routine, which I find to be quite balanced.

Sun: Chest/Back
Mon: Swim/Run
Tue: Shoulders/Legs
Wed: Swim/Run
Thur: Arms/Bike
Fri: Run (long distance)
Sat: [Rest]

Cheers!

[Edited on May 17, 2010 at 3:07 PM. Reason : .]

5/17/2010 3:06:40 PM

simonn - we're going to need more info about you

so why don't you just come in to Lifestyle Family Fitness and PackMan92 and I will help you out

5/17/2010 3:07:27 PM

You can't curl your way to victory. Biceps are fucking useless. You cannot overpower another human being by curling them into submission.

5/17/2010 3:14:53 PM

Quote :

"So you really don't want a "meatheads" routine."

i feel like everyone knew that was a joke. no?

5/17/2010 3:25:14 PM

5/17/2010 4:31:05 PM

squat 1 min
dead-lift 1 min
bench 1 min
rest 1 min
squat 1 min
dead-lift 1 min
bench 1 min
rest 1 min
squat 1 min
dead-lift 1 min
bench 1 min

Go for reps. I was up to about 125 lb doing 20 reps each set. Only takes 11 minutes.

5/17/2010 10:19:43 PM

oh, you wanted to lose weight.

do this.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/destroying_fat_war_room_strategies_to_maximize_fat_loss

5/18/2010 12:02:38 PM