Lifting Workouts

There is little debate that weight lifting workouts can improve your lifestyle. There is a lot of literature both online and offline about how cardio-vascular exercises like running, aerobics, specialised classes can help you get a sweat and burn the calories. I will not disagree on the benefits of these exercises and how they can help to eliminate many health risks as well as burning alot of unnecessary body fat that keeps us from maintaining the figure of our dreams.

I would also have to raise my calloused hand, and say, that diet and aerobic exercise forms the better third of the big picture, of putting you on your way to an improved lifestyle. But then again, this is just part of the big picture, and a holistic approach is the only way you can truly achieve a healthy lifestyle and a healthy looking body.

This is where weight lifting comes in. Many fitness professionals, (especially female fitness experts), agree that weight lifting is just as important as running and grunting on the treadmill or in the class with some groovy music pumping in the background.

Muscle needs energy to survive on a daily basis. By building up muscle mass through weight lifting, you are basically helping yourself burn that extra little bit of fat daily. Now this is without running or any sort of aerobic exercise. Furthermore, a good 45 minute weight lifting session is considered an-aerobic workout, which also burns calories and fats, just in specific parts of the body. Resistance training also promotes that ‘lean and chiselled’ look that a lot of us are going for. Aerobics help to burn much of the surface fat that covers these muscles, and allow them to shine through, but without weight lifting, there is nothing to show for it.

Look at Usain Bolt or any of the other American sprinters. Their physiques are amazing, their musculature spectacular. Weigh lifting and resistance training gives you strength and power in your limbs, toughening them up and decreasing the likelihood of an injury.

Weight lifting also hides the effect of aging. Muscle atrophy and degradation can be slowed down and its physical and visible effects halted (for a time) with a toned physique achieved through weight lifting. It isn’t the fountain of youth, but it is a mechanism for you to stop that age old internal biological clock in your body.

There are many experts that can teach you how to effectively use weight training as a complement to your workouts. It is important to know exactly what your objectives are and how weight training can be used to improve your lifestyle. Authors from various sources can help you do this.

Weight lifting workouts have many benefits. They improve muscle mass and bone density while increasing your basal metabolic rate through increased muscle density. These benefits are extremely important in the anti aging process and are especially pertinent to women. This is because women lose calcium during pregnancy and are more at risk of osteoporosis. If you’re looking to shake up your work out, try lifting weights to unveil that sexy body hidden inside you.

Frequently Asked Questions

  1. QUESTION:
    What are some lifting workouts I can do with this equipment?
    I like to work out 4 times a week and my current workouts are getting a little boring. I have a bench set with free weights, a curl bar, and an ab lounge. This small amount of equipment really limits my lifting options. What are some good workouts I can do with this equipment?
    P.S. I like my workouts to last around 45 minutes.
    And when I say free weights, I mean the weights that go on the benching bar.

    • ANSWER:

  2. QUESTION:
    How come when I do arm lifting workouts every other day, I don't see results?
    Of course, while Im lifting my arms feel ripped and tone. But then a few hours after it goes away and the next day its completely gone pretty much. It just feels like a waste of time and its bothering me. I do bicep/tricep/forearm workouts by the way. Is it because it is a long process to getting toned arms or what?

    • ANSWER:
      A number of things...
      -you could be over training, lifting too much
      -your not eating enough, muscles don't grow without food
      - the feeling you get in the gym is a result of increased blood flow, not an increase in muscle. Your muscles don't simply stay big.
      -You will get better results by lifting other muscle groups as well.
      -You could have bad technique

      you'd have to post your routine in the gym for me to get an accurate idea of whats going on

  3. QUESTION:
    Do supersets build muscle faster than normal weight lifting workouts?
    Do supersets actualy build muscle faster than not superseting weight lifting workouts? I notice when I superset I can't lift as much because I do not have the energy, but I know that HGH comes into play more when you superset. Any help?

    • ANSWER:
      It's doesn't necessarily build muscle faster but it certainly works your muscles more and rips them. Warm up with some very light weights and then go onto single set workouts. Once you're fully ready to go start on your supersets. As an example when I do supersets, no matter what I'm training I do 20 reps for each set on the maximum weight I can do to reach 20. That way you're lifting your max and ripping your muscles but also working on muscular strength and endurance.

      See what works for you. I spent about 3-4 weeks just experimenting in the gym before I knew what worked for me and what I like.

  4. QUESTION:
    Where's a good place to get football off season weight lifting workouts?
    I don't have a weight lifting class so I lift after school and I'm pretty much on my own. I tried coming up with my own little workout but I can't think of the right lifts to do and already my coached are telling me I'm getting smaller.. Any suggestions?

    • ANSWER:
      It sounds as if you just need some lifts to start off. Heres some of my staple excercises in the offseason.

      Leg Press
      Squats
      Military Press
      Bench Press
      Incline Press
      Standing Barbell Curl

  5. QUESTION:
    How long should you wait between lifting workouts?
    I just recently started lifting wieghts and I don't know how long to wait until I lift again. It's been almost two days and I'm still sore. Any advice would help.

    • ANSWER:
      do your workouts every other day, dont do a lot of hardcore weight lifting in one day. do it in reps and sets. that will help.

  6. QUESTION:
    What weight lifting workouts stimulate your metabolism best?
    Hi, I've been lifting for awhile, but I am now going through a burn phase and want to know your input on the best exercises that stimulate the metabolism.

    • ANSWER:
      Weight is a troublesome problem for many people, especially those trying to lose it. I tried colon cleanse and it sure worked for me. There is a free trial on right now at http://tadeft.loseweightstore.info , try it out, what's the worst that could happen?

  7. QUESTION:
    How long should I wait to do cardio workouts after I done heavy weight lifting workouts?
    I read some where in a magazine that if you do both you will mix up the growing dna genes and the body will not build muscle because it gets confused from the cardio workouts, maybe?

    • ANSWER:
      You should alternate days. Two days weight, two days cardio, two days weight, etc. And you should only do about 30 mins of cardio. The cardio actually stops having a positive affect on your body after 45 mins.

  8. QUESTION:
    Will i build more muscle if i drink monster milk before and after my weight lifting workouts?
    i heard monster milk has both fast and slow acting proteins in it so thts better then whey protein right. if i lift weights and drink monster milk will i build muscle without getting fat or would i still put on bodyfat??and should i only drink monster milk before and after my workouts or in the mornings too??how many scoops each time?? thnx

    • ANSWER:
      I am not familiar with monster milk, but creatine is great to get more muscle without gaining fat. Creatine gives your body ATP to boost your energy, while also a volumizer. As a volumizer, creatine stores water in your muscles to help them bulk up, water weight and fat are very different; and you will know where the extra weight is being stored. You are to take creatine before your workout to help get your body prepared, then afterwords I recommend glutamine for recovery. This is if you are trying to get stronger and build larger muscle. I get mine from www.techplatesdirect.com - they have a coupon right now 'Angela' that gets you 15% off.

  9. QUESTION:
    How much recoverty time in between lifting workouts?
    Im 18 years old. I used to work out each muscle group every other day. Then in college, i worked them out in push/pull days allowing a little more rest in between workouts. Now I am working out 5 days a week working out each muscle group once a week. How much rest do the muscles really need to recover so I can break them down again? I want to maximize my workouts and not give extra rest when i could be breaking them down again. thank you.

    • ANSWER:

  10. QUESTION:
    What is a good rest period between lifting workouts?
    In days? Also, what is a good rest period for ab workouts?
    Currently, (every other day) I do 3 sets of bench press,3 sets of flys,3 sets of curl-ups,12 pull-ups,12 chin-ups,30 crunches,30 leg lifts..and then drink an Ensure/Whey Protein drink.......SUGGESTIONS TO BUILD MORE MUSCLE?PLEASE?

    • ANSWER:
      You should rest a muscle 2-3 days before exercising it again. A typical bodybuilding workout is split as follows:

      Monday - upper body (chest + back)
      Tuesday - lower body (hams + calves) + abs
      Wednesday - rest
      Thursday - upper body (biceps + triceps + delts)
      Friday - lower body (quads + calves) + abs
      Saturday - rest
      Sunday - rest (and maybe some cardio if you are gaining weight too fast)

      It's OK if there's some overlap in muscle exercises in workouts, just not too much.

  11. QUESTION:
    How should rest periods in between weight lifting workouts be scheduled?
    I've been working out with weights to build arm and chest muscle. I know that for your muscles to grow you should rest about 48 hours between every workout for a muscle. Is it okay if I work one set of muscles one day and another the next, thus allowing 48 hours for each set of muscles?

    • ANSWER:
      yes you can do that but it's better to give your muscles 72 hours to recuperate for better gains.

  12. QUESTION:
    Why is it such a bad thing to do to do arm lifting workouts everyday?
    I work my biceps, triceps, and forearms and it feels like when I take a day or two off, I lose all my muscle and pretty starting over again. But when I workout daily, my arms never go down and just get bigger. So why is it a bad thing to do?

    • ANSWER:
      When you work out, the muscle cells tear apart. It takes a day or so to re-form into larger muscle cells. If you keep working out every day, they'll never re-form and just keep getting ripped.

  13. QUESTION:
    How much should i change up my lifting workouts to avoid my muscles getting used to the workouts?
    Thanks

    • ANSWER:
      Gradually add more weight. That's all it takes. Pay attention to your progress - turn the muscle-building process into a game and constantly aim to better yourself.

      If you're talking about your mind getting bored of the exercises, then every so often chose a different exercise that works the same muscle group. For example, try doing pull-ups instead of seated lat pull downs.

  14. QUESTION:
    will i build more muscle if i drink monster milk before and after my weight lifting workouts?
    i heard monster milk has both fast and slow acting proteins in it so thts better then whey protein right. if i lift weights and drink monster milk will i build muscle without getting fat or would i still put on bodyfat??and should i only drink monster milk before and after my workouts or in the mornings too??how many scoops each time?? thnx

    • ANSWER:
      You will retain more water weight with muscle milk since this product tent to hydrate your muscle, try some simple protein if you are planning to get lean, define body. Also try GRH1000, which are growth hormones and Cryo Test, which are testosterone enhancer. i used it and in six month I gained 10lbs in muscle with body fat only 5%., You can buy them from your local GNC store. These products are not cheap you are looking about 0 for six month supply.
      HOWEVER, THESE PRODUCT ARE NOT FOR MEN WHO ARE UNDER THE AGE OF 21 BECAUSE IT CAN HAVE SIDE EFFECTS, so if you are a teenager you can't buy these product from GNC since they check ID. Here are the website, which explains every thing about these two products.

  15. QUESTION:
    What is best to eat before and after working out? Lifting workouts and cardio workouts each.?
    I don't have any supplements and don't plan on buying any

    • ANSWER:
      Before working out, some sort of carbs, like oats, or bread, or spaghetti, or potatoes. Basically carbs will do an hour before working out. After working out, go for protein, like lean meats. Also depending on your goals, you don't need lifting if you are trying to lose weight.

  16. QUESTION:
    What are ways to get pumped for my workouts, lifting sessions and sports practice?
    Excluding music, (wich i have plenty of) what are methods, suppliments, vitamins, routines etc. that could help me get my adrenaline and blood flowing and get me excited to workout?

    • ANSWER:
      Try using D4 thermal shocks.... They increase your energy and make u lose weight too.

  17. QUESTION:
    is protein powder only good for weight lifting workouts or also others such as cardio?

    • ANSWER:
      Hi,Protein is good for cardio also it helps repair your muscles, try to include more resistance traning in your workouts. Why? Reason is simple, muscle is a great fat burner even at your resting metabolic rate means that you will burn more calories . Cardio only burns while you do it and once you stop, runing its not really doing much for you until the next day .So if you are looking to burn fat and want to make it easier to keep it off you must include resistance. Calorie intake is important but the basic rule is burn more calories than you eat to lose fat. So since 3500 calories equals to one pound of fat if you cut 500 calories daily from you daily intake or burn 500 calories more than you eat in a day. You can lose 1 pound a week. Hope this helped.
      Hit me up on my you tue account for any other question or just to say hi. Peace

      http://bit.ly/MyYouTubeChannelRocks
      -
      http://www.youtube.com/p3p33t0

  18. QUESTION:
    What are good weight lifting workouts for pecs?

    • ANSWER:
      Bench press
      Incline bench press
      Close grip bench press
      Decline bench press
      Push ups
      Dumbbell flies
      Incline dumbbell flies
      Chest dips

      Good luck.

  19. QUESTION:
    weight lifting workouts, why am i getting weaker every week?
    so I was doing fine and making steady process in terms of strength in lifting weights, but then suddenly just as i hit my peak strength and was feeling great with momentum and all, the next week, I was much weaker, and then the week after that I was even weaker than the week before...and now im even worse, even though I didnt really change much in terms of diet or workout plan..why is that? did I overwork myself or is it a diet thing, not getting enough calories/energy?

    • ANSWER:
      To gain muscle you must eat more than you normally do while working out. Average how much you were eating before you started lifting, and add 500 calories to that. Eating too little while working out can result in muscle loss which is what we dont want to happen of course.

      Also are you resting? you're only supposed to work out every other day meaning you need to rest a day between work outs. Resting is the time you're muscle repairs and grows back stronger and bigger, not when your actualy lifting the weights.

  20. QUESTION:
    What weight lifting workouts will help my power hitting/ long ball?

    • ANSWER:
      work on your hands and forearms........

  21. QUESTION:
    What are some of the best cardio and weight lifting workouts for strength and endurance in brazilian jiu jitsu

    • ANSWER:
      streaching is most imporatant for the style

      build overall fitness like run alot

      they use core and legs so do sit ups planks and squats but make sure to build unbelivable leg flexability

      poh and rolling around is important

      checkk out submissions101.com see if they got sumin

  22. QUESTION:
    What are the best baseball workouts/weight lifting?
    The regular season is in 2 months, and I was wondering what the best weight lifting exercises were for batting and gaining appropriate muscle for baseball. Btw I play 1st base and outfield, if that helps.

    • ANSWER:
      In my biased opinion, the best workout you can follow to get yourself in playing condition with the most baseball specific exercises is the Major League INsider Training system that I created. As the former head physical therapist and assistant strength coach for the New York Mets, I had help from two of the best in the game...David Wright and Johan Santana to create complete specialized day by day workouts for both hitters and pitchers. I think with the limited time you have before the season starts, you'll find no better resource to get you where you want to be this season. You can find it at http://majorleagueinsidertraining.com

      Best in health and baseball,
      Jeff

  23. QUESTION:
    Can I do Sprinting workouts without weight lifting?
    Basically my workout will consist of a quick abdominal workout followed by a cardio workout/push-ups, and I will be doing this 6 days a week. I've already lifted and gotten the muscle that I want, now I just want to get more cut up. My diet will fit what I am doing, but my main question is can I achieve my goal without lifting weights and Just doing cardio, abs, and push-ups?

    • ANSWER:
      You will also need to watch your diet. Diet is just as important as working out itself.

  24. QUESTION:
    Does weight lifting and body workouts make you lose weight?
    Hi, I started working out at my local gym and its been great so far. I usually workout my arms, legs, and abs by using diffrent machines and exercises and weight lifting. By doing this, would it really build up my metabolism? If I work out my abs, will it burn fat in my stomach? Im a male, by the way, 15.
    Thanks

    • ANSWER:
      First check out what is your blood group and what diet is good for your health .

      Basically there are 3 types of Diet

      + ----- HIGHLY BENEFICIAL, FOOD ACTS LIKE MEDICINE
      O ----- NEUTRAL FOOD
      X ----- AVOID, FOOD ACTS LIKE A POISON

      Check out what diet helps lose or gain weight and what diet is really good to be healthy based on your blood group .

      -Blood group O is for Old.- Type O.

      http://www.diskovery.co.in/how_to_loose_weight__how_to_gain_weight

      "FOODS ENCOURAGE WEIGHT GAIN"
      Sweetcorn
      Kidney beans
      Cabbage
      Brussel sprout
      Cauliflower

      "FOODS ENCOURAGE WEIGHT LOSS"
      Liv 52
      Euterpe Oleracea
      Sea food
      Iodized salt
      Liver
      Red meat
      Spinach
      Broccoli

      -Blood group A is for Agrarian.-__ Type A.

      http://www.diskovery.co.in/how_to_loose_weight__how_to_gain_weight

      "FOODS ENCOURAGE WEIGHT GAIN"
      Meat
      Dairy foods
      Kidney beans
      Lima beans
      Wheat

      "FOODS ENCOURAGE WEIGHT LOSS"
      Liv 52
      Euterpe Oleracea
      Vegetable oils
      Soya foods
      Vegetables
      Pineapple

      -Blood group B is for Balance.-__ Type B.

      http://www.diskovery.co.in/how_to_loose_weight__how_to_gain_weight

      "FOODS ENCOURAGE WEIGHT GAIN"
      Lentils
      Sweetcorn
      Peanuts
      Sesame seeds
      Buckwheat
      Wheat

      "FOODS ENCOURAGE WEIGHT LOSS"
      Liv 52
      Euterpe Oleracea
      Green vege
      Meat
      Lamb Liver
      Eggs

      __ Blood group Type AB.

      http://www.diskovery.co.in/how_to_loose_weight__how_to_gain_weight

      "FOODS ENCOURAGE WEIGHT GAIN"
      Red meat
      Kidney beans
      Seeds
      Sweetcorn
      Buckwheat

      "FOODS ENCOURAGE WEIGHT LOSS"
      Liv 52
      Euterpe Oleracea
      Tofu
      Seafood
      Green vege
      Dairy products
      Alkaline fruits
      Pineapples

      Along with diet Burn Calories Learn Dancing and Exercise with NINTENDO WII or SONY PS2 PS3
      Check these games with Dance Mat

      For WII
      http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-keywords=wii+dance+mat

      for SONY PS2
      http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-keywords=ps2+dance+mat

      For SONY PS3
      http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-keywords=ps3+dance+mat

  25. QUESTION:
    Will a combination of Heavy Lifting and Light Extreme Endurance workouts get the results I want?
    I plan on doing Heavy lifting 3 times a week to gain muscle mass and power, and doing p90x workouts to increase my cardiovascular strength and muscular endurance. I think this would make for a killer fighting workout because I would gain some mass and have pretty good endurance.

    Will this workout get what I want? ANY Thoughts are appreciated
    I'll only be doing p90x 2 or 3 days a week.

    • ANSWER:
      Well, from experience- If you hit the weights hard, then you won't be able to do Px90. If you are able to lift heavy and still do Px90... then you are doing something wrong... I mean if you squat and work on legs and stuff then you really wont be able to stand for about half a week after your legs day.

  26. QUESTION:
    I need some good songs like these for heavy lifting workouts?
    Freddie Gibbs- what it be like (rap)

    undead hollywood- undead

    I will give best answer to whoever helps me the most. ...thanks

    • ANSWER:
      songs i lift to are:
      the beautiful people - marylin manson
      rob zombie- superbeast , scum of the earth , demon speeding , iron head , dragula , feel so numb.
      ramstein - bang bang , mein teil
      slipnot - i am hated , my plague , (sic) (molt-injected mix)
      slayer - raining blood
      lamb of god - ruin, laid to rest, redneck
      white zombie - i am hell, children of the grave
      amon amarth - death in fire
      ensiferum - battle song
      high on fire - rumors of war
      blood and thunder - mastodon
      puritania - dimmu borgir

      and for rap

      24's -TI
      audio meth - rick ross
      lil wayne - ride with the mack
      tupac - hit um up
      b.ig. - gimme the loot
      mobb deep - shook ones
      young buck - dope game
      drake - forever
      we pop - RZA
      go to sleep - eminem
      kids - chiddy bang

  27. QUESTION:
    Are they any websites to get Defense or of fence lineman weight lifting workouts?

    • ANSWER:
      PR Sports Performance is a sports training website ran by Division I strength and conditioning coaches. Check them out.

  28. QUESTION:
    What are some good weight lifting workouts?
    Kinda small looking to get bigger

    • ANSWER:
      Hi Chuck,

      A really good resource is Arnold Schwarzenneger's New Encyclopedia of Bodybuilding. It has a ton of different workouts you can do and is pretty cheap (I think you can get it on Amazon for less than ). It's a little thick, but it's also very beginner friendly.

      Matt

  29. QUESTION:
    What are some workouts, exercises, and lifting areas to add velocity and distance when I throw a football?
    I'm basically trying to find out what target areas and weight lifting exercises I can do to be able to throw the football farther and with more velocity. Please only serious answers and experienced football players reply. Thanks.

    • ANSWER:
      masturbation

  30. QUESTION:
    does eating protein after weight lifting workouts help your muscles recover faster?
    i work out really hard, and whenever im done with my workouts i become really tired for the rest of the day, and my muscles look puny because theyve been broken down, would eating a few houndered calories more help me recover faster either? ive been working out for 11 weeks now

    • ANSWER:
      oh thats why u was hatin on me..cuz u JUST NOW started working out n im way ahead of u..
      1st of all how can u tell ME wut i wuz benching?! dont be jealous,i asked because i want 2 get where i need 2 b..
      ok maybe i wouldnt be at 400...but atleast 350
      why wuld i lie? 2 impress ppl on answers? lmao that pathetic.. i culd post a video on youtube 2 prove what im benching..
      but i aint worried about u..

      anyway!! u should eat 1gram of protein for every pound u weigh..

  31. QUESTION:
    What weight lifting techniques or workouts can help me increase strength?
    I go to the gym frequently and i am an intermediate lifter. I just want to know different things i could try maybe over a span of a week or even a month that would help build strength and bring my other lifts up.

    • ANSWER:

  32. QUESTION:
    Are intense weight lifting workouts good?
    Lets say you only lift weights 1 or 2 times a week

    Using heavy weights to gain strenght and get bigger, you do each set of reps like its the last one you'll do and your life depended on it BUT you would rest enough between sets.

    Is this bad ??? I mean im not gonna do more than 20 reps

    • ANSWER:
      You don't want to work to fatigue on all your sets, it can lead to overtraining. There are a lot of well-established routines that people use for high-intensity lifting, and your best bet would be to follow one of those. Google "5x5" and "pyramid training," to start with. If you really lift heavy on a plan like that, you probably won't be able to lift more than once or twice a week.

  33. QUESTION:
    I want to build muscle in my legs, stomach, and arms. What kind of weight lifting workouts target these areas?

    • ANSWER:
      Biceps - curls, hammer curls, diagonal hammer curls and chin ups

      Triceps - tricep kickback, tricep curl, skull crusher, bench dips

      Abs - situps, diagonal situps, crunches, leg tucks, VKRs

      Legs - Squats, lunges, one leg squats, leg curl, leg extension

      I hope I have helped.

  34. QUESTION:
    Can you lose body fat by just weight lifting and ab workouts?
    I have an ab routine that's amazing, but since coming to college I've been doing it a lot less because of classes and such. Basically I want to get slimmer but still maintain muscle mass. What would be some realistic ways to accomplish this?

    Thanks :]

    • ANSWER:
      Weight training helps burn fat, so if you do some cardio too, you will burn it faster.

  35. QUESTION:
    is muscle milk great to have after heavy lifting workouts?
    does muscle milk build the muscle further with all the protein it has?

    • ANSWER:
      yes you are supposed to drink it right after a work out! thats when you muscles are drained and the "flood gates" are open to induce nutrience and protein into your body! drinking it before will make you feel heavy and sluggish! it also helps heal the damage you did to the muscle tissue while working out and blocks some of the lactic acid from building up causeing you to be sore.

      i personally use cyto gainer! it has more protein and slightly less carbs!

      tell me what you are stacking?! are you taking any other sups?

  36. QUESTION:
    What is the most important when losing weight ? Lifting weights, cardio workouts or dieting ?
    Or if you could rank them in order of importance.

    • ANSWER:
      Of all three, diet is the most important. Diet is so often overlooked or ignored and too much emphasis is put on exercising as the primary or even sole means of "weight loss". For this answer, I'm referring to weight loss as actually bodyfat loss, which is the only healthy form of weight loss. There are a few aspects of this to consider. For one thing, food needs to be healthy and it's best to come from whole sources such as lean proteins, complex low GI carbs and good fats. Junk and fast food are mostly empty calories. Also, the frequency of caloric intake is important - studies have shown that 5-6 meals per day is optimal, so that bodyfat is released for energy instead of being retained. Finally, enough calories for your body is very important so that you aren't starving yourself, but also not too many calories so you're not adding to bodyfat levels.

      Not to say exercise isn't important - for most people, physical activity is required for significant bodyfat loss to occur along with good diet. Of the two forms you listed, believe it or not lifting weights is the more effective for bodyfat loss, and here's why: when you lift weights, the body must recover and heal itself from the exercise, so not only do you burn calories during the exercise, but calories are burned at rest, even during sleep, in order to heal itself. Additionally, the more lean muscle you have the higher your RMR (resting metabolic rate), so the more calories burned during the day. With cardio, most calories are burned only during the exercise, with the exception of high intensity cardio which will raise the metabolism for up to several hours after the exercise. With strength training, additional calories are burned 24 hours per day.

      A combination of weight training and cardio is optimal for fat loss. If done on the same day, weight training should always be done first. Do not lift every day, and only exercise the same muscle group no more than two days a week. Give yourself at least one day a week of rest and recovery. Be sure your diet and caloric intake reflects your activity levels.

  37. QUESTION:
    What are some defensive linemen workouts, drills, and lifting routines?
    I'm a high school football player just looking for some stuff to do in the off-season while my team is not practicing. The info in the question is what I'm really looking for but tips, links, videos, and technique will also help.

    • ANSWER:
      You could always check with your coach for tips.

  38. QUESTION:
    What are some chest workouts that don't invole lifting?
    I hurt my arm playing ball and i need to do chest workout. Unfortunatley, it hurts to lift so I need something other than the tradition pushups or bench press. Thanks!

    • ANSWER:
      a sit up 100 a day in 50/50 intervals will keep you in shape untill your arm heals.

  39. QUESTION:
    How do I mix in Core workouts with power lifting? what is a good source on Core Training?
    I like these Core exercises but how do I add them to my powerlifting routines? How often do you train core exercises? If I squat heavy weights one day and do Core training 2 days letter will that ruin my recovery?

    • ANSWER:
      no it wont ruin it but it you are doing simple core exercises then do them every day people say this is bad but ask a marine and see what he says

  40. QUESTION:
    what is the best supplements to use before ,during and post wieght lifting workouts?

    • ANSWER:
      Before- Creatine!!! Try NO-Xplode!! make sure to take it on an empty stomach or you'll regret taking it!!!
      During- drink lots of water if you've takin the creatine! keep hydrated!
      Post- Drink a protein shake! i prefer Whey Protein!

  41. QUESTION:
    What are some workouts to increase lifting strength?
    any help is appreciated.

    • ANSWER:
      I have had many training "plateaus" when I was a frequent lifter. One technique that worked for me was doing forced reps either with or without help from a workout partner. If you're by yourself then you can use a preacher curl bench and use one arm to curl the dumbell and the other to help yourself out when you can't do any more with one arm alone. It gave me amazing results.

  42. QUESTION:
    Is it ok to go for a 15 min run prior to weight-lifting workout?
    I am trying to mix some cardio into my weigh-lifting workouts. My primary goal is to gain muscle, but I want to stay healthy as well.

    • ANSWER:

  43. QUESTION:
    Is it ok to go for a 15 min run prior to weigh-lifting workout?
    I am trying to mix some cardio into my weigh-lifting workouts. My primary goal is to gain muscle, but I want to stay healthy as well.

    • ANSWER:
      If you are trying to burn fat and gain muscle I would do the cardio after. Save your energy for weightlifting first and burn all the sugars you have stored. Then do the cardio and you'll start burning fat stores since you don't have carbs to burn.

  44. QUESTION:
    Weight Lifting Workouts?
    I'm trying to streamline the number of exercises I do during my weight lifting workouts. I feel like I'm doing far to many and that I need to focus a little more.

    Which specific exercises should I do?

    • ANSWER:
      I think your doing the right thing in looking to streamline your workouts. Allot of the more exotic exercises you see in magazines are useless for the majority of people reading it. It's all very well if you already have a great base to build on and you just need to etch in some muscle detail but if not they are pointless.

      It sounds a little cliche but you need to focus on the basics. So that's dead lifts, squats and bench press. These 3 exercises will hit ALL the major muscles in the body and create a great muscular base for you to sculpt with those other fancy exercises at a later time.

      Check out http://www.weightroutine.com/

      There is plenty there on weight lifting workouts and routines to absorb and try.

      All the best

  45. QUESTION:
    weight lifting workouts?
    i'm a 16 year old boy, about 5'4, and about 120-125 pounds. i'm pretty skinny so i want to start weight training. i'm on the wrestling team so i've done lifting before but never on my own so i don't really know where to begin, how often to do it and especially what exercises to do in my workouts? can anyone send me some workout routines or some place i can find one, that would help a lot. thanks.

    • ANSWER:
      iight well your a good age and weight to start and get big.. all you need to know is workout about 4 times a week or 3 for a start up.. and um whenever you do a workout.. do 3reps of 8sets for a start up.. Do you have an iphone or itouch??? you can download this app called "Fit Builder" It costs money but if your iphone/itouch is jailbroken then its free!! lol ima give you some websites too check those out!!

  46. QUESTION:
    What workouts (weight lifting) are best for looking big with minimal effort?
    I want to look big, but I don't want to spend much time in the gym because...well...I'm lazy and don't have much time. Typically, I do 5 sets of bicep curls, dumbbell bench press, shoulder shrugs, and crunches. I do this because I think that big arms, big pecs, big shoulders, and ripped abs make you look big.

    However, I'd like your opinion. What parts of the body make a man look big? What are the best workouts to LOOK big with minimal effort?

    • ANSWER:
      Here's the problem, my friend. THere's a saying, "You reap what you sow." That means, if you're not going to put the effort in, you really can't get that large. It's like fat people saying they want to skinny down, but don't want to work for it.

      If you want to get bigger, drink a ton of beer and sit around. You'll be bigger.

      Push-ups and pull-ups are the best way to get serious strength. But you have to invest time to get good at them.

  47. QUESTION:
    what other workouts can you do with a weight lifting bar?
    besides the obvious bench press, what other workouts can you do with a weight lifting bar (not sure if thats what they're called :P ). it would also help if you could specify what parts of the body they work too. thanks ^_^

    • ANSWER:
      You can do: curls (biceps), skull-crushers (triceps), straight arm raises (shoulders). There are so many different lifts you can do with a simple straight bar. Search the bodybuilding.com forums for more help.

  48. QUESTION:
    Can I start lifting weights? and please recommend workouts...?
    i'm 13 years of age and i want to start lifting weights, but then i know that i'm still developing and all.
    i do pushups and i want to do more workouts.
    any suggestions?

    (i passed puberty already)

    • ANSWER:
      Here's a basic test. 10 x pullups, 20 x pushups, 50 x sittups, run 1 mile (not sprinting or jogging but a nice solid run). If you can't do these things than you shouldn't be lifting weights. Work with your own body weight until you can reach these goals. As for good workouts I highly recommend the Men's Health Total Body Work Out books. They release a new one every year full of different workouts to obtain different results, athlete profiles, recipes, and generally good advice. All ways work out with a buddy so that if you need one you can have a spotter also so the two of you can track each others progress and motivate each other to get those last couple of sets in. Allways practice good posture, breathing, and steady movements. Don't push yourself, you are still developing and the last thing you want to do is dislocate something and end up with one arm shorter than the other because you got ahead of yourself.

  49. QUESTION:
    Cardio workouts before weight lifting?
    Ok so i head that doing cardio before weight lifting is a bad idea and it's much better to do cardio after because while doing your cardio you burn all your carbs and fat, therefore you don't have much energy for weight lifting. I have been doing cardio before weights for quite a while now and don't really want to change my routine i've kept so traditional for 3monthes. But im willing to change if it benefits that much. 2 questions i have are these:
    1. So say i weight lift first then drink my protein shake with about 40g of carbs, then i go to do intense cardio, won't i burn the protein and carbs in this cardio workout? or will the protein still build my muscle from weight lifting?
    2. So say I do some intense cardio first. Is it possible for me to refuel my body by eatting fast carbs (simple sugars) after that cardio to fuel for my weight lifting workouts so that i can workout out to my potential?

    • ANSWER:
      Yes, You need more energy to do Your weights first. But You have the right idea. Your body does'nt actually 'burn' protien. so on this You are good. Remember that You can re-up Your cabs at any time, mid workout if You really have to. If You want to do Your cardio first, do it, just give Yourself some time to recover. God luck.

  50. QUESTION:
    Can I get in shape by just lifting weights and doing body weight workouts?
    I have a weight machine in my basement. Can I get in shape by doing that and other things I can just do in my basement. It's really hot outside, and I cna't drive myself to a gym yet (too young for a lisence)

    • ANSWER:
      Besides doing anaerobic(weightlifting, push ups, pull ups) you'll need to do aerobic(NOT aerobics!) exercise! Like walking, jogging, running, swimming.
      Aerobic exercises are those which elevate the heart rate and help burn calories(excess weight stored as fat!)


Lifting Workout Routines

Is your fitness programme delivering the body you want? Are your muscles shaping up? Do you look in the mirror and see the sexy, muscle toned image you desire staring back? Or do you see disappointment after all your hard work and 00004000 effort; not to mention the expense? You're ready to throw in the towel, sell the equipment you bought that almost broke the bank and go back to your either skinny or flabby bodied self! STOP. Keep on reading and you will have that gorgeous body, without expensive equipment or supplements or dangerous steroids.

Weight Training Routines will help you realise your dream. Just imagine only performing a total of three hours weight training per week. Now that's better than spending every spare minute in the gym, or splashing out on expensive equipment! Complete only two to four unique muscle crunching sets. Finally, train each muscle twice every five days. That's it! Your workout routine is not going to takeover your life because it needs to be something you look forward to doing, not something you cringe thinking about. So let' get going for that perfect, sexy toned up body the ladies will fall over each other to get hold of!

Frequently Asked Questions

  1. QUESTION:
    What are some good weight lifting and workout routines?
    I just recently bought a weight set. It has the ability to do bench and inclined bench press, butterflyes, a leg lifter thing, dumbells where I can add as much weight as I want, and a thing where you can put your arms to use a curling bar (I also bought a curling bar). I also bought an excercise ball to help me do sit-ups and push-ups. Anyone know any or know of a website that can help me get started on a weight lifting and workout routine? Greatly appreciated.

    • ANSWER:
      Here is a site you can check out, to get the best use of your weight set!! Good Luck!!

  2. QUESTION:
    weight lifting workout routines for swimmers?
    The gym i go to doesnt have free weights btw. What is a good workout i can do to pack on some extra muscle to compliment my swim workouts?

    • ANSWER:
      You could make your own from stuff around your house; For example: you could take two old bleach bottles and fill them with cement and put a metal bar betweem and then pour water into the concrete and let it harden, then you have barbells to lift. You could also do things like sit ups, push ups, run up and down your stairs, and jog around your neighborhood to build up muscle, strength, and endurance to help you improve for swimming.

  3. QUESTION:
    What is a good running/weight lifting workout routine?
    I want to start a body weight lifting routine (with pull-ups, push-ups, etc.), and run on the off days (not a very intense run). What would be a good, balanced, and effective routine using those criteria?

    • ANSWER:
      I just started my workout routine 4 weeks ago. I have found that if I run 3 times a week, and weight lift 3 times a week, then this is sufficient to keep me working and prevents me from plateuing. So on the even days of the week I run, and on the odd days of the week, I lift weights. I always give myself Sunday off as a reward for "keeping with the program" the other 6 days of the week. Hope this helps and keep with your program!! Sincerely, Fred, RN

  4. QUESTION:
    Are there any good workout routines that build muscle w/o weight lifting?
    I am 14 and am a pretty scrawny kid but I want to build muscle w/o using heavy weights. I hate lifting so much, it's just too dull to keep myself motivated. Any fun workout routines (aerobic, etc.) that help build muscle quickly without the use of heavy weights? Thanks in advance.
    I was kind of joking when I said scrawny. I'm just skinny.

    • ANSWER:
      Aerobics and such will tone, but not build much muscle, and not quickly. The best way with no weights is to use your own body weight. Situps, crunches, dips, leglifts, pushups, pullups. A cable type machine is the next step up, one that can allow multiple angles of crossovers and extensions. After that is machines that require weights, and then free weights.
      If you stick to ty-bo or aerobics you will stay scrawny, just get a cut look.

  5. QUESTION:
    What is a good lifting/workout routine for me?
    I am only lifting for about 25 days to get ready for tennis season.
    I am also in a school competition with a swimsuit round where i want to get bigger for..(mainly chest, abs, arms, and back)

    Does Anyone know of a good routine i could do? I looked at ones where it is like each day you work out a different muscle, but I dont know if that will do anything since i am only going for about 25 days.

    Thanks so much!, will give 5 stars!

    • ANSWER:
      you won't see a single change in body composition in 25 days even if you do everything right. why the fuck wouldn't you work legs, the thing you're talking about is called a split and it isn't good for a beginner, look up rippetoes/bill starr 5x5/iron addicts simple power based routine, 8-10+ hours of sleep and a lot of food are necessary (you still won't see anything other than strength gains in your first few months)

  6. QUESTION:
    What is the best Weight lifting routine/workout for every day of the week.?
    I want to know the best workout routine so I can work out every day. Specifically what muscle groups can i work one day and then what could i work the day after, giving the muscle groups one day to rest?

    • ANSWER:
      monday - chest -bech press, flyes
      tuesday-back- chin ups, lat pulldowns, rows
      wed- cardio, abs
      thurs-shoulders- overhead press, front and side raises
      fri-Legs- squats, deadlifts, leg press
      sat- cardio, abs
      sun- sleep

  7. QUESTION:
    Wight lifting and workout routines/exercise?
    Okay, I have a few questions but first here is my workout routine.

    Monday, Tuesday, Wednesday & Friday: Weight lift (arms and legs)
    Thursday: Dance classes
    Saturday & Sunday: Rest

    I walk on random days whenever I feel like it but it's probably about a mile. I have no special diets or anything, I am 18 and about 5'8" & I weigh around 145 but it's all muscle. I am thin/toned.

    I am wondering:

    1. I heard that weight lifting everyday is bad because it doesn't give your muscles time to heal so should I be working out every other day? Like Pilate's, cardio or stretching?

    2. Are there any certain diets I should be on to promote muscle tone and definition? Are there any benefits to dieting with exercise?

    3. I am right handed but my right bicep is noticeably smaller than my left. What should I do to catch it up with my other?

    Right now I am thinking I should be doing a workout dvd every other day instead of weight lifting everyday. I'm not quite sure if there is anything I am doing wrong or can improve on. Can you recommend a workout schedule and any good workout dvds? I am not trying to bulk up just stay fit.

    Thanks for your time!
    Also lighter or heavier weights and how many reps?

    Thanks again.

    • ANSWER:
      Working out the entire body on an everyday basis isn't good for your body, because like you said, it doesn't give your muscles enough time to recover. You should have about 48 hours of resting between lifting. It would also be more beneficial to you if you rotated working out different parts of the the body on different days. For example, lower body on Monday, and arms and/or pecs on Friday. Also, try to get at least one or two more days of cardio in just to keep your cardiovascular system running strong.

  8. QUESTION:
    need a heavy lifting leg workout routines?
    ok trying to get bigger, and need to know some good leg workouts and rep number, like calf raises:do I still do as heavy as I can and about 6-8 reps or what? currently doing this, all heavy weights

    Squats x6-8
    Deadlifts x6-8
    Straightleg Deadlifts x6-8
    Calf raises x12-14

    • ANSWER:
      hey dude.. u are on the right track here.... u pretty much are doing most of what u can do...

      i would advise u to do 3 - 4 sets per each exercise the reps u are doing are good

      also i would advise u to add leg presses in there..
      also add in one more execise for your calf

      thats what i can say....

  9. QUESTION:
    What is the best lifting workout routine to gain muscle quick..??
    well im 16 and starting summer training for football..I dont kno what to do in the same day, for example should i do chest with arms?

    • ANSWER:
      There are so many ways to approch this. I would start with training 3-4 days per week. Monday - Do pulling exercises (rows, pullups) on the same day as biceps. Wed - Pushing and tricep exercises. Friday - legs/deadlifts/shoulders. Then try and work in a day or two of medium intensity conditioning to get ready for football.

  10. QUESTION:
    Can anyone reccommend some good workout routines and some weight lifting supplements (not steroids) to bulk-up
    im 5'8'' 145 lbs, just wanna look bigger :)

    A link to a website or some reccommendations, anything.

    • ANSWER:
      Weight lifting is the best way to bulk up. If you just want to look bigger you can go to one of those spray tan places and they can spray you so that you look like you have more muscle definition.

  11. QUESTION:
    Any good workout/weight lifting routines out there?? Any good advice on a routine??
    Im 15 years old, 6'2", 180 pds. im wanting ti get buff and gain lean muscle. I know you have to eat a lot of protein and good carbs, i eat really healthy too.

    • ANSWER:
      lift 5 days a week, do a diff muscle group every day. shoulders monday, arms tues, legs wed, back thurs, and chest fri. Do as many exerceies as you can, low rep, high weight. do taht for about 10 weeks then take a week off. take protein if you can too. this will def build muscle.

  12. QUESTION:
    Do you have any links for a beginners weight lifting workout routine?

    • ANSWER:

  13. QUESTION:
    What is the best workout (lifting) routine to gain muscle mass. ?
    I want to know the specific workouts u do on a certain day ( reps and sets also)

    • ANSWER:
      Mini-Guide to
      Weight Lifting to
      Build Muscle Mass

      If you want to build muscle mass with your weight lifting, you need to train heavy and train hard. Your training needs to be infrequent but extremely intense. And then you need to follow that up with plenty of rest time to allow your body to repair and rebuild muscle.
      Basic Strategy • Exercises and Sample Routines
      Routine Methods • Intensity and Tempo • Splits and Muscle Confusion
      Adequate Rest • Warming Up and Stretching • More Articles
      General Information
      Weight Training Programs Weight Training Programs To Build Muscle
      Summarizes all the important parts to designing a weight training program to gain muscle mass.
      Weight Training Terminology

      Weight Training Terminology
      The terms and lingo of the weight training world defined as used on this site.
      Building Muscles Building Muscles - A Look at Muscles and Muscle Growth
      An introduction to the different fiber types of muscles, how to target and use progressive overload to force them to grow.
      Bodybuilding Tips Checklist Bodybuilding Tips Checklist
      A checklist of 21 bodybuilding tips to check in the interest of doing as much right as possible to get the best results.
      Free Weights vs. Machines Free Weights Vs. Machines
      Why free weights provide a workout superior to machines for those looking to build muscle mass and gain weight.
      Tom Venuto

      Are You Bodybuilding or Weightlifting?
      Tom Venuto tells you why focusing on your form and not just "lifting weights" can increase your muscle building results.
      Sean Nalewanyj

      Increasing Your Natural Testosterone Production
      Sean Nalewanyj gives you 10 steps to maximizing your natural production with your workouts.
      Exercises and Sample Routines
      Weight Training Exercises Weight Training Exercises Database
      Form and technique for all the top weight training exercises seperated by muscle group. With pictures and video.
      Jason Ferruggia Ferruggia's Muscle Building Exercises
      Jason gives his top 10 picks for the best exercises for building muscle.
      Sample Bodybuilding Routines Sample Bodybuilding Routines
      10 sample routines, from pre-program routines to single set routines to more advanced intensity-builder routines.
      Vince Delmonte Delmonte's Skinny Guy Transformation Program
      Vince presents a 12-week program for skinny guys looking to add serious mass.
      Weight Lifting Legs Weight Lifting Leg Exercises
      The muscles of the legs and the exercises that make muscle stick on them.
      Sean Nalewanyj

      Proper Deadlift Technique For Big Muscle Gains
      Sean Nalewanyj tells you how to use this basic exercise to produce big gains throughout the body.
      Weight Lifting Chest and Back

      Weight Lifting Chest and Back Exercises
      The muscles of the chest and back and the exercises that put size on them.
      Sean Nalewanyj Training For The Huge Chest
      Sean Nalewanyj's weight lifting exercises and routines for building a chest you can be proud of.
      • Also see Sean's free video lesson on building a chest (offsite) - Proven Principles For Thick, Powerful Pecs
      Sean Nalewanyj

      Back Training Workout: In Pursuit of The Wide, Muscular Back - Sean Nalewanyj gives you the keys to the back and and gives you a workout that will improve your width.
      Mike Westerdal

      Westerdal's Bench Press Blasttoff Routine
      Mike tells you 8 mistakes to avoid and lays out a solid bench press routine.
      Mike Westerdal

      Increase Your Bench Press
      Mike Westerdal tells you why overtraining can kill your gains and how to train hard and smart for those increases.
      Weight Lifting Arms, Shoulders, Abs Weight Lifting Arms, Shoulders and Abs Exercises
      The muscles of the arms, shoulders and abs and the exercises that will make them bigger.
      Sean Nalewanyj

      Arm Training 101
      Sean Nalewanyj tells you how to train to grow a massive pair of arms.
      Jeff Anderson

      How To Get Bigger Biceps
      Jeff Anderson gives you three easy steps to making your biceps bigger.
      Vince Delmonte

      Delmonte's Building Bigger Biceps Program - Vince gives you a complete program with an emphasis on increasing your biceps.
      Tom Venuto

      Top Performing Workout Routines for The Arms
      Tom Venuto gives you a list (14 routines long) of the arm workouts he has found to be the most productive.
      Sean Nalewanyj

      How To Get Big Shoulder Muscles
      Tips and routines from Sean Nalewanyj for developing some massive shoulders.
      Jeff Anderson Compound Exercises For Muscle Gain
      Jeff Anderson tells you which compound weight lifting exercises and why they are your best bet to build muscl

  14. QUESTION:
    i want to build muscle fast and workout my abs, what are some good workout/weight lifting routines?

    • ANSWER:
      Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

      The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

      *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

      Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

      Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
      Adults: http://www.halls.md/ideal-weight/body.htm
      Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

      It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

      *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

      Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
      http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

      Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

      *3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

      Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

      A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

      *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

      *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

      Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

      *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

  15. QUESTION:
    Lifting/ workout routine?
    Me: 6ft tall / 160 lbs / under 10% body fat

    I have been lifting off and on about 2-3 times a week for a few years now and I seem to be staying stagnant in my muscular build. I am very lean and cut but i lack the thick muscular build that i want. I do play basketball a lot and road bike about 20 miles a week so I am very active. I am looking for a lifting routine that is 4 days a week and i want to gain muscle mass (since i already have the definition).

    What i usually do now is Bicep/tricep one day then chest another day and back and shoulders one day. I mix in Abs every time I am at the gym but I hardly ever workout legs.

    Can somebody create a lifting routine for me?

    ~~~Questions I have~~~
    What muscle groups should i be working out together?
    I seem to lack the drive when i lift (as im doing my reps i get it in my mind i cant do the last one so i stop) i want that extra push. What do you reccomend?

    What kind of shakes, supplements etc are good?
    --- I used to drink a Whey protein shake after i workout....should i be taking something different?

    • ANSWER:

  16. QUESTION:
    how much time should you wait between a one day a week lifting workout and running? i lift one day?
    a week for an hour to maintain muscle mass, not to really get any bigger. i am trying to run for at least 40 minutes as many days a week as possible to get in better shape and lose weight.

    if i lifted weights for an hour (all muscle groups) on monday night at 9 pm, would it be ok to go for a run on wednesday morning at 5 am or would this be too soon?

    my lifting workout is
    bench military curls tris dips pec deck abs lower back lats
    usually takes me about an hour to go through this lifting routine each week.

    • ANSWER:
      They say to alternate your exercise so one day lifting, one day running. If you are only lifting one day a week that's not going to help you much. Better to lift 3 days a week & run 3 days a week .... take one day off for good behaviour !!

  17. QUESTION:
    Weight Lifting/ Workout routine?
    Hi, I am rather new to weight lifting (2 months now) but I am in really good running shape. I was hoping to get feedback on my routine workout (I go every other day). I think I am targeting ever muscle but just wanted to see if you all had suggestions in case I was missing something, It consists of the following:

    1.Chest
    •Bench press- 2 to 3 sets of 8 to 12 reps
    2.Back
    •Lat Pull Downs – 2 to 3 sets of 8-12 reps
    3.Shoulders
    •Overhead dumbbell press- 2 to 3 sets of 8 to 12 reps
    4.Biceps
    •Dumbbell Bicep Curl – 2 to 3 sets of 10 to 15 reps
    5.Triceps
    •Tricep rope extension – 3 sets of 10-15 reps
    6.Quadriceps
    •running
    7.Hamstrings
    •running
    8.Abs
    •running

    thanks! If it matters, I have lordosis (a slight spinal curvature from birth that has not impact on me whatsoever) and tend to stay away from strenuous exercises like dead lifts so I don't accidentally hurt my back.

    • ANSWER:
      "I have lordosis"
      Consult your doctor before before doing any type of exercise, especially involving weights. My guess is that you would not be affected at all, but it's always best to get a professional opinion. DO NOT LIFT WEIGHTS if the doctor tells you you should not.

      1. Deadlifts
      "tend to stay away from strenuous exercises like dead lifts so I don't accidentally hurt my back."
      Your current workout routine will harm your back in the long run. Why? Because you aren't working your back. You will develop a muscle imbalance and your posture may suffer. When you get older, you will need a strong back. You get a strong back by doing deadlifts. As long as you are doing them properly and not increasing the weight too quickly, deadlifts are generally safe (same goes for weight lifting in general). Again, consult your physician.

      2. Isolation vs. compound movements
      Your program is inefficient. Many of your movements are isolation movements. Isolation movements usually target one or two muscles. They waste time and energy because you could be exercising half your body with a compound exercise than just one or two muscles with an isolation exercise.

      3. Lower body and squats
      Your program should include lower body exercises. I am aware you run, but running alone is not sufficient. Even as a runner you should be doing leg exercises which will improve your running. Barbell squats are the only thing you need for your entire lower body. The squat is the king of all lifts.

      4. Reps and sets
      It would be better to concentrate on strength at first, meaning you do low reps. 3 or 5 sets of 5 reps is good for all exercises, with deadlifts only doing 1 set of 5 reps. Strength training will benefit you more than bodybuilding (which is 6-12 reps) as a beginner. Once you are more advanced, you can choose to go for increased muscle mass if you so desire.

      Bench press - good, albeit overrated in popular culture
      Lat pull downs - do pullups instead, they are superior
      overhead dumbbell press - I usually do OHP with a barbell, I guess it's your call. Make sure you are standing when you do this exercise.
      Dumbbell bicep curl - chinups work your biceps much better and also work other muscles
      Tricep rope extension - Do dips, again they work your triceps and a lot of other muscles. Your triceps may also be worked depending on your bench press grip.

      This was a lot to type and probably a lot to read. Guess what, I'm going to give you even more reading material. Below are two amazing websites that I use for strength training. They are the real deal. Check them out and take a long hard look at their routines. If you're anything like me, you will soon see what makes stronglifts and starting strength great workout programs.

  18. QUESTION:
    What would be a good sprinter weight lifting workout?
    Does anyone know what would be a good lifting routine for a sprinter that is doing 100m and 200m dashes? And should i focus more on lower body lifts or upper body?

    • ANSWER:
      This is what my track team does.
      We do dead lifts 3 sets of 3 lifts
      we focus on the hip flexers(sp)
      calf raises and the opposite
      we bench press,
      and on the bench press we also do squats
      we jump over benches that are in a row to work on explosiveness.

      atleast thats what i do :)

  19. QUESTION:
    What are some defensive linemen workouts, drills, and lifting routines?
    I'm a high school football player just looking for some stuff to do in the off-season while my team is not practicing. The info in the question is what I'm really looking for but tips, links, videos, and technique will also help.

    • ANSWER:
      You could always check with your coach for tips.

  20. QUESTION:
    Comments on workout routine weight lifting cardio post pre supplements?
    Hi, I am now working out everyday and would like to see if any educated persons has comments to improve my weekly workout routine. Should I workout anything differently, take any different supplements pre/post workout? Any help would be great.

    Day 1: Weight lifting
    -Pre workout supplements: Black Powder (Creatine) right before lifting, Mostly Protein and some Carbs (from meals earlier in the day)
    -Post Workout supplements: 2 servings of Whey protein (48g protein, 11g BCAA, 8g Glutamine total), 1 serving L-Glutamine 5.5g (with 500mg MSM)... Should I also be adding Dextrose supplement to the mix?

    Workout: All of upper body: Chest, Triceps, All of back, Abs, Biceps, shoulders...
    Hours: 1.5-2hrs with a buddy switching off, we usually do for example 4-5 sets of bench press each then move on and keep doing 4-5 sets of everything targeting every upper muscle group.

    Day 2:
    Pre workout supplements: Mostly Carbs and some Protein (from meals earlier in the day),
    Post workout supplements: Twice as many carbs than protein from eating things like bagels/bread plus milk with small amounts of protein shake mix. Should I be taking Dextrose post Cardio?

    Workout: Completely Cardio. I like to run for 5 miles within 1 hour. I am slowly starting to run longer distances at longer times like 6miles within 1hr10mins. Nothing else besides running.
    Hours: 1-1.5 hrs.

    Day 3:
    Pre workout: (Same as Day 1)
    Post workout: (Same as Day 1)... should I add dextrose?

    Workout: Lower body Weight lifting. I have only been doing day 1/2 switching every other day but am now going to start doing Day 3. I plan on starting with Squats switching off with my friend 4-5 sets total then doing other like Leg press and a few other machines targeting lower body.
    Any recommendations for lower body workout exercises?.. I want to make sure I cover EVERY lower muscle group on this day.

    Hours: plan on 1.5-2 (same as Day 1)

    Heres how the plan works. Every day I workout. Right now I have been switching off Day 1 and Day 2 in sequence. But now I plan on incorporating day 3 by doing this: Day 1, Day 2, Day 3, Day 2 and so forth (Switching off weight lifting with cardio.) But after a couple weeks I plan on Combining Day 1 and 3 so it will be a 3hr weight lifting workout followed by a 1.5-2hr cardio (hopefully I will last that long running by then). So I will be switching off cardio with lower/upper body weight lifting.

    Few extra questions after reading the above:
    -Is it bad to workout your entire upper body and lower body in one workout routine?
    -Is it bad to take Creatine EVERY time I lift weights, 3-4 times a day, (I can get easily discouraged and want to stop without it).

    Again, any comments/help to improve anything about my workout exercises, time/days, supplements etc. would be greatly appreciated. Thanks!

    • ANSWER:

  21. QUESTION:
    Whats a good upper body weight lifting workout/routine?
    I just need to know On what days to work out what muscles and how much time they need in between to rest, ect, ect.

    If you could provide links to step by step instructions that would also be great!

    info on supplements and bills is also welcomed.

    Thanks guys!

    • ANSWER:
      i cant give you tips on supplements but when i work out it breaks down like this

      Mon- chest (bench, incline, decline)
      tue- legs (squat, dead lift, calf exercises)
      wed- back ( shrugs, upright rows, lateral pull downs)
      thurs- shoulders (front/ side dumbell raises)

      since your just lookin for upperbody you could switch the legs with bicep work out doing curls and what not... hope this helps

  22. QUESTION:
    In need of starter workout/weight lifting routine. Time spent/times per week...help pls..?

    I would like to join a gym next month and need help preparing a workout routine. I have fallen out of shape this year, lost muscle & gained fat :( So I would like to do weight lifting as well. What would be a basic begginer workout program. I also have a tread climber at home that I enjoy using. So should I do weight lifting one day & tread climber the next???

    I don't want to underdo or overdo it and make it impossible...
    I would prefer to put the focus on building muscle......

    • ANSWER:
      i am not a backer of any one type of training over another.
      i've tried many and all seem to have advantages and disadvantages.
      i think you would be perfect for the Body for Life program.
      i have their books in my collection of nutrition and fitness books
      most of the info is on their website. diet,weight training and cardio.
      its weights one day and cardio interval training the next
      not very complicated and doesn't take alot of time. a good way to get back in shape.
      //you don't need to take their supplements either to be successful.
      site might motivate you too

  23. QUESTION:
    what do you do for your weight lifting workout routine?

    • ANSWER:
      no more than two muscles a day, dont workout those muscles more than twice a week, mix up the workouts and i eat, eat, eat

  24. QUESTION:
    Good weight lifting /workout routine?
    I am going to start excising more, but i want to make sure i dont do anything wrong. I plan to start running, and i have also been lifting weights, which i am probably going to start doing more often.
    What are the best things to do for bigger muscles? (curls, pull ups? Benching or puchups for pecks?) Any information you have is probably good for me.

    • ANSWER:
      i am a workout fanatic , the more serious u r willing to get the better the results, eat low fat high calorie high proyien and try to drink protien shakes, eat breakfast lunch a shake after workou and dinner. it is a good idea to jog sum and kepp up cardio but 2 miles a day will be good enough,try and eat at the same time daily b/c it will boost ur metabolism, my workout plan is monday reg bench, decline bench, incline bench, pushup pulldowns and ab work,tuuesday shoulders,, military press, side raises and ,shruggs and ab work, wed is back so i do pull douwns behind the head, bent over rowing and my vavorite exercise stiff leg dead lifts but be very carefull when doing it is easy to get hurt breathe properly and keep perfect form , also do ab work,thurs is arms so i do dumbells curls , curls with easy curl bar, tricep curls and, tricep pulldowns and ab work, fri is dedicated to just abs and running u can search on internet fo a good ab exercise s and pick the best to make ur own ab workout, finally sat is legs,legs can be worked very hard i do squats, leg raises, leg curls calf raises and leg press and abs do ur running 1st this day b/c if u dont u may not be able to go far b/c ur legs will hurt, always stretch first do 3 to 4 sets of 6 to 10 reps if u can do more than 10 then up the weight until failure occurs between 6 to 10 reps, it will take a while to learn and memorize the weight s that best sute u ,u will be sore at first but in time that will go away,alway keep checking to see if u can add more wieght dont get stuck on weight and never try more but always do perfect form form is more important than weight , just haevy wieght and poor form gets poor results take 1 day a week off i take sundays and do no exercis elet ur bady rest, at first u will not want to keep up on it like i did but after a while it becomes an obssesion and u will love it, if i miss a workout i get mad, just keep up on it and if this workout plan is too much for what u r looking for then let me konw and will give u a shorter one , stay serious and dont give up

  25. QUESTION:
    Safest weight lifting workout doing reps standing up or sitting down?
    I just want to know the safest way to do my weight lifting routine by sitting down or standing up, im just afraid that in the future i might have back problems from lifting heavy weights...

    I do know the right way to pick up heavy objects from the ground, but im not sure If its safe on how im doing the weight lifting method..

    Im 19 and Im athletic...

    • ANSWER:
      You should combine both, because if you pay attention you will notice that you are able to lift more weight when you are standing up, which is good if you want to get bigger or stronger. To prevent a back injury you should but a lifting belt and also try to mantain your feet firmly to the ground. Also dont look at the floor while you are doing your exercises as this puts unecessary pressure on your back. If you need any help just msg me.

  26. QUESTION:
    What are some good butt workout routines?
    Hi ,
    I'm interested in a butt workout that I can do twice a week. Some workout routine that will tone, lift and make my big a bit bigger then it is now. If you know of any good advice, books, sites, video clips. Please reply to my post. It would greatly be appreciated.

    • ANSWER:
      Sprinting is a very good option for a better butt and better legs. Also if you lay on your back and "hump" the air you will good some firmness back in your fanny (lol). I've heard that squatting is good, but for some reason, to me at least, girls and squatting just doesn't look good.

  27. QUESTION:
    How should I lift weights and what workout routines to look like Tarzan?
    http://disneylandmagic.com/advent/images/Tarzan Kneel.jpg

    How should I lift weights to look more like this guy? Should I lift light weights with high reps or heavy weights? What excersices would be best, and would I have to do lots of Cardio?

    • ANSWER:
      who wants to look like Tarzan

      only good thing about him is that....Tarzans got a tannn!

      but he looks like a freaking CAVE MAN

      tarzans got a tann!
      janes got a painn!
      charley is gnarleyy!
      cheetah is lavitahh!
      shamoos gonna sueeee!

  28. QUESTION:
    What is a successful workout routine that includes power lifting, vertical jump training and adds muscle mass?
    Mainly focused on increasing vertical leap. A good balance would be helpful.
    I also want to leave time to play basketball during my week. All of this is mainly for basketball.

    • ANSWER:
      Check out http://thefreetofly.com. It's got what you need.

  29. QUESTION:
    Any good workout routines to increase endurance on a treadmill?
    So I'm joining the Air-force Special Forces and I am trying to meet a time of 9 minutes for mile and a half so I can secure the job I want easily. I'm currently a member at a gym and have been lifting and running for quite a bit. I was wondering if anyone has any good workout routines to increase endurance drastically while running on a treadmill. Any information will be useful. Thanks!

    • ANSWER:
      If you're only looking to run 1.5 miles then you should focus on speed work and not endurance, or, more accurately a combination of easy runs and intervals. A good plan might look something like this:

      Monday - easy run, 3-5 miles
      Tuesday - cross train
      Wednesday - Intervals
      Thursday - cross train
      Friday - easy run, 3-5 miles
      Saturday - Intervals
      Sunday - rest day

      Intervals are repeating sets of 200, 400 or 800 meters that are run at 75%-80% of your maximum followed by jogging or walking 400 meters, repeated 4 times. Start slower the first time and increase your speed slowly over time, this will help you to avoid injury.

      Good luck.

  30. QUESTION:
    is it a good idea to split up my workout weight lifting routine half in morning and half in the afternoon?

    • ANSWER:
      That's up to you. Personally, if I had time in the morning I'd rather do the whole thing and get it out of the way. You won't necessarily benefit by splitting it up, but if it's a time constraint issue, you certainly can do that and still get the same eventual results.

      Three days a week I do 2 workouts, so will do one before work and one after. I have more energy for each if I don't do them back to back (and I'd have to put them off to the evening to do that), but the individual workouts are usually no more than 1 hr long so I have to trouble doing an entire workout at one time. The only exception is my yoga workout, which is 90 mins. I've started splitting it into two 45 min workouts simply because I don't like having to spend an hour and a half of my evening standing on my head. Anything over an hour after work, and I start getting selfish with my "free time". ☺

  31. QUESTION:
    Question about cardio in new weight lifting workout routine.?
    Hey guys, i recent;y started a new workout routine to get a little more fit. I'm not overweight, my BMI is about 15%, which i was told is in the normal range, but to be a bit more lean, i should stride for 8-9%. Now, at the same time i want to build some muscle, so my routine consists of a three day split, Monday, Wednesday and Fridays. Now my question is how should i fit cardio in this week? Only on my days off, two days a week, or should i go for the weekend too? Yesterday (Friday) i did legs, now my legs are pretty sore right now, but i could go for at least a jog now if i wanted to. Should i even bother, or should i just let them rest and recover the weekend? And by cardio i don't mean anything too stressful, about a half hour, 30 secs run, walk for 1 min and so on. Thanks, guys, any help would be appreciated, still trying to figure this whole thing out.

    • ANSWER:

  32. QUESTION:
    I need a lifting workout routine....?
    I want to buff up a bit and get stronger. I have a bench that i can also use for leg exercises and curling. Does anyone know a good way to do this. I have about 3-4 days a week i could work out and probably about an hour of time. Help plz

    • ANSWER:
      I think you should go check out http://www.cagedanimal.net Ask your questions there and you will get a ton of useful info. I say stick to compound movements like squats, bench press, chins deadlifts. Lift with intensity. Lifting is only part of it, as diet and rest is just as important. Stick to three days a week. Tone is dictated by bodyfat not how many bicep curls you can do. Build the muscle that you want to show off and then lose the bodyfat to reveal and show it off. http://www.cagedanimal.net

  33. QUESTION:
    Weight lifting workout routine.?
    i want to look hot. whats the best SIMPLE routine for a really skinny guy with limited equipment

    • ANSWER:
      im your man.
      i use 10 and 15 pound dumbells. before bed i do 50 crunches, then 50 oblique crunches for each side. then i sit on the ground feet straight out it the air and back angled, i take a 10 pound weight in both hands and put it on the ground left then right. http://www.youtube.com/watch?v=OsB_uEj1PRM

      http://www.youtube.com/watch?v=nQAh7m4xsMo&feature=channel_page

      for my arms i do 3 rounds of 15 each arm and use my 10 pounds to do my tricepts. you may want to start with a 10 or 13 for bicepts. im 14 now and im 5 foot 7 inches and sice i started i have a clear 4 pack and defined pecks and a nice sized bicep. and i was a puggy fella when i started 5 months ago. this only takes me about 15 mins so its not too much of a comitment. good luck

  34. QUESTION:
    weight lifting workout routine.?
    going on vacation in november and i want to look hot. whats the best SIMPLE routine for a really skinny guy with limited equipment

    • ANSWER:
      Go to AOL Search - type in - Scott H. Young's Beginner's Guide to Lifting Weights. Read everything on that website to learn how to properly lift weights. Just make sure you do not overextend yourself - the last thing you need is an injury or a hernia.

  35. QUESTION:
    how to organize a proper workout/lifting routine?
    i've started lifting a few times a week, and need to know how i should go, in terms of order of lifts, how many sets... I know i need to do high weight, low reps, because i'm a hard gainer, but how many reps/sets do you think i should aim for when doing exercises like bicep curls, forearm curls, hammer dbs, weighted sit-ups, and chin-ups/pull-ups(this isn't all i do, but just wondering about them)? Also, when i workout, it should be in 1 hour or less, so say i do bicep curls as one exercise then i can't really do chin ups or pull ups very well, so how should i balance them? like every day i workout switch which one i do? Finally, say i do 3 sets of 8 reps bench press, how should i space each one, like 1 minute rehst in between each? because if i wait longer than i can do more sets and reps more easily, but is that not helping me? do i need to keep them allin a row, like with short rest periods between each set? thanks
    haha actually i've been subscribed to scooby for a long time now but thanks lol.

    • ANSWER:

  36. QUESTION:
    Occasionally reduce weights for weight lifting routine?
    I've heard it is a good idea to occasionally reduce the weight for an entire weight lifting workout routine.

    1) What effect does this have?
    2) How often should you do a reduced-weight routine?
    3) How much of a reduction should be done (e.g. 20%, 50%, etc.)?

    • ANSWER:
      Yes, it is a good thing to reduce the weight occasionally, only though, if you increase the reps you perform otherwise you may not get any benefits from your routine. The fewer reps you do (the heavvier weight you should lift) allows muscle gain, usually during a bulking phase. Try performing about 4-8 reps (depending on weight). However, ranges between 10-14 tend to be used for lighter (about 20%) when 'cutting' (losing fat) and also helps get muscle definition.
      So, when you reduce your weights (by about 20%) you should aim to do a few (3-5) more reps to gain definition and continue to progress. Sometimes, if you use a weight thats a lot lighter (50-60%) you can perform upto 20 reps, which is usually what is recommended when performing a 'warm up' set.

  37. QUESTION:
    Workout routines that work?
    if you have some great routines for lifting weights and simple workouts, please share. im looking for mainly upper body and thighs.

    • ANSWER:
      Walk away the pounds! love it

  38. QUESTION:
    What do you guys think of this weight lifting workout routine?
    Mondays- chest, biceps. warm up 100 sit ups, 3 sets as many push ups as i can do, 3 sets 10-12 dumbbell flyes, 3 sets 10-12 benchpress, 3-4 sets 10-15 dumbell curls, 3 sets 8-12 concentration curls, 3 sets 10 reverse curls
    If you have any other ideas please let me know :P I only use free weights.

    Wednesday: shoulder,legs warm up 100 situps, 3 sets 10-12 squats, 3 sets 10-20 calf raises, 3 sets 10-12 stiff legged deadlifts, 3 sets 8-12 military press, 3 sets 10-12 lateral raises

    Friday: back, triceps. warm up 100 sit ups. 3-4 sets 10-12 deadlifts, 3 sets 10-15 shrugs, 3 sets 10-15 bent over barbell row, 3 sets 10-15 tricep extensions, 3 sets 10-12 tricep kickbacks, 3 sets 10-12 diamond push ups

    • ANSWER:

  39. QUESTION:
    Need help forming a workout/lifting routine.?
    I've been working out for about 6 months now, but I've been really uncomfortable and feeling awkward about what part of my muscles I'm working out and when I should. For example, I take breaks on Friday, Saturday, and Sunday. I condition myself every week day except Friday. On Mondays and Tuesdays, I work out my Triceps, Shoulders, Chest, Shoulders, and Traps. I also do "Hammer Curls". Then on Wednesdays and Thursdays, I work out my Biceps and Forearms. What should I switch over to Wednesdays and Thursdays?

    • ANSWER:
      well maybe workout your chest and there are some very helpful videos in you tube good luck

  40. QUESTION:
    I Need a workout (weight lifting) Routine from someone who is buff?
    okay am 16 and i need a weight lifting routine please just tell me dont send me to website only if needed thanks and i need a diet routine also because i want to get a really build up body thanks

    • ANSWER:
      chest, tri's, shoulders.
      back, bi's, traps,
      legs

      cardio and abs everyday forearms every other day

  41. QUESTION:
    How often should I change workout routines?
    I've been working out for about a year and a half. I did grow a bit but I hit a plateau. I've increased the weight I lift and I try to do different types of workouts according to magazines but they don't say how long to keep doing the excercises.

    I'm currently doing a chest workout, I've been doing it for a month now, is it time to change to a different routine for the chest?

    Can someone give me some tips? Or where can I look to find some good workout routines?

    Thanks!!!

    • ANSWER:
      When to mix it up depends on what type of routine you are following. I normally keep a standard routine year round. But, every few months, I do something different for a time.

      For example, I do Workout Meltdown Training for about 2 weeks, take a short break, and then go back to my normal routine. This keeps things interesting and mixes things up so my body does not get used to the same ol' same ol'.

  42. QUESTION:
    Best workout shoes for wide feet?
    I am overweight and currently looking for a workout shoe that will hold up during my workout routines (lifting weights, running, cross training) I am looking for quality and versatility, and will also support my wide feet and weight.

    • ANSWER:
      Hi.I have a wide feet too.I would recommend getting New Balance 890 shoe.There one of the best workout shoes.

  43. QUESTION:
    I Need a Workout Routine For Weight Lifting.?
    Can can someone please give me the best workout routine for weight lifting? Like tell me how many reps, weights i should aim at lifting (like how far from my max), and basically just the best routine for the fastest results. Im tryna get defined, but get buff at the same time. Because at the end of summer ima get in MMA. Im willing to go 4 days a week, everyday of the summer..Let me know asap please..

    Thnx.

    • ANSWER:

  44. QUESTION:
    opinion on my lifting workout?
    Hey i have been bodybuilding for the past 4 months. And i have been going through workout routines 3 times, i change it up every 6-8 weeks. But yesterday i was researching about workout routines and i came across a technique called the HIT program. What this basically lifting sets until failure, This as an example, lets say your bench pressing instead of doing 3 sets of 10-8 reps, you use do 1 set until failure with a weight that is a challenge to you. Its not quite you max but close. Lets say your max is 210 and your normal is 165 you should do like 180 until failure. I like this because it doesn't require real long to be in the gym and prevents less injury. But with my scheudle i want some advice from other bodybuilders on here.
    Monday Quads, Chest and Abs
    Squats-1 set until failure or beyond
    Leg press-1 set until failure or beyond
    Leg extensions-1 set until failure or beyond
    DB press on flat bench-1 set until failure or beyond
    Flat bench press-1 set until failure or beyond
    Incline bench press-1 set until failure or beyond
    Tuesday Shoulders,Hamstrings,Traps
    Push and press-1 set until failure or beyond
    Upright row-1 set until failure or beyond
    Shoulder press-1 set until failure or beyond
    Lying leg curls-1 set until failure or beyond
    Flutter kicks-1 set until failure or beyond
    Barbell shrugs-1 set until failure or beyond
    Wedensday Back,Biceps, Abs
    Lat pulldown-1 set until failure or beyond
    Bent over rows-1 set until failure or beyond
    Stiff leg deadlift-1 set until failure or beyond
    Barbell curl-1 set until failure or beyond
    Concentration curl-1 set until failure or beyond
    Peacher curls-1 set until failure or beyond
    Thursday Cardio 5-7 miles
    Friday Tricpes, Calves Abs
    Close-grip -1 set until failure or beyond
    Tricep pulldown-1 set until failure or beyond
    Skullcrushers-1 set until failure or beyond
    Dips-1 set until failure or beyond
    Standing calve raises-1 set until failure or beyond
    Barbell seated calve raises-1 set until failure or beyond
    Saturday off
    Sunday cardio 5-7 miles

    • ANSWER:
      HIT is a good system, but I wouldn't use it for every workout you do. Maybe some days you do this but to tone your muscles you should also let them heal. When I lift there are days when I do burn outs for different exercises and days when I do 3-4 sets of 6-8 reps. Your last set should be tough on you but you should always try and get it. Remember that burning out can cause you to have bad form on your workouts because you're pushing for the last one and you don't have a goal really to hit. I find it easier when I know I have to get in 8 reps, it focuses me and provides me with motivation of competition.

      Hope this helps.

  45. QUESTION:
    Can you recommend me some weight lifting routines for strength?
    I am 6 feet and weigh 175 pounds. Can you please recommend me some workouts to drastically increase my strength, especially on the bench? I only started lifting two weeks ago but still, I can only lift like 110 lbs.

    I am looking for a workout that specifically targets strength gain. I am also looking for something that targets my whole body.

    I regularily take protein shakes and creatine.

    Thanks guys!!!!

    • ANSWER:
      ok the 5 by 5 thing..also your creatine probally isnt a good one, if you want help plz reply

  46. QUESTION:
    What's a good, easy, and simple workout routine that can help me stay pretty fit without lifting?
    I'm 16, 6 foot one, and weigh 145 pounds (skinny I know, lol), does anyone know a good combination of pushups, pullups, jogging/running, or any other weightless exercises that can help me stay pretty fit?

    • ANSWER:
      the workouts in 17 magazine

  47. QUESTION:
    what is a better lifting weight/workout routine?
    For lifting weights i plan on workin g out 6 days of the week but idk if what routine i should fallow i want the one that would benefit the most but im not sure which one that is, can someone please help.

    Routine # 1 - Mon & Fri = Chest and tricep
    Tues & Sat= back and bicep
    Wed. & Sun= Shoulders and legs
    (thursday break)

    or

    Routine # 2 - alternating upper body and lower body every other day with a break thursday.

    • ANSWER:
      both routines are not optimal. instead of body part splits you should be doing workouts based around heavy, compound movements. a great novice program is ''starting strength'' written by mark rippetoe.
      the gains you can make as a beginner on a proper program are unbelievable because of planned progression (in weight) and the natural potential of the untrained person.

      squats, deadlifts, benching and overhead pressing are the backbone of any good routine.

      i suppose your second routine is better of the two, just make sure you are using the lifts above as the core of it.

      even if you aren't going to look up the starting strength program, at least do some research on ''linear progression''.....(planned, steady increases in the weight you put on the bar each workout)

  48. QUESTION:
    Lifting/Workout schedule?
    Me: 6ft tall / 160 lbs / under 10% body fat

    I have been lifting off and on about 2-3 times a week for a few years now and I seem to be staying stagnant in my muscular build. I am very lean and cut but i lack the thick muscular build that i want. I do play basketball a lot and road bike about 20 miles a week so I am very active. I am looking for a lifting routine that is 4 days a week and i want to gain muscle mass (since i already have the definition).

    What i usually do now is Bicep/tricep one day then chest another day and back and shoulders one day. I mix in Abs every time I am at the gym but I hardly ever workout legs.

    Can somebody create a lifting routine for me?

    ~~~Questions I have~~~
    What muscle groups should i be working out together?
    I seem to lack the drive when i lift (as im doing my reps i get it in my mind i cant do the last one so i stop) i want that extra push. What do you reccomend?

    What kind of shakes, supplements etc are good?
    --- I used to drink a Whey protein shake after i workout....should i be taking something different?

    • ANSWER:

  49. QUESTION:
    What is the best workout routine to loose weight?
    I have taken some anti-depressant pills in the past that made me gain about 30-40 extra lbs. What would be the best workout routine to loose the weight? I of course prefer a combined weight lifting and cardio workout routine. Time is not really a factor now that it is close to winter but would like to loose probably 50lbs by next summer if possible.

    • ANSWER:
      The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.
      "The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA
      The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.
      "Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

  50. QUESTION:
    i need help with making a lifting/cardio workout schedule/routine?
    ok ive lifted on and off so lifting isnt new to me. but i just got out of the police academy and i want to get big and strong, and i dont need to be toned, just look big too.

    ive also gotta lose 10-12 pounds (personal acheivement) and im not sure how to start my lifting. and i know less weights more reps and more weight and less reps.

    so im really looking for a weight lifting/cardio routine/schedule. (ive got a treadmill, stationary bike, and an eliptical if that helps with the cardio part) i mainly want a big upper body: arms, chest, shoulders, and abs

    thank you

    • ANSWER:
      do push ups on your knees.............. start with 10 with your arms shoulder width apart, then do ten more with your arms wide, finally do five more with your thumbs and pointer finger touching to make a triangle... try not to rest inbetween unless you absolutely need it.
      if it gets too easy do it on your feet instead of your knees, up the reps, or do it on your feet and then on your knees as well.

      that's just a good arms workout in general.

      even though you can't do pull ups you can do a modified one..

      get a chair or something, stand on it, and hang off of an object then jump and try and hold your chin above whatever yo are hanging on......... slowly lower yourself or if that's too easy try and do 3-7 sets of 5 pullups and count SLOWLY to 4 on the way down

      after that get on the treadmill and jog for ten minutes and turn it up to a safe but fast speed and do ten sprints for 20 seconds with a 30 second break...

      ABS: hold a leg raise at about a twenty degree angle for 30 seconds 5 times... then do flutter kicks for 20 seconds 6 times. and then a plank and side plank for about a minute each side ......... REPEAT 2-3 times


Lifting Workout Programs

Muscle Mass Workout Program

These days the latest rage or craze that one comes across is that of being able to make a fit and muscular body, so if you are also one of those people who aspire to make a great looking fit body then I am sure that you have been searching for the right kind of advice that will help you to build muscles fast. Well, if this is what you have been looking for then you are indeed very lucky to have come across this article because here I am going to tell you about the bet workout program that will help you to build muscles fast. Muscle Mass Workout Program

If you have been involved in muscle building for a long time, then you must already be working out at the gym, but now if you are taking your muscle growth more seriously, then it is important that you push the standards of your workouts, by this, I mean that you have to increase the weights that you workout with, so you have to make sure that you increase the amount of weights that you take and also you have to increase the force that you workout with. This is because the more the force that you exert on the weight, the better will be the results that you get in muscle development.

You also have to now move towards working on more complex muscle groups that you have never worked out on before; this is because it is required to develop that extra strength in you. But at the same time, you have to continue with the basic strength building exercises that you do because they are also very important. You should also make sure that you consume a very healthy diet that is loaded with proteins in order to develop muscles fast. Muscle Mass Workout Program

Frequently Asked Questions

  1. QUESTION:
    Good lifting/workout programs??
    I am in my senior year in high school. I am a left handed pitcher and first baseman and the leader of my team since i was a sophomore. I am looking to continue my baseball career through college and into the minors, maybe to the majors someday. I need a good lifting/workout program for the offseason, so i can be on the top of my game for scouts this year. Any ideas??

    • ANSWER:
      Since you are a pitcher you should have strong legs. So, I would suggest incorporating some running in your regime. Running should be on non-lifting days. I used to run 2 miles a day at about 6 minutes per mile (work your way up to this, start with 1 mile at an easy pace). Then do wind sprints maybe, 2-at 100yds, 2- at 80yds, 2- at 50yds and 2- at 40yds. Or whatever you are comfortable with (leg strength is important). Weight training shouldn't be more than four times a week and no more than1.5 to 2 hours per session. Arms and chest one day and legs and back the next. Then a one day rest (but you run). Then repeat lifting days and rest two (but you run). Continue for six weeks and then rest for two weeks (continue to run 3-4 times a week while not lifting). Repeat rotation for six weeks and rest for two. Be sure to stretch everyday before and after each workout. Once you have a solid base you can cut lifting to 3 times a week and stay in good shape. If you would like me to send you a lifting routine feel free to e-mail me. Good luck and follow your dream!

  2. QUESTION:
    Weight lifting workout program for a 14 year old?
    I'm 115 lbs, and 5'8" my father has a bench and multiple weights, but when i ask him he doesn't really want to set me up with a work out. As you can see i don't need to lose weight, i just would like to get stronger and gain muscle. I don't know the maximum weight i can lift. Sorry.

    • ANSWER:
      try the lil Jack workout routine http://www.youtube.com/watch?v=TKCGe2Ezris&feature=email

  3. QUESTION:
    Weight lifting workout program for strength?
    Do you guys know any good workout programs that would bring good strength gains?

    Thanks

    • ANSWER:
      Yes, do 5x5s. 5 sets of 5 reps, its great for strength

  4. QUESTION:
    Hey i want to start a new workout program for lifting to get ready for wrestling any suggestions?
    I am trying to become a state champion can you guys tell me advice on running and lifting? i have been doing lots of wrestling camps but no info on this.

    • ANSWER:
      Generally accepted: when lifting weights, you should do 3 sets of 8-10 reps. There are a lot of workout regimes, from working out one day and running the next etc, to dividing up the body into parts. Different people like different things so do what works for you. Just make sure to take a day of rest or two a week, you need to give your muscles time to build up. I hear free weights are better than machines, but you could injure yourself if you don't really know how to use the freeweights, so I would recommend starting out on machines and getting general movements down and then moving to freeweights. Keep well hydrated and eat some form of protein after working out. For the average person working out for just health, protein powder isn't really necessary but you want to get as far along as possible in as short a time frame as possible so it couldn't hurt. Get protein powder for making your own drinks, don't get the premade protein shakes. I hear costco gets you the biggest bang for your buck quantity-wise. You know you need to move up in weight when you finish the 10th rep of the 3rd set and you still feel like you can do more. This is generally every couple weeks.

      runningwise, mix it up. Do reps of slow for a minute or two, medium speed for a few minutes, near sprint for a minute, repeat several times. Throw in some regular long distance running too. Your body becomes more efficient at exercising and workouts become less effective the longer you do them, so you need to mix it up. Weightlifting you can just increase weight but running you need to get more creative in how you mix up your aerobic and anaerobic exercises.

  5. QUESTION:
    Any recommendations for a summer workout program (lifting/cardio)?
    I will probably be able to spend as much as 5 days a week at the gym.

    • ANSWER:

  6. QUESTION:
    Is doing bodyweight exercises one day and lifting weights the other day a good workout program?
    i am 16 yr old varsity football player.RB/CB. ive heard of herschel walkers workout which is purely calenthenics . but i kno i still need to hit the gym . do u think a combination of body weight exercises(pushups, pull ups crunches dips squats jump rope,etc) and lifting weights at the gym would be a good idea? so i would be getting the best of both workouts..

    • ANSWER:
      http://www.buildmusclehow.com/building_muscle_tips.html

  7. QUESTION:
    I want a diet/workout/lifting program...any help?
    I am 6'3" 238lbs. This weight is unacceptable, I know. I was 270 in September. So, I lose lose 32 lbs in 7 months, which is not too bad. However, I am really searching to get down to 190. I want to be pretty much perfectly healthy with weight and diet. This week I officially started. Right now, I walk at a brisk pace for 40 minutes. However, I will do whatever I have to do as far as exercise and diet. For diet, I am now drinking just water during the week and 3 or 4 lite beers just to be social on weekends. I feel I can keep this and still lose weight. What I need is a good diet and lifting plane. Also, how long should I jog per week. I don't really want to workout on weekends. But, I will stick to the diet everyday until I die. I will also workout as much as I do for the rest of my life. I need to make life changes and this is the most important thing I can do for myself. Anyways..all suggestions would be nice. Also, NO diet pills. Period.

    • ANSWER:
      There's a thing called the alkaline diet and it's like how an alkaline battery gives energy, alkaline foods also give the body energy. Foods with an alkaline PH are veggies, most fruit, whole grains..... grapefruit, oatmeal, guacemole, etc. The foods with an acidic PH are dairy products, meat, white breads, and sugar.
      If you still want to include meat in your diet, make sure it's white meats like tuna or chicken.

  8. QUESTION:
    what is the best workout program (lifting weights)??
    am 28yrs old and lifting weight for the first time, I began 1 month ago, usally I go 4 to 5 times a week and I work out for about 45min to 1h....I workout every musles during the workout....Biceps,triceps,chest, back and abs

    However 1 of my friends told me yesterday that the best way to get muscles is to do 3 exercise for 1 muscle and work 1 musles per day! example: monday only work out arms, tuesdays chest and wedsday chest

    Is the way am doing my work out good??? or I should take my friends advice?

    • ANSWER:
      take your friends advice man i used to do 2 muscles a day and i was just overworking it and i found that when i slowed down i pushed my muscle groups harder. just do one muscle a day for a week and see how you feel i felt it was much better the problem is it is too easy to try to do too much too fast.

      just try this:

      Monday: Chest
      Tuesday: Biceps
      Wednesday: Shoulders & Forearms
      Thursday: Back
      Friday:Triceps & Abs
      Saturday: Legs
      Sunday: Break

      if you want you can squeeze in some of the easier muscle groups together like Absand forearms as these only take about 20 to 30 mins to train and are very small groups. each workout should only take an hour a day liek i said just try it for 1 week and see if you feel you have achieved better results from it compared to how you used to.

      also remember to train your traps with your shoulders and your obliques with your abs. dont leave any muscle groups out if you can or you will regret it when all your muscles are bigger than the ones you forgot about.

      dont work at the same rate though, look at it like this.. .because your doing less muscle groups you have to push your muscles harder, try using more weight, shorter rest times in between sets etc. when you do one muscle group your letting your muscles rest and grow more as the daily intake of protein is going towards 1 muscle group entirely rather than being split up.

      also agree with the answer below magazines such as mens health are a great way to start the research is very valuable despite the advertisements in it, research is the best thing you can do in the long run.

  9. QUESTION:
    Weight Lifting Workout Plan Question?
    I am currently a Freshman at UTSA and I wanted to begin lifting weights once again. The last time I lifted weights was during 9th grade and now I am looking to build muscle and tone my body, does anyone know of a sample workout program for a full-time (5 classes) student?

    • ANSWER:
      build bulk OR tone, your choice, not both. if you want to tone, lift light weights, but do many reps and lots of cardio. 40 minutes of cardio 4-6 times a week, lift weights 3-5 times a week, but mix it up and don't abuse any body parts.

      if you want to bulk, lighten up your cardio to 20 minutes. I think it's important to still do some cardio, but just weight lifting in general will give your heart some exercise as well.

      for bulk, lift no more than 6-8 reps, 3-5 sets. Eat lots of protien, and try to get your protien into your body within 30-40 minutes of ending your workout.

      some people use winter to bulk up, and then start toning heavy in the spring for the summer season.

      but basically it's very hard to NOT lose muscle mass when toning.

  10. QUESTION:
    what is a good workout program that i can increase my lifting weights?
    most important is bench press but the others are important as well
    im 16 but have been lifting for a couple years and want to change it up a little

    • ANSWER:
      Have a day of heavy lifts Example
      Bench Press - 1 Set of 15 Reps, 1 Set of 10 Reps, 1 Set of 5 Reps, 1 Set of 3 Reps, then at least - 5 Sets of 1-2 Reps
      Apply this to all your chest exercises, such as flys, incline bench, skull crushers, so on.
      I recommend at least 90 Secs rest in between sets and try and get a friend to spot you for this power day so that you can really push till fail
      I do this routine at least once a week, for chest, arms, legs, back

  11. QUESTION:
    i am thinking of combining insanity home workout program with my normal weight lifting routine?
    i wanna use insanity as my cardio portion of my workout. do you think this will produce great results, it seems i exert more energy doing insanity than any other cardio

    • ANSWER:
      Insanity is amazing. I love it.

  12. QUESTION:
    What is a good weight lifting routine to help with MMA?
    I need to get like a workout program that I can do everyday. I go to the gym everyday after school and I do Muay Thai and Jiu Jitsu. I just need to know a weight lifting workout to help me.

    • ANSWER:
      You should look into something like Matt Furey's Combat conditioning it improves strength and flexibility

      http://mattfurey.com/conditioning_videos.html

  13. QUESTION:
    Should a 400 high school runner in track workout his back?
    Alright so I'm about to be a junior in high school and i started a weight lifting program. I workout 6 out of 7 days and two of those days are dedicated to just working out my back. If I sprint and my main event is the 400 do I really need to have a strong back? By the way, my fastest individual 400 is 53.4.

    • ANSWER:

  14. QUESTION:
    Where can i find a good workout program, i know nothing about lifting weights, i want to get muscle.?
    Im 17, i weigh 245, 6'4
    i am trying to get into MMA, i have been training BJJ for almost a year and i want to get strong before i branch out into striking.
    i just need a good workout program im going to sign up at a gym tomorow and i dont know a good program to get my muscle built up

    • ANSWER:
      Hey Aris,

      A couple of the workouts that I do come straight from http://www.athletes.com/fun/bioplyo5.htm . At there you can find some pretty good muscle building workouts and also you can check out:
      A good workout for improving your punches: http://www.athletes.com/fun/a_totw9.htm
      More about improving your strength: http://www.athletes.com/fun/mahler46.htm
      And the rest of the articles to help you: http://www.athletes.com/fun/mmafightingtrain.htm

      Also since you are getting into MMA, I have found the most amazing MMA Gear at Martial Arts Pride @ http://www.martialartspride.com

      Good luck with building up and I wish you a bunch of success with MMA,
      Jack

  15. QUESTION:
    When developing a workout program, is it better to separate cardio and weight lifting or do both each day?
    For example, I am currently doing 60 minutes of aerobic exercise on Monday, Wednesday, Thursday and Saturday, and lift weights for 60 minutes on Tuesday and Friday. My schedule will only allow 60-75 minutes/day to exercise. Am I better off doing 30 minutes of aerobic exercise and 30 minutes of lifting weights each day instead?

    • ANSWER:
      It really depends on what you want the results to be. If you are looking to be fit and tone, then that regimen is probably fine. But if you wanted to be a bit beefer and have more muscle, you will probably need to increase you weights to 4-6 times a week.

  16. QUESTION:
    Looking to start lifting again. Need advice on what workout program to start with.?
    I used to lift and run every day when I was in High School for football and other athletics. I was on an intensive workout program and am 6'3" and used to be around 185 lbs. Here is what I used to max out at:

    Squat: 380lbs
    Bench: 210 lbs
    Power Clean: 240lbs

    These numbers are beside the point, but give a bit of a reference to my body. I have not lifted in about 3 years and want to get back into exercising every day again. The problem is that I am in such bad shape, I am not sure how to start working out again without hurting myself. My joints are not used to lifting anymore and do not want to damage anything right off of the bat.

    I have lost a bit of weight and don't eat as much anymore. I would like to change my eating habits as well to gain MORE WEIGHT as well as gain my muscle back.

    My question is, what would be a good workout program to start with to ease myself back into lifting? Maybe some type of workout without weights at first? Pushups?

    Thanks.

    • ANSWER:
      If all else fails try the little Jack workout program http://www.youtube.com/watch?v=TKCGe2Ezris

  17. QUESTION:
    I need a workout plan or a weight lifting program.?
    Im a 14 y.o. who is just starting to lift weights. Im pretty fit already and probably don't need to just yet but i would like an advanced program that I could get into the habit of doing. A list of work outs in the order i should do them would be fantastic!

    • ANSWER:
      I could waste an hour writing up a program for you, but go to bodybuilding.com, thats where I get my workouts and I'm too.

  18. QUESTION:
    I want a lifting program that can help my gain muscle and strength.?
    I need a workout program that can gain muscle and strength. i work out 5 days a week and need a new workout program. Im doing weight training thanks.

    • ANSWER:
      zj: take the advice of my male bodybuilder friends: it's all about the legs. They contain the largest muscle groups in the body, and men usually ignore training them or do so only once per week. Squats, deadlifts and leg press are your best friends for gaining mass.

      TOP 3 CLINICALLY EFFECTIVE SUPPLEMENTS FOR MALE MUSCLE ANABOLISM
      1) 3g GABA post-workout - http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA quadruples growth hormone levels.
      2) Creatine solution during resistance training - http://www.ncbi.nlm.nih.gov/pubmed/18708688 - Creatine supplementation during resistance training increases intramuscular IGF-1 independent of dietary routine.
      3) 1g calcium carbonate daily - http://www.ncbi.nlm.nih.gov/pubmed/15755856 - We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth, resulting in greater stature and bone mineral acquisition.

      TOP TEN TIPS FOR LEAN MUSCLE GAIN
      1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA QUADRUPLES growth hormone levels!
      2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
      3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
      4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours.
      5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
      6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
      7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
      8) Learn the basics of training if you haven't already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
      9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
      10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results

      LEG TRAINING TIPS
      1) Work out your legs twice per week: i.e., have two leg days.
      2) On the first leg day, hit them hard with the following: squats (Smith machine is ok, though a barbell balanced on your shoulders over a rack that can catch it if it falls is ideal) 3 sets of 10, deadlifts (don't hurt your back by bending at your waist; instead, do deadlifts squat style, by bending your knees and hips) 3 sets of 10, and leg press 4 sets of 10. Follow these with two different types of calf exercise, 3 sets of 15-20 each, where you squeeze at the top of the motion and slowly relax during the eccentric phase over several seconds. Take your time on calves, or they won't respond. Finish up with leg extensions 3 sets of 10 and leg curls 3 sets of 10.
      3) Rest for a full 72 hours after your first leg day. I.e., no cardio and no weights involving your legs. It's a good idea to take a full day or two off any kind of physical activity after this hard leg day, to avoid overtraining and catabolism.
      4) On your second leg day, do plyometrics or jump training involving burst movements. Google plyometrics if you're uncertain here, and watch some videos, or check out the plyometrics session(s) of P90X. Follow this with two different types of calf exercise as before, and then some stretching.
      5) Don't run or jog much, if at all. Instead, walk 1-2 miles 2x per week for light cardio, and also mix in circuit training techniques during your torso weight training days.
      6) Check out http://www.bodybuilders.com and see what works best for teen bodybuilders with awesome-looking legs.

  19. QUESTION:
    In need of starter workout/weight lifting routine. Time spent/times per week...help pls..?

    I would like to join a gym next month and need help preparing a workout routine. I have fallen out of shape this year, lost muscle & gained fat :( So I would like to do weight lifting as well. What would be a basic begginer workout program. I also have a tread climber at home that I enjoy using. So should I do weight lifting one day & tread climber the next???

    I don't want to underdo or overdo it and make it impossible...
    I would prefer to put the focus on building muscle......

    • ANSWER:
      i am not a backer of any one type of training over another.
      i've tried many and all seem to have advantages and disadvantages.
      i think you would be perfect for the Body for Life program.
      i have their books in my collection of nutrition and fitness books
      most of the info is on their website. diet,weight training and cardio.
      its weights one day and cardio interval training the next
      not very complicated and doesn't take alot of time. a good way to get back in shape.
      //you don't need to take their supplements either to be successful.
      site might motivate you too

  20. QUESTION:
    Which of theses workout program will gave me more explosive for mma?
    A strongman workout (which ne on ESPN)
    A bodybuilding program
    Power lifting( dead lifts, bench press, squats)
    Olympic style Weight lifting ( power cleans Snatch)

    which would be best for MMA for explosive, and speed

    • ANSWER:
      Power lifting will build explosive strength, but I'd also look into cross fit, and caveman style workouts for strength, and conditioning.

  21. QUESTION:
    What foods should I eat to help with a workout/exercise program?
    I am not fat at all...but, I have never really ever eaten that healthy. I run a couple times a week. And I want to start a workout program (i.e run, lift, run, lift, etc). I also want to start eating more healthy. I don't drink anymore soda (I haven't for awhile) and as of this year I am cutting out fast food. But what do I buy at the store thats "healthy" that will work well with my execise program? Thank you.

    • ANSWER:
      The following link will take you to an article that details "healthy" foods you can get at the grocery store. http://www.bodybuilding.com/fun/stella9.htm

  22. QUESTION:
    What is a great wrestling weightlifting program?
    I have had many workout programs in the past from my coach, clinics, camps, books, and clubs. Bottom line, they all stink and don't cut it..I am looking for something that will push my to my physical and mental limits then make me repeat to equal or greater value. I have been doing everything this offseason from keeping in shape to mat time to competing, etc. Now I need a weight lifting program to get bigger and stronger. Thank you for all suggestions.

    • ANSWER:
      Donut Dunking is good weightlifting program.

  23. QUESTION:
    opinion on my lifting workout?
    Hey i have been bodybuilding for the past 4 months. And i have been going through workout routines 3 times, i change it up every 6-8 weeks. But yesterday i was researching about workout routines and i came across a technique called the HIT program. What this basically lifting sets until failure, This as an example, lets say your bench pressing instead of doing 3 sets of 10-8 reps, you use do 1 set until failure with a weight that is a challenge to you. Its not quite you max but close. Lets say your max is 210 and your normal is 165 you should do like 180 until failure. I like this because it doesn't require real long to be in the gym and prevents less injury. But with my scheudle i want some advice from other bodybuilders on here.
    Monday Quads, Chest and Abs
    Squats-1 set until failure or beyond
    Leg press-1 set until failure or beyond
    Leg extensions-1 set until failure or beyond
    DB press on flat bench-1 set until failure or beyond
    Flat bench press-1 set until failure or beyond
    Incline bench press-1 set until failure or beyond
    Tuesday Shoulders,Hamstrings,Traps
    Push and press-1 set until failure or beyond
    Upright row-1 set until failure or beyond
    Shoulder press-1 set until failure or beyond
    Lying leg curls-1 set until failure or beyond
    Flutter kicks-1 set until failure or beyond
    Barbell shrugs-1 set until failure or beyond
    Wedensday Back,Biceps, Abs
    Lat pulldown-1 set until failure or beyond
    Bent over rows-1 set until failure or beyond
    Stiff leg deadlift-1 set until failure or beyond
    Barbell curl-1 set until failure or beyond
    Concentration curl-1 set until failure or beyond
    Peacher curls-1 set until failure or beyond
    Thursday Cardio 5-7 miles
    Friday Tricpes, Calves Abs
    Close-grip -1 set until failure or beyond
    Tricep pulldown-1 set until failure or beyond
    Skullcrushers-1 set until failure or beyond
    Dips-1 set until failure or beyond
    Standing calve raises-1 set until failure or beyond
    Barbell seated calve raises-1 set until failure or beyond
    Saturday off
    Sunday cardio 5-7 miles

    • ANSWER:
      HIT is a good system, but I wouldn't use it for every workout you do. Maybe some days you do this but to tone your muscles you should also let them heal. When I lift there are days when I do burn outs for different exercises and days when I do 3-4 sets of 6-8 reps. Your last set should be tough on you but you should always try and get it. Remember that burning out can cause you to have bad form on your workouts because you're pushing for the last one and you don't have a goal really to hit. I find it easier when I know I have to get in 8 reps, it focuses me and provides me with motivation of competition.

      Hope this helps.

  24. QUESTION:
    What is the workout program for Ryan Reynolds?
    I want to get back in shape, and hes in amazing shape. So does anyone know his diet, workout, and how much to lift in the workouts?
    Please help.

    • ANSWER:
      the guy is a beast. gained 22 lbs of muscle and cut fat entirely(3.8% body fat). he actually cut cardio as well.
      here is the training that he did for the second blade movie.

      http://www.bing.com/videos/watch/video/blade-trinity-training/b4262d92d7ef5cfb76fbb4262d92d7ef5cfb76fb-1693273686569

      ^ Ryan talks about his workout program and his diet. hope you enjoy

  25. QUESTION:
    Whats a good ab workout exercise for WEIGHT LIFTING?
    I don't really need much of a exercise program, just some ab work outs, and maybe some pec/glutes/quad exercises.

    And maybe some cardio exercises? Im doing a final for health class and I need to know some workout exercises.
    The person is underweight, 148 pounds at 6'2", and he needs to build muscle more than anything.

    • ANSWER:
      Well basically it would be the same exercises but at a greater amount or intensity in order to meet with the muscles gained from lifting weights.

      If you are lifting weights, then get like a 10 or 20 pound Weight depending on how strong you are and how intense you want your exercises to be and put it on your chest and hold it there by crossing your arms, then do normal sit ups with it, it's much harder and it gives you a more intense work out, but try not to use too heavy weight as you can hurt your back if you use what you can't handle.

      Don't really know about effective exercises for those other parts, but hope i helped.

  26. QUESTION:
    Good weight lifting programs?
    Im 6 foot 4 inches and 185 pounds. I'm trying to gain another 15 pounds before basketball season to get to 200 pounds. I've always had trouble gaining weight, can someone please give me a good workout to put on 15 pounds of muscle. Also, I am currently taking Creatine, Nitrix and Cytogainer.

    • ANSWER:
      eat alot more and do alot of bench press + squat+power cleans then take cyto gainer and eat lots of tune and peanute butter for protein

  27. QUESTION:
    What is the best workout to lose fat and work abs?
    just simple workouts i know about weight lifting and programs.

    • ANSWER:
      jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise, you can do it in front of your TV: sit on a
      stool, and put your toes under something (piece of heavy furniture,
      for example). In your hands hold a little dumbbell. Please, make sure
      that it is not very heavy, start with one kilo, for example, or you
      will damage your back and spine! Slowly move the upper part of your
      body back, until it's parallel with the ground. Stop for a second and
      move it back to the sitting position. Repeat ten times. Every week add
      to the number of repetitions. You will see the results in a week,
      guaranteed! You will see or feel under the fat - if you have any - six
      pack and muscles. Dumbbells do wonders. Much better than these
      crunches - I came up to three hundreds and there was no results AT
      ALL. With the dumbbells you will see it in a week.

  28. QUESTION:
    I need a new weight lifting routine for football any ideas?
    I would like to change things up with a new lifting program. I am a d-lineman/LB. I would want to workout out 5 days a week.

    • ANSWER:
      Take up core work outs, power lifting works really well. Make sure that you are prepared for this by hydrating and taking supplements.

  29. QUESTION:
    what should i do instead of pullups to get the same workout?
    i cant perform a pullup but my lifting program required that i do them for a certain number of sets. what can i do as a substitute that'll give my body a similar workout?

    • ANSWER:
      A good substitution would be to use the Lat Pulldown machine if your gym has one. Instead of using a wide grip which focuses more on your lats, have your hands about shoulder width apart with your palms facing towards you. Bring the bar down below your chin and slowly let the bar raise back up until your upper arms are parallel with the floor (maybe further if you want to target your lats more).

      Other pulley machines will work as long as the cable is coming from above your head and you have a horizontal handle to work with. You may have to do a little bit of testing to find out how much resistance you will need so start low and increase the weight if necessary.

  30. QUESTION:
    anybody have a great wight lifting workout 4 me.i would like a 6day program?

    • ANSWER:
      Check the link below. It has something called the three day split and I used it in college with great success. The only difference is this site lists the workout for all three days and then a rest day. I did the same routine progression with the rest day ON the third day.
      Mon: Chest, Back, Abs
      Tue: Shoulders, Bicep, Triceps
      Rest day - we used to run or do cardio on the rest day
      Wed: Quads, Hamstrings, Calves
      Fri: Chest, Back, Abs
      Rest day -
      Sat: Shoulders, Biceps, Triceps
      Sun: Quads, Hams, Calves
      Mon: Rest Day
      Repeat cycle

      Basically you get more rest in between body parts for recovery (muscle building time) and get to work all of those body parts more times in a month. It really excellerates your muscle growth. I didn't take any supplements in college, couldn't afford it.

  31. QUESTION:
    Can you recommend a good weight lifting/exercise program book?
    I'm looking for a weightlifting book that has programs for weekly workouts such as which lifts to do on a given day for the arms, how many sets, how many reps, ect...

    • ANSWER:
      The Bodybuilders Encyclopedia by Arnold Schwarzenegger

  32. QUESTION:
    Does anyone know where I can find a bikini like the one shown on the front ad of the Brazil Butt Lift workout?
    I have had an image of a bikini that I really want in my head and have been unable to find one. I am going on a cruise with my boyfriend in March and really want to get one that I really love. Well, when I was searching the internet I came across a picture of a bikini that I absolutely fell in love with. The only problem is I have no idea where I would find a bikini like that. I was hoping someone out there had an idea. The picture can be seen by clicking on the following link: http://www.getmovingcatalog.com/assets/images/Brazil/bumbum1.jpg
    I found it because I was looking at beachbody.com and I read something about a workout program known as Leandro Carvalho's Brazil Butt Lift (http://www.beachbody.com/product/fitness_programs/best_sellers/brazil_butt_lift.do). I clicked on it and when I opened it I saw a girl with a bikini that i absolutely fell in love with. I would greatly appreciate it if anyone knew where I could find a bikini similar to the one the girl is wearing.

    • ANSWER:
      It seems to be a Brazilian bikini (we had a lot like it in Brazil). At least the format. Now, regarding the design, I had not purchased any bikini lately and here the collection changes all the time.

      Take a look in this site, from a famous bikini company here in Brazil: http://www.ciamaritima.com.br/en/ = this page is in english and they have their catalog and a lot of photos there.

      Other important store for bikinis is Rosa Chá. In fact this is the most expensive store, and alot of famous actress from USA use their bikinis = http://www.rosacha.com.br/. They also have a english page.

  33. QUESTION:
    Can any weight lifting trainers or fellow lifters help me make a weekly workout routine?
    Hello, I've been lifting weights for 2 months now, and I'm looking for a 3 day per week workout program using free weights. I have a set of 20 pound dumbells, 25 pound dumbell, and a 100 pound barbell set. Here are the exercises I'm currently doing: deadlifts, squats, dumbell curl, barbell curl, concentration curl, wrist curl, tricep extension, push ups, bench press , barbell press up, lateral raise, and sit ups, I was wondering if someone can make me a 3 day per week workout using these exercises, and others that I have not included. Help would truly be appreciated.

    • ANSWER:
      how have you been working out for 2 months and not outgrown your 25 pound dumbbells and 100 pound barbell weights? you should be way past them by now. are you trying to up the weight? are you eating enough food and getting enough sleep?

      you have too many exercises. get some more barbell weights and just do the following routine:
      workout A: squat 3x5, bench press 3x5, power clean 5x3
      workout B: squat 3x5, standing press 3x5, deadlift 1x5
      these will work all your muscles without you having to do a million exercises.

      work out monday, wednesday, and friday. alternate between these workouts. on friday, if you really want to, you can add 2x8 bicep curls and 2x8 tricep dips, and do some weighted situps on wednesday.

      edit: jesus christ, NO. if you are a kid who has only been lifting for 2 months, you have no business doing supersets. you will gain more muscle mass faster just by following the routine above. follow the KISS principle.

  34. QUESTION:
    What's the best weight lifting technique to build size in the forearms?
    I've been on a pretty good workout program for the past 2 or 3 weeks. I've noticed gains in endurance, strength, and size, but I really want to build my forearms up. I want to know the best technique for this. I've got a large wooden dowel that I drilled a hole in and I attach a freeweight by rope to it. I use the "rolling" technique to lift it up off the ground and down again. Is there anything else I could do?

    • ANSWER:
      You could do hammer curls. Instead of the traditional bicep curl, hold your weights at your side with your wrists facing each other. Then just curl up, keeping your wrists facing each other, like you're hammering a nail. Pick a weight where you can only do about 8 reps. That will help build muscle in the forearm.

  35. QUESTION:
    Workout programs for pitchers?
    I would like to have a basic but professional workout that the pros use for pitchers.
    I would more or less like this answer to come from a current or former college baseball player, coach, or scout.
    I only have 3 years left of highschool baseball and summer ball now, so I'm getting more serious at weight lifting for pitching, and id like to learn the correct way.

    Plus i dont have a credit card to get the BigLeagueWorkouts website workouts.

    So can someone give me a basic but professional pitching workout, and dont worry, ill have the equipment since im joining a gym with my friend on July 1st.

    Thanks!

    • ANSWER:
      YouTube should have some good videos. Do long toss and long distance running often, especially running on off days. Make sure you get a good stretch and warmup. My pitchers would start off throwing 20 pitches total the first week 10 of stretch and wind up. They gradually went up 5 a week. Make sure you ice and lift mostly your legs.

  36. QUESTION:
    help with workouts! workout programs! p90x and chiseled?
    hi! I'm starting workout routines, I have a p90 (not p90x) dvd set and bought bodylastics resistance bands, however some workout on p90 im having trouble with, like some back exercise I don't feel it in my back no matter what I do I mostly feel it on shoulders and triceps, and push ups, I dont feel it in my chest but my triceps and shoulders and to tell you the truth push ups kills me, I do better with lifting weights on gym when it comes to chest, now the DVD that came with my bodylastics set looks definitely good and I think it would work better for me, but I dont want to buy the DVD set if it's not as guaranteed as p90x and p90...so any comments? enlighten me...although Im really thinking about the bodylastics wokr outs since it works well with the bands and most of the time I can push harder with equipment as to push ups when I try to get that one last push I hurt my lower back...so if you we're in my case what would you do? and my goal is a ripped body, not so big, probably if I we're to choose superman body vs spiderman i think i would go with spiderman I want a SEXY ripepd body not a BULKY ripped body you know more like a lean type of thing so knowing that I prefer ABS ABS ABS...so any help would be appreciated!! thanks in advance

    • ANSWER:

  37. QUESTION:
    workout program?
    Im a highschool senior and I just finished footbal season and I don't play any other sports. I have been lifting weights with my football team for over a year. Currently Im 17yrs old, 6'2", 205 ibs and I:
    Bench: 250
    Squat: 375
    Power Clean: 210
    Deadlift: 500
    40 yrd: 5.11sec
    I play left tackle and defensive end but in college I want to play defensive end or tight end. My football team uses a BiggerFasterStronger lifting program. So my question is does anyone know a workout program that could help me get strong and fast enough to play those positions in less than a year? I plan to work out 4-5 days a week.

    • ANSWER:
      i dont know much about that kinda stuff, but i like your diligence. i hope you get what you want though. you're my kinda guy

  38. QUESTION:
    Whats the Difference between A General Conditioning Workout program and A bodybuilding workout program?
    Im about to start lifting and I don't know wich program to do. My goals are just to be able to get Bigger, Faster and Stronger.

    • ANSWER:
      General conditioning refers to your overall health and generally geared toward promoting a life long fitness regimen. It combines cardio exercise, resistance training, stretching and nutrition with respects to living a healthy lifestyle. A bodybuilding program would consist of progressive weight training, cardio and nutrition.

  39. QUESTION:
    Is Brazil Butt Lift a good workout program for beginners?

    • ANSWER:
      Find ones that taget what areas needed.

  40. QUESTION:
    How long till i see results in my weightlifting?
    im 15 121 pounds, trying to gain weight so ive been doing weightlifting, Ive realised i can eat whatever i want but no getting fat but im not doing that i know the nutrition, Going back to lifting, I have made a workout program i lift everyday (different muscle groups)

    Also is lifting 7kg in bicep curl impresive for a 15 year old?

    • ANSWER:
      Keep an eye on nutrition and make sure you get lots of protein. Since you weigh 121 pounds, you should be getting about 120 grams of protein a day. Your diet should be 40-40-20 , 40% protein, 40% carbs, 20% fat.

      As for the lifting, you didn't include your routine, so I don't know. Juts make sure you hit each muscle group. And don't exercise the same muscle group in back-to-back days. You need 48 hours rest to actually build the muscle. It's during the resting phase that muscle are rebuilding, so you really sabotage yourself if you don't rest.

      Oh, and I guess 7kg is about 15.4 pounds - that's not that impressive. For a goal I'd shoot for 25% of your body weight - about 30 pounds.

  41. QUESTION:
    Do know what kind of weight lifting program the Pittsburg Steelers are on?
    I was just curious because i know joey porter is RIPPED and was wondering what his workout is. I am a junior in HS and was just curious, our program at our school is working great though.

    • ANSWER:
      They have personalized training programs for each athlete...
      That's why they have personal trainers.

  42. QUESTION:
    What is a good workout program for 3 times a week in the gym? be specific!!?
    I trained fairly intense for just over a year, then school and stuff got to be too much so i took about a year off from lifting. I am looking to get back into it and want to get bigger, more toned muscle. I am 20 years old, 6'1", and 190. If anyone could give me a specific workout broken down day by day i would really appreciate it. Thanks!

    • ANSWER:

  43. QUESTION:
    What is the best way to get back into a workout program?
    I use to lift weight back in high school and then I had my 4 kids and with all four kids I was put on bed rest. So I gained more weight then what I wanted. I walk about a mile aday at work. I have about 30 min. aday to work out. How should I start out? I have been lifting weights about 3 days aweek but I seem to gain more then loosing and I still have big thighs.

    • ANSWER:
      Cut out breads and pastas...cut out sodas and sugar...eat breakfast and take a multivitamin so that you will feel like you have more energy. Cutting down on caffien is best but if you can't do it then drink some ruby red grapefruit juice with it so that it will last longer and not give you such a hard crash. You will have faster results if you walk briskly for three minutes and then run for 1 minute...short bursts of raising your pulse does it. Doing activities that mimic what you do in daily life won't help you to see quick results because your body has become accustomed to doing them efficiently. You have to trick it by doing things that you don't do on a normal basis...run for short bursts if you don't usually run, ride a bike if you don't normally do this. If you can, take breaks from your desk to run to the bathroom or run to the copy room, the key is to be active more of the time every day not necessarily just working out. When you are lifting you may consider paying for a personal trainer once or twice so that they can set you up with a real plan rather than just lifting until you are tired. They can teach you more about how to trick your muscles by doing drop sets or show you how to do a circuit where you couple weights with cardio to keep your heart rate way up longer. There are lots of different theories out there now about how to accomplish this than there were a few years ago...

      I've been there...and continue to go there...I've lost it, gained it, lost it again...I understand the frustration. I have huge thighs too and that is the first place that I gain it...I also have bad knees and hips to go with them. Cardio works best for me along with a little strength training...but think reps not weight. I find that a good step class helps as well and is something that I enjoy and don't get too bored with.

      Good luck, but whatever you do, find something that you enjoy so that you will stick with it.

  44. QUESTION:
    What is the best free, online workout program?
    Im guessing one such program must exist without having to shell out ridiculous amounts of money. I want a weight lifting routine, diet plan ect.
    Thanks In Advance ^_^

    • ANSWER:
      Go to freetrainers.com It has a weight loss plan and a workout schedule. It doesn't cost any money.

  45. QUESTION:
    How big can you possibly get from weight lifting?
    I'm fairly skinny at the moment. Is it possible to go from skinny to fairly hench? Can certain people only get big? I just can't imagine me going from myself now, to having a fairly hench body. Is it possible to go from skinny to hench, or do you have to be naturally big built in the first place? I'm using a good workout program and am on a great diet btw at the moment.

    Thoughts?

    • ANSWER:
      Nope you can work out and build muscle. The thing is it takes a lot of time to see results after a certain time. My boyfriends a bodybuilder and he's barely growing anymore and he started out as a twig now his arms are like 30 something inches

  46. QUESTION:
    does an ice bath work if you do it the day after a workout?
    I have been on an insanely hard workout program for D1 sports this fall for the past 3 weeks. today we had it especially hard with lifting (about 2 hours), a core workout and tons of sprints and a tempo workout (over and hour at the track). My legs feel really heavy and sore and have been for a couple days. I cant take an ice bath tonight but would it help to do it tomorrow?
    sorry, division 1. more specifically, field hockey

    • ANSWER:
      you can try an ice bath but also try stretching out your legs as best as you can. i know after a workout one time my triceps were sore for a week!! finally i had to do something, once i stretched them out as best as i could and most of the burn and pain went away...hope that helps

  47. QUESTION:
    Is it better to run after a workout or before the workout?
    My goal is to burn fat so my weight lifting program consist of me doing a lot of reps with lighter weights, so which is better running before or after lifting?

    • ANSWER:
      Run after lifting weights.

      Weight training is anaerobic works best using the energy already stored inside the muscle cells. Running is aerobic and can make better use of the energy stored in fat than can weightlifting.

      Another alternative would be to go for a run first thing in the morning, then weight training in the evenings (followed by more running if you're up for it).

  48. QUESTION:
    What is the absolute best arm workout?
    I know there are many routines ‘out there’. I want to try a weight lifting program that has actually worked for someone else. I’ve been training for 3 years and have experienced great muscle gains except on my arms. I eventually want to have 18” arms. I understand this requires a lot of hard work, which I am willing to undertake. However, I do need some sort of good routine to follow. What is the best way to train the arms…cable, dumbbell, or barbell. Any ideas?
    Moreover, what is the best supplement to make the best lean muscle mass gains and achieve the most fat loss. What nutritional supplement can enhance muscle mass growth OTHER THAN steroids? Protein, Creatine, Isolates, Concentrates, Vitamins, Testosterone boosting supplements…etc?

    • ANSWER:
      Go to a gym, and talk to the trainer there...tell them of your goals, and they can help you develop the perfect custom workout to meet your goals.

  49. QUESTION:
    Workout program for 5-6 days a week?
    Anyone have any good lifting workouts for 5-6 days a week that they could hook me up with.. i need to bulk up for football.. right now im doing a 3 day a week program which has leg + chest and back + arms but i need something to do for 5 days a week should i just do this?

    day 1 - legs
    day 2 - chest
    day 3 - arms
    than repeat?
    day 4 - legs
    day 5 - chest
    day 6 - arms

    kind of deal?
    I just need to know what to do to get the best results I'm willing to live at the gym if thats what it takes iv been going for about a year and im up to benching 155 and i started at 95(don't laugh) which is decent progress but i want bigger progress

    • ANSWER:
      are yo looking to bulk or are you looking to get max bench press gains ? you have 2 goals which require different training methods. but the thing both methods have in common is you need more rest days, 4 days per week with an appropriate split, there are a lot of ways to split and most will work just fine.

      The difference between a bulk routine and a strength routine is -

      Bulking - 60-80 1rm weight 8-15 reps 1-5 sets 1-2 min rest
      Beginner Strength 70-80 1rm 8-12 reps 2-3 sets 1-3 min rest
      Advanced Strength* 85-95 1rm 2-6 reps 1-6 sets 3-5 min rest

      * at the higher levels of competition it gets a little more complicated

      and remember you need to eat plenty of calories to gain the bulk your looking for.

  50. QUESTION:
    I need to incorporate running into my lifting schedule. Is running hills, or stairs better?
    I want to get faster, and obviously be able to jump higher. I have a good workout program already, it just lacks any running. is running hills or stairs better for me. I want to run faster, and jump higher.

    • ANSWER:
      If you don't need endurance you can get away with a lot less running. But to develop power you need strength.

      Try this: One day per week on an easy lifting day go to the track and do 40 yard sprints at about 90-95% effort. Start with 6 and work up to 12 over a period of 4 weeks. Then do 60 yard sprints at 90-95% effort starting with 6 and work up to 12 over the next 4 weeks.

      On one other day of the week do some explosive drills. Like standing broad jump, vertical leap and one-legged stairs.

      Good luck.


Lifting Workout Routine

There are an incredible amounts of different weight lifting workout routines available for you to choose from, and it can often seem like an arduous and rather frustrating task when you're trying to decide which ones are right for you. The most important factor is to remember to first consult your physician, not only to see if you are able to participate in physical activity, but also so that he can offer you ideas relating to what sort of weight lifting workout routines you should be participating in. Different Types of Weight Lifting Workout Routines One of the most important components that you need to consider when trying to construct a proper weight lifting workout routine for yourself is that you need to lay the foundation onto which your body can grow. You must be sure to start off without a weight lifting workout that your body can handle, rather than starting off at a difficult level and possibly injuring yourself. Remember that you can always work your way up, but if you begin by starting at an too difficult level... you can seriously damage your body. If you are a beginner, you should remember to stick to big, major movements. AND if you're a beginner, you must know that basically any type of weight lifting exercise will show results. As you progress, you can slowly add on more resistance and more weight, as you will need to keep the level of the workout up to your ability. But if you are using less weight than you should be, you won't notice any improvements. Doing multi-joint exercises, this means using several muscle groups at once, is the quickest and most effective way to increase your strength and gain muscle mass. Some of the basic exercises when it comes to that, are: 1.) Squats: This will work on your quads and is the basic foundation of any weight training program 2.) Bench press: This will work on your chest, shoulders, and triceps muscles 3.) Lat pull-downs: This will primarily work on your largest upper back muscles 4.) Overhead press: This will work on your shoulders and you can complete this exercise seated with dumbbells. Cardio can either be done before or after your workout routine. Some of the most important things to remember concidering cardio work outs, are: 1.) Change your daily routines and habits in order to give top priority to your fitness goals 2.) Invest in a membership at a fitness facility, And last but most certainly not least... 3.) Keep a journal of your goals and achievements in order to keep yourself motivated. This simply shows you how far you have progressed since you began. If you're just beginning, these are the very basics to start out with. Now, get it pumping and growing...About the author Sign-up For The Free 5 day eCourse Called "Body Building From The Inside Out" And Even Get The eBook "Body Building From The Inside Out, How To Achieve Your Ultimate Physique" Written By Tony Hartmann and Nicholas Kidd, Valued At , Totally Free Of Charge If You Click On The Bottom Link Right Now... ^Body Building WorkoutSource: http://www.articlesalley.com/article.detail.php/33614/240/Muscle_Building/Fitness/25/The_4_Most_Important_Body_Building_Workouts_For_Beginners

Frequently Asked Questions

  1. QUESTION:
    What is a good running/weight lifting workout routine?
    I want to start a body weight lifting routine (with pull-ups, push-ups, etc.), and run on the off days (not a very intense run). What would be a good, balanced, and effective routine using those criteria?

    • ANSWER:
      I just started my workout routine 4 weeks ago. I have found that if I run 3 times a week, and weight lift 3 times a week, then this is sufficient to keep me working and prevents me from plateuing. So on the even days of the week I run, and on the odd days of the week, I lift weights. I always give myself Sunday off as a reward for "keeping with the program" the other 6 days of the week. Hope this helps and keep with your program!! Sincerely, Fred, RN

  2. QUESTION:
    What is a good lifting/workout routine for me?
    I am only lifting for about 25 days to get ready for tennis season.
    I am also in a school competition with a swimsuit round where i want to get bigger for..(mainly chest, abs, arms, and back)

    Does Anyone know of a good routine i could do? I looked at ones where it is like each day you work out a different muscle, but I dont know if that will do anything since i am only going for about 25 days.

    Thanks so much!, will give 5 stars!

    • ANSWER:
      you won't see a single change in body composition in 25 days even if you do everything right. why the fuck wouldn't you work legs, the thing you're talking about is called a split and it isn't good for a beginner, look up rippetoes/bill starr 5x5/iron addicts simple power based routine, 8-10+ hours of sleep and a lot of food are necessary (you still won't see anything other than strength gains in your first few months)

  3. QUESTION:
    What is the best Weight lifting routine/workout for every day of the week.?
    I want to know the best workout routine so I can work out every day. Specifically what muscle groups can i work one day and then what could i work the day after, giving the muscle groups one day to rest?

    • ANSWER:
      monday - chest -bech press, flyes
      tuesday-back- chin ups, lat pulldowns, rows
      wed- cardio, abs
      thurs-shoulders- overhead press, front and side raises
      fri-Legs- squats, deadlifts, leg press
      sat- cardio, abs
      sun- sleep

  4. QUESTION:
    What is the best lifting workout routine to gain muscle quick..??
    well im 16 and starting summer training for football..I dont kno what to do in the same day, for example should i do chest with arms?

    • ANSWER:
      There are so many ways to approch this. I would start with training 3-4 days per week. Monday - Do pulling exercises (rows, pullups) on the same day as biceps. Wed - Pushing and tricep exercises. Friday - legs/deadlifts/shoulders. Then try and work in a day or two of medium intensity conditioning to get ready for football.

  5. QUESTION:
    Do you have any links for a beginners weight lifting workout routine?

    • ANSWER:

  6. QUESTION:
    What is the best workout (lifting) routine to gain muscle mass. ?
    I want to know the specific workouts u do on a certain day ( reps and sets also)

    • ANSWER:
      Mini-Guide to
      Weight Lifting to
      Build Muscle Mass

      If you want to build muscle mass with your weight lifting, you need to train heavy and train hard. Your training needs to be infrequent but extremely intense. And then you need to follow that up with plenty of rest time to allow your body to repair and rebuild muscle.
      Basic Strategy • Exercises and Sample Routines
      Routine Methods • Intensity and Tempo • Splits and Muscle Confusion
      Adequate Rest • Warming Up and Stretching • More Articles
      General Information
      Weight Training Programs Weight Training Programs To Build Muscle
      Summarizes all the important parts to designing a weight training program to gain muscle mass.
      Weight Training Terminology

      Weight Training Terminology
      The terms and lingo of the weight training world defined as used on this site.
      Building Muscles Building Muscles - A Look at Muscles and Muscle Growth
      An introduction to the different fiber types of muscles, how to target and use progressive overload to force them to grow.
      Bodybuilding Tips Checklist Bodybuilding Tips Checklist
      A checklist of 21 bodybuilding tips to check in the interest of doing as much right as possible to get the best results.
      Free Weights vs. Machines Free Weights Vs. Machines
      Why free weights provide a workout superior to machines for those looking to build muscle mass and gain weight.
      Tom Venuto

      Are You Bodybuilding or Weightlifting?
      Tom Venuto tells you why focusing on your form and not just "lifting weights" can increase your muscle building results.
      Sean Nalewanyj

      Increasing Your Natural Testosterone Production
      Sean Nalewanyj gives you 10 steps to maximizing your natural production with your workouts.
      Exercises and Sample Routines
      Weight Training Exercises Weight Training Exercises Database
      Form and technique for all the top weight training exercises seperated by muscle group. With pictures and video.
      Jason Ferruggia Ferruggia's Muscle Building Exercises
      Jason gives his top 10 picks for the best exercises for building muscle.
      Sample Bodybuilding Routines Sample Bodybuilding Routines
      10 sample routines, from pre-program routines to single set routines to more advanced intensity-builder routines.
      Vince Delmonte Delmonte's Skinny Guy Transformation Program
      Vince presents a 12-week program for skinny guys looking to add serious mass.
      Weight Lifting Legs Weight Lifting Leg Exercises
      The muscles of the legs and the exercises that make muscle stick on them.
      Sean Nalewanyj

      Proper Deadlift Technique For Big Muscle Gains
      Sean Nalewanyj tells you how to use this basic exercise to produce big gains throughout the body.
      Weight Lifting Chest and Back

      Weight Lifting Chest and Back Exercises
      The muscles of the chest and back and the exercises that put size on them.
      Sean Nalewanyj Training For The Huge Chest
      Sean Nalewanyj's weight lifting exercises and routines for building a chest you can be proud of.
      • Also see Sean's free video lesson on building a chest (offsite) - Proven Principles For Thick, Powerful Pecs
      Sean Nalewanyj

      Back Training Workout: In Pursuit of The Wide, Muscular Back - Sean Nalewanyj gives you the keys to the back and and gives you a workout that will improve your width.
      Mike Westerdal

      Westerdal's Bench Press Blasttoff Routine
      Mike tells you 8 mistakes to avoid and lays out a solid bench press routine.
      Mike Westerdal

      Increase Your Bench Press
      Mike Westerdal tells you why overtraining can kill your gains and how to train hard and smart for those increases.
      Weight Lifting Arms, Shoulders, Abs Weight Lifting Arms, Shoulders and Abs Exercises
      The muscles of the arms, shoulders and abs and the exercises that will make them bigger.
      Sean Nalewanyj

      Arm Training 101
      Sean Nalewanyj tells you how to train to grow a massive pair of arms.
      Jeff Anderson

      How To Get Bigger Biceps
      Jeff Anderson gives you three easy steps to making your biceps bigger.
      Vince Delmonte

      Delmonte's Building Bigger Biceps Program - Vince gives you a complete program with an emphasis on increasing your biceps.
      Tom Venuto

      Top Performing Workout Routines for The Arms
      Tom Venuto gives you a list (14 routines long) of the arm workouts he has found to be the most productive.
      Sean Nalewanyj

      How To Get Big Shoulder Muscles
      Tips and routines from Sean Nalewanyj for developing some massive shoulders.
      Jeff Anderson Compound Exercises For Muscle Gain
      Jeff Anderson tells you which compound weight lifting exercises and why they are your best bet to build muscl

  7. QUESTION:
    Lifting/ workout routine?
    Me: 6ft tall / 160 lbs / under 10% body fat

    I have been lifting off and on about 2-3 times a week for a few years now and I seem to be staying stagnant in my muscular build. I am very lean and cut but i lack the thick muscular build that i want. I do play basketball a lot and road bike about 20 miles a week so I am very active. I am looking for a lifting routine that is 4 days a week and i want to gain muscle mass (since i already have the definition).

    What i usually do now is Bicep/tricep one day then chest another day and back and shoulders one day. I mix in Abs every time I am at the gym but I hardly ever workout legs.

    Can somebody create a lifting routine for me?

    ~~~Questions I have~~~
    What muscle groups should i be working out together?
    I seem to lack the drive when i lift (as im doing my reps i get it in my mind i cant do the last one so i stop) i want that extra push. What do you reccomend?

    What kind of shakes, supplements etc are good?
    --- I used to drink a Whey protein shake after i workout....should i be taking something different?

    • ANSWER:

  8. QUESTION:
    Weight Lifting/ Workout routine?
    Hi, I am rather new to weight lifting (2 months now) but I am in really good running shape. I was hoping to get feedback on my routine workout (I go every other day). I think I am targeting ever muscle but just wanted to see if you all had suggestions in case I was missing something, It consists of the following:

    1.Chest
    •Bench press- 2 to 3 sets of 8 to 12 reps
    2.Back
    •Lat Pull Downs – 2 to 3 sets of 8-12 reps
    3.Shoulders
    •Overhead dumbbell press- 2 to 3 sets of 8 to 12 reps
    4.Biceps
    •Dumbbell Bicep Curl – 2 to 3 sets of 10 to 15 reps
    5.Triceps
    •Tricep rope extension – 3 sets of 10-15 reps
    6.Quadriceps
    •running
    7.Hamstrings
    •running
    8.Abs
    •running

    thanks! If it matters, I have lordosis (a slight spinal curvature from birth that has not impact on me whatsoever) and tend to stay away from strenuous exercises like dead lifts so I don't accidentally hurt my back.

    • ANSWER:
      "I have lordosis"
      Consult your doctor before before doing any type of exercise, especially involving weights. My guess is that you would not be affected at all, but it's always best to get a professional opinion. DO NOT LIFT WEIGHTS if the doctor tells you you should not.

      1. Deadlifts
      "tend to stay away from strenuous exercises like dead lifts so I don't accidentally hurt my back."
      Your current workout routine will harm your back in the long run. Why? Because you aren't working your back. You will develop a muscle imbalance and your posture may suffer. When you get older, you will need a strong back. You get a strong back by doing deadlifts. As long as you are doing them properly and not increasing the weight too quickly, deadlifts are generally safe (same goes for weight lifting in general). Again, consult your physician.

      2. Isolation vs. compound movements
      Your program is inefficient. Many of your movements are isolation movements. Isolation movements usually target one or two muscles. They waste time and energy because you could be exercising half your body with a compound exercise than just one or two muscles with an isolation exercise.

      3. Lower body and squats
      Your program should include lower body exercises. I am aware you run, but running alone is not sufficient. Even as a runner you should be doing leg exercises which will improve your running. Barbell squats are the only thing you need for your entire lower body. The squat is the king of all lifts.

      4. Reps and sets
      It would be better to concentrate on strength at first, meaning you do low reps. 3 or 5 sets of 5 reps is good for all exercises, with deadlifts only doing 1 set of 5 reps. Strength training will benefit you more than bodybuilding (which is 6-12 reps) as a beginner. Once you are more advanced, you can choose to go for increased muscle mass if you so desire.

      Bench press - good, albeit overrated in popular culture
      Lat pull downs - do pullups instead, they are superior
      overhead dumbbell press - I usually do OHP with a barbell, I guess it's your call. Make sure you are standing when you do this exercise.
      Dumbbell bicep curl - chinups work your biceps much better and also work other muscles
      Tricep rope extension - Do dips, again they work your triceps and a lot of other muscles. Your triceps may also be worked depending on your bench press grip.

      This was a lot to type and probably a lot to read. Guess what, I'm going to give you even more reading material. Below are two amazing websites that I use for strength training. They are the real deal. Check them out and take a long hard look at their routines. If you're anything like me, you will soon see what makes stronglifts and starting strength great workout programs.

  9. QUESTION:
    Comments on workout routine weight lifting cardio post pre supplements?
    Hi, I am now working out everyday and would like to see if any educated persons has comments to improve my weekly workout routine. Should I workout anything differently, take any different supplements pre/post workout? Any help would be great.

    Day 1: Weight lifting
    -Pre workout supplements: Black Powder (Creatine) right before lifting, Mostly Protein and some Carbs (from meals earlier in the day)
    -Post Workout supplements: 2 servings of Whey protein (48g protein, 11g BCAA, 8g Glutamine total), 1 serving L-Glutamine 5.5g (with 500mg MSM)... Should I also be adding Dextrose supplement to the mix?

    Workout: All of upper body: Chest, Triceps, All of back, Abs, Biceps, shoulders...
    Hours: 1.5-2hrs with a buddy switching off, we usually do for example 4-5 sets of bench press each then move on and keep doing 4-5 sets of everything targeting every upper muscle group.

    Day 2:
    Pre workout supplements: Mostly Carbs and some Protein (from meals earlier in the day),
    Post workout supplements: Twice as many carbs than protein from eating things like bagels/bread plus milk with small amounts of protein shake mix. Should I be taking Dextrose post Cardio?

    Workout: Completely Cardio. I like to run for 5 miles within 1 hour. I am slowly starting to run longer distances at longer times like 6miles within 1hr10mins. Nothing else besides running.
    Hours: 1-1.5 hrs.

    Day 3:
    Pre workout: (Same as Day 1)
    Post workout: (Same as Day 1)... should I add dextrose?

    Workout: Lower body Weight lifting. I have only been doing day 1/2 switching every other day but am now going to start doing Day 3. I plan on starting with Squats switching off with my friend 4-5 sets total then doing other like Leg press and a few other machines targeting lower body.
    Any recommendations for lower body workout exercises?.. I want to make sure I cover EVERY lower muscle group on this day.

    Hours: plan on 1.5-2 (same as Day 1)

    Heres how the plan works. Every day I workout. Right now I have been switching off Day 1 and Day 2 in sequence. But now I plan on incorporating day 3 by doing this: Day 1, Day 2, Day 3, Day 2 and so forth (Switching off weight lifting with cardio.) But after a couple weeks I plan on Combining Day 1 and 3 so it will be a 3hr weight lifting workout followed by a 1.5-2hr cardio (hopefully I will last that long running by then). So I will be switching off cardio with lower/upper body weight lifting.

    Few extra questions after reading the above:
    -Is it bad to workout your entire upper body and lower body in one workout routine?
    -Is it bad to take Creatine EVERY time I lift weights, 3-4 times a day, (I can get easily discouraged and want to stop without it).

    Again, any comments/help to improve anything about my workout exercises, time/days, supplements etc. would be greatly appreciated. Thanks!

    • ANSWER:

  10. QUESTION:
    In need of starter workout/weight lifting routine. Time spent/times per week...help pls..?
    I would like to join a gym next month and need help preparing a workout routine. I have fallen out of shape this year, lost muscle & gained fat :( So I would like to do weight lifting as well. What would be a basic begginer workout program. I also have a tread climber at home that I enjoy using. So should I do weight lifting one day & tread climber the next???

    I don't want to underdo or overdo it and make it impossible...
    I would prefer to put the focus on building muscle......

    • ANSWER:
      okay to build muscle you should do like 3 sets of 12 and you should work out at least 3 times a week or if you want you can do one day upperbody the next lowerbody and just keep switching and you will build some muscle

  11. QUESTION:
    Whats a good upper body weight lifting workout/routine?
    I just need to know On what days to work out what muscles and how much time they need in between to rest, ect, ect.

    If you could provide links to step by step instructions that would also be great!

    info on supplements and bills is also welcomed.

    Thanks guys!

    • ANSWER:
      i cant give you tips on supplements but when i work out it breaks down like this

      Mon- chest (bench, incline, decline)
      tue- legs (squat, dead lift, calf exercises)
      wed- back ( shrugs, upright rows, lateral pull downs)
      thurs- shoulders (front/ side dumbell raises)

      since your just lookin for upperbody you could switch the legs with bicep work out doing curls and what not... hope this helps

  12. QUESTION:
    What are some good weight lifting and workout routines?
    I just recently bought a weight set. It has the ability to do bench and inclined bench press, butterflyes, a leg lifter thing, dumbells where I can add as much weight as I want, and a thing where you can put your arms to use a curling bar (I also bought a curling bar). I also bought an excercise ball to help me do sit-ups and push-ups. Anyone know any or know of a website that can help me get started on a weight lifting and workout routine? Greatly appreciated.

    • ANSWER:
      Here is a site you can check out, to get the best use of your weight set!! Good Luck!!

  13. QUESTION:
    what do you do for your weight lifting workout routine?

    • ANSWER:
      no more than two muscles a day, dont workout those muscles more than twice a week, mix up the workouts and i eat, eat, eat

  14. QUESTION:
    Good weight lifting /workout routine?
    I am going to start excising more, but i want to make sure i dont do anything wrong. I plan to start running, and i have also been lifting weights, which i am probably going to start doing more often.
    What are the best things to do for bigger muscles? (curls, pull ups? Benching or puchups for pecks?) Any information you have is probably good for me.

    • ANSWER:
      i am a workout fanatic , the more serious u r willing to get the better the results, eat low fat high calorie high proyien and try to drink protien shakes, eat breakfast lunch a shake after workou and dinner. it is a good idea to jog sum and kepp up cardio but 2 miles a day will be good enough,try and eat at the same time daily b/c it will boost ur metabolism, my workout plan is monday reg bench, decline bench, incline bench, pushup pulldowns and ab work,tuuesday shoulders,, military press, side raises and ,shruggs and ab work, wed is back so i do pull douwns behind the head, bent over rowing and my vavorite exercise stiff leg dead lifts but be very carefull when doing it is easy to get hurt breathe properly and keep perfect form , also do ab work,thurs is arms so i do dumbells curls , curls with easy curl bar, tricep curls and, tricep pulldowns and ab work, fri is dedicated to just abs and running u can search on internet fo a good ab exercise s and pick the best to make ur own ab workout, finally sat is legs,legs can be worked very hard i do squats, leg raises, leg curls calf raises and leg press and abs do ur running 1st this day b/c if u dont u may not be able to go far b/c ur legs will hurt, always stretch first do 3 to 4 sets of 6 to 10 reps if u can do more than 10 then up the weight until failure occurs between 6 to 10 reps, it will take a while to learn and memorize the weight s that best sute u ,u will be sore at first but in time that will go away,alway keep checking to see if u can add more wieght dont get stuck on weight and never try more but always do perfect form form is more important than weight , just haevy wieght and poor form gets poor results take 1 day a week off i take sundays and do no exercis elet ur bady rest, at first u will not want to keep up on it like i did but after a while it becomes an obssesion and u will love it, if i miss a workout i get mad, just keep up on it and if this workout plan is too much for what u r looking for then let me konw and will give u a shorter one , stay serious and dont give up

  15. QUESTION:
    Question about cardio in new weight lifting workout routine.?
    Hey guys, i recent;y started a new workout routine to get a little more fit. I'm not overweight, my BMI is about 15%, which i was told is in the normal range, but to be a bit more lean, i should stride for 8-9%. Now, at the same time i want to build some muscle, so my routine consists of a three day split, Monday, Wednesday and Fridays. Now my question is how should i fit cardio in this week? Only on my days off, two days a week, or should i go for the weekend too? Yesterday (Friday) i did legs, now my legs are pretty sore right now, but i could go for at least a jog now if i wanted to. Should i even bother, or should i just let them rest and recover the weekend? And by cardio i don't mean anything too stressful, about a half hour, 30 secs run, walk for 1 min and so on. Thanks, guys, any help would be appreciated, still trying to figure this whole thing out.

    • ANSWER:

  16. QUESTION:
    Weight lifting workout routine.?
    i want to look hot. whats the best SIMPLE routine for a really skinny guy with limited equipment

    • ANSWER:
      im your man.
      i use 10 and 15 pound dumbells. before bed i do 50 crunches, then 50 oblique crunches for each side. then i sit on the ground feet straight out it the air and back angled, i take a 10 pound weight in both hands and put it on the ground left then right. http://www.youtube.com/watch?v=OsB_uEj1PRM

      http://www.youtube.com/watch?v=nQAh7m4xsMo&feature=channel_page

      for my arms i do 3 rounds of 15 each arm and use my 10 pounds to do my tricepts. you may want to start with a 10 or 13 for bicepts. im 14 now and im 5 foot 7 inches and sice i started i have a clear 4 pack and defined pecks and a nice sized bicep. and i was a puggy fella when i started 5 months ago. this only takes me about 15 mins so its not too much of a comitment. good luck

  17. QUESTION:
    weight lifting workout routine.?
    going on vacation in november and i want to look hot. whats the best SIMPLE routine for a really skinny guy with limited equipment

    • ANSWER:
      Go to AOL Search - type in - Scott H. Young's Beginner's Guide to Lifting Weights. Read everything on that website to learn how to properly lift weights. Just make sure you do not overextend yourself - the last thing you need is an injury or a hernia.

  18. QUESTION:
    What is a successful workout routine that includes power lifting, vertical jump training and adds muscle mass?
    Mainly focused on increasing vertical leap. A good balance would be helpful.
    I also want to leave time to play basketball during my week. All of this is mainly for basketball.

    • ANSWER:
      Check out http://thefreetofly.com. It's got what you need.

  19. QUESTION:
    is it a good idea to split up my workout weight lifting routine half in morning and half in the afternoon?

    • ANSWER:
      That's up to you. Personally, if I had time in the morning I'd rather do the whole thing and get it out of the way. You won't necessarily benefit by splitting it up, but if it's a time constraint issue, you certainly can do that and still get the same eventual results.

      Three days a week I do 2 workouts, so will do one before work and one after. I have more energy for each if I don't do them back to back (and I'd have to put them off to the evening to do that), but the individual workouts are usually no more than 1 hr long so I have to trouble doing an entire workout at one time. The only exception is my yoga workout, which is 90 mins. I've started splitting it into two 45 min workouts simply because I don't like having to spend an hour and a half of my evening standing on my head. Anything over an hour after work, and I start getting selfish with my "free time". ☺

  20. QUESTION:
    Occasionally reduce weights for weight lifting routine?
    I've heard it is a good idea to occasionally reduce the weight for an entire weight lifting workout routine.

    1) What effect does this have?
    2) How often should you do a reduced-weight routine?
    3) How much of a reduction should be done (e.g. 20%, 50%, etc.)?

    • ANSWER:
      Yes, it is a good thing to reduce the weight occasionally, only though, if you increase the reps you perform otherwise you may not get any benefits from your routine. The fewer reps you do (the heavvier weight you should lift) allows muscle gain, usually during a bulking phase. Try performing about 4-8 reps (depending on weight). However, ranges between 10-14 tend to be used for lighter (about 20%) when 'cutting' (losing fat) and also helps get muscle definition.
      So, when you reduce your weights (by about 20%) you should aim to do a few (3-5) more reps to gain definition and continue to progress. Sometimes, if you use a weight thats a lot lighter (50-60%) you can perform upto 20 reps, which is usually what is recommended when performing a 'warm up' set.

  21. QUESTION:
    I need a lifting workout routine....?
    I want to buff up a bit and get stronger. I have a bench that i can also use for leg exercises and curling. Does anyone know a good way to do this. I have about 3-4 days a week i could work out and probably about an hour of time. Help plz

    • ANSWER:
      I think you should go check out http://www.cagedanimal.net Ask your questions there and you will get a ton of useful info. I say stick to compound movements like squats, bench press, chins deadlifts. Lift with intensity. Lifting is only part of it, as diet and rest is just as important. Stick to three days a week. Tone is dictated by bodyfat not how many bicep curls you can do. Build the muscle that you want to show off and then lose the bodyfat to reveal and show it off. http://www.cagedanimal.net

  22. QUESTION:
    I Need a workout (weight lifting) Routine from someone who is buff?
    okay am 16 and i need a weight lifting routine please just tell me dont send me to website only if needed thanks and i need a diet routine also because i want to get a really build up body thanks

    • ANSWER:
      chest, tri's, shoulders.
      back, bi's, traps,
      legs

      cardio and abs everyday forearms every other day

  23. QUESTION:
    how to organize a proper workout/lifting routine?
    i've started lifting a few times a week, and need to know how i should go, in terms of order of lifts, how many sets... I know i need to do high weight, low reps, because i'm a hard gainer, but how many reps/sets do you think i should aim for when doing exercises like bicep curls, forearm curls, hammer dbs, weighted sit-ups, and chin-ups/pull-ups(this isn't all i do, but just wondering about them)? Also, when i workout, it should be in 1 hour or less, so say i do bicep curls as one exercise then i can't really do chin ups or pull ups very well, so how should i balance them? like every day i workout switch which one i do? Finally, say i do 3 sets of 8 reps bench press, how should i space each one, like 1 minute rehst in between each? because if i wait longer than i can do more sets and reps more easily, but is that not helping me? do i need to keep them allin a row, like with short rest periods between each set? thanks
    haha actually i've been subscribed to scooby for a long time now but thanks lol.

    • ANSWER:

  24. QUESTION:
    What do you guys think of this weight lifting workout routine?
    Mondays- chest, biceps. warm up 100 sit ups, 3 sets as many push ups as i can do, 3 sets 10-12 dumbbell flyes, 3 sets 10-12 benchpress, 3-4 sets 10-15 dumbell curls, 3 sets 8-12 concentration curls, 3 sets 10 reverse curls
    If you have any other ideas please let me know :P I only use free weights.

    Wednesday: shoulder,legs warm up 100 situps, 3 sets 10-12 squats, 3 sets 10-20 calf raises, 3 sets 10-12 stiff legged deadlifts, 3 sets 8-12 military press, 3 sets 10-12 lateral raises

    Friday: back, triceps. warm up 100 sit ups. 3-4 sets 10-12 deadlifts, 3 sets 10-15 shrugs, 3 sets 10-15 bent over barbell row, 3 sets 10-15 tricep extensions, 3 sets 10-12 tricep kickbacks, 3 sets 10-12 diamond push ups

    • ANSWER:

  25. QUESTION:
    Need help forming a workout/lifting routine.?
    I've been working out for about 6 months now, but I've been really uncomfortable and feeling awkward about what part of my muscles I'm working out and when I should. For example, I take breaks on Friday, Saturday, and Sunday. I condition myself every week day except Friday. On Mondays and Tuesdays, I work out my Triceps, Shoulders, Chest, Shoulders, and Traps. I also do "Hammer Curls". Then on Wednesdays and Thursdays, I work out my Biceps and Forearms. What should I switch over to Wednesdays and Thursdays?

    • ANSWER:
      well maybe workout your chest and there are some very helpful videos in you tube good luck

  26. QUESTION:
    I Need a Workout Routine For Weight Lifting.?
    Can can someone please give me the best workout routine for weight lifting? Like tell me how many reps, weights i should aim at lifting (like how far from my max), and basically just the best routine for the fastest results. Im tryna get defined, but get buff at the same time. Because at the end of summer ima get in MMA. Im willing to go 4 days a week, everyday of the summer..Let me know asap please..

    Thnx.

    • ANSWER:

  27. QUESTION:
    what is a better lifting weight/workout routine?
    For lifting weights i plan on workin g out 6 days of the week but idk if what routine i should fallow i want the one that would benefit the most but im not sure which one that is, can someone please help.

    Routine # 1 - Mon & Fri = Chest and tricep
    Tues & Sat= back and bicep
    Wed. & Sun= Shoulders and legs
    (thursday break)

    or

    Routine # 2 - alternating upper body and lower body every other day with a break thursday.

    • ANSWER:
      both routines are not optimal. instead of body part splits you should be doing workouts based around heavy, compound movements. a great novice program is ''starting strength'' written by mark rippetoe.
      the gains you can make as a beginner on a proper program are unbelievable because of planned progression (in weight) and the natural potential of the untrained person.

      squats, deadlifts, benching and overhead pressing are the backbone of any good routine.

      i suppose your second routine is better of the two, just make sure you are using the lifts above as the core of it.

      even if you aren't going to look up the starting strength program, at least do some research on ''linear progression''.....(planned, steady increases in the weight you put on the bar each workout)

  28. QUESTION:
    Any good workout/weight lifting routines out there?? Any good advice on a routine??
    Im 15 years old, 6'2", 180 pds. im wanting ti get buff and gain lean muscle. I know you have to eat a lot of protein and good carbs, i eat really healthy too.

    • ANSWER:
      lift 5 days a week, do a diff muscle group every day. shoulders monday, arms tues, legs wed, back thurs, and chest fri. Do as many exerceies as you can, low rep, high weight. do taht for about 10 weeks then take a week off. take protein if you can too. this will def build muscle.

  29. QUESTION:
    weight lifting workout routines for swimmers?
    The gym i go to doesnt have free weights btw. What is a good workout i can do to pack on some extra muscle to compliment my swim workouts?

    • ANSWER:
      You could make your own from stuff around your house; For example: you could take two old bleach bottles and fill them with cement and put a metal bar betweem and then pour water into the concrete and let it harden, then you have barbells to lift. You could also do things like sit ups, push ups, run up and down your stairs, and jog around your neighborhood to build up muscle, strength, and endurance to help you improve for swimming.

  30. QUESTION:
    What is the best workout routine to loose weight?
    I have taken some anti-depressant pills in the past that made me gain about 30-40 extra lbs. What would be the best workout routine to loose the weight? I of course prefer a combined weight lifting and cardio workout routine. Time is not really a factor now that it is close to winter but would like to loose probably 50lbs by next summer if possible.

    • ANSWER:
      The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.
      "The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA
      The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.
      "Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

  31. QUESTION:
    What's a good, easy, and simple workout routine that can help me stay pretty fit without lifting?
    I'm 16, 6 foot one, and weigh 145 pounds (skinny I know, lol), does anyone know a good combination of pushups, pullups, jogging/running, or any other weightless exercises that can help me stay pretty fit?

    • ANSWER:
      the workouts in 17 magazine

  32. QUESTION:
    how much time should you wait between a one day a week lifting workout and running? i lift one day?
    a week for an hour to maintain muscle mass, not to really get any bigger. i am trying to run for at least 40 minutes as many days a week as possible to get in better shape and lose weight.

    if i lifted weights for an hour (all muscle groups) on monday night at 9 pm, would it be ok to go for a run on wednesday morning at 5 am or would this be too soon?

    my lifting workout is
    bench military curls tris dips pec deck abs lower back lats
    usually takes me about an hour to go through this lifting routine each week.

    • ANSWER:
      They say to alternate your exercise so one day lifting, one day running. If you are only lifting one day a week that's not going to help you much. Better to lift 3 days a week & run 3 days a week .... take one day off for good behaviour !!

  33. QUESTION:
    i need help with making a lifting/cardio workout schedule/routine?
    ok ive lifted on and off so lifting isnt new to me. but i just got out of the police academy and i want to get big and strong, and i dont need to be toned, just look big too.

    ive also gotta lose 10-12 pounds (personal acheivement) and im not sure how to start my lifting. and i know less weights more reps and more weight and less reps.

    so im really looking for a weight lifting/cardio routine/schedule. (ive got a treadmill, stationary bike, and an eliptical if that helps with the cardio part) i mainly want a big upper body: arms, chest, shoulders, and abs

    thank you

    • ANSWER:
      do push ups on your knees.............. start with 10 with your arms shoulder width apart, then do ten more with your arms wide, finally do five more with your thumbs and pointer finger touching to make a triangle... try not to rest inbetween unless you absolutely need it.
      if it gets too easy do it on your feet instead of your knees, up the reps, or do it on your feet and then on your knees as well.

      that's just a good arms workout in general.

      even though you can't do pull ups you can do a modified one..

      get a chair or something, stand on it, and hang off of an object then jump and try and hold your chin above whatever yo are hanging on......... slowly lower yourself or if that's too easy try and do 3-7 sets of 5 pullups and count SLOWLY to 4 on the way down

      after that get on the treadmill and jog for ten minutes and turn it up to a safe but fast speed and do ten sprints for 20 seconds with a 30 second break...

