Work Out Time! (Free Advice)

[Blinko]

Since college has started again. I have been going through my workout routine and I figured I write something up and post it on here so other people can get an idea. And have a better understanding on what they are doing when working out.

Please read this before asking a question just in case you find it here.

General Weight Training Tips

-Buy Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding...best purchase you can make. It answers anything you need to know, has specific workout programs and diets and will teach you things you didn't even know to ask. http://www.amazon.com/New-Encyclope...ie=UTF8&s=books&qid=1268803737&sr=8-1-catcorr

-Join www.BodyBuilding.com or simply lurk the forums (There is a TON of good info out there, but just make sure you trust the source which is usually validated if everyone in the thread tends to agree or support what is being said)

-Lift 4-5 Days a week for 30-60 minutes. If you are on the lower end of this time, it needs to be REALLY intense. 60 or more minutes allows for more rest, but heavier weight.

-Rest no more than 1-2 minutes between sets depending on how heavy you are going. Exceptions that I take to this are if I am going really heavy and doing like sets of 4 or less to build pure strength.

-Allow 48-72 hours for your body to repair muscle.

-Try and get in at least 1 lb. of protein per lb. of LEAN body mass (muscle) per day spread out throughout your 5-6 meals. Your body can only use so much protein at a time & the rest is flushed out the back door.

-Vary up your workout program every 6 weeks to 3 months or whenever you feel yourself "hitting the wall a.k.a. not getting results.

-Make sure you get at least 7-8 hours of sleep a night, up to 10 for teens. This is when the body repairs muscle the most!

-Eat Breakfast! It really is the most important meal of the day. Kick starts your metabolism among other things.

-STRETCH! Injury prevention starts here & staying injury free is crucial to getting results.

-Try and get in 3-4 Exercises per body part, mixing up some of the stuff per day

Exercises and Videos by Body Part:
Note: These are just SOME of the things I do. There are TONS of exercises out there if you do your research. These are a good start but are by no means the only things you should be incorporating into your routine. Trial & error.
Chest-
Barbell Bench Press
http://www.youtube.com/watch?v=YV__pby3WKg
Barbell Incline Press
http://www.youtube.com/watch?v=dynoKEIcpoU
Barbell Decline Press
http://www.youtube.com/watch?v=OR6WM5Z2Hqs
Dumbbell Flys
http://www.youtube.com/watch?v=y_Z2LftZDvk
Cable Crossovers
http://www.youtube.com/watch?v=GytzHBf1YM8
Dumbbell Bench Press
http://www.youtube.com/watch?v=pFcU-d5uDmM
Dumbbell Incline Press
http://www.youtube.com/watch?v=SwM3TYjd52E
Dumbbell Decline Press
http://www.youtube.com/watch?v=mlXPNdw2Sns
Pullovers
http://www.youtube.com/watch?v=6_3TJ_x-kzg

Back-
Lat Pulls
http://www.youtube.com/watch?v=Xx5r-uySUiU
T-Bar Rows
http://www.youtube.com/watch?v=nGPutPFBahk
Bent Over Barbell Rows
http://www.youtube.com/watch?v=7stpwE5nZj8
Bent Over Dumbell Rows-Double Arm
http://www.youtube.com/watch?v=1DvyD1_Ahss
Bent Over Dumbbell Pulls-Single Arm
http://www.youtube.com/watch?v=KR8onsa5jFQ
Weighted Pull-Ups (or with bodyweight if you aren't that strong yet)
http://www.youtube.com/watch?v=10dA5IlP0yI
Close Grip Pull-Ups
http://www.youtube.com/watch?v=J3BUleQodmw
Wide Grip Pull Ups
[urlhttp://www.youtube.com/watch?v=26Nc50J3ksE Seated High Row [url]http://www.youtube.com/watch?v=oLkaY6QCvKs
Seated Low Row
http://www.youtube.com/watch?v=gBO4-ORnE_Q

Shoulders-
Barbell Overhead Press a.k.a. Military Press (I recommend doing these in front of the neck)
http://www.youtube.com/watch?v=5H_1bB-41s0
Dumbbell Overhead Press
http://www.youtube.com/watch?v=BB_3XOwDSnE
Arnold Press
http://www.youtube.com/watch?v=vj2w851ZHRM
Lateral Raises
http://www.youtube.com/watch?v=ASNNE44n_Zk
Front Raises
http://www.youtube.com/watch?v=2ZS1Ae5n90M
EZ Bar Upright Rows (Also work the traps well)
http://www.youtube.com/watch?v=hRKgETX3I98

Biceps-
Straight Bar Curls
http://www.youtube.com/watch?v=eIGxWfqd6CY
Dumbbell Alternating Curls
http://www.youtube.com/watch?v=sAq_...rl]http://www.youtube.com/watch?v=zC3nLlEvin4
EZ Bar Preacher Curls
http://www.youtube.com/watch?v=kuv1PLyAa_Y
Concentration Curls
http://www.youtube.com/watch?v=Rz1KZN79trs
EZ Bar Curls
http://www.youtube.com/watch?v=KqKtrTh6_ng
Rope Hammer Curls
http://www.youtube.com/watch?v=n4OEwrT6J0k