      ABS: hold a leg raise at about a twenty degree angle for 30 seconds 5 times... then do flutter kicks for 20 seconds 6 times. and then a plank and side plank for about a minute each side ......... REPEAT 2-3 times

  34. QUESTION:
    Lifting weights one day, and then jogging the next day a good workout routine?
    Or does my body need a break? If i lift weights for about 20-30min one day, and then the next day go on a 20min run(for cardio), and then lift weights the next day, then run next day, and so on....is that a good routine? or should i give my body a break one day? I think it is a good routine. Doesn't the running give my muscles a break from lifting weights?

    • ANSWER:
      You are almost there,
      Cardio on day one(long session)
      Day two sees a shorter cardio 40-50% then weights.
      Stretching to warm up and cool down, but you know that.

  35. QUESTION:
    Weight Lifting Help (workout routine)?
    should i work out biceps and triceps one day and then abs and pecks or what should i do for max results

    • ANSWER:
      Only advanced bodybuilders should be doing isolation work of that nature.

      If you're a novice (and by asking this question I am pretty sure you are) then your routine should look like this:

      Drink a GALLON of WHOLE milk a day. Eat plenty of eggs, lean ground beef (or other red meat), tuna, almonds, walnuts, whole-wheat pasta, multigrain bread, beans of all sorts, and plenty of raw vegetables and fruits to balance it out. You should be eating a meal every 2-3 hours and consuming between 2000-4000 calories a day. Also make sure you are getting no less then 6 hours of sleep a night.

      Get a workout that looks like this, and make sure you start with a fairly heavy weight 75-100 lbs and make sure to rest at least 2 minutes between working sets (not warm up sets):
      Workout A:
      Squats 3 sets of 5
      Bench press 3 sets of 5
      Dead lift 1 sets of 5

      Workout B:
      Squats 3 sets of 5
      Shoulder press 3 sets of 5
      Power Cleans 5 sets of 3

      Alternate every other day (EX: Monday – workout A, Wednesday - workout B, Friday - workout A. Next Week: Monday - workout B, Wednesday – workout A, Friday – workout A. Etc.) Add 5 lbs everyday (10 lbs to dead lifts).

      You should warm up for each lift like this:
      2 sets of 5 with just the bar
      1 set of 5 with 25% of the weight
      1 set of 3 with 50% of the weight
      1 set of 2 with 75% of the weight

      You can add dips to the workout if you also want prettier arms.

      If you want more details about this workout you can find everything you want to know by looking up Mark Rippetoe and feel free to email me with any questions or comments.

  36. QUESTION:
    i am thinking of combining insanity home workout program with my normal weight lifting routine?
    i wanna use insanity as my cardio portion of my workout. do you think this will produce great results, it seems i exert more energy doing insanity than any other cardio

    • ANSWER:
      Insanity is amazing. I love it.

  37. QUESTION:
    What is a good weight lifting routine?
    Im a male 13 years old and i started weight lifting about 2 months ago and i would like a good workout routine if any one has suggestions please with details like per example Day 1- Chest and Bicep then Day 2 and 3 and on and on and if you have the time please list what exsersizes to do if not that's fine thanks for the help anyways oh and please include legs in the workout routine

    • ANSWER:

  38. QUESTION:
    What's a good workout/weight lifting routine?
    My school has an exercise room with weight machines, weights that you put on a bar (bench and bench related), and treadmills/exercise bikes. We're aloud to use the exercise room after school, and I'm starting to use it, but I don't know a good routine.

    I want to lose a little weight (that's obviously where the treadmills come in), and gain some muscle, but I'm not looking to get huge. I'm doing this for wrestling season, (next winter), and I know, it's a little early, but I want a head start.

    Here's what I did:

    -I used the machines for a minute on a comfortable but challenging enough weight
    -I benched on the highest weight that I could do 10 reps
    -I used the bike for 5 minutes.

    I know that you're not supposed to lift two days in a row, so I'm planning on going every other day.

    • ANSWER:
      I'd have to say start with streatching ! Very important ! Then try about 10 reps of something with your legs then arms and as you get stronger challenge yourself with 20 reps . And defenatly do abs after legs and arms . Abs help everything .. Even help you walk . Then do a 30 min. Light jog on the treadmill. Keep at about 60% speed .

      Do this work out 4 to 5 times a week. Don't get discourged if you don't see results right away ! Don't worry they will come !

  39. QUESTION:
    1 months of lifting experience,Should I follow a beginer's workout routine at the gym?
    I used to lift weights and got pretty used to them but quit going to the gym afterwards...i haven't worked out for 5-6 months... I'm gonna start hitting the gym again today..do you think i should start from the scratch or should i work out a specific muscle group on specific days like i used to?

    • ANSWER:
      5-6 months is still good, its not like 5-6 years.

      since you have bin going to the gym for 1 month now, you probably broke your muscles in already, Im not you so I cant say if you need to go with beginners, but I wouldn't take it all the way to 3-4 hour workouts yet you know.

      Here is some good advice, get yourself a workout book, that has good workout plans in it and just follow the book for a few months.

  40. QUESTION:
    What's your workout routine (weight lifting)?

    • ANSWER:
      45 minutes of running everyday

      Mondays and thursday - Arms (forearm, triceps, biceps)
      Tuesdays and fridays - Legs
      Wednesdays - Chest, back, shoulder

      Weekend - rest

      http://answers.yahoo.com/question/index;_ylt=AnjjyhrGy0s4cw_4ulLfP7AazKIX;_ylv=3?qid=20091106180258AAvZGe8

  41. QUESTION:
    Please help a beginner start a lifting routine?
    So im a real skinny dude. 6'0 and 160lbs. Im tired of being so thin and want to bulk up and gain muscle. I want to get to like 180 and have defined muscles everywhere. I know this is going to be a journey and is mush easier typed than done, but I truly need a workout routine when I start to hit the gym next week.Can anyone help a dude out?

    • ANSWER:
      Gaining weight & muscle is a two step process: you have to eat more and lift weights or engage in some sort of strength training routine.

      The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it's as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you're on your way to gaining muscle.

      Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you'd just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you're actually causing some damage to your muscles.

      When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won't notice a difference right away, but over time you will find yourself becoming stronger and bigger.

      You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes - yum yum. If you need more details, go to the Guide to Gaining Muscle - http://straighthealth.com/pages/guides/gainweight.html

  42. QUESTION:
    What would be a good sprinter weight lifting workout?
    Does anyone know what would be a good lifting routine for a sprinter that is doing 100m and 200m dashes? And should i focus more on lower body lifts or upper body?

    • ANSWER:
      This is what my track team does.
      We do dead lifts 3 sets of 3 lifts
      we focus on the hip flexers(sp)
      calf raises and the opposite
      we bench press,
      and on the bench press we also do squats
      we jump over benches that are in a row to work on explosiveness.

      atleast thats what i do :)

  43. QUESTION:
    What is a good weight lifting routine to help with MMA?
    I need to get like a workout program that I can do everyday. I go to the gym everyday after school and I do Muay Thai and Jiu Jitsu. I just need to know a weight lifting workout to help me.

    • ANSWER:
      You should look into something like Matt Furey's Combat conditioning it improves strength and flexibility

      http://mattfurey.com/conditioning_videos.html

  44. QUESTION:
    How much weight should I lift and what's a good weight lifting routine for me?
    Ok so I'm trying to get in better shape for basketball. I'm 14 6 foot 1 and I weigh 240. What's a good lifting workout for me to do?

    • ANSWER:

  45. QUESTION:
    Correct workout routine for lifting?
    I'm still a beginner at lifting, and I had some questions. When I do upper-body, which is better for biceps, bicep curls sitting down, or doing chin ups with a bar? Because i can't do both on the same day since I'd be too tired from doing one already so i need to know if i should do only one over the other or alternate days, etc... Also, I'm a hard-gainer, and very skinny, if that helps at all. Finally, when I do like 3 sets of 8 for things like bench-press and other lifts, should i wait like a 30 seconds to a minute between each set, or should i do each separate exercise once through, and then do them all again for the next set of each? Which way is best? Any other tips are appreciated, thanks.

    • ANSWER:

  46. QUESTION:
    Can you give me input on my beginner weight lifting routine?
    Im using this website http://www.thepumpingstation.com/beginnerform.html to come up with my rep #s and poundage, but i definitely wanted to get some input from any trainers out there who dont mind givin a little free advice on yahoo!.
    (i heard theres alot of BS out there when it comes to weights?).

    Im starting with these 7 excercises (i have bench)

    1. flat bench press
    2. incline bench press
    3. military press
    4. arm curls
    5. dumbell flys
    6. leg curls
    7. leg extensions

    So my questions at this point are:

    a) Are these excercises a good start? --that is, do these categories adequedly cover GENERAL workout routine (for say 1st 3-4 weeks) , or should i be adding another category?

    b) Should I workout everyday or alternate days?

    c) Should i lift after my morning run or before?

    Thanks for any help i really really preciate it!
    Guys --THANKS ALOT for the help. im glad i posted here!
    one thing i'm noticing as im looking up how to do all these excercises is that almost all of em except bench press dont even need a bench.

    And if leg curls are kind girly excerises then thats one less need for my bench. well it was only so not all bad i guess

    thanks for the help guys, i start tomorrow!

    • ANSWER:
      try to give yourself a little more upper back focus, dumbbell rows, upright dumbbell rows, and maybe some rear deltoid flys. also, add a squat or a lunge to your routine, they are great exercises and you can do them with dumbbells.

      always do legs first in the workout, it increases the bloodflow, that way you get more benefit out of the upperbody workout

      also, instead of following a strict same amount of reps, same amount of sets...try to mix the workouts up, either workout to workout, or week to week. that is, one workout do 3 sets of 10, the next workout do 2 sets of 20, or even 4-5 sets of 8. as far as reps and sets go, it changes the workouts just enough to make it so your muscles never get used to one exercise and you continue to see results.

      if you do a fullbody workout like it looks like you are setting up, alternate days...your muscles need at least 24-48 hrs to recover from a workout, so you shouldn't work the same muscles 2 days in a row.

      run, then lift. your run can serve as a warmup to your lifting. it gets the blood flowing and it decreases your chances for injury.

      finally, i like to do more dumbbell routines with most of my clients, though i do mix in barbell exercises, dumbbells force each side of your body to lift it's own weight and not help the other side, if that makes sense.

      By the way, LEG CURLS ARE NOT GIRLY haha...had to throw that in there, you need to balance the legs out and leg curls are the way to go!

  47. QUESTION:
    my workout routine is lifting 12 pound weights 20 times and 20 pushups and 20 situps i do that evry other day?
    im going 2 do that for 2 months how much weight sould i lose and should i get abbs if yes then how much

    • ANSWER:
      Like everything else pertaining to your body, it all depends on your body. However, if you keep after that you should see a good improvement in your body in two months.

      If you find that you're not necessarily losing a lot of weight- don't worry. Muscle weighs about 3X's more than fat and is a lot tighter and attractive in appearance.

      The best thing you can do to get results is to try for more reps of each activity as your do it throughout the two months. As your body gets accustomed to doing them it'll be easier to increase.

  48. QUESTION:
    I need a workout routine for the gym ( lifting weights )?
    Chest ?
    Bicep ?
    Back ?

    How long will it take me to get big,my body is very athletic already 46% muscle and i've never lifted weights before.

    • ANSWER:

  49. QUESTION:
    Safest weight lifting workout doing reps standing up or sitting down?
    I just want to know the safest way to do my weight lifting routine by sitting down or standing up, im just afraid that in the future i might have back problems from lifting heavy weights...

    I do know the right way to pick up heavy objects from the ground, but im not sure If its safe on how im doing the weight lifting method..

    Im 19 and Im athletic...

    • ANSWER:
      You should combine both, because if you pay attention you will notice that you are able to lift more weight when you are standing up, which is good if you want to get bigger or stronger. To prevent a back injury you should but a lifting belt and also try to mantain your feet firmly to the ground. Also dont look at the floor while you are doing your exercises as this puts unecessary pressure on your back. If you need any help just msg me.

  50. QUESTION:
    help.... what kind of workout routine should i do? weight lifting, after or before running?
    I dont know whether to lift weights before or after running.
    which is more effective? before or after?
    I just want to get toned up.

    • ANSWER:
      Eat Veggies, grilled skinless chicken breasts, and grilled fish.

      Cross training is really a great way to go.

      Sunday - Try running a mile then walking a mile. If you can't do the full mile running that is fine. Push as far as you can.

      Monday - Run .10 mile sprints 5 times. Cool down between each. Jog/speed walk .5 mile.

      Tuesday - Ride a stationary bike for 45 minutes. Then do 35 of each.

      Sit ups
      Crunches
      Bicycle Sit ups

      Wednesday - Take off and let your body heal.

      Thursday - Run again. Same as Monday. Push as best you can.

      Friday - Weight Training. Work on your upper boddy and lower body.

      Saturday - Take off.


Lifting Workout Plans

Anybody who has pursued bodybuilding with the goal of substantially increasing muscle size knows that volume is one of the most important techniques in producing such results. Most who understand the potency of higher volume weight lifting workout plans find themselves nearly addicted to exercise, spending large amounts of time performing numerous weight lifting sets, trying to blitz their muscles with as much effort as possible.

The problem is, by pursuing high volume weight lifting sessions on a continuous basis, the muscles reach a point where recuperation becomes difficult, and this is where negative side effects begin to develop. The bodybuilder feels weaker, the amount of weight used in each exercise declines, and the desire that once existed for weight lifting fades, to the point where workouts are skipped, and muscle size soon begins to decline significantly. Some have the discipline to continue their weight lifting workout sessions despite these side effects, and what soon surfaces is the enemy of any bodybuilder who wishes to produce maximum results; an onslaught of injuries, from joint pain to muscle strains, and even, in certain cases, muscle tears that can sideline a weight lifter for months, destroying hard earned muscle gains, and this all can stem from a prolonged high volume weight lifting approach.

Those who understand the effectiveness of high volume techniques for producing muscle gains hesitate to make any changes to their routine, especially if the proposal requires volume to be reduced by a substantial margin, but this short sighted idea fails to consider the negative impact of persistent, high volume weight lifting workout sessions outlined earlier, and, in the long term, overall muscle gains decline significantly due to unexpected layoffs.

So, what is the resolution that allows a weight lifter to produce maximum muscle building without injuries, loss of motivation, or psychological trauma? A concept known as cycling, which many weight lifters have heard of, but do not integrate because of either misinformation as to its importance, or simply not knowing how to properly cycle a weight lifting workout for impressive results. The key is to follow a lower volume weight lifting workload when workouts begin to feel burdensome, as this allows the mind and muscles an opportunity to recuperate without the substantial muscle loss that accompanies missed weight lifting workouts. In addition, the reduced volume bodybuilding workout cycle allows joints to experience a period of recovery that is especially beneficial, as the pain that many times accompanies extended periods of high volume weight lifting workout sessions will reduce the amount of weight used, and disrupt the muscle building process.

The other benefit of cycling lower volume weight lifting workouts as opposed to a constant high volume approach is muscle preservation, as normally, a weight lifter who uses prolonged higher volume finds that a vacation from weight is necessary due to mental or physical fatigue, and during this extended vacation, muscle mass is lost, which takes time to regain once weight lifting is resumed, and is essentially wasted effort. This ineffective approach is thwarted when cycling lower volume weight lifting workout sessions, as muscle is sustained during a lower set period, and when higher volume weight lifting workout sessions are once again pursued, the body will be able to continue adding new muscle mass without the prerequisite muscle regain period that accompanies excessive vacations from weight lifting.

Bodybuilders who have been using high volume workout sessions may hesitate to start cycling lower volume, with the fear that they will hamper long term muscle building, but if they consider that one serious injury, which can easily result from prolonged high volume weight lifting workouts, will potentially cost them most of the muscle they spend so much time building, then lower volume weight lifting workout sessio 00004000 ns begin to communicate their true meaning and benefit, which is to enhance the chance that a weight lifter will have the ability to consistently train with sufficient intensity, a concept that is critical in producing the best possible muscle gains. The correct weight lifting and bodybuilding diet routine is extremely important in producing maximum muscle gains, but even a perfectly constructed muscle building system is of no impact if the weight lifter is unwilling or unable to maintain consistent weight lifting workouts, with only occasional vacations (such as around holidays, for spending time with family). Cycling low and high volume weight lifting workouts will provide the weight lifter substantial muscle mass increase without periods of fatigue, inconsistency, sickness, and injury that accompany prolonged high volume weight lifting workout sessions.

Frequently Asked Questions

  1. QUESTION:
    What are some workout plans for lifting weights?
    My friends and I have been lifting weights everyday, with a couple days off, for about 3-4 months now. We all do the same workout plan and everything, but they have been having a lot more "look" results , when I can lift as much as them, if not more. After we work out, we all have the same basic whey protein. Maybe it is the fact that they are around 5'8" and I am 6', but I was looking for any feedback on this.

    • ANSWER:
      It totally just depends on body types and also heavily depends on what you eat (not just the kind of whey you use). Eat healthy!

      These are all free. Talk to a doctor before starting a workout plan.

      Beginner:
      http://scoobysworkshop.com/schedbeginning.htm

      Intermediate:
      http://scoobysworkshop.com/schedintermediate.htm

      Advanced Intermediate:
      http://scoobysworkshop.com/schedAdvIntermediate.htm

      Advanced:
      http://scoobysworkshop.com/schedadvanced.htm

  2. QUESTION:
    Where can I find some GOOD workout / lifting plans?
    For a while I have been using freetrainers.com and have seen next to no results. Any other websites where I can download a good workout plan? I am going to get a personal trainer sometime soon I just don't have the money to blow on it right now.

    • ANSWER:
      Our bodies may react to a same routine very differently, so there is no one routine for all, but it doesn't matter whether you do high volume or ultra-heavy as long as you do it with correct forms, high intensity, 100% effort, and continuous overloading. The MOST common mistakes I can see people in the gym make are:

      (1) Not enough warm-up - so they can never lift heavy to their real capacity

      (2) They take rest either for too short or too long

      (3) Doing multiple body parts in one session

      (4) Doing the weak body parts at the end

      (5) Leg work tends to zero

      (6) They focus too much on small muscle groups

      etc, etc

      One of the best routines out there that I know of, what many trainees are doing, is MAX OT

      You will find tons of websites on this routine from here:

      http://www.google.com/search?hl=en&q=max+ot

      ==============================

      This is the introduction from AST:

      "The most frustrating aspect of weight training is busting your butt in the gym hour after hour, month after month, and year after year with little or no results to show for it. Another very frustrating thing is all the conflicting information about how to train. High reps, low reps, light weight, heavy weight, supersets, train this way, train that way. It's never ending. The availability of training information is endless, but the problem is, it's almost always wrong!

      Jeff Willet, IFBB Pro and 2003 Team Universe
      Overall Champion, uses Max-OT exclusively
      Max-OT is a wake-up call to building muscle. Max-OT is built upon the very physiological science behind muscle growth. It takes this science and combines it with the bio-mechanical functions of the human body to generate muscle growth faster and more efficiently than any other training program ever designed.

      Max-OT dispels the myths and misinformation. No more wasted workouts. No more marathon training sessions. Just pure efficiency, rapid strength increases, and fast muscle growth.

      Get results fast

      The Max-OT Training Course is a 12 week, step by step course that teaches you the techniques of building muscle growth and strength the right way. This course provides you with a clear understanding of how and why muscle grows and structures specific training routines around the fundamentals of muscle growth that produce maximum growth response.

      Whether you are a beginner or 15 year expert, Max-OT training will give you the tools to maximize your training results. You get more results from every set. Guaranteed.

      What you'll get in The Max-OT Training Course:
      Training for results

      Max-OT Basics

      Maximize Recuperation

      Optimum Reps for Muscle Growth

      Optimum Workout Duration

      Training to Positive Failure

      Maximizing Intensity

      Forcing Muscle Growth

      Max-OT Synergy

      Overload Verses Fatigue

      Weight Acclimation Sets

      Muscle Memory

      The 6 Month Max-OT Plan of Attack

      >>>>>>>>>>>>>>>>>> ....

      I assume you know most of the movements, you actually can try any proven (you know what I mean proven) plan but stick with it for 3-6 months before you change it, building muscles takes time. Remember to work on the major muscle groups hard - squats, bench press, deadlift, chin-ups, DB shoulder press, bent-over rows, weighted cruches, etc

      ^_^ good luck

  3. QUESTION:
    Good lifting workout plan for runners + upper body workout?
    I am a frequent runner, and I lift weights on occasion. I want to start a workout plan that involves Monday, Wednesday, and Friday as weight lifting days, and Tuesday, Thursday, and Saturday as running days. I want the weight-lifting workout plan to focus on strength for running plus upper body strength.

    Please help me out. I would appreciate a link to a good workout plan and/or a list of a good plan.

    10 points to the best answer!!!!!

    • ANSWER:

  4. QUESTION:
    What is a good weight lifting workout plan for teens ?
    Im 16 lift everyday , but i need something different. My pecs and bi's and tri's need work. Im 5'10 155 and need to hit 165 170 by the end of the summer.

    • ANSWER:
      Proper diet and exercise will help you achieve your goals.

      You can try this, its my bulking workout plan that I been using along with my clients and has been working

      Day 1: chest and triceps
      Exercises: Bench Press 4 sets, Incline Bench Press 3 sets, Dumbbell Flys 3 sets, Decline Bench Press 3 sets.
      Triceps: Close grip bench Press 3 sets, triceps push downs 3 sets, over head triceps extensions 3 sets

      Day 2: Back, Biceps
      Exercises: deadlift 3 sets, wide grip lat pulldowns 3 sets, seated delt rows 3 sets, pull ups 3 sets
      barbell curls 3 sets, chin ups 3 sets, incline dumbbell curls 3 sets

      Day 3: Shoulders
      exercises: standing shoulder press 4 sets, lateral raises 3 sets, Arnold's 3 sets, upright rows 2 sets

      Day 4: Legs
      Exercises: squats 3 sets, leg press 3 sets, seated leg curls 3 sets, standing calf raises 3 sets

      All reps are 8-10 per set

      Again you need to work on your diet, proper form, and stick to the workout program.
      Make sure you eat about 750 calories above what you normally do, and make sure they are not from junk food or fast food.
      Eat a lot of chicken and beef, make sure you get enough rest and sleep

  5. QUESTION:
    Need help starting a lifting workout plan?
    I am 19 and weight about 175 pounds. I do push ups daily and play basketball every day. I bought a 200 pound bench set and want to know where to start?

    • ANSWER:
      I was originally going to write a long, long essay about all these things to do, but instead, I'll give you a link to an incredibly usefull website.

      This link is specifically for basketball related workouts. Lots of plyometric type exercises to increase jumping, cardio, and fast-twitch muscle fibers.
      http://www.bodybuilding.com/fun/bbinfo.php?page=Basketball

      Here's a link to the rest of the site.
      http://www.bodybuilding.com

  6. QUESTION:
    What is some great weekly wieght lifting plans?
    So im 14 going on 15. Dont let my age defy what i can do. I have been lifting wieghts for almost a year. I wiegh 215 pounds im 5 foot 9. And very built. But im struggling to find a great workout plan. Like doing Bi's and Tri's one day. And legs. Then back and traps. Idk i just need some help on orginizing the best plan. I towuld be greatly apreciated

    • ANSWER:
      Try this.
      Monday-Chest,Back
      Tuesday-Off
      Wednesday-Legs
      Thursday-Biceps,Triceps
      Friday-Off
      Saturday-Shoulders,Traps
      Sunday-Off

  7. QUESTION:
    Weight Lifting Workout Plan Question?
    I am currently a Freshman at UTSA and I wanted to begin lifting weights once again. The last time I lifted weights was during 9th grade and now I am looking to build muscle and tone my body, does anyone know of a sample workout program for a full-time (5 classes) student?

    • ANSWER:
      build bulk OR tone, your choice, not both. if you want to tone, lift light weights, but do many reps and lots of cardio. 40 minutes of cardio 4-6 times a week, lift weights 3-5 times a week, but mix it up and don't abuse any body parts.

      if you want to bulk, lighten up your cardio to 20 minutes. I think it's important to still do some cardio, but just weight lifting in general will give your heart some exercise as well.

      for bulk, lift no more than 6-8 reps, 3-5 sets. Eat lots of protien, and try to get your protien into your body within 30-40 minutes of ending your workout.

      some people use winter to bulk up, and then start toning heavy in the spring for the summer season.

      but basically it's very hard to NOT lose muscle mass when toning.

  8. QUESTION:
    What are some good workout plans and diets?
    Okay, starting next week I plan on lifting weights again and running. I'm wanting to know if anyone has good workouts for toning legs, arms, and that will flatten my tummy. basically something that will help me lose weight before spring break! Also which diet has really been effective to everyone. Please let me know. Thanks!

    • ANSWER:
      Walking is the safest exercise.
      With regard to diet , you better reduce fats and carbohydrates.
      Instead of them take plenty of salads,.,..., skimmed milk and fruits like oranges, guava, strawberry etc.Take plenty of water.
      Please take care that your body gets all the necessary vita mines and minerals in spite of your strict dieting . Hope this helps. All the best !

  9. QUESTION:
    I need help with a detailed weight-lifting/workout plan?
    I'm an 18 year old female, so I'm definantly not a testosterone packed body builder.

    I've recently gotten into weight lifting because I want to tone up/muscle up my body. I would like more support on my chest (breasts of course), strengthen the muscles on my back, strengthen my arms, especially strengthen my legs/glutes/etc. Also, I would like to super-strengthen my core (super strength! lol). As for equipment I've got, bench press, dumbbells (of heavier weights as well), leg press, exercise ball, medicine ball, one of those pulley weight systems, and i've got miles of nature to ride my bike/walk/etc.
    I like to push myself to the limit (or beyond) so please give me a workout plan that would entail doing so...so maybe not all those little weights for a long time. Please include some cardio if you can, that would supplement the weight lifting well. I'm looking for overall improved health.
    As for food, I've increased the amount of proteins and fibers I consume, as well as including mostly whole fruits and vegetables, homemade whole wheat breads, etc, instead of processed boxed foods. I do have one question regarding food...should I be consuming more milk? I have organic fat free milk, so if I should be drinking more, is the fat free the best choice?

    • ANSWER:

  10. QUESTION:
    Can someone please tell me a good weight lifting workout for an ALMOST 14 year old basketball player?
    So I've been lifting weights for a couple years now and I don't think I have a workout plan that works out all of my muscles effectively. So while keeping in mind I'm a basketball player, can someone please give me a workout for a 13 (almost 14 year old) guy? And also does lifting weights stunt growth? Cause I was lifting at 11 and I think it might've stunted my growth. By the way, I've been in puberty since I was 11 if that has any effect on the workout. Oh and please include pics of how to do each exersice if you can.

    Thanks a lot everyone!

    • ANSWER:
      go here:
      http://www.flashmavi.com/weight_training.shtml

      it has a lot of exercises that you can review.

  11. QUESTION:
    Any good workout plans out there for a beginner?
    Just started weight lifting, looking for a workout regime thats good for a beginner.
    I DON'T want to be bulky, I WOULD like to be more toned.
    My stomach is a little thick and my arms are skinny.
    I'm 20 years old, what kind of plan should I do.
    Should I just make my own because I tried and it's kind of tricky getting all the muscles groups done in three days a week.

    • ANSWER:
      It's actually NOT that hard to get all the muscle groups in... you just need to forget about the endless isolation exercises and focus on the big compound movements. Squats, deadlifts, bench press, military press, and bent over rows pretty much cover every muscle in your body.

      Check out Mark Rippetoe's Starting Strength. It's the best place to start for building muscle. The workouts are geared towards building strength, not hypertrophy.

      Whatever you do, DON'T get caught in the "light weight, high rep will tone you" myth. That simply builds muscular endurance, it does NOT tone. Toning simply means stripping the fat away from what muscle you do have... throw in a healthy dose of cardio along with your lifting workouts to cut the fat.

  12. QUESTION:
    I need a good lifting/workout plan?
    I'am not working out to loose weight but to make my body lood good. I worked out in the past pretty hard and got big and pretty cut but couldnt get past my peak. I recelntly lost my 6 pack so i need a plan for that and my main question is reps vs weight. i want to get some what big but mostly very toned and cut i need to know how to build up and start off on wieights?

    • ANSWER:
      Try the workout the cast of 300 used to get into shape. Also the P90x workout has worked for those I have met that have tried it. But mostly if your trying to get toned more then bulk it is mostly trial and error to get the right weight.
      To get toned more reps less weight. But that also has to be balanced.
      most people to gain muscle mass do 6 to 10 reps at 3/4 there max. But for getting toned you can do 30 reps at the max weight you can do this for 3 sets for each workout. (bench at different inclines, curls, pecflys)
      But the 300 workout is the cheapest

  13. QUESTION:
    Does anyone know a good 7 day weight lifting workout plan!?
    I need a full body 7 day workout plan

    • ANSWER:
      split up your body parts to different days. heres an example.
      monday - shoulders
      tuesday - biceps
      wednesday - legs
      thursday - chest
      friday - back
      saturday - triceps
      sunday - abs, calves, forearms

  14. QUESTION:
    critique my workout/lifting plan?
    okay, just looking for suggestions and opinions on what else i should do, or what i should do differently thanks..

    My Info:

    18 years old
    male
    155lbs
    6.00ft

    current plan:

    -upper body lifting every other day
    -running 2 miles in the morning and at night, everyday
    (walking high incline 3min, sprinting high incline 1min, back and forth till 2 miles is up)

    diet-

    very healthy, no junk food at all
    drink only water/lowfat milk/"healthy" juices
    tons of veggies and fruits
    total calorie intake about 2-2.5k daily

    supplements:

    Optimum 100% Whey Protein
    Prolab Creatine Monohydrate

    thanks in advance.
    just started working out and, yes, i am natrually skinny

    goals: basically to get bigger and definded, dont really care about lower body, running will be more then enough for legs.

    although getting stronger is always a plus, 75% is to look better

    • ANSWER:
      What are your goals? Lets define them at your first opportunity. With that in mind then you can begin to concentrate on what parts of the body you want to build.
      Your food - excellent but lets watch out for milk(high sugar content) and the sugar in the juices. Natural sugars in apples, grapes, pears, etc. are okay but added sugars like fructose no.
      At six feet 155 ponds you are a bit light. The high rate of cardiovascular exercise accounts for that. Is that what you want? Again you didn't list your goals so I'm guessing. I'm a fan of six meals per day - three regular with two snacks of 6-8 amino's at ten and two and a large protein shake(slow release protein) before bed.
      Assess how you look and if musculature is lagging lighten up on the running and lift heavier. Otherwise you have a winning combination.

  15. QUESTION:
    What is the difference between strength lifting and bodybuilding lifting plans?
    I work out every few days and i have tried a lot of different lifting routines. Right now i lift 4 sets at 8-10 reps. I am strong and ripped but not "big." I think this might be because of my type of workout. I know there is difference between strength lifting and bodybuilding lifting. Should i do a bodybuilding type of workout to gain weight? Also, what is good bodybuilding routine?

    • ANSWER:
      well the bottom line is..... if u want to gain more mass you have to be eating alot more calories..a bout 20x your body weight in calories...

      and u have to be lifting heavy.. 4 - 6 reps a set.
      and u would have to focus on more powerlifting exercises, bench press, squats, deadlifts, etc
      that is more powerlifting exercises...

      u need to do a combination of both.. and workout hard.. 40 - 60 mins 4 - 5 times a week
      eat 1.5 grams of protein for each pound u weigh
      train each muscle once a week

      mon chest
      tue biceps triceps
      wed back
      thur shoulders
      fri legs

  16. QUESTION:
    workout plan for lifting and supplements?
    I am 17 years old i train in bjj and muay thai. I am 5 foot 8 or 9 i Weight about 170 pounds. i recently just started lifting Weight on the january 30th of this month. so it has been 2 days i am taking whey protein 60grams and i am taking universal uni-liver. I have a small but visible belly if no shirt is worn and i am starting to get flabby in the chest area i am looking to tone up alot i want to achieve a six pack and a strong chest with no more flap. I wanted to know what supplements i should take that i am not taking now. But i dont want any supplements that will harm my body either. and i need a good workout plan so far i have work one day of shoulders and triceps another day of chest and then another day of legs and today i just went and hit the heavy bag for an hour to touch up on some of my thai skills i have been doing thai and bjj for 8 months if that help u help me choose proper supplements and workout routines. thank u

    • ANSWER:

  17. QUESTION:
    A good site for short workout plans for getting ripped?

    Hi all,

    I am looking for a site that lists workout plans for getting ripped - home workouts.

    I am 37 and consider myself to be in great shape - I go running regularly and lift weights regularly. However, I am looking for ideas for short (30 minute) workouts with weights that will aid in my goal in getting ripped.

    So I would appreciate it if you can suggest a few good sites for ideas.

    Thanks

    • ANSWER:
      I recommend http://onlinefitnesssource.com/. It has all kinds of workout, diet and health information from some of the best trainers in the world. You will find articles and videos.

  18. QUESTION:
    Workout plan for the gym outside of MMA training?
    I am looking for a workout plan for lifting and cardio outside of MMA classes. I plan on starting classes here soon and I know it will take a lot of cardio but I don't know what type of lifting to do and such. Thanks!

    • ANSWER:
      The above workout is fantastic for bodybuilding and wrestling, but for MMA I would recommend something more similar to Crossfit. Google "Eric Cressey" and read his book "Maximum Strength". That will help you understand the kind of fitness you want to achieve. If you are serious about training MMA then the last thing you want to do is chunk up. Flip tires, deadlifts, wallballs, explosive pullups, every variety of clean and dozens of other movements will help you the most. The important thing is to always mix it up, doing 4 sets of 12 reps for every movement week after week will land you on a plateau. But the very best way to get fit for MMA is to do MMA so throw on a gi and start rolling!

      Good luck.

  19. QUESTION:
    Does anyone have an 8 week workout plan for football?
    All I really need is a link or a description of a workout plan for the summer to increase speed, agility and endurance, on top of a normal weight lifting workout.

    • ANSWER:
      Sunday: Bench Press 3X10
      squat 3X10
      deadlift 5X5
      cleanse 5X5
      preacher curls 2Xfailure
      hammer curls 2Xfailure
      wrist extensions 2X10

      Tuesday: weighted pushups(add 1 book betwean sets)1X10,1X10,1X10,3X10
      diamond pushups 3X20
      wide pushups 3X25
      bodyweight squats 3X30
      lunges 3X25yards
      wall sits 2Xfailure

      Thursday: jump squats 3X10
      supermans
      square hops 3X5times around square (each leg)
      ultimate burpees 3X10
      mountain climbers 5X5
      sprinter crunches 2X10
      full body crunches 2X10
      leg cross situps 2X20 each leg
      weighted situps 1X25

      Friday: weighted pushup rewtean
      bodyweight squats 3X30
      Ultimate burpees 5X10
      mountain climbers 10X5
      lunges 3X25 yards

      Saturday: jump squats 10X10
      ultimate burpees 5X10
      mountain climbers 5X5
      sprinter crunches 2X10
      full body crunches 2X10
      leg cross situps 2X20 each leg
      weighted situps 1X25
      __________________

  20. QUESTION:
    Can i still workout with a healing rib tattoo?
    I already have the tattoo, but im going to have it outlined with the UV ink. Im heavily into a diet, and workout, and lifting plan. Would it be ok to still work out with the healing tattoo as long as i kept it moisturized? Thanks

    • ANSWER:
      Not a good idea if the tat is brand new. You should wait until the scabbing is over before you do any heavy exercising and have nothing rub on your tattoo as it's healing. After the scabbing is done then you can do some exercising but wash the tattoo and put some lotion on it after you wash it. You may want to call the shop if all else fails and ask your artist.

  21. QUESTION:
    So can I get a little help with my workout plans?
    I weigh about 165 and I've just been getting active and lifting again I just got some creatine and whey. I was wondering what a good plan would be to take the supplements. And any other things you may think helpful. I just want to get cut again. Thanks
    Why would I need to burn weight? i'm 5'11" I need to gain more than anything.

    • ANSWER:
      Try the lil jack workout http://www.youtube.com/watch?v=TKCGe2Ezris it really work

  22. QUESTION:
    WEIGHT LIFTING WORKOUT SCHEDULE!!?!?!?!??!?!?!?
    Hi, I need help with a workout schedule. Im 19 years old and i weigh 150 and im 5'6. I've been lifting weights for about 9 months now and i've seen results. But now I feel like i hit a dead end and my workouts are repetitive. Can you guys help me out with a workout schedule? My goal is to get big and toned at the same time. I've had friends tell me to workout one muscle a week rather or twice a week. I need a routine that requires me going to the gym 5 times a week. An example of one workout routine is this:

    Monday- Bicep/back/abs

    Tuesday- Chest/triceps/shoulders

    Wednesday- Legs/abs

    Thursday- Bicep/back

    Friday- Chest/triceps/shoulders/

    Saturday/sunday- rest

    Is that a good workout plan or is it badly mixed up? Another guy told me to do this:

    Monday-legs
    Tuesday-chest
    Wednesday- abs
    Thursday-arms
    Friday-back

    I prefer the first workout but like i said, I don't know if it a good workout routine. Can someone help me out because I need help.

    Please don't give me a website to look at. I need a written schedule!! Ty

    • ANSWER:
      I don't agree with either actually.

      The first, you are working too much. I guarantee a shoulder injury if you continue to use that routine.

      The second is just garbage. No way you do arms the day before back! Also, where are shoulders? In the arms? Really? Shoulders/traps need to be treated with the same volume as chest and back.

      Absolutely work out each muscle group once a week!

      I'm 5'11, 197lbs, 11% body fat (that's muscular and cut if I do say so myself.)...I do the following:

      Mon - Back (EVERYONE does chest on Mondays! Do back and no waiting for equipment!)
      Tues - Chest (See the previous comment)
      Wed - Legs (Upper body (especially shoulders!) needs rest)
      Thurs - REST! (You just worked your biggest muscle groups the past three days)
      Fri - Shoulders/Traps
      Sat - Bicep/Tricep
      Sun - REST!!!

      Abs are up to you. I only do them Monday and Friday but I know I really should do them three times a week. (Mon, Wed, Fri would work) I do have the washboard but...it could be a cheese grater! lol

      In sum, each muscle group once a week. BLAST IT!!! Then, allow it to fully recover. Remember, it may not take six days for a muscle to recover BUT, to a significant enough extent, you do triceps when you do chest, biceps with back, shoulders to chest and back, forearms with every upper body exercise, etc...

      Note: 22lbs in 4 months as mentioned...that is one of the following:
      A lie
      Steroids, HGH, etc...
      Mix of muscle and fat with LOTS of fat
      Lots and lots of water

      That is not humanly possible w/o one, or a combination, of the above answers. Ask anyone who has the slightest clue about bodybuilding.

  23. QUESTION:
    Calisthenics workout or Weight Lifting workout?
    I am 16 years old and weigh 142 lbs. I was wandering if a calisthenics workout would benefit me more than a weight lifting workout. I have heard people have had great results with these types of workout

    Heres the workout plan.

    stretch get warmed up
    1. do as many pushups as you can do without getting up, or droping to your knees, then do 5 more, then do 5 more on top of that.

    2. roll over and do basic crunches. 100

    3. roll back over and repeat number 1.

    4. roll back over and put legs to the side and do 100 oblique crunches

    5. repeat step 1, but do wide arm push ups.

    6. crunches iwth legs to the right.

    7. repeat step 1 , but close hand push ups.

    8. 100 of the supine bicycle.

    9. on your knees do shoulder presses, open hand, as many as you can do, then 5 more, 5 more deal.

    10. lie on your back, hands under your but legs together, do leg raises, 100.

    11. back to step one. get the point??

    finish it all up with a 2-5 mile run at about a 9 minute mile pace.

    I am 16 years old, 6 ft and weigh 140 lbs, i am trying to pack on some weight.

    Also, one other quick question - People say to eat healthy when trying to pack on weight but I am only 16, and most 16 year olds who play football and are very muscular dont eat right at all. How should I eat?

    • ANSWER:
      sounds like you'll mostly be doing toning exercises.. if you want to pack on the pounds hit hte weights instead.

      as for eating right.. if all you want is weight - eat whatever you want, just make sure to eat a boat load of protein along with a weight training regimen.

  24. QUESTION:
    i just started lifting, but i need a workout?
    i go to the gym a few times a week. each time im there i do a few exercises for each part of my body (biceps, shoulders, chest, back, legs) however, i need a work out that will really get me going. i just started really lifting for the first time ever. im taking muscle milk.

    anybody know a site where i can get a good workout plan going?

    • ANSWER:

  25. QUESTION:
    I just started lifting about a month ago, I need to a good workout plan for the summer.?
    I weight 170 currently and am a pretty big guy, Im 16 also. I take whey protein regulary too.

    • ANSWER:
      Go to this website:
      http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html
      It will give you a meal plan to follow and some supplementation's you can take and most importantly it will show you your workout!

  26. QUESTION:
    What is a great lifting plan for a wrestler?
    I am looking for the master workout plan that great wrestlers used to become the best. I need the help. Please, if you even know any sites that would be of help, reply. Thank You.

    • ANSWER:
      Brock Lesner showed his workout. You can find it on youtube.

  27. QUESTION:
    What food to buy after weight lifting workout?
    I have £10 which is

    I'm 18 and plan on buying some of my side dishes for myself as i can't just eat all my Mums food. I've been into Waitrose and you can get fresh chicken fillets for £3 pounds. Cottage cheese is always decent

    Please make a short list of foods you would buy to eat in between main courses, meal 2 and meal 4

    • ANSWER:
      Breakfast: Oatmeal with Cinnamon, apple sauce, banana or strawberry slices and small amount of granola served with egg whites.

      Lunch: any lean meat sandwich with wheat or sourdough bread.

      Dinner: any lean meat, brown rice, quinoa, or sweet potatoes with vegetables.

      Snacks: always have a protein source with each snack. My favorite is cottage cheese on wheat toast. Protein shakes are also good here.

  28. QUESTION:
    Does anybody have any good workout plans that help gain muscle and lose weight?
    Im 17 years old and weigh 265. Im 6 ft 3 inches. I go to the gym and mainly lift weights, I need to lose weight and become alot stronger because i want to be a Army Ranger. Can anybody share what kinds of workouts they do so i can become stronger and lose weight

    • ANSWER:
      Weights programs aren't that great for an army ranger, because you will be tested more on your fitness and less on your strength.

      You should incorporate more kettlebell swings on your program and aim to increase your 10 minute kettlebell swing record.

  29. QUESTION:
    What is a good lifting workout just to get tone?
    I plan on working out in the gym 4 times a week just to get tone. I'm not trying to get huge muscles or anything just to compliment the running that I do.

    Thanks

    • ANSWER:
      toning = reduction of body fat which is a direct function of the diet

      to decrease body fat you want to exercise at a high level of intensity. with cardio this equates to exercising at close to 70% of the VO2max with weight this means using loads close to 80% or the one repetition maximum (1RM). training with light weights and high reps is not optimum for fat loss. big muscles come from a big diet not simply by lifting heavy weights.

      if you don't want big muscles train with heavy weights and follow a low calorie diet, it's that simple...

  30. QUESTION:
    have any good workout plans for a teenager during summer?
    i want to tone my muscles and become somewhat stronger over summer vacation. should i lift small weights and move on to big or start at my maximum? what about supplements and a diet plan? i'm looking for any advice.

    • ANSWER:
      Make sure you're eating enough protein.
      Start small at first to ease your body into it, and make sure to give each muscle group 2 days of rest in between workouts, eg work upper body on sundays and wednesdays, work lower body on mondays and thursdays. Get enough sleep and water to ensure your muscles have a chance to recover.

  31. QUESTION:
    Good workout plans for a 14 year old boy?
    i am a 14 year old boy. honestly, im 13 but ill be 14 in less than a week on may 10. my doctor told me to lift weights, but not too heavy. i can always add weight when i get stronger. i weigh 102 pounds ( i know im light) and im 5'6-5'7 in height. any good workout/eating plans for me? thanks.

    • ANSWER:
      lots of protein. e.g fish
      lift weights you are comfortable with.
      try and do 4 sets of 8 reps. Which means, each time you do an exercise, try to do the exercise with 8 repititons which means up and down, up and down etc in easy terms. When you've done 8, have a rest, then move on to set number 2, and do another 8 etc etc

  32. QUESTION:
    I need a workout plan or a weight lifting program.?
    Im a 14 y.o. who is just starting to lift weights. Im pretty fit already and probably don't need to just yet but i would like an advanced program that I could get into the habit of doing. A list of work outs in the order i should do them would be fantastic!

    • ANSWER:
      I could waste an hour writing up a program for you, but go to bodybuilding.com, thats where I get my workouts and I'm too.

  33. QUESTION:
    Lifting weights (workout questions)?
    I have a BowFlex, and I want a workout plan. On Mondays I pretty much work everything.
    Biceps
    Triceps
    Chest
    Forearms
    Shoulders
    Back

    what should I do for tuesday through friday?
    any plans?

    tell me
    thanks!

    • ANSWER:
      So does BowFlex work your legs too? How about:
      Monday: Chest, shoulders
      Tuesday: rest
      Wednesday: Back, arms
      Thursday: rest
      Friday: Forearms, abs
      Saturday: rest
      Sunday: legs.

  34. QUESTION:
    Should someone 80 pounds overweight bother building muscle through weight-lifting? Is it even possible?
    I've been losing weight by watching what I eat and walking on the treadmill. Should I even bother with adding weight-lifting to my workout plan or should I wait until you can actually see muscle after I lose a lot of weight-because right now, I'm just fat? Sorry, I know nothing about the muscle/lean muscle thing. Thanks.

    • ANSWER:
      Do weights, the muscle will help you to burn fat.

  35. QUESTION:
    Is this a good workout plan? About weight lifting?
    One day I'll do heavy weights and then the other day I'll do light weights. Then, I'll have both strength and lean cut muscles.

    • ANSWER:
      Using light weights does not give you definition. A healthy diet plus lots of cardio does.

      However, going heavy on one day and lighter on another day is a common and effective way of building mass and strength. Just make sure you aren't training the same muscles on consecutive days. Heavy or light, you shouldn't train the same muscles two days in a row -- ever. Wait at least 48 hours or longer.

      Cardio 'can' be done every day, however.

  36. QUESTION:
    Is my weight lifting workout too much?
    I got one of those workout ebooks. It basically told me to adopt a multi-joint, full body workout plan three times a week. The trainers at my local gym all scoffed at it because they said I'm overworking the muscles. This workout plan is Monday and Friday:

    Barbaell Romanian Deadlifts (2 x 12-14)
    Barbell front squats (2 x 12-14)
    Wide gri[ pronated lat pulldowns (2 x 12-14)
    Walking lunges (up and back 10 steps)
    Barbell bench press (2 x 12-14)
    Barbell bent over rows (2 x 12-14)
    Two arm swings (1 x 25)

    There is another workout set that is similar (works the same muscle groups again) that I would do on Wednesday; and then on Saturday I do 20 minutes of cardio high intensity training. The HIT works like this on the treadmill: 3 - 4 minute fast walk then 1 minute at 6.0; 1 minute at 3.5; 1 minute at 8.0; 1.5 minutes at 3.5; then repeat 4 times.

    Each workout is preceding by a light 5-7 warm-up, and afterwards I do abdominal exercies.

    The philosophy is that I raise my resting metabolic rate and burn calories when I'm not working out as my muscles rebuild. The reason the ebook author recommends that I do not focus on single muscle groups is because I won't burn away as many calories. My goal in working out is just to get ripped, I could care less about strength or having large muscle, I just want to burn away fat and look like an MMA fighter or boxer. I'm looking for a second opinion on this workout plan, thanks!

    • ANSWER:
      My advice would be to increase the weight your lifting so you can only perform 6-8 reps. Following this advice, maybe increase 2 sets to 3 sets.

      Doing 14 reps isnt stressing your muscle enough to get the best gains for your time and energy.

      The biggest factor in your goal here is your diet. What you really want is to achieve 8% body fat which is only going to happen with a solid diet.

      My advice, get an Omron body fat analyzer, figure out your body fat%, and start working to get down in single digits. You can start to see abs in single digit body fat and you will look much more vascular and have more definition.

  37. QUESTION:
    what is a good workout plan with only weights lifting?
    ok i want to get big biceps and upper body exercise

    • ANSWER:
      u need to workout

  38. QUESTION:
    Workout plan?
    wat is a a good wieght lifting workout plan that a 13 year old can follow...and that has good results...

    • ANSWER:
      I would get my diet correct and take protein shakes.
      To increase mass 5 things must occur.
      More calories, protein/ carb balance, heavy lifting, sleep and proper water intake.

      Nothing beats healthy eating.

      Concentrate on overall fitness and maintaining a healthy heart.
      For best results, eat six times a day. Try balancing your meals 60% protein 40% carbs.

      Eat a combination of lean protein and healthy carbohydrates every few hours throughout the day to speed up fat loss and maintain stable energy levels.
      Eat your proteins from lean sources (Chicken, fish, boiled eggs, lean beef with all the fat drained off) and beans (lentil, lima, chili or any type of bean)

      For your carbs, Choose leafy vegetables, carrots, raisins, broccoli and fresh fruits. Weight train intensely, three times per week on alternating days with aerobic exercise three times per week.

      Drink 10 to 20 glasses water per day NO SODA
      Good Luck !!!

      Try to dink protein shakes between your 6 meals any brand. You need to take in 500 to 1000 calories more than you burn

      Heavy weight low reps
      Day 1) chest and back
      Day 2) arms and shoulders
      Day 3) legs, calves
      Day off then repeat
      Abs, calves and forearms everyday

  39. QUESTION:
    weight lifting workouts, why am i getting weaker every week?
    so I was doing fine and making steady process in terms of strength in lifting weights, but then suddenly just as i hit my peak strength and was feeling great with momentum and all, the next week, I was much weaker, and then the week after that I was even weaker than the week before...and now im even worse, even though I didnt really change much in terms of diet or workout plan..why is that? did I overwork myself or is it a diet thing, not getting enough calories/energy?

    • ANSWER:
      To gain muscle you must eat more than you normally do while working out. Average how much you were eating before you started lifting, and add 500 calories to that. Eating too little while working out can result in muscle loss which is what we dont want to happen of course.

      Also are you resting? you're only supposed to work out every other day meaning you need to rest a day between work outs. Resting is the time you're muscle repairs and grows back stronger and bigger, not when your actualy lifting the weights.

  40. QUESTION:
    Workout for lifting and cardio?
    I hear its best to do your lifts before the cardio in a workout. Is that true?
    I would also like a workout plan for myself. One that wont KILL me and make me not want to exercise :/
    Im going to a hotel next week and there is a gym there which definitely means a treadmill. but I would rather stay away from weights except for maybe bicep work with a dumbell.
    For exercise in general, i would like to burn the fat in my stomach, butt, and thighs. I have muscle to start out with but they dont show. I would really like to show abs, pecs, and biceps.
    For the lifting part I would like to direct it especially on those. Any exercises? Reps and sets please? Self lift exercises please. No equipment :( id rather stray away from those.
    For the cardio I plan on running on the treadmill. But does anybody have like a workout to do while on the treadmill? I dont wanna just run 2 miles or something. I wanna workout bases on time and speed change. Im generally not a runner but i want to be. So I would like a starting workout that would last more than half an hour. An hour even would work. and then i would like to increase the intensity as i go. please no alterations in the incline because with my weight currently it will be difficult and painful. If any please only small change.

    Can anybody help me? I generally know what i want but i do not specifically. THANKS TO ANYONE WHO CAN HELP :)
    Btw i have a treamill and dumbells at home so i would like to also carry this workout back here after the week at the hotel.

    as a last bonus, i would like to try a low carb diet to speed the weight loss that much more. But im not too sure what that means and how to stick with it. Can anybody help with that?

    • ANSWER:
      Do a proven fitness and diet program and you should definitely get good results. Check out the Fat X Program from www.FatX101.com. It's awesome at burning off body fat, increasing your fitness level and for getting toned fast. The workout videos and diet info are free. It worked great for me. Good luck.

  41. QUESTION:
    Insanity Workout and p90x workout plans?
    Hi. I wanted to start insanity and p90x. Can I do both on the same day? Every other day? one one day and one the next?

    I also plan to keep my running up in the morning, and my weight lifting during the morning as well.

    So can I do both and still keep my muscle bulding up and have enough energy to work?

    • ANSWER:
      I do the plyometrics video everyday for the cardio. If insanity doesn't involve any resistance training then I don't see why you couldn't do both. If you start mixing in extra resistance training into the p90x program you probably wont see any gains in strength/size.

  42. QUESTION:
    Can you write a workout plan for me i need help lifting.?
    im 18, 188lbs and 6ft im by no means fat but a little chubby. ive been lifting on and off for a year now and just renewed my membership. i really need a schedual to go by because im seing results much slower then i should see them. my techinique is fine but what i lack is the knowledge of eatting right, and diffrent workouts to do in a day. Could somone please write up a workout to get bigger and more cut. and maybe a diet plan for me. or maybe just copy your workout into the answer box. Thank you very much.

    • ANSWER:
      Drink a GALLON of WHOLE milk a day. Eat plenty of eggs, lean ground beef (or other red meat), tuna, almonds, walnuts, whole-wheat pasta, multigrain bread, beans of all sorts, and plenty of raw vegetables and fruits to balance it out. You should be eating a meal every 2-3 hours and consuming between 2000-4000 calories a day. Also make sure you are getting no less then 6 hours of sleep a night.

      Get a workout that looks like this, and make sure you start with a fairly heavy weight 75-100 lbs and make sure to rest at least 2 minutes between working sets (not warm up sets):
      Workout A:
      Squats 3 sets of 5
      Bench press 3 sets of 5
      Dead lift 1 sets of 5

      Workout B:
      Squats 3 sets of 5
      Shoulder press 3 sets of 5
      Power Cleans 5 sets of 3

      Alternate every other day (EX: Monday – workout A, Wednesday - workout B, Friday - workout A. Next Week: Monday - workout B, Wednesday – workout A, Friday – workout A. Etc.) Add 5 lbs everyday (10 lbs to dead lifts).

      You should warm up for each lift like this:
      2 sets of 5 with just the bar
      1 set of 5 with 25% of the weight
      1 set of 3 with 50% of the weight
      1 set of 2 with 75% of the weight

      You can add dips to the workout if you also want prettier arms.

      If you want more details about this workout you can find everything you want to know by looking up Mark Rippetoe and feel free to email me with any questions or comments

  43. QUESTION:
    How does this workout plan look? (weight lifting)?
    Monday
    Exercise Reps Sets
    1. Squats 8 4
    2. Dumbbell Lung 8 4
    3. Dead lift 8 4
    4. EZ bar curl 8 4
    5. Crunches 20 3

    Tuesday
    Exercise Reps Sets
    1. Dumbbell flyes 8 4
    2. Upright Row 8 4
    3. Bench Press 8 4
    4. Tricep Curls 8 4
    5. Crunches 20 3

    Wednesday
    Rest

    Thursday
    Exercise Reps Sets
    1. Squats 8 4
    2. Dumbbell Lung 8 4
    3. Dead lift 8 4
    4. EZ bar curl 8 4
    5. Crunches 20 3

    Friday
    Exercise Reps Sets
    1. Dumbbell flyes 8 4
    2. Upright Row 8 4
    3. Bench Press 8 4
    4. Tricep Curls 8 4
    5. Crunches 20 3

    Saturday
    Rest

    Sunday
    Rest
    How does that look, any thing i should change? any major muscle group i am missing? Any thing i should add? I am going to be taking a protein drink (quickmass) so i am trying to make a work out plan i can do, and if people have any thing to do, how long of a break should i take in between each set?? =p
    Ill proably be running ( well jogging =p)
    13km or so, on my "rest" days, and ill be in a gym class for 1 month, so thats like 6 hours more of cardio each day, it would only before for a month tho =p

    • ANSWER:
      Good workout, but you are combining exercises together that won't allow you to maximize efficiency. Basically, one body part will be fatigue because of an exercise you did before it for another body part. This is why you shouldn't do bicep curls on the same day you do bench press. Your biceps will be to fatigue after the bench press and they won't get a decent work out. This is exactly why you should do Chest and Triceps on the same day and save your Biceps for a work out on a day that you Back.

      Rather than doing the same workout every other day which is a little boring for your body, do this so you can pound that fat out and gain great muscle. Also, Drink the protein shake in the morning with breakfast and after your workout. This workout has you working specific body parts on certain days. Doing it will enable your body to focus on that specific area without being fatigue. You'll notice you can do more reps with well rested muscles:

      Monday
      Legs
      Abs/Core
      Lower Back
      Shoulders
      15 mins. Cardio

      Tuesday
      Chest
      Triceps
      Abs/Core
      20 mins Cardio

      Wednesday
      Biceps
      Upper Back
      Abs/Core

      Thursday
      Abs/Core
      30 mins Cardio

      Friday (1-2 exercises each body part, light weight, lot of reps, like 12-15 and 3 sets to close out the week)
      Legs
      Back
      Chest
      Shoulder
      Bicep and Tricep
      Abs/Core
      15 mins Cardio

      Saturday
      Rest (continue protein shake)

      Sunday
      Rest (continue protein shake)

      To really push yourself, do supersets. This is when you take two exercise from two different body parts, like bench press and crunches. Do one set of the bench press, then immediately get on the ground and do your crunches. Break for 1 minute 45 seconds. Then do bench press, then crunches, and break again. Do it for as many reps as you want. Now that's a work out, and you WILL feel it.

  44. QUESTION:
    what is the best workout plan?
    Ive recently started going to the gym and i go monday, tuesday, thursday, and friday and ive been told by many people that doing the same workout everyday (like lifting weights for the same muscle everyday for example) is bad for you. The problem is, i have no idea what to do when it comes to planning out a good workout for the week... Any advise?

    • ANSWER:
      Workout routines are what exercises, how many sets, how many reps
      etc. that you do for each muscle.
      Remember these things when making up your routine:
      1) Work chest, triceps and shoulders on the same day, and biceps and
      back on the same day so that it's ok if the secondary muscles get
      worked that day, because your doing them anyway.
      2) Separate those muscles that work a secondary muscle so that they
      are far enough apart not to overtrain you. For example, do Chest
      Monday, triceps on Wednesdays, and shoulders Friday, and biceps
      Monday with chest, and back Wednesday or Friday.
      Here are a few sample split routines and workout programs.

      Monday - Chest/Back
      Tuesday - off
      Wednesday - Legs
      Thursday - off
      Friday - Shoulders/Arms
      Saturday - off
      Sunday - off

      Monday - Chest/Biceps
      Tuesday - off
      Wednesday - Shoulders/Legs
      Thursday - off
      Friday - Back/Triceps
      Saturday - off
      Sunday - off

      Monday - Chest/Triceps
      Tuesday - Back/Biceps
      Wednesday - off
      Thursday - Shoulders
      Friday - Legs
      Saturday - off
      Sunday - off

      Sample Weightlifting Workout Routines

      This is hard. There are so many exercises for each muscle, and so
      many ways to split them up and make a routine out of them. So instead
      of listing 10,000 workout routines, I'll just list what I think are
      the most effective muscle building exercises for each muscle and later
      on you can decide which to use in your own workout routines.

      Chest
      Flat Bench Press
      Incline Bench Press
      Flat Bench Dumbell Flyes
      Incline Dumbell Flyes

      Back
      Deadlift
      Pull Ups, Chin Ups, Lat Pulldowns
      Seated Cable Row
      Bent Over Barbell Row
      Bent Over 1 Arm Dumbell Rows

      Biceps
      Standing Barbell Curls
      Preacher Curls (with dumbells or barbell)
      Seated/Standing Dumbell Curls

      Triceps
      Tricep Press Downs
      Dips
      Skull Crushers

      Legs
      Squats
      Romanian Deadlifts
      Lunges/Split Squats
      Calve Raises

      Shoulders
      Seated/Standing Military Press (with barbell or dumbells)
      Lateral Raises
      Shrugs

      Abs
      Crunches, leg raises, situps, hip thrusts, side bends, weighted
      situps, crunches with your legs bent, not bent, straight up in the air

  45. QUESTION:
    I need to lose 80 pounds. I am 6'0 295 and I am playing football next year so i need a workout plan.?
    I have played all sports all my life. I'm 17 and a junior in high school. I stopped playing freshman year because of laziness. I want to play my senior year. I need to lose 80 pounds and i have and know the diet. I need the best workout plan possible that includes lifting, cardio, and most importantly increases my speed. Please any suggestions will help.

    • ANSWER:
      hey bro. im 17 too. i can tell you the way i lost all my freshman weight. instead of going with the common idea of running until you puke, try doing sprints instead of long distance. the quick shots of heart rate will increase your metabolism. also, you can start to cut down on portion sizes. maybe eat foods that fill you up like nuts. they give you protein at the same time. hell, you could even use protein shakes as meal replacement if you like. just make sure to keep yourself hydrated. the whole 8 glasses a day isnt a lie you know. im 130, 5% bf, and i make sure to go to the gym every morning before school. best time to go, because testosterone is highest in the early hours.

  46. QUESTION:
    What is the best website to get set up a workout plan and get workout information?
    I am a student and I've been wanting to star a workout routine for a while. I am a beginner so I don't know much about the topic so I was wondering if there is a particular website that is easy to use where I could maybe set up a workout schedule/plan and get information about weight lifting, etc. Thanks!

    • ANSWER:
      scoobys home bodybuilding site
      under workout plans
      there is a beginners plan,no weights need
      and there is a teen plan, pushups and dumbbell exercises
      and plenty of exercises for specific bodyparts too.
      scooby has 27yrs. experience lifting weights
      even if his plans don't appeal to you,you can still get a great deal out of watching his videos.
      i know lots of excellent bodybuilding sites but especially for beginners, i don't think there is a better one than scoobys.

  47. QUESTION:
    weight lifting, i need a new workout plan, my old one has just become repetitive and i want some thing new?
    im a basketball player if that makes a difference, and i need a work out routine mainly upper body to get me shredded and toned up and maybe a little bit bigger, if possible could you please set up a work out routine for me if you are an experienced weight lifter. it would also be greatly appreciated if you could divide up the days and list what work outs for each day

    • ANSWER:
      You need to work your entire body, not just your upper body. Ignore any advice that recommends a lot of isolation, focus on the big, compound lifts. Muscle gain is stimulated by 3 things: direct stimulation of the muscle, hormonal response (testosterone), neural response. Although isolation work (ie curls) will accomplis the first, it does little or nothing for the other two. Focus your routine on the big lifts (Squat, deadlift, bench, row, and shoulder press) and your muscles will grow much faster than with endless curlzz.

      Workout A:
      Squat
      bench press
      chin up

      Workout B
      deadlift
      row
      DB shoulder press

      Alternate between between those two workouts 3 times a week

      Example:
      Week 1
      mon - A
      wed - B
      fri - A

      Week 2
      mon - B
      wed - A
      fri - B

      repeat

      Sets and Reps:
      On mondays and fridays perform 3 sets x 5reps.
      On wed perform 3 sets x 10 reps

  48. QUESTION:
    If I'm looking to lose weight, how well will this workout plan work?
    I have very little stamina at this point. I can run for about three blocks and then I'm tired/winded. I have to catch my breath and then I can go for about a block until I get tired again. I'm planning on running/jogging/walking for about thirty minutes in the morning every other day. As I get more stamina (I will, right?), I'll increase the amount of time and hopefully be running more than walking. I also plan on lifting some small weights at home and doing crunches to replace some of my fat with muscle. I know this won't necessarily make me lose weight but it will make me slimmer won't it? This won't be intense lifting where I'll build huge muscles, just a little since I'm pretty weak. Any suggestions/help/tips?

    • ANSWER:
      you are on the right track. Keep the idea of crawl, walk, run since stamina is your problem you need to eat a very careful diet, cut out all refined sugar, and you need to do sprints. telephone pole distance is about right. sprint from one to the other and then walk the distance to the next, then sprint again. this will help with your explosive power. also waslk with a pack that has weight, also hills will help. there are infinite things that you can do... email me if you want to know more!!

  49. QUESTION:
    Workout plan for college football walk on?
    Ok ive decided im gonna train and try out for a college football team. Ive been out of much physcial training for a couple months and need a good program that is specific for things you need in college football. I need a weight lifting plan and a cardio/speed plan that works well with the weight lifting.

    • ANSWER:
      ok, the above workout plan is very outdated and not based on any kind of science. legs get one day, despite having the largest muscle mass, back gets hit two days in a row, shoulders will be overworked during the week, etc. the way to go is to use free weights and do compound movements, utilizing a lot of muscle groups in one motion. examples include squats, deadlifts, bench press, rows, pull-ups, dips, and lunges. they also give you functional strength in terms of being able to move a lot of weight, develop grip strength, and build a strong core (abs AND lower back). here's a link to an article about a sample workout done by some of the best NFL players:

      http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=sports&conitem=d20f26dd504dc010VgnVCM10000013281eac____

      the second link is advice on how to improve for the combine, so i'm sure those skills would also be impressive to the college coaches.

      http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=e28eb0c7c8455010VgnVCM200000cee793cd____

  50. QUESTION:
    Best diet plan for my body style and workout schedule?
    I have been fat my whole life and now I am losing it all. If someone could give me a diet that would work best with the following let me know.

    Cardio:
    Running 3-5 times a day (around my neighbor hood about 2 miles)

    Other exercise:
    Weight lifting (I am strong already but I would like to lose weight. So some workout plans would be good too.)

    • ANSWER:
      Start out by checking out the 'zone' diet because it stops cravings in their tracks, causes "accuse dental" weight loss while preservinguscle, and prevents diabetes. Just use thhe standard chart to learn your own protien need, and then eat your protein before eating carbs. Turns out that eating protien first stops the excess carb drive, and returns the carb cravings to normal. Just remember, never eat carbs by themselves without protein being eaten too. I personally only need about 14-15grams of protien per 5-hour period. If ever I eat only high carb foods, I will crave them until I have consumed 14-15 grams of protein contained in them. Unfortunately, one has to eat a lot of cinnamon rolls to get ones required amount of protein out of them!--lots of carbs, too little protein. I learned from this diet that my wants could change just by eating protein first and therefore being protein-satisfied. I lost 40 pounds this way without hunger or struggle. As far as working out, check out Covert Bailey, nutritional biochemist, who proves that moderate exercise is proven more effective that overexertion.


Lifting Work Out Routine

What workout routines should be the focus for women? Should their focus be primarily on building muscle, burning fat, building strength, toning or what?

What do you want from your workout routine?

A routine of weight lifting should always be focused on building muscle and st 00004000 rength. When you put your focus on building muscle and strength, you have an increased likelihood of achieving your goals. But, what are your goals?

Are you after a better looking body? Are you looking to tone up? Do you want to lose belly fat, tone your thighs and butt? Or is your goal simply to lose weight?

Whatever your goals might be, you need to focus your weight lifting workouts on building muscle as opposed to strength. This will lead to faster results, meaning you'll reach your goals faster than you'd ever thought.

A quick internet search on women's workout routines for women will find you a bevy of horrible workouts that are all designed to burn calories. There are no plans designed to make progress. There aren't any plans designed to build muscle or strength. All of these workouts will do is help to burn calories. You do the same weight and reps every workout.

You will spend all of your time achieving less than optimal results with these other programs. The reality is you are wasting your time with these workout routines for women if they are designed only to burn calories.

You have to have a workout routine that's designed to allow you to make progress at the gym. You need to focus on lifting weights or adding more reps every workout.
Any weight lifting workout you find on this website is designed to help you make very fast progress towards achieving your goals.

Frequently Asked Questions

  1. QUESTION:
    weight lifting routine and work out for a 14 year old?
    i am 157 pounds and 5'9" i have been lifting 50-75 pounds and gaining muscle but i want more and need a routine. i also want to lose more weight so i want a routine to do that also.

    • ANSWER:
      http://bodybuilding.about.com/od/howtoachieveresults/ss/gettingstarted_5.htm
      Here's a link to get started, ask you question in bodybuilding.com for better results. This is the program I'd recommend, workout twice a week, Do 3 sets of 10 of the following exercises. Bench press, one arm rows, squats, and crunches. That's all. Add weight or reps every workout.

  2. QUESTION:
    i need a new routine for my weight lifting work out....?
    all i work out is my bicepts, shoulder, chest, back and tricepts. i work them out using a set of Dumpbells, and Bar. I do Curls Stting and Standing, Skull crunchers, Bench Press Flat on table and 45%. And Over the head Shoulder Lifts. But i am in that stage where i am so use to the work out i dont see more results..can anybody help me..new routines or new work outs...thanks

    • ANSWER:
      Man, your workout routine sucked. Your not going to see any progress doing what your doing...

      www.training.fitness.com --- > weight lifting section.

      A weight lifting routine must include the ESSENTIAL body lifts such as

      squats
      deadlifts
      bench press
      military press
      rows
      dips.

      Your not going to see much if any progress doing curls and skull crushers.

  3. QUESTION:
    What's a good weight lifting routine for someone willing to work out every day?
    I wanna get big. I'm ready to start lifting weights.
    I don't care how much time I spend in the gym, really.
    I know that I need to recover, but is there a split routine I could do where I'm able to workout every day and still give my muscles enough recovery time in order to get results?

    • ANSWER:
      Don't spend every day in the gym.

      Work out Monday, Wednesday, and Friday ONLY. Cardio is optional on tuesday and thursday but rest on the weekends. I suggest searching Ripptoes Starting Strength or HST on Google for beginner workouts. Follow one of those, don't try to make one up yourself, and don't just go to the gym and walk around doing random things. 1 Hour in the gym, MAX, and no machines, free weights only.

      Read this article, it'll explain everything http://www.weightrainer.net/training/rules.html

  4. QUESTION:
    Need the perfect work out (weight lifting) routine...deatils plz!?!?
    ok i go lift waits with a friend Mon, Tues, Wed, & Fri. for 1-2 hours.

    someone with details plz explain the best wrok out possible. with what lifts to do, what stations to hit, and how many sets and reps of each lift to consist of. i will be working on everything, but focusing mostly on the upper body: stomach, chest, arms, back....

    so dont be scared throw out some advice. thanks

    Broc

    • ANSWER:
      The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

      *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

      Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

      Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
      Adults: http://www.halls.md/ideal-weight/body.htm
      Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

      It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

      Here are two articles on how to break through a weight loss plateau:
      http://www.webmd.com/content/article/86/99147.htm
      http://www.webmd.com/content/pages/18/102117.htm

      *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

      Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
      http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

      The following are food pyramids and several articles on what you should eat everyday:
      Food Pyramids:
      http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
      http://www.mypyramid.gov/
      Antioxidant Superstars - Vegetables and Beans:
      http://www.webmd.com/content/article/104/107638.html
      Antioxidant Loaded Fruits:
      http://www.webmd.com/content/article/104/107640.html
      Good Carbs Mean Better Weight:
      http://www.webmd.com/content/article/100/105783.htm
      The Benefits of Protein:
      http://www.webmd.com/content/article/85/98824.htm
      Some Fats Are Good For You:
      http://www.webmd.com/content/article/49/40075.htm
      Antioxidants in Green and Black Tea:
      http://www.webmd.com/content/article/104/107641.html
      What You Should Eat Daily:
      http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
      Best Foods to Fight off Disease and Keep You Healthy:
      http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

      *3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.

      The following is a website and numerous articles on cardiovascular, core, and strength training:
      Exercise Prescription on the Net
      http://www.exrx.net/
      Starting an Exercise Program:
      http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
      Strength Training Basics:
      http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
      Cardiovascular Machine Workouts:
      http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
      Balance Your Way to a Stronger Body:
      http://www.webmd.com/content/article/64/72314.htm
      Understanding Your Training Heart Rate:
      http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
      Exercise Errors:
      http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
      Getting a Flat Stomach:
      http://www.webmd.com/content/article/71/81365.htm
      Weight Lifting - Does Order Matter:
      http://www.webmd.com/content/article/80/96440.htm
      Encouraging Exercise in Your Kids:
      http://www.webmd.com/content/article/95/103524.htm
      Strength Training Safe and Effective for Kids:
      http://www.webmd.com/content/article/32/1728_81005.htm

      *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

      *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
      Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

      Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!

      *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

  5. QUESTION:
    Never Had a Work out Routine is there a certian pattern i should follow?
    Just got my gym membership, used to work out but just free wieghts, i am looking for a routine that will balance Cardio, and weights, i know cardio every day but how about a good weight lifting routine. Not to bulk just to slim and tone. Any Suggestions?

    • ANSWER:
      Here is a decent sample routine. However, nutrition is also very important.

      http://www.spartafit.com/exercise/exercise%20program%201.php

  6. QUESTION:
    For you guys who work out with weight lifting, what is your routine?
    I'm starting later and just want to know what your weightlifting routine is. I'm going to start lifting weights because I'm like so skinny and weight only about 126 lbs. I want a chest, arms, back muscle, and leg muscles.

    Should I get me a personal trainer?

    • ANSWER:
      One day is upper body, the next is lower body, then upper the next day... and on and on. I work out around 30-45 minutes at a time. Then I do 30 minutes af cardio afterwords.

      If you are not on the correct diet you won't gain muscle so make sure you are consuming at least 100 grams of protien a day.

      If you have no idea what you are doing, get a personal trainer.

      -Connor

  7. QUESTION:
    Work-out routine for upper body lifting?
    I want to start going to the gym to work on my upper body, chest, arms, back, shoulders and other areas. But i'm not sure what routines I should do and what work-out machines correspond to which body part. I'm totally new to this, any recommendations?

    • ANSWER:

  8. QUESTION:
    What's a good work out routine for someone who's trying to build muscle and shape?
    I'm 20 years of age, 5'7 and 145lbs, and I'm looking for a good routine. How many days per week? How long for cardio per day, and at what speed and incline?

    Also, what would be a good circuit lifting routine?

    • ANSWER:
      If building muscle is your main goal, cardio shouldn't be your main priority. You should do some cardio, maybe 30 minutes three times a week, for general health, but it's not going to help you put on muscle. For that, you need weights. Preferably barbells.

      The best sources I know of for beginning weight routines are Rippetoe and Kilgore's book Starting Strength and Krista Scott-Dixon's website. If you're male, and you want to use one of Krista's beginner routines, do 10-12 rep sets instead of 12-15.

  9. QUESTION:
    Can some write out a good weight lifting routine?
    im out growing my beginners weight lifting routine and want to go to something more complicated

    If you can tell me a good work out routine that incorporates atleast Six days of weight lifting and cardio everyday id greatly appriciate it

    im 6'4 221 pounds if that means anything

    • ANSWER:
      Firstly, do not lift 6 days in a row. When you lift, your muscles tear, and only grow when you rest - thats why you should take a days rest between each lifting day.

      Also, when training I'd suggest Full Body with combination movements rather than isolation movements.

      One workout that I have tried and totally kicked my ass was "Real Fast Fat Loss" on T-Nation.

      The link is as follows: http://www.tmuscle.com/free_online_article/sports_body_training_performance/real_fast_fat_loss

      You can also add 20 mins HIIT on each rest day, but you should definately take 1 or 2 days complete body rest - no exercise at all (weekends). You dont want to over train - your body WILL NOT thank you for it.

  10. QUESTION:
    Work out routine for 15 year old male?
    So anyway, i want to be both be and look stronger in mainly my stomach and arm region. So listen to this work out routine and tell me if its good or bad and you could write down your own btw im 15 , male.
    Every other day, i do 4 sets of 12 push ups. Every day that i dont do push ups, i do about 30 minutes of ab work outs like crunches/leg lifts to work on my abs and adonis belt.

    Any foods i should eat (no suplements) or diet to make me grow muscle faster
    How long till i start seeing results?
    PS im not trying to lose weight, im pretty skinny 5'6 120 pounds so yeah dont wanna be like a body builder but i wanna have some abs and good arms

    • ANSWER:

  11. QUESTION:
    Can someone write out a good weight lifting routine?
    im out growing my beginners weight lifting routine and want to go to something more complicated

    If you can tell me a good work out routine that incorporates at least Six days of weight lifting and cardio everyday id greatly appreciate it

    im 6'4 221 pounds if that means anything

    • ANSWER:
      Monday: Chest, Abs
      Tuesday: Back, Forearms, Calves, Cardio
      Wednesday: Legs, Lowerback, Abs
      Thursday: Shoulders, Calves, Cardio
      Friday: Triceps, Biceps, Abs
      Saturday/Sunday: Maybe do extended cardio for one of those days or just rest

      This gets every muscle involves and emphasizes Abs and Cardio which are often neglected. If you want to emhasize arms more you can add a few sets of biceps after worknig out back on the back day and a few sets of triceps and or shoulders after working out chest on chest day.

      If you need more details let me know

  12. QUESTION:
    Different work out routine each week?
    Would it be a bad idea if I did a different routine each week?

    Like one week I did a certain lifting routine, then the next full body weight calisthetics, and then the week after another different lifting routine.

    Or would it just be too confusing for my muscles to have any effect?

    • ANSWER:
      Here's what I would do.

      For 3 weeks, do your lifting routine. Train hard. After that is finished, completely switch over to your full body calisthenics for another 3 weeks, and then back to your lifting for 3 weeks.

      The reason why I chose 3 weeks is because the human body creates habits. You might even call it muscle memory. Doctors estimate that it takes about 21 days for the human body to adapt to an exercise. After 3 weeks, completely switch it up and do something different. You should see a lot of results in that time. Good luck.

  13. QUESTION:
    How can I improve my work out routine?
    I do 40 curl ups (for abs) 20 push ups (thats one set i do 3 sets each work out) then i lift weights. My goal is to have a 6 pack and improve my muscle strength. Any tips. By the way im 15.

    • ANSWER:
      Don't forget to work your legs too. Building as much lean muscle mass as possible is going to burn a ton of fat from your body. This is the best and fastest way to get those 6 pack abs you want. Not to mention that you'll also be sporting a nice body to go with those abs.

  14. QUESTION:
    Is this a good work-out routine for MUSCLE-MASS ONLY?
    *Do not mention other exercises, because I am doing them in my gym class every week*

    Ok. Got that out of the way... for MUSCLE MASS, is this a good work-out routine:

    Every OTHER day, I do this:

    3 sets of dumbbell curls till FAILURE. (Usually 6-9 reps) The dumbbell weight is about 28 lbs. (2 minute rest for each set) << Having that said, I will gradually increase my weight if I start finding it easy to lift the weight I am lifting.

    After this work-out I do 30 push ups.

    ^^ I do that once every-other day. Will I notice changes if I continue this? Is there a better way to get muscle mass or is this good enough?

    Remember, I want a simple yes or no question, if you said no please explain why.

    • ANSWER:

  15. QUESTION:
    What is a very good work out routine?
    I need a new work out routine as in cardio and abbs but no weight lifting or anything with weights, and how to eat right to stay fit.

    • ANSWER:
      Doing an effective whole body conditioning and weight loss workout
      can be done entirely at home without any fancy equipment. A couple of
      dumbbells is all you will need. (Even if you don't have dumbbells
      there is usually something lying around the house that is heavy enough
      to substitute in for them).
      Here is a list of 20 exercises you can do right in your own home for
      a great whole body conditioning and fat loss workout.

      Exercises:

      Group 1:

      Bodyweight Squats
      Bulgarian Split Squats
      Y-Squats
      Prisoner Squat
      Reverse Lunge
      Step Ups
      One Leg "Get Ups"

      Group 2:

      Push Ups
      Push Up and Point
      Mountain Climbers
      Decline Push Ups
      Push Ups/Stick Ups
      Step Up and Press
      Squat and Press

      Group 3:

      Plank
      Side Plank
      Curl and Press
      One Arm Rows
      Bird Dogs
      One Leg Deadlifts

      Pick one exercise from each group and do them all back to back for a
      mini circuit of 3 exercises. Do each exercise for a timed interval of
      10 seconds for a total of 30 seconds per mini circuit.
      As you get better at them work up to doing each exercise for 20
      seconds for a total of 60 seconds per mini circuit.
      Take 30-60 seconds rest between mini circuits.
      For beginners do a total of 3 mini circuits to start. Working up to 4
      or 5 as you get better at them.
      Once you're ready to move to the next level add a second mini circuit
      by choose 3 different exercises (one from each grouping). Do your
      second mini circuit with the same time of work to rest ratio as your
      fist.
      If you feel you are already at an advanced level you can add one or
      two more mini circuits up to a total of 4 mini circuits. These 20
      exercises are just an example of what is possible, there are dozens
      more that would work in this mini circuit style, you can incorporate
      any exercise that you like into these mini circuits. This style of
      workout is a great complete whole body conditioning and fat loss
      program you can do right at home in under 45 minutes.

  16. QUESTION:
    Can people who lift and work out daily come up with a schedul for me?
    I've been starting to work out but I haven't really noticed a diffrence.

    I lift once a day but it's not planned or anything

    i'm in 11th grade, 16 years old and weight 150 I'm slim, not fat, not muscular but slim. I want to get muscular.

    I need to know everything there is to keep in shape and keep it that way.

    Mainly I want to build my ... arms, forearms, and mainly my "breasts" yes, you know how guys have big chests, that's what i'm talking about my pecs

    Things I want to know are.. (keep in mind I want to build my pecs, biceps and forearms and chest, to get a six pack)

    -How often should I work out?
    -What workouts should I do for each routine?
    -What size weights should I use?
    -How many reps, and sets should I do?
    -What should I eat? Like meats, veggies, ect...
    -How much should I eat to gain muscle..
    -Anything else I should know to get bigger?
    -What about protien shakes and all that?
    and when should I start getting results?
    -I also wanted to know what I can eat to get alot of energy, I ussually get tired after like... 5 minutes of lifting..

    thanks for the help guys

    • ANSWER:
      trulyhuge.com and hardgainer.com and bodybuilding.com have excellent 3 and 4 day whole body splits to prevent overtraining, and have excellent advice in chatrooms and articles about supplementation and diet - Consider 'The Zone' diet for great anabolic gains....good luck

  17. QUESTION:
    A couple of questions about a good work out routine. (details inside)?
    I've decided to lose a little bit of fat and gain a little bit of muscle (sexXx). Is it possible to do this at the same time or will one hinder the progress of the other? I understand in order to gain muscle you have to take in a lot of calories, and doing cardio burns off calories.

    Based on my limited understanding of how these processes work I've developed this lifestyle plan:

    -Running on the tredmill for two and a half miles six days a week.
    -Lifting weights every other day.
    -Diet comprised of low fat, low carb, high protein foods.

    Anything else I should know? Should I do more cardio than that? Because I probably could. Thanks a lot.

    • ANSWER:
      recommendation is that you go for more of a time limit that you treadmill for... because 2.5 miles can take you around 20-25 minutes.... try and go for an hour... Also you should lift everyday that you are running.... remember though proper techniques will help you achieve your goals....Quality over Quanity Squeeze those muscles and isolate them... concentrate on the muscles you are working... Recommend that you work 2 types of muscles a day.... like chest and tri's... etc

      good luck
      stay positive its also mental not just physical!!!

  18. QUESTION:
    Need help with work out routine?
    What kind of work out can i do to get some bigger upper body and better abs? like what type of lift and how many reps. I work out but i don't think I amm doing the right work outs its kind of random lifts I think are right. So can anyone help me out?

    • ANSWER:

  19. QUESTION:
    What should my weekly work out routine be?
    I'm sixteen I'm around 160 lb and I want to see improvement in 30 days (not total transformation, unless you can do that *eyebrows raised*). I have started running 2 miles every other day and I do 50 sit ups,10 push ups, and lift 20 lb. I'm wanting to lose weight and build muscle. I have heard that I can work my abs daily but I need variety on my lifting routine. Also I have been told that my running should go over 20 min in order to burn more fat with to miles I'm right at 20 min how should I improve? All sugestions about what I should do will be appreciated?

    • ANSWER:

  20. QUESTION:
    What is a good work out routine for a fencer?
    Hi im 14 nearly 15 and i love the sport fencing..
    I was wondering what would be a good workout/machine to use to improve. I am not old enough to use the weight lifting machines at the gym but i do have dunbell's at home.

    Thanks.
    I mainly Fence Foil..

    • ANSWER:
      You don't say which weapon you fence and that does make some difference.

      However, great CV fitness with low resting heart rate and ability to recover quickly will help you, whatever weapon and level you fence at. Interval training on a bike or treadmill will help - e.g. 3 minutes slow job, 2 minutes fast run repeated a few times.

      As for weights, use your dumbbells to do some rows and presses, but that is not as important as the CV. Some of my friends who are internationals (I am ex-international) just make sure they run/cycle a good distance every day and that helps them.

  21. QUESTION:
    What is the best work out routine to lose substantial weight.?
    Aerobics, weight lifting, cardio...or any combination of these. I don't know where to start. I want to be able to lose weight but I also need toning.

    • ANSWER:
      run run run

      and i know this sounds crazy, but try yoga. my sister and i both tried it, i mostly did it as a joke, but we took daily classes in Charleston, S.C. over the summer and i gained four pounds (of muscle, that is) and my sister lost a much needed 21 pounds. try it, it will improve strength, posture, endurance ( helped me with my track running) and flexibility. it will be hard at first but you will improve rapidly. don't get discouraged if you can't stretch all the way for some moves, it takes time. and you don't have to pay for classes, you can do yoga at home with an instructional video or an illistrative book.

      good luck!

  22. QUESTION:
    how do i find a good work out routine for losing weight and getting stronger?
    i am asking this because i have just started lifting weights again. i have added on a few extra pounds from when i last lifted. i would like to stay at this weight but turn it into muscle.

    • ANSWER:
      Mix cardio (running, biking, etc.) and weighlifting. Weighlifting alone cannot make you lose weight, but cardio helps you lose weight while weightlifting tones up what you have. Also pay attention to the foods you eat. Eat carbs to prep your body for excercize, and eat the cliche, but oh-so-important blanced diet. Food has a lot to do with weight gain. Try searching on google for specific excercizes you can do based on your current status and your goals. Hope this helps : )

  23. QUESTION:
    Good work out routine for cutting body fat?
    So i have been working on transforming my body for the last year, i started at 6 4 307 pounds
    i was doing a weight lifting routine for about six months and got alot of muscle and much stronger
    but i have some extra fat that i want to get completly rid of before i start llifting alot again
    currenlty i am 6 4 and 218 pounds with about 20% body fat, i want to get down 190-195 and 12-13%BF

    i guess what im asking is what is the best workout routine/diet just for simply cutting fat off?
    im really motivated so the amount of work iisnt really a problem for me, just a good five or six day workout routine would be good, and maybe some dieting tips

    • ANSWER:
      long slow cycle rides combined with the staggering calorie plan will make your fat literally melt off-
      DAY 1-1200
      DAY 2-1400
      DAY 3-1600
      DAY 4-1800
      THEN REPEAT FROM DAY 1 AGAIN
      just make sure you eat up to this calorie level with white protein,chicken,tuna,egg whites,NO MILK and combine each meal with a portion of complex carbs-baked potato,green veg etc 6-8 times per day to stop you from feeling hungry and to keep your metabolism fired up,GL

  24. QUESTION:
    What do you think of my work out routine?
    I go to the gym 4 days a week. Spend about an hour per session (give or take). I warm up with about 12 pull ups and lift some dumbbells. Then I do 4 exercises with 3 sets each. Each set consists of 6 reps (with the max weight I can do for 6 reps). I also do 200 sit ups per gym session.

    Is this a sufficient work out for someone who is going for strength and size?

    • ANSWER:
      Sounds ok, but still depends. You would need more specifics

      It is not okay to work the same muscle group two or more days in a row and you shouldn't work a muscle group more than twice a week. You'll just lose muscle this way.

      as far as the abs go, cut down the reps and do different ab exercises. I do 4 sets of ab workouts with roughly 10-15 reps per set. If you make them intense enough, you'll fail by that number or less.

      Other than that its fine

  25. QUESTION:
    weight lifting for STRENGTH GAINS, will this routine work?
    Hi, first of all, I am 21/M, 5'8" 145lbs.

    I am not trying to get much bigger or gain weight or anything. I am a basketball player and I need to keep my athleticism/quickness/vertical/ etc.. I am looking for significant gains in relative STRENGTH, NOT mass/weight.

    I have already been working out for 8 months and I usually go to the gym around 5-6x a week separating my workouts to diff muscle groups.

    I am just now starting to emphasize and stress the strength gaining aspect of working out my body.
    However, I am going to have a very busy schedule soon, allowing me to only go to the gym 3x a week. M/W/F is when I will usually have time. The following is what I plan on doing, so tell me if it will work. (BTW, I don't take protein shakes)

    M/W/F - each day do a full body workout : Bench Press, Crunches, Low Rows, Dead Lifts, and Leg Presses. (I can't do squats because of knee problems)For each workout, I will do very heavy weights to the point where I can only do 3-5 reps per set, and do about 5 sets for each workout.

    Am I missing any muscle in my body from this workout routine?

    Will this workout help me achieve my goals of gaining a lot of RELATIVE STRENGTH, and not much mass?

    Usually when I workout, my muscle stay sore for at least 72 hours, so I was thinking of just doing the previously mentioned full body workout only on Mondays and Fridays, working each muscle twice a week. Will that be better if my muscles tend to stay sore over 48 hours?

    • ANSWER:
      yes your planned workout is good for max strength gain but without the squats you need to ad in calves.

      stick to the 3 days, to reduce the DOMS ensure you have a high GI snack within 20 minutes and after your workout do a 30 seconds hot/30 seconds cold routine in the shower repeated 3 times. the beneficial effects of this have been shown in a number studies.

      http://www.ask.net.au/ is a really good site for recovery information based on science.

  26. QUESTION:
    how do you set up a successful work out routine?
    I am trying to set up the best possible workout routine to suit my needs. I want to build muscle, but definitely don't feel the need to become huge. I play Ultimate Frisbee. If you don't know what that is, it is a sport that requires me to be fast and have high endurance. Kinda similar to the speed and endurance required for a soccer player, so I want to avoid losing any of my speed and endurance. I have access to a gym at my college, so i have access to a wide variety of machines. I have been going to the gym and running on the track and doing push-ups and sit ups or whatever, but i don't really think that it is doing too much for me anymore besides keeping me in shape, which is good I guess. I also need to incorporate running, and other aerobic exercise into it so that i don't fall out of shape for frisbee. If you could direct me somewhere that will help me create a weight lifting routine that will best suit my needs, that would be great. Somewhere that actually gives me a good weight lifting routine for my needs would be even better. Thanks!

    • ANSWER:
      You should get a trainer.

  27. QUESTION:
    Is this a good work out routine for upper body?
    I'm a 15 year old male. I've been working out for around 11 months now on the bowflex and I mix up my workouts so my body doesn't get used to it.

    I read in Men's Fitness that doing too much can overwork and lead to smaller muscles and less strength.

    An axample of my workout would be:
    3 exercises for biceps. My first exercise is set at 65 lbs on each arm. I lift each arm independentally until failure. I then do some laying bicep curls until failure, which is only around 3-6 reps. And a final sitting bicep curl(s) with around 2-3 reps.

    Then I take a 5 minute break/work on abs. I repeat the whole process again.

    I am currently doing 3 SETS of the execises stated above. Is that overworking? Is it not enough? If not, what can I do to fix it?

    This summer, I plan on increasing my sets to 4 and then 5, along with increasing my weight, because I'll have more time away from school this summer.

    Thanks for the help and if I'm not right, please feel free to tell me.

    • ANSWER:
      The key isn't so much as to the number of sets that you do for a body part, but as to the total amount of time that you are lifting. After 45 minutes of exercising the levels of the stress hormone cortisol start to rise a lot in the body, so that after 60 minutes you are actuallly doing more harm to your body that good. The ideal amount of exercise is 45 minutes, but anywhere in the 45 minute to 60 minute range is fine.

      Also the ideal rep range for an exercise is 6-9 reps per set, with 7-8 being the ideal amount.

  28. QUESTION:
    I am getting into a work out routine at the gym?
    I would like to know the amount of protien I can safely ingest in a day.... I am 5'7" WM 135 lbs My goal in 6-8 months is to add ~ 35 lbs of muscle mass. My instructor said it is definatly possible.. I am very active.. I work out 3 - 4 days a week cardio,weight lifting( upper and lower)

    • ANSWER:
      there is really no limit to protein as far as bein safe for your body....the excess you take in will just be passed in your bowels....anyways i suggest 1 to 2 grams of protein for every pound that you weigh....so anywhere from 135 to 202 to 275 grams of protein would not hurt you.....and as far as slappy mcstretch answered, that is false....you do not have to take in that much after a workout that is obsurd.....that should be spaced out throughout the entire day.....but as i mentioned above..start out with around 140g and work your way up....just make sure your workouts are vigorous enough for the amount of protein bein takin in...good luck

  29. QUESTION:
    What's a good work out routine?
    I have never been to a gym and decided to go for my 2011 resolution. However, I know nothing of a good workout routine to help lose weight and gain muscles. My main objective is my belly and my arms (I'm really weak at lifting things). Can anyone suggest a routine or certain machines to use or a specific order and times?

    • ANSWER:

  30. QUESTION:
    Any tips/suggestions/routines for a first starter? (lifting/working out)?
    Hello

    I'm a pretty small guy and I've been wanting to get in shape now for a while just to have a bit more confidence in myself (I'm very skinny; 5'2, 110Ibs) and it kinda sucks when my friends who need the occasional laugh poke fun at me for being skinny.

    I've already purchased a 110Ib weight set, and my dad has a weight bench in his garage that he said I could use. I was wondering if there were any tips/routines that a beginner should start out with. My max bench is about 90Ibs, keep in mind it's my max - I couldn't do reps with it.

    I mainly want to target the abs, arms, legs, shoulders, and back.

    And I also have another question. Seeing as my arms are pretty skinny, but I eat a lot (really fast metabolism) would I gain arm mass quicker by targeting my arms more, even though that would make them much more tired? Or is it best just to stick to a given routine?...

    An approximate time on how long to workout on said muscle group would be great too!

    Sorry about all the questions, I'm just a total newbie at this and I'd really like decent results!! Thanks to all who contribute.
    edit: I'm 14...and with my shape and size I don't see 25,000 a possibility =D

    • ANSWER:
      25,000 push ups a day.

  31. QUESTION:
    a machine or work out that helps lifts your breasts?
    Do any of you all know of any work out routines or small machines that will help lift your breast area? I am not trying to get any larger in my cup size. I just want to lift my breasts. Large breasts tend to sag more than small ones and I have huge ones. I know of the easy curve machine but I'm trying to buy something out of a store. Something that isn't that expensive. I like the price of the easy curve machine but it takes like 2 weeks to get here.

    • ANSWER:
      Work your pectorals. i suggest pec deck. strengthens chest muscles.

  32. QUESTION:
    Whats a good work out routine to loose weight but get tone?
    i just joined a fitness center near by and i am looking too loose some weight im 6'0 and squat 350 i would say im chubby i cant bench but im strong in everything else. i use to run 2 miles then lift about 3 times a week but didnt notice any changes. maybe a couple of pounds here and there but nothin big. Is there any pills or anything out there that actually work. let me know

    • ANSWER:
      Dont take pills ,all you need to do is stick to your routine and eat healthy. Work out six times a week and drink plenty of water , drink a hot glass of water every morning when you wake up, this is what the chinese are doing for ages.Lifting weights wont cut your fat cells ,you should rather do more of cardio ,say an hour of cardio and 30 mins for weight training,eat smart ,stay away from JUNK food.

      Good Luck

  33. QUESTION:
    What is a good work out routine to stick to for mass?
    I'm 6'0 150 pounds. I have plenty of definition, but I can't lift as much as I'd like, so I want to get stronger and build mass.

    I've heard good things about the 5x5 routine, is that a good one or is there any other ones you'd prefer over that?

    Thanks!

    • ANSWER:
      To gain weight you have to eat more calories than you burn. When adding calories, try to stay away from adding too much fat. While you can get fat from eating carbohydrates or protein, your body likes to use carbohydrates as fuel more than fat. To gain muscle, in addition to eating more you have to stimulate your muscles enough through resistance training that while they recover, they'll get bigger and stronger. To get an efficient workout you might want to join a gym if you aren't already a member.

      Guide to Gaining Weight - http://straighthealth.com/pages/guides/gainweight.html

  34. QUESTION:
    A question about my work out routine?
    I work 5 - 6 days a week doing concrete construction. I work 11 - 12 hrs each day. I continuously move. I do alot of heavy lifting and sledge hammering.I started working out about 2 months ago and I'm losing weight. I'm about 50 lbs overweight and I'm diabetic. I workout for 30 minutes on Mon, Wed and Fri. I do this routine on those week days - 100 chest presses, 60 medicine ball sit-ups, 40 leg lifts using a pull up bar, 30 squats using 2 - 25 lb dumbbells, 180 twists holding a 12 lb medicine ball, 60 v- up sit-ups and 10 pull ups. On saturdays and sundays I jog for 30 minutes each day and and do activities with my child such as soccer,baseball. skateboarding and bike riding. Will I end up burning myself out? Does my body have enough time to recover or am I setting myself up for disaster?

    • ANSWER:
      This sounds like a great workout, however I would suggest that you change up your workout routine. By doing so you are far more likely to avoid muscle memory. Muscle memory is basically when your body over a period of time gets used to a specific routine rendering your workout useless. Otherwise keep up the good work.

  35. QUESTION:
    I have hit the weight-loss plateau in my work out routine. What do I do?
    So my workout routine is this- 30 min of cardio (usually eliptical at 230 watts) m-f and then I alternate muscle groups daily, but I lift weight for another 30 min. On saturdays, I attend a body pump class. During my cardio, I burn between 450 and 500 calories, and I sweat like crazy. I don't want to increase my cardio more than 150 min a week, because personal trainers have advised me not to. I try to work abs a little bit everyday. I am doing a lower calorie diet (1500-1700 a day), and I try to eat something every 2 or 3 hours to keep my metabolism up. I lost 20lbs in 2 months, and now I can't seem to loose any more weight. I want to loose weight naturally (meaning I don't take weight-loss supplements) so I just stick to a daily multi-vitamin. I only want to loose like 2 lbs a week or so, and not much more. So what should I do to start loosing weight again?? I'm stuck... Any suggestions would be greatly appreciated. Thanks! :)
    Ok, some things I forgot... I turn 21 this month, and I already eat alot of fresh fruits and vegatables, and alot of chicken breast because of the low fat and high protein content.

    • ANSWER:
      You are on the right track. I don't have time to explain everything in detail, but the following is my standard answer for people who want to lose weight in a healthy way. Read on!.
      *If want to get fit and/or lose weight, here's my Weight Loss Program through Body Building and Nutrition. It works! First, drop the scales for a couple of weeks. Don't think about the number. Focus on how you feel and look. DON'T use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck. It will drive you nuts. But, losing weight is simple. You just have to do the right things.
      *(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong
      practice.)
      *Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just aren't worth the bother.
      *Fasting or skipping meals will teach your body that famine is common in your world and your body will begin to store more fat to get you through the next period when food is not available. It's better to eat healthy foods often to teach your body that food is plentiful and that
      there is no need to store calories as fat. Eat a vegetablw or frui every two hours.
      *Here's a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You'll notice a difference the first month.
      *Here's another trick that works. For every pound of muscle that you add, your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle!
      *This is the fastest way to add a pound of muscle. Squats and Pushups!
      You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48 hours which gives the body a chance to make new
      muscles.
      *Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop. If you are too weak to do pushups, try them with your knees on the floor or do them with your feet on the floor and your hands an the bed.
      *The idea is to tire the muscles out completely so do a set of squats until you can't do another, then rest for a couple of minutes and do it again. Do that 3 times and you're done for the day. The following day, don't do squats but do pushups. Do them the same way, going down twice as slow as you come up.
      *You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag, box, can, bottle or any kind of package. In other words, cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the Food Pyramid.
      *If you really want to give your body the best possible chance to be healthy and fat free, go to infinity2.com and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athletes who want to build muscle mass quickly and
      safely. It's pure nutrition and no drugs.
      *Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week or two. You will notice a difference. You will feel better and that will motivate you to continue.
      *Losing weight only in specific areas of the body is impossible. You can't just lose weight around the belly, for instance. So, if you want tight, rippled abs, do crunches and leg raises every other day the way I described above.
      *One last point, stretching is essential for a number of reasons. Pick up a copy of ''Stretching'' by Bob Anderson. Read the intro and understand his reasoning before you do the exercisis. Good luck!
      *This information is based on my personal and professional experience. *Check these links:
      http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
      http://en.wikipedia.org/wiki/Food_guide_pyramid
      http://www.infinity2.com Sponsor ID 3290988

  36. QUESTION:
    I need some advice or help concerning my work out routine?
    I'm 16 years old
    and I have decent* strength
    I am trying to get in shape
    namely a six pack
    and getting my other muscles defined as well
    I have started lifting every other day
    (bench, arms, abs, shoulders, back, legs)
    I am also trying*** to run
    and I have hugely alterted my diet0

    I just need some advice
    concerning how to get
    muscle definition
    routines?
    workouts?

    I just need some help
    to get results fast

    • ANSWER:
      I started doing crunches when I 13 years old, I started out with 40 every other day, then moved to 100, 200, 250, 300... All the way up to 500 everyday, did that till I was around 14 or so, then I started moving up again, and within the month I was up to 1,000 everyday.

      Just keep working on it, being consistent is the best thing you can do. Just keep going.

      Routines, don't bench every other day, bench twice a week (Moving up in weights when needed. There's a thing called nebraska pyramid...) The other days focus on legs... Arms... Etc...

  37. QUESTION:
    what can i do to improve my work out routine?
    I am a 20 year old that falls in the 118-120 weight. I work out 7 days a week and lift two to three of those days. I am training for soccer and wanna keep the passion up....

    mondays:
    bike 2 miles
    run three miles
    competitive soccer for 50 min.

    Tuesdays:
    bike 2 miles
    run 2 miles
    lifting for 1 hr and 20 min

    Wednesday:
    bike 2 miles
    run 5 miles
    casual soccer for 40 min
    10, 20 yrd sprints

    thursday:
    bike two miles
    2 mile run
    lift for 1 hr and 20 min

    Friday:
    2 mile bike ride
    3 mile run

    Saturday:
    4 mile run
    indoor soccer 1-2 hours
    core workout 10-15 min

    Sunday:
    5 mile run
    swimming 30 min laps (or)
    lift for 1 hr

    I also work 5 hour days of playing with children that takes a lot out of me.

    What i am really looking for is what can i do to spice up my routine. I am losing steam.

    • ANSWER:
      you need to rest. take a week of from the stuff and you will be craving to get it back. or if that aint an option, then try going uphill . if you workout too long, it gets boring and you dont want to do it anymore. i lift weights and go on the treadmill for an hour and. for the last few weeks my workouts were in the 3-4 hour range and boring. keep your workouts short.

  38. QUESTION:
    What should a work out routine consist of?
    I lift every other day, but people have been telling me that cardio is just as important to help build muscle. is it recommended to run on the days you lift or should i go for runs on days i dont lift?

    • ANSWER:
      Yes cardio is super important. Not necessarily to build muscle, but the fastest way to gain 10 pounds of muscle, is to lose 10 pounds of fat. You take away the fat, you get a much better view of what you're working on so hard to get. That being said I cant think of much cardio that doesn't build the muscles in your legs and things like swimming are awesome for your shoulders as well. Cardio is also great for your heart, lungs and mind. Whether or not you should do cardio on the same day as your muscle training completely depends on how fit you are. You might find that after cardio you cant lift as much weight or get to the number of reps your trying to reach because your body is too tired and thats no good. I recommend splitting them up amongst 6 days in the week, allowing yourself 1 day of rest where you do nothing. That way on your cardio days your muscles can rebuild after yesterdays workout, which will lead you to better, faster results. However, if your super fit and you can go all day then go for it but split the two workouts up in the day, cardio in the morning, muscle training at night or vise versa.

      If you do choose to do your cardio and muscle training on different days but you still want to get a little cardio in, do strip or super strip reps. By that I mean after your done a routine, do the same one with much lighter weights and crank out as many as you can until you cant do anymore. You'll burn up calories and still work the same muscle groups.

      Good Luck

  39. QUESTION:
    I have been on a steady work out routine for two weeks?
    I work out between one and two hours per day , usually everyday and if not everyday 6 days a week. i do 20-30 sometimes 40 minute of heavy cardio ( hard eliptical and bike) every day I work out followed by a good 30 or more minutes of lifting weights. I do not over eat or eat food loaded with fats yet I have not dropped even ONE lbs. I feel in better shape and I know it hasn't been a long time since I started but I figured I would have lost ONE lbs~ I was trying to drop 5lbs by Sept 6th , now I dont think it will happen~

    • ANSWER:
      How hard are you pushing yourself when doing heavy cardio? You might not be working at the right intensity.

  40. QUESTION:
    What is a good work out routine for me?
    Im 15 and im going to start lifting weights again to gain muscle mass.
    What could be a good workout routine im 5'7 125 lbs.

    Something to workout with my arms
    Squats
    Abs

    • ANSWER:
      For your abs, use a chest press every other day for 30 minutes. Also do 60 sit ups a day.
      For arms, use 15-30 lbs. weights, depending on how confident you are, and do a regular weight workout, switching arms every four lifts, for 30 minutes a day.
      For squats, do 75 squats a day.
      Follow this routine and you'll be ripped within 2 to 4 months.

  41. QUESTION:
    Good work out routine needed?
    I am 28 years old 5,6" and 260lbs. I'm trying to get back in shape. My plan was work out 5 days a week; Mon, Wed, Fri, would be lifting days, and Tue, Thur, would be cardio days. Is this a good routine? Any help would be appreciated.

    • ANSWER:
      Seriously, haven't checked out the other sites left for you, but this one got me going to the gym: bodybuilderforyou.com they have articles on EVERYTHING from workouts to how to lose love handles, myth-busting, etc. They even have an online food diary where you can input your meals and it's track fat, calories, serving sizes, etc.

  42. QUESTION:
    Is there any problem with this work-out routine?
    I'm trying to make a routine. I'm going to alternate days by doing all my arm muscles one day and the next day I'm going to focus only on leg muscles. I'm going to keep some exercises that I will do on both days such as crunches, leg lifts, and cardio. Is this good or bad?

    • ANSWER:

  43. QUESTION:
    Any suggestions for a work out routine?
    I have currently been doing 50 situps, 50 jumping jacks, 20 girl pushups, 20 squats and 20 double leg lifts everyday for a couple months and I am seriously bored of it. What other things could I exchange and add in to mix it up?

    • ANSWER:
      You can join a class (like racquetball or yoga) or jog or ride a bike swimming is also great for you do this in addition to what you are already doing to add some fun to your workout

  44. QUESTION:
    is my diet and work out routine healthy?
    female 19 5'5 0r 5'6 im overweight 173 lbs.
    i wanna lose 30 pounds in 3 months .10 lbs a month

    This is my plan
    35 mnts of cardio = i burn 500 calories and 20 mnts of working on my muscles(lifting weight) everyday.

    for breakfast: fruits ( like oranges,cantaloupes,strawberrues) and a 100 calorie granola bar or a low fat yogurt
    lunch:spinach and 1 potato or veggies and tuna
    dinner: brown rice with veggies and chicken breast or salmon
    souper/snack around 7: oatmeal

    on weekends...usually on sunday i have a sub from subway. $ 5 dollar footlong chicken breast,lettuce,tomato,onions and american cheese. its 390 alories i think i eat half for lunch and the other half for dinner

    any suggestions?
    is it going to work?? 10 pounds in a month???
    thanks

    • ANSWER:
      it looks ok but swim try to swim everyday at least one hour

  45. QUESTION:
    work-out routine for a 14 year old boy?
    my work-out routine currently is 2 mile run
    then i do 30 pound reps on my legs,arms,chest
    and i finish up by doing 60 sit-ups and 30 push-ups
    (i do these one after the other and i drink when i need to)
    should i do more running,lifting,different exercises?

    • ANSWER:
      I'm also a 14 year old boy and i've found that if you mix it up a little bit then you get better results. like one day, just start at your max weight lifting free weights but only do one muscle group at once. like one day is biceps, the next day is pecs, then shoulders and triceps or what ever you know? then like once or twice a week just do like an endurance thing where you don't do your max but a little bit lower and just do a lot of reps with lots of muscle groups. but always do ab workouts every day as well. what i like to do is to sit on the edge of my bed so my legs are over the edge and then lay flat and do sit ups like that. that way you get a better range of motion. running keeps you in good shape, and lowers body fat, but also slims down muscle a little bit. you can never lose weight and gain muscle at the same time. If you are going for a six pack, run your guts out. if you just want to be buff like in your arms and stuff, then don't run as much. You will still have buff abs, but you just won't be able to see them as good, but your arms and pecs and stuff will be bigger. I don't know if all of that is good advise, but that's what I do.

  46. QUESTION:
    How to lift weights and work out routines to...?
    How to lift weights and work out routines to...?
    That's best for me.
    I am: Male, 17, 5'11-6ft, 210lbs

    i have 2 free hand weight bars, 1 weight bar, four 2 1/2lbs & two lb weights to put on them.

    whats the best way to use them to get lean muscle mass and to work on waist, and abdominal.
    My dad says make sure not to build the "wrong" kind of muscle and stay balance... idk what he means so hopefully someone on here can help me : Thank :)
    and two 5lbs weights** and only post if you really have something to say, please dont give me promotional links or links in general

    • ANSWER:
      Go to body conditioning class at your highschool or look up marine corps recon workouts on youtube or even go ask your father for some tips he sounds like he's familiar with weights. But your fathers trying to tell you not to focuse on on particular spot. Work arms and shoulders one day, legs on another, and dont forget your core meaning your abs pecks back, to become stronger you need to make your whole body stronger. If you can pick up 400 pounds with your arms make sure your legs and your core are ready for that amount of weight too.

  47. QUESTION:
    Weight lifting, working out, and other questions?
    I am currently 22 years old. I weigh 190 pounds, and am 5'11" tall. I just got a membership to a gym,
    and just started weight lifting again. I used to play football in high school, and I was in pretty good shape. My questions are

    1) How long will it take to show results, muscle wise?
    2) I was informed about muscle confusion, but do not fully understand how to do that when weight lifting. Do I basically just switch my routine up each time I lift? For example: Say I do the following in order one day-Bench press, curls, squats, pull ups, leg press, etc... Then about two days later, do it in a different order. Would that be considered muscle confusion?
    3) I do not drink Whey Protein. would it make a difference, or should I steer clear of this, and let my muscles develop naturally? I want to look pretty buff, so would I have to drink the protein?
    4) I do not want to spend a whole lot of money on vitamin supplements, but if I do buy any kind of vitamin supplements, which work best? What type of vitamins do I need, or should I take?
    5) I do have, and have had, excess skin in the stomach area for years now. It is not that bad, but it is enough for me to feel uncomfortable taking my shirt off in public. Will it go away as my abs start to form, or when I do aerobic workout along with my weight lifting? Or, would I have to get it removed surgically? I have been thinking about removing it, surgically, for quite some time.

    Thanks for all those who give me the best answers to your knowledge, with the help of a little experience and research. I greatly appreciate it! End your week strong people. Do NOT give up! Remember, ALWAYS give 100%!

    • ANSWER:

  48. QUESTION:
    If i lift and work out for an hour a day 5 days a week and jog for 30 min a day, How much weight will i lose?
    Im trien to flatten my stomach and get in shape for the summer, if i start tomorrow with that routine will it do any good for me?....For 3 months of work?

    • ANSWER:
      don't lift wieghts do cardio and elliptical workouts
      also do exersizes like on workout videos
      liftin everyday will only make u weaker

  49. QUESTION:
    I need help with a work out routine.?
    I am 5' 9" ish, 145 lbs, male. All i can find is weight lose programs. I need a weight gain, and muscel mass gain program. Plz help me with the routine, food, and supplements. Also does anyone know a legal and safe way to get my adreniline pumping so i can lift harder. It seems i just cant get pissed off enough. Also, I need a cardio plan to get my abs back. I used to wrestle so i can diet and workout. I just need someone to help me with a plan. Hopefully a plan that includes when i should up my lifting wieght and by how much. Plz put time into ure answers, ty very much for those who reply. Also if you live in the Kansas city area, a good gym besides 24 hour, and golds.

    • ANSWER:
      If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. The best place for you is to refer to the website: bodybuilding.com this will give you great advise and you can see what other people have used to get to where they are now. It's a real motivator so take the time to read through the contents it's worth your time.

      Exercise is must be intense. Again, refer to the www.bodybuilding.com for your weights routine. Never do weights two consecutive days if you are not isloating the muscles have a cardio day in between. If isolating you can do something like:
      Mon - Upper: Arms & Chest
      Tues - Lower: Quads, Abs & Glutes
      Wed - Cardio day: eg 2 spin classes & 30 minute run
      Thurs - Upper
      Fri - Lower
      Sat - Cardio day: eg 1 hour run & boxing class

      Cardio needs to include a mixture of running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

      Sample diet may include the following:
      Meal 1: 8 egg-white / 1 yolk, 1/2 cup oatmeal (box) w/ equal or Splenda and cinnamon
      Meal 2: Low carb protein shake w/ 1 tbsp natural peanut butter
      Meal 3: 8 oz. Chicken breast, Steamed green vegetables (plain)
      Meal 4: Low carb protein shake w/ 1 tbsp
      Meal 5: 6 oz. Salmon / steak, Green salad / oil vinegar
      Meal 6: 2 scoops Pro Score

      Good luck and go to the website for more info!

  50. QUESTION:
    Whats your favorite work out routine, help!?
    I'm getting bored with running and weight
    lifting. Anything you like to do to spice
    up your workout or make it more fun?
    For staying healthy or even burning
    calories, whatever works.
    Anything that comes
    to mind would rock, thanks.
    i have both a wii and a
    gym membership but after
    a while it just gets wicked boring,
    im 14 btw and i just want to
    keep healthy my whole life.

    • ANSWER:
      Turbo Jam! Or you could go for a bike ride or hike. Sports can be fun too!


Lifting Weights Workouts

I have spent a lot of time in the gym in my life. It seems to me that most people are lost when it comes to what they should be doing in the gym. If you are one of these people, then this article is for you. Here are seven rules that you should incorporate into your workout regimen.

Rule #1: Always Use a Partner
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Not only is a good partner necessary for safety reasons, but they are also great for motivation. They can help you stay disciplined and keep you from missing workouts. Find a motivated partner and challenge each other to improve each and every workout.

Rule #2: Don't Socialize

Don't socialize at the gym. This includes staying off your cell phone. If you have time to walk around and talk to people, then you are wasting valuable time. Are you going to the gym to make friends or to improve your body?

Rule #3: Have a Purpose

Go into the gym knowing what you want to accomplish. Each workout should have a purpose. If you are there to burn fat, then work hard to burn fat. If you are there to build muscle, then work hard to build muscle. Every workout should push you closer towards your goals. You must have a workout program that is structured for you and what you want to accomplish. Once you do, go in there and give it your all.

Frequently Asked Questions

  1. QUESTION:
    What is the most important when losing weight ? Lifting weights, cardio workouts or dieting ?
    Or if you could rank them in order of importance.

    • ANSWER:
      Of all three, diet is the most important. Diet is so often overlooked or ignored and too much emphasis is put on exercising as the primary or even sole means of "weight loss". For this answer, I'm referring to weight loss as actually bodyfat loss, which is the only healthy form of weight loss. There are a few aspects of this to consider. For one thing, food needs to be healthy and it's best to come from whole sources such as lean proteins, complex low GI carbs and good fats. Junk and fast food are mostly empty calories. Also, the frequency of caloric intake is important - studies have shown that 5-6 meals per day is optimal, so that bodyfat is released for energy instead of being retained. Finally, enough calories for your body is very important so that you aren't starving yourself, but also not too many calories so you're not adding to bodyfat levels.

      Not to say exercise isn't important - for most people, physical activity is required for significant bodyfat loss to occur along with good diet. Of the two forms you listed, believe it or not lifting weights is the more effective for bodyfat loss, and here's why: when you lift weights, the body must recover and heal itself from the exercise, so not only do you burn calories during the exercise, but calories are burned at rest, even during sleep, in order to heal itself. Additionally, the more lean muscle you have the higher your RMR (resting metabolic rate), so the more calories burned during the day. With cardio, most calories are burned only during the exercise, with the exception of high intensity cardio which will raise the metabolism for up to several hours after the exercise. With strength training, additional calories are burned 24 hours per day.

      A combination of weight training and cardio is optimal for fat loss. If done on the same day, weight training should always be done first. Do not lift every day, and only exercise the same muscle group no more than two days a week. Give yourself at least one day a week of rest and recovery. Be sure your diet and caloric intake reflects your activity levels.

  2. QUESTION:
    Can I get in shape by just lifting weights and doing body weight workouts?
    I have a weight machine in my basement. Can I get in shape by doing that and other things I can just do in my basement. It's really hot outside, and I cna't drive myself to a gym yet (too young for a lisence)

    • ANSWER:
      Besides doing anaerobic(weightlifting, push ups, pull ups) you'll need to do aerobic(NOT aerobics!) exercise! Like walking, jogging, running, swimming.
      Aerobic exercises are those which elevate the heart rate and help burn calories(excess weight stored as fat!)

  3. QUESTION:
    Lifting heavier weights, but getting worse at bodyweight workouts?
    I started lifting weights instead of doing bodyweight workouts (push ups, pull ups etc) a couple of months ago, now i can lift a lot heavier weights, but my bodyweight workouts got worse. I'm pretty sure it's not because of my 'weight gain' because i've only gained about 3 to 5 pounds am i supposed to get worse at body weight workouts if i ONLY do weight lifting now?

    • ANSWER:
      If you don't practice those exercise it's normal that you will lose some performance. Don't worry but unfortunately it's like that. It's just because those exercise utilize the muscles in a different way than lifting weights. If you practice bodyweight workouts a little bit you will see that you have improved.

      http://www.minimizeme.tv
      The ups and downs of an ordinary man on a diet.
      (it's my blog, not selling any pills, books or magic formulas)

  4. QUESTION:
    lifting weights workouts?
    does anybody has a workout routine for lifting weights for gain muscle on 6 to 12 months I have been working for 2 years but I see just a little improve perhaps i am doing a wrong routine I would like to have a heavy routine if anybody has some could you please help me out.

    • ANSWER:
      from your question i am assuming your after size not max strength ?

      for size you need to be in the 8-15 rep range at 60-80 of 1 rep max for 3-4 sets with a 1-2 minute rest. concentrate on large compound lifts.

      for max strength rather than size you work at lower reps, higher weight and longer rests.

      you also should not train every day, muscle repairs and grows when you rest

      BUT

      your diet needs to be right also, quality carbs for energy and protien in the 1.2-1.6 grams per kg bodyweight range. If you don't eat enough total calories you will not grow.

  5. QUESTION:
    Will i build more muscle if i drink monster milk before and after my weight lifting workouts?
    i heard monster milk has both fast and slow acting proteins in it so thts better then whey protein right. if i lift weights and drink monster milk will i build muscle without getting fat or would i still put on bodyfat??and should i only drink monster milk before and after my workouts or in the mornings too??how many scoops each time?? thnx

    • ANSWER:
      I am not familiar with monster milk, but creatine is great to get more muscle without gaining fat. Creatine gives your body ATP to boost your energy, while also a volumizer. As a volumizer, creatine stores water in your muscles to help them bulk up, water weight and fat are very different; and you will know where the extra weight is being stored. You are to take creatine before your workout to help get your body prepared, then afterwords I recommend glutamine for recovery. This is if you are trying to get stronger and build larger muscle. I get mine from www.techplatesdirect.com - they have a coupon right now 'Angela' that gets you 15% off.

  6. QUESTION:
    will i build more muscle if i drink monster milk before and after my weight lifting workouts?
    i heard monster milk has both fast and slow acting proteins in it so thts better then whey protein right. if i lift weights and drink monster milk will i build muscle without getting fat or would i still put on bodyfat??and should i only drink monster milk before and after my workouts or in the mornings too??how many scoops each time?? thnx

    • ANSWER:
      You will retain more water weight with muscle milk since this product tent to hydrate your muscle, try some simple protein if you are planning to get lean, define body. Also try GRH1000, which are growth hormones and Cryo Test, which are testosterone enhancer. i used it and in six month I gained 10lbs in muscle with body fat only 5%., You can buy them from your local GNC store. These products are not cheap you are looking about 0 for six month supply.
      HOWEVER, THESE PRODUCT ARE NOT FOR MEN WHO ARE UNDER THE AGE OF 21 BECAUSE IT CAN HAVE SIDE EFFECTS, so if you are a teenager you can't buy these product from GNC since they check ID. Here are the website, which explains every thing about these two products.

  7. QUESTION:
    Can I start lifting weights? and please recommend workouts...?
    i'm 13 years of age and i want to start lifting weights, but then i know that i'm still developing and all.
    i do pushups and i want to do more workouts.
    any suggestions?

    (i passed puberty already)

    • ANSWER:
      Here's a basic test. 10 x pullups, 20 x pushups, 50 x sittups, run 1 mile (not sprinting or jogging but a nice solid run). If you can't do these things than you shouldn't be lifting weights. Work with your own body weight until you can reach these goals. As for good workouts I highly recommend the Men's Health Total Body Work Out books. They release a new one every year full of different workouts to obtain different results, athlete profiles, recipes, and generally good advice. All ways work out with a buddy so that if you need one you can have a spotter also so the two of you can track each others progress and motivate each other to get those last couple of sets in. Allways practice good posture, breathing, and steady movements. Don't push yourself, you are still developing and the last thing you want to do is dislocate something and end up with one arm shorter than the other because you got ahead of yourself.

  8. QUESTION:
    Do supersets build muscle faster than normal weight lifting workouts?
    Do supersets actualy build muscle faster than not superseting weight lifting workouts? I notice when I superset I can't lift as much because I do not have the energy, but I know that HGH comes into play more when you superset. Any help?

    • ANSWER:
      It's doesn't necessarily build muscle faster but it certainly works your muscles more and rips them. Warm up with some very light weights and then go onto single set workouts. Once you're fully ready to go start on your supersets. As an example when I do supersets, no matter what I'm training I do 20 reps for each set on the maximum weight I can do to reach 20. That way you're lifting your max and ripping your muscles but also working on muscular strength and endurance.

      See what works for you. I spent about 3-4 weeks just experimenting in the gym before I knew what worked for me and what I like.

  9. QUESTION:
    How should rest periods in between weight lifting workouts be scheduled?
    I've been working out with weights to build arm and chest muscle. I know that for your muscles to grow you should rest about 48 hours between every workout for a muscle. Is it okay if I work one set of muscles one day and another the next, thus allowing 48 hours for each set of muscles?

    • ANSWER:
      yes you can do that but it's better to give your muscles 72 hours to recuperate for better gains.

  10. QUESTION:
    Where's a good place to get football off season weight lifting workouts?
    I don't have a weight lifting class so I lift after school and I'm pretty much on my own. I tried coming up with my own little workout but I can't think of the right lifts to do and already my coached are telling me I'm getting smaller.. Any suggestions?

    • ANSWER:
      It sounds as if you just need some lifts to start off. Heres some of my staple excercises in the offseason.

      Leg Press
      Squats
      Military Press
      Bench Press
      Incline Press
      Standing Barbell Curl

  11. QUESTION:
    Good weight-lifting workouts for teenage girl (with 10lb weights)?

    • ANSWER:
      It depends on what you want to do, but here are a few that work well.
      - Lay on your back with your legs straight up in the air and hold one weight above your head with your arms extended straight out and do a crunch, reaching towards your toes. Then bring the weight all the way back to the ground.

      - Standing up with your knees slightly bent hold one weight up over your head with both hands and bend your elbows behind your head. This will workout your triceps.

      - Still standing with your hands down to your sides with a weight in each hand, lift your arms up in front of you parallel, then back down, then lift them up to the sides about shoulder height, then back down.

  12. QUESTION:
    weight lifting workouts, why am i getting weaker every week?
    so I was doing fine and making steady process in terms of strength in lifting weights, but then suddenly just as i hit my peak strength and was feeling great with momentum and all, the next week, I was much weaker, and then the week after that I was even weaker than the week before...and now im even worse, even though I didnt really change much in terms of diet or workout plan..why is that? did I overwork myself or is it a diet thing, not getting enough calories/energy?

    • ANSWER:
      To gain muscle you must eat more than you normally do while working out. Average how much you were eating before you started lifting, and add 500 calories to that. Eating too little while working out can result in muscle loss which is what we dont want to happen of course.

      Also are you resting? you're only supposed to work out every other day meaning you need to rest a day between work outs. Resting is the time you're muscle repairs and grows back stronger and bigger, not when your actualy lifting the weights.

  13. QUESTION:
    when im lifting weights, and i do my workouts slow do i burn more fat?
    please help me, i need to know if lifting weights slower is better.

    • ANSWER:
      workN out should be slo...it jus may not be the slower the betta

  14. QUESTION:
    During the P90X workout, do you use weights and if so, do you move your feet while lifting them?
    I am very interested in trying the P90X workout but do not want to go through a workout session lifting weights while moving my feet. I heard it can cause back injury. If you have seen the workouts, let me know about this or your opinions.

    • ANSWER:
      There are few movements that involve both weights and moving your feet. However those movements are done with light weight because you are doing it over a long period of time [1-2minutes]. Using heavy weights would not be effect and cause injury. Contact me through the sources below for more information.

      I'm currently doing P90x and haven't had any issues with back problems so far. I'm nearing the 60 day mark

  15. QUESTION:
    Will lifting weights and ab workouts help me lose belly fat seeing that working muscles burns calories.?
    I want to lose my lower belly fat but i dont want to diet or do cardio.

    • ANSWER:
      Actually, you would need to either diet or do cardio. Sorry man.

  16. QUESTION:
    What weight lifting workouts stimulate your metabolism best?
    Hi, I've been lifting for awhile, but I am now going through a burn phase and want to know your input on the best exercises that stimulate the metabolism.

    • ANSWER:
      Weight is a troublesome problem for many people, especially those trying to lose it. I tried colon cleanse and it sure worked for me. There is a free trial on right now at http://tadeft.loseweightstore.info , try it out, what's the worst that could happen?

  17. QUESTION:
    Muscle Milk "Ready To Drink?" Good. Will it help if i drink it after lifting weights and workouts. Is it bad?
    Will it help me gain mass/muscle/weight if I drink it after lifting weights and workouts. I wanna get bigger (a lot bigger for lacrosse season and future seasons) Will muscle milk help if I do everything else to get bigger? (Weights, eat a lot,etc) I'm almost 16, is it bad for growing? Are the ingredients bad? Or is it just a myth that its bad? Where can I buy the drinks, not the powder?

    Answer all questions please :) I wanna know everything before I buy it...

    • ANSWER:

  18. QUESTION:
    How long should I wait to do cardio workouts after I done heavy weight lifting workouts?
    I read some where in a magazine that if you do both you will mix up the growing dna genes and the body will not build muscle because it gets confused from the cardio workouts, maybe?

    • ANSWER:
      You should alternate days. Two days weight, two days cardio, two days weight, etc. And you should only do about 30 mins of cardio. The cardio actually stops having a positive affect on your body after 45 mins.

  19. QUESTION:
    Are There Any Good Workouts Too Build Muscle Without Lifting Weights?
    Are there any effective exercises that don't need you pulling weights e.g incline and decline chest workouts?

    if you could name any other i would appreciate it.
    How About Some Good Workout That Focus ONLY On the Back Muscle ?

    • ANSWER:
      Pull ups, push ups, crunches, planks, supermans.

      There are 2 problems though. First off, there's no real way to build leg muscles this way, since your legs are already strong enough to lift you up easily. The second is that there is a cap to how strong each exercise can make you, in that once you can do a lot of push ups easily, push ups stop building muscle for you. You can get around this by adding a backpack with some books in it to add weight when you're ready.

  20. QUESTION:
    Lifting weights & Cardio workouts?
    I was told that in order to efficiently build muscle and burn fat that it is best to first lift weights and then do a cardio workout. What is your opinion? Also, what is the best food to eat after working out? (dont say beer, as i am a non drinker)

    • ANSWER:
      You are correct lift first, then do cardio. If you do the reverse, you will not have energy for lifting.

      Sometimes I will do a quick light cardio as my warmup for like 15 minutes. This will get you primed for lifting and your subsequent calorie burn.

      It seems counter-intuitive, but in the first 30 minutes after your workout you'll want to eat some carbs and protein. This will help keep you metaoblism high.

      I ususally take in a protein shake and eat some crakers. Not much is needed, like 25 grams each should do fine.

      This will help you build good lean muscle and help burn off the fat you desire.

      Hope this helps.

      -Ray
      http://www.FreakyNutrition.com

  21. QUESTION:
    is it good to run after a lifting weights workout?
    im trying to get cut and stronger at the same time, but not really big, sort of aiming for a chad m murray body type, or the guy from smallville. i usally do chest/triceps on mondays and thursdays, and biceps/back on tuesdays and fridays. after every workout i run 2 miles on the treadmill. from 5.5 speed to 7.5 speed. is this good?

    • ANSWER:
      A lot of people make the mistake of going after two things at once - don't. Either you want to CUT - meaning you want to lose fat, or you want to get BUFF - gain muscle. Those are TWO SEPERATE CYCLES. If you want to cut, yeah, do cardio after weights - weights will deplete your carb stores, getting you into a semi fasted state. Then with cardio, your body will dip into muscle or fat stores, depending on what cardio you do. Get on a machine that has traning programs, and select "fat burn" or "fat loss" - it'll probably be a lot less strenuous than your used to. If you do that, you'll burn more fat. If you go all out concentrating on calories, more of it will be from muscle, which you don't want.

      Also, your weight schedule is horrible. You aren't doing any lower body - and that's a classic mistake. Try a 5 day split if you can - Mon - chest, Tuesd - legs, wed - back, thurs - shoulders, Fri - bi's and tris.

      The reason why is because the whole point is to target the biggest muscle groups one a week, or as close to once a week as you can. your hitting your arms like 4 times a week, which means you are sacrificing a lot of muscle growth. Also, the more muscle you have in your body the more you burn at a resting rate. All of the muscles in your legs can be utilized for that.

      Also, remember, your gym workout pales in comparison to your diet - you have a good diet your golden, so look into that too.

  22. QUESTION:
    Can I do Sprinting workouts without weight lifting?
    Basically my workout will consist of a quick abdominal workout followed by a cardio workout/push-ups, and I will be doing this 6 days a week. I've already lifted and gotten the muscle that I want, now I just want to get more cut up. My diet will fit what I am doing, but my main question is can I achieve my goal without lifting weights and Just doing cardio, abs, and push-ups?

    • ANSWER:
      You will also need to watch your diet. Diet is just as important as working out itself.

  23. QUESTION:
    is cardio workouts better or lifting weights better?
    i heard that cardio workouts make you lose muscle but lifting weights will help keep your metabolism up and maintain muscle

    • ANSWER:

  24. QUESTION:
    Are intense weight lifting workouts good?
    Lets say you only lift weights 1 or 2 times a week

    Using heavy weights to gain strenght and get bigger, you do each set of reps like its the last one you'll do and your life depended on it BUT you would rest enough between sets.

    Is this bad ??? I mean im not gonna do more than 20 reps

    • ANSWER:
      You don't want to work to fatigue on all your sets, it can lead to overtraining. There are a lot of well-established routines that people use for high-intensity lifting, and your best bet would be to follow one of those. Google "5x5" and "pyramid training," to start with. If you really lift heavy on a plan like that, you probably won't be able to lift more than once or twice a week.

  25. QUESTION:
    Lifting Weights vs Body Weight workout?
    I don't really care about getting big and huge, i just want to get as strong as possible without "bulking up" too much. Should I be lifting, or doing exercises using my own body weight? any recommended workouts or exercises? tips? Any input at all would be greatly appreciated, Thanks!

    • ANSWER:
      Well for starters lifting weights is the best weigh to gain strength and muscle. You will not bulk up much at all just beacuse you workout the only way you bulk up is if your eating 6 meals a day+ and working out over 5 times a week

  26. QUESTION:
    After running for half an hour folowing up by ab workouts and lifting weights should i drink...?
    a shake that has 2 eggs (for protein), 3 or four strawberries and milk

    i want to consume a lot of protein but little fat

    oh and i workout in the evening, its still ok for me to drink (a milkshake that has eggs,strawberriers and milk in the evening (around 6-7 pm) right?
    my first question incase u forgot does a milkshake with strawberries and 2 eggs have a lot of protein? but low in fat

    • ANSWER:
      Eggs do have protein but are very high in fat and cholesterol.
      Milk and eggs are both very unnecessary to consume for protein and muscle building. A much more healthy milkshake to make is soy milk, and soy protein powder with bananas and berries. Lots of protein, almost no fat, and no animal products. And there's nothing wrong with taking a high protein shake at night.

  27. QUESTION:
    Lifting Weights For The lower Abs?
    I was just wondering which weight lifting workouts will work my lower abs. Anything I can do in the weight room that will help to strengthen my lower abs and my core?

    • ANSWER:
      All right, you need to do Renegade Dumbbell Rows and Front Squats with Barbell. See http://tinyurl.com/NonAb-AbExercises for illustrations on how to do them.

      It may sound crazy, but these are the best exercises for getting great abs fast and strengthening your core. Let us know how it goes.

      Good Luck

  28. QUESTION:
    is protein powder only good for weight lifting workouts or also others such as cardio?

    • ANSWER:
      Hi,Protein is good for cardio also it helps repair your muscles, try to include more resistance traning in your workouts. Why? Reason is simple, muscle is a great fat burner even at your resting metabolic rate means that you will burn more calories . Cardio only burns while you do it and once you stop, runing its not really doing much for you until the next day .So if you are looking to burn fat and want to make it easier to keep it off you must include resistance. Calorie intake is important but the basic rule is burn more calories than you eat to lose fat. So since 3500 calories equals to one pound of fat if you cut 500 calories daily from you daily intake or burn 500 calories more than you eat in a day. You can lose 1 pound a week. Hope this helped.
      Hit me up on my you tue account for any other question or just to say hi. Peace

      http://bit.ly/MyYouTubeChannelRocks
      -
      http://www.youtube.com/p3p33t0

  29. QUESTION:
    What are the best baseball workouts/weight lifting?
    The regular season is in 2 months, and I was wondering what the best weight lifting exercises were for batting and gaining appropriate muscle for baseball. Btw I play 1st base and outfield, if that helps.

    • ANSWER:
      In my biased opinion, the best workout you can follow to get yourself in playing condition with the most baseball specific exercises is the Major League INsider Training system that I created. As the former head physical therapist and assistant strength coach for the New York Mets, I had help from two of the best in the game...David Wright and Johan Santana to create complete specialized day by day workouts for both hitters and pitchers. I think with the limited time you have before the season starts, you'll find no better resource to get you where you want to be this season. You can find it at http://majorleagueinsidertraining.com

      Best in health and baseball,
      Jeff

  30. QUESTION:
    lifting weights?
    when lifting weight, my coach told me to start using less weights and more reps

    so how do u find out the smallest amount of weight for an affective workout?

    also when lifting in between each set how much time do u give ur time to rest?

    • ANSWER:
      Big weighs low reps = "muscle bulk"

      Small weights high reps = "muscle tone"

      If you are lifting for tone you will recover fast if you are fit.

      Just have a drink and wait for the heart rate and breathing pattern to return to normal and u will be ready to go again.

      I suggest only doing three sets, if you feel you can do more increase your weight or your reps.

      In your rest period keep moving and do a few stretches to decrease lactic acid which will allow you to train harder and decrease muscle tenderness the next day.

      As far as the weight to lift for muscle tone work, the best way is to just make sure if you are using for example a leg press that you cant lift the weight with one leg.
      Once you have your weight lift it a many times as you can and record the number. repeat the same weight for three sets and your sweet.

      To give you a rough idea.

      6 reps = minimum for bulk.

      20 reps = maximum for tone.

  31. QUESTION:
    What are good weight lifting workouts for pecs?

    • ANSWER:
      Bench press
      Incline bench press
      Close grip bench press
      Decline bench press
      Push ups
      Dumbbell flies
      Incline dumbbell flies
      Chest dips

      Good luck.

  32. QUESTION:
    Muscle milk after lifting weights but before running?
    For example drink muscle milk after a good weight lifting workout then about 15 mins after run 4.2 miles?

    • ANSWER:
      muscle milk gives you faster protein absorpption, so it should be taken half before and half after workouts. You should also take proteins on a regular basis, 6 meals a day.

      The thing is you have lots of food already inside of you, protein takes time to break down and use, and the protein that the body will use to repair your muscles will have already been consumed maybe 8 hours earlier. So all the muscle milk does is replenish your protein stores, it doesn't go to the muscle.

      This is why it's required to constantly have protein rich foods throughout the day.

  33. QUESTION:
    what is a good basketball workout without lifting weights?
    i do want to lift weights but, i want to get better in basketball. so if you have a good workout ,without lifting weights, please leave a workout to build stamina and build strenght.

    • ANSWER:
      Hey.. i hope i can help you.. I'm a basketball player, going into my senior year.. started on the varsity in 10th and 11th grade... so I must be doing something right...

      improving basketball skills:
      I have a lot of shooting drills i do.. if you want, you can email me for them... they're complex to explain, but i'll try

      improving stamina:
      I run and ride my bike.

      improving strength:
      right now.. all i do is sit ups and push ups.. but i'm looking into further extending my workout to get better results.

  34. QUESTION:
    What would the most effective way to do a workout when lifting weights?
    Like when lifting weights what would be the best pattern to do it like how many sets would i do how many times in those sets and how heavy should the weights be?

    • ANSWER:
      if you want to get big muscles : low reps 3-6 at heavy weight.
      If you want to get toned: 12-15 at low weight
      If you want a mixture: 7 - 10 reps at medium to heavy weight.

      I do it until im tired and my muscle is soft (which means it will hurt tomorrow) this isn't the best thing really, the best thing is to learn what a good workout is for you, try 5 sets at how ever many reps you choose, if thats too little next time do 10, if thats too much try 7. find what best suits you.

  35. QUESTION:
    What weight lifting workouts will help my power hitting/ long ball?

    • ANSWER:
      work on your hands and forearms........

  36. QUESTION:
    Will i lose muscle if i do half an hour of cardio and folow up by lifting weights and doing ab workouts?
    i dont want to lose muscle but i do want to lose fat

    • ANSWER:
      if your priorty is to build/keep more muscle lift your weights first so u have more energy for it. then do your 20 - 30 mins of cardio... just make sure u have a good protein shake before and after u workout...

      u should be fine

  37. QUESTION:
    What are some of the best cardio and weight lifting workouts for strength and endurance in brazilian jiu jitsu

    • ANSWER:
      streaching is most imporatant for the style

      build overall fitness like run alot

      they use core and legs so do sit ups planks and squats but make sure to build unbelivable leg flexability

      poh and rolling around is important

      checkk out submissions101.com see if they got sumin

  38. QUESTION:
    What are some workout plans for lifting weights?
    My friends and I have been lifting weights everyday, with a couple days off, for about 3-4 months now. We all do the same workout plan and everything, but they have been having a lot more "look" results , when I can lift as much as them, if not more. After we work out, we all have the same basic whey protein. Maybe it is the fact that they are around 5'8" and I am 6', but I was looking for any feedback on this.

    • ANSWER:
      It totally just depends on body types and also heavily depends on what you eat (not just the kind of whey you use). Eat healthy!

      These are all free. Talk to a doctor before starting a workout plan.

      Beginner:
      http://scoobysworkshop.com/schedbeginning.htm

      Intermediate:
      http://scoobysworkshop.com/schedintermediate.htm

      Advanced Intermediate:
      http://scoobysworkshop.com/schedAdvIntermediate.htm

      Advanced:
      http://scoobysworkshop.com/schedadvanced.htm

  39. QUESTION:
    Lifting weights?
    I trying to get in shape to run track, so does anybody know some weight lifting exercises to do? and workouts?
    I am a sprinter, not a distance runner.

    • ANSWER:
      well it depends a great deal on what events you plan to run...i personally am a sprinter, so i know more about sprinter workouts, but i do know some about distance as well

      sprinter workouts: as for lifting, you want to do a higher weight and lower reps (i suggust doing 3 sets of 10)..it is best if you increase weight between sets..squats and cleans help a HUGE ammount (make sure you do them properly and safely though..wear a belt and have someone spot you if you arent sure if you can do the weight)..you can also do lunges with DBs and i also suggust doing calf raisers..as for arms, bench, curls, triceps, and anything else you can think of......now for the running workouts: alternate "hard" days with easy days..one day do something like ten 200s with about 2 minutes rest in between..then the next day you would want to just go on a slow distance jog..then the next day do another short interval workout..maybe 300s or even 400s this time..then the next day another slow jog...make sure you stretch properly and also do ply metrics

      distance: for lifting you would want to do lower weight, higher reps..for example 3 sets of 25 reps...do the same lifts as sprinters..but use a lot less weight..distance people go more for endurance rather than power..as for workouts, alternate long runs with shorter ones and run at different intensitys

      for both sprints and distance make sure you have a good pair of running shoes because the wrong ones can cause problems..also make sure you lift properly..when done right, lifting can help prevent injury, but if done wrong it can cause injury. its good that you want to lift to improve though, it really does help a lot..i've been lifting for almost half a year now and i already have expirenced a huge ammount of improvement

  40. QUESTION:
    Does lifting heavy weights during workouts damage joints?

    • ANSWER:
      here is a great article to read about weight lifting and joint pain.

      here are some quotes
      "If joints are not operating at their peak, the ability to lift heavy weights and perform certain bodybuilding exercises becomes limited."
      "consistently using heavy weights and bad form invariably lead to bursitis, which is the inflammation of the bursae; small fluid filled sacks whose job is to reduce friction in the joint."

  41. QUESTION:
    Does smoking marijuana before you workout(lifting weights) effect your workout & is it more harmful to you?
    My friend and I work out everyday. He is a pot head-smokes marijuana everyday before he works out. Does smoking pot effect your workout ? What are the harmful effects of combining working out and smoking? And are you really even getting a workout out of it?

    • ANSWER:
      marijuana is harmful full stop.

      what is the point of working out and trying to improve your body if you then go and do drugs.

  42. QUESTION:
    Why is it that I'm always shaky after I workout lifting weights?
    I do about twenty minutes (or two miles) of running, then I continue with about ten minutes of weight lifting (about thirty pounds for my arms and thighs).

    • ANSWER:
      You are just overworking your muscles, and that's their response. Just rest for a few minutes following your workout, and that will gradually go away. You could also try doing less during your workout, to see if that reduces the shaking.

  43. QUESTION:
    Are they any websites to get Defense or of fence lineman weight lifting workouts?

    • ANSWER:
      PR Sports Performance is a sports training website ran by Division I strength and conditioning coaches. Check them out.

  44. QUESTION:
    Weight Lifting workouts(men)?
    If I workout monday-friday, mainly lifting weights, what are the best routines for my whole body? I am looking for strength not endurance.

    • ANSWER:
      If you are going to train 5 days a week. Then split up your body parts. You only need to train each body part once a week, anymore then that is too much. Here is an example. You can do them in a diifferent order if you want. Every few weeks change the routine up so your muscle don't get used to the same exercises.

      Mon - Chest
      Tues - Back
      Wed - Legs
      Thur - Shoulders
      Fri - Arms
      Sat - Off
      Sun - Off

      Do approx 4-8 reps on the exercises. That is a good amount for size/strength,

  45. QUESTION:
    What are some good weight lifting workouts?
    Kinda small looking to get bigger

    • ANSWER:
      Hi Chuck,

      A really good resource is Arnold Schwarzenneger's New Encyclopedia of Bodybuilding. It has a ton of different workouts you can do and is pretty cheap (I think you can get it on Amazon for less than ). It's a little thick, but it's also very beginner friendly.

      Matt

  46. QUESTION:
    does eating protein after weight lifting workouts help your muscles recover faster?
    i work out really hard, and whenever im done with my workouts i become really tired for the rest of the day, and my muscles look puny because theyve been broken down, would eating a few houndered calories more help me recover faster either? ive been working out for 11 weeks now

    • ANSWER:
      oh thats why u was hatin on me..cuz u JUST NOW started working out n im way ahead of u..
      1st of all how can u tell ME wut i wuz benching?! dont be jealous,i asked because i want 2 get where i need 2 b..
      ok maybe i wouldnt be at 400...but atleast 350
      why wuld i lie? 2 impress ppl on answers? lmao that pathetic.. i culd post a video on youtube 2 prove what im benching..
      but i aint worried about u..

      anyway!! u should eat 1gram of protein for every pound u weigh..

  47. QUESTION:
    Ive been lifting weights how can i speed up muscle recovery between workouts?

    • ANSWER:
      eat food, protein suppose to help speed up recovery. but eat a balanced diet.

  48. QUESTION:
    I am 13 years old. I am in puberty. When can i start lifting weights? In the meantime what workouts can i do?
    please help me

    • ANSWER:
      It is best to start doing body weight exercises until you near the end of puberty, usually somewhere around 16 years old. Start doing pushups, pullups, dips, chinups, situps, and sqauts on a daily basis. If you stick with these basic exercises by the time you get ready to lift heavy weights you will have an advantage above every one else. Not to mention they won't stunt your height growth like lifting heavy weights will. Did you know the navy seals, and green berets both use only bodyweight exercises, and the are ripped, and not to mention I am 27 and only use bodyweight exercises, and I'm in really great shape. Most mixed martial artist, and fighters use mostly bodyweight exercises, they will get you into better shape than a weight workout could, mainly because bodyweight exercises use more stabalizer muscle fibers than weight training does. Do 3 sets of each of the exercises I mentioned above 5 days a week, and you will get into great shape, don't take my word for it, just start it. Good luck man, and if you need any advice email me.

  49. QUESTION:
    im 13 if i workout how heavy are the weights i should be lifting (not bench lifting) CONT.?
    and generally how long does it take for my muscles to grow if i workout (lift weights, push ups, sit ups etc.) and eat healthy on a daily basis? also what foods should i avoid and what foods should i eat. im also 5'1 and not very tall in my grade (7th grade) i heard drinking milk makes people grow. how many cups of milk should i drink while maintaining working out?

    • ANSWER:
      you should stay away from weights until your body develops more. too much stress on a growing body could cause problems later. avoid fried food, fast food, candy, soda, basically anything in the junk food catagory. milk is a good source of calcium and will help your bone growth.push ups, sit ups, pull ups,stretching and other non weight excercises will build your muscles just as good as lifting weights. just takes a little longer. your muscles are growing and getting stronger everyday be patient and don't rush things.

  50. QUESTION:
    Is doing bodyweight exercises one day and lifting weights the other day a good workout program?
    i am 16 yr old varsity football player.RB/CB. ive heard of herschel walkers workout which is purely calenthenics . but i kno i still need to hit the gym . do u think a combination of body weight exercises(pushups, pull ups crunches dips squats jump rope,etc) and lifting weights at the gym would be a good idea? so i would be getting the best of both workouts..

    • ANSWER:
      http://www.buildmusclehow.com/building_muscle_tips.html


Lifting Work Out Plan

Any individual who has pursued bodybuilding with the goal of substantially enhancing lean muscle mass knows that volume is one of the most important factors in producing such results. Most who understand the effectiveness of higher volume weight training workout sessions find themselves addicted to the gym environment, spending large amounts of time with seemingly endless weight lifting sets, trying to blitz their muscles with as much overload as possible.

The problem is, by performing high volume weight lifting sessions on a continuous basis, the body reaches a point where recovery becomes difficult, and this is where negative side effects begin to develop. The bodybuilder feels weaker, the amount of weight used in each exercise declines, and the motivation that once existed for weight training fades, to the point where workout sessions are skipped, and muscle mass soon begins to sharply decline. Some have the discipline to continue performing their weight lifting workout sessions despite these symptoms, and what soon follows is the enemy of any bodybuilder who wishes to produce maximum results; a string of injuries, from joints to muscle strains, and even, in extreme cases, muscle tears that can sideline a bodybuilder for months, and destroy hard earned muscle gains, all can result from a prolonged high volume weight lifting approach.

Those who comprehend the effectiveness of volume techniques for producing muscle gains are weary of making any changes to their routine, especially if the proposal requires volume to be reduced by a significant margin, but this short sighted approach fails to consider the downside of long term volume weight lifting workouts outlined earlier, and, in the long run, overall muscle gains suffer dramatically due to unexpected layoffs.

Frequently Asked Questions

  1. QUESTION:
    I need help with my wight lifting work out plan?
    So I want to know what I should do to look better? I don't want to get much stronger, just look toned. What I am doing right now is heavy weights for my arms every other day, and core on the others.
    Also I do about 30 minutes of cardio every day.

    • ANSWER:
      go running early morning and take diet control
      u are doing cardio excersizes daily and control your diet also this is helpful tip.

      i got a gut result with this

  2. QUESTION:
    looking for a good 8,10,12 or 16 week weight lifting work out plan for 26 yo male?

    • ANSWER:
      Not sure

  3. QUESTION:
    weight lifting work out plan?
    does this seem okay

    MONDAY- Chest, shoulders and back
    TUESDAY- Biceps
    WEDNESDAY- legs and triceps
    THURSDAY- Shoulder, forearms and biceps
    FRIDAY- OFF
    SATURDAY- Shoulders, chest, and biceps
    SUNDAY- OFF

    Is one day enough for my biceps to rest I ben doing light work out for a few months so I want to start pumping it up and doing more extreme work outs....thank you...

    • ANSWER:
      I've always done this and its worked for me... pretty balanced

      MONDAY-chest/triceps/shoulders
      TUESDAY-legs/forearms/legs
      WEDNESDAY-back/biceps
      THURSDAY-abs/cardio/abs
      FRIDAY-off/party
      SATURDAY-chest/triceps/shoulders(same as mon)
      SUNDAY-off

      You'll find that these workouts will complement the muscle groups, creating an intense, superior workout.

  4. QUESTION:
    I Need a work out plan ( Lifting )?
    13 yr
    5,2 in
    120 lbs

    Ok currently I work out my Biceps, Triceps, Bottom and Top of Forearms.

    I lift 3 times daily, 3 sets of 14 reps on each of those muscles.

    Am i over lifting, if so can anyone gimme a better idea?

    Thx

    • ANSWER:
      You're not gonna get huge results at that age. You're still growing tall and not growing wide enough to develop so much muscle. It's basically useless to do forearms at 13 mate, they aren't gonna go anywhere.

      Look at this site for some good info, it shows you every part of the body you'd want to train and pretty much all the exercises you could do for them : http://www.coopersguns.com/videos/exercise-encyclopedia/

  5. QUESTION:
    i want to start lifting does anybody recommend a good work out plan?
    i'm 5'11,160lbs i never really worked out before but now i wanna lift weights to get stronger...what would be a good work out plan?i have recently purchased muscle milk and anabolic halo....should i take the shake before i workout and the halo after? or do you recomment any other supplements

    • ANSWER:
      Before you start lifting weights, I suggest you do regular work outs, the kind of fitness programs that is almost unheard of for elementery and junior high school students and high schools. Push-ups, sit-ups, stretches, etc. They may not seem much, but they will get your ready to use weights. Not everyone needs to do this, however I would recommend it. Because it gets your body ready for the more serious work-outs, in this case, lifting weights. That way you don't risk putting too much stress on your body.

      If you have difficulty doing work-outs rather than lifting weights at first, I would suggest trying a work-out video. Do either one to help you get ready for lifting weights, but I think you should do it for at least one month before doing weights.

      Also, you should work-out every OTHER day to give your body one days worth of rest. Exercising every day will make it harder for you to notice improvement, because your body needs a day to "heal." There shouldn't be any injuries unless you pull a muscle, but that's a term meant that your body is still sending resources to the muscles to kind of "adapt" the muscles.

  6. QUESTION:
    What is a good weekly work out plan including running and lifting weights?
    Im 13 ,140,5'7", and can bench 140 but not many times , the furthest ive ran is 6 miles. Mainly for Football.

    • ANSWER:
      You're 13.

      Comment 1: NO PROTEIN BARS or any supplements beyond what mama cooks for you at age 13 - LOTS of fruit.
      You can eat fruit all day and it will feed your hard working muscles.

      Bananas are timed released energy...eat one in the morning and one about an hour before workout.

      Comment 2: You will NOT