Triceps-
French Press a.k.a. Skull Crushers
http://www.youtube.com/watch?v=D_HxupStU7I
Push Downs
http://www.youtube.com/watch?v=8WL0m0vLAPo
Bench Dips (Careful with the shoulders. These can be done with weight on your lap for extra resistance)
http://www.youtube.com/watch?v=VtWdQgnwBuU
Dips (Also works the chest)
http://www.youtube.com/watch?v=FTA8seR9U_A
Dumbbell Kickbacks
http://www.youtube.com/watch?v=gcj9QAstzGQ
Overhead Extensions (Can be done with one arm as well)
http://www.youtube.com/watch?v=oJ2harFyz1c
Rope Pushdowns
http://www.youtube.com/watch?v=BLvSbziilmo

Legs-
Squats
http://www.youtube.com/watch?v=x6RIs8-AVwM
Hack Squats
http://www.youtube.com/watch?v=ZmZ-tu_Rqc4&feature=channel
Leg Press
http://www.youtube.com/watch?v=Aq5uxXrXq7c&feature=channel
Dumbbell Walking Lunges
http://www.youtube.com/watch?v=YYWhkctnP2o
Dumbell Lunges
http://www.youtube.com/watch?v=AftaVRDdat0&feature=channel
Leg Extension
http://www.youtube.com/watch?v=OjRjyvnLTgU&feature=channel
Lying Leg Curls
http://www.youtube.com/watch?v=3h6lab4GusU&feature=channel
Donkey Calf Raises
http://www.youtube.com/watch?v=aHOudYjiB9A&feature=channel
Straight Leg Deadlift/Romanian Deadlift (Hamstrings and glutes)
http://www.youtube.com/watch?v=PnBREGM7pE0
Seated Calf Raises
http://www.youtube.com/watch?v=JbyjNymZOt0
Standing Calf Raises
http://www.youtube.com/watch?v=VdGuHOh7vE8&feature=channel

Traps-
Barbell Shoulder Shrugs
http://www.youtube.com/watch?v=vPCIIgBmDdg
Dumbbell Shoulder Shrugs
http://www.youtube.com/watch?v=8M6tJ5v8y5E

Forearms-
Wrist Curls
http://www.youtube.com/watch?v=ZcvhJ_exix8
Dumbell Wrist Rolls/Curls
http://www.youtube.com/watch?v=TMJ4zIZzZxY
Zottman Curls (Overloads your brachialis)
http://www.youtube.com/watch?v=F_MzS5HCy3k
Barbell Reverse Curls
http://www.youtube.com/watch?v=jCjrLiXyiv8

Abdominal Exercises- (Use a Balance Ball when you can)
Rope Crunches
http://www.youtube.com/watch?v=E__TPplmMic
Decline Crunches (Can be done with added weight)
http://www.youtube.com/watch?v=z9PinPghHNs
Trunk Twists
http://www.youtube.com/watch?v=AEctsbIE9_A
Reverse Trunk Twists
http://www.youtube.com/watch?v=UzfVaDFIJoY
Leg Lifts
http://www.youtube.com/watch?v=3gI2SuaSYDk

Advanced Stuff- DO NOT DO THESE UNTIL YOU HAVE BEEN LIFTING A WHILE AND AFTER YOU ARE SURE OF FORM! Also, start out light. High risk of injury if done improperly!

Dead Lift (also works the back and other muscles)
http://www.youtube.com/watch?v=7xwJzLQTKYQ&feature=channel
Powerclean
http://www.youtube.com/watch?v=6TlbDQUWs0s
and
http://www.youtube.com/watch?v=mCUmi2oqlvA
Hang Clean Press (No instruction on this one, but good form)
http://www.youtube.com/watch?v=JbgV7z1YFr4
Overhead Squats (No instruction on this one, but good form)-EXTREMELY ADVANCED!
http://www.youtube.com/watch?v=lBEkWJ2ck-g

General Weight Loss Tips
-No matter how much you want to lose, your diet will be probably 70% of your results.

-The only way to lose weight is to create a "Caloric Deficit" meaning that your body uses more calories than you are taking in.
This is done in the following ways:

1. 500 calories a day cut out of your diet=3500 calories per week which=1 lb. of body fat...use this accordingly. If you do it right, that's 4 lbs. per month right there!

2. You have to get your metabolism up.

3. Spread your meals out throughout the day. 5-6 small meals a day, all with good calories and no more than 40 grams of protein (See diet section for further details).

4. 20-30 minutes of cardio a day. (See Cardio section for further details and to find your Target Heart Range)

5. Don't worry if you aren't losing fat from a certain area just yet. As long as you are losing bodyfat, you are doing ok. Everyone is genetically predispositioned to lose fat from certain areas before others. The LAST place you lose weight might be your stomach or man boobs so be patient. The body part you are exercising isn't necessarily where the fat is being used for energy.

6. LOOSE SKIN ALERT! Don't expect overnight results. Keep building muscle and eat foods and use lotion that helps with skin elasticity.

7. EVENTUALLY if you do everything right, you WILL lose the weight.

 

[Blinko]

*Reserved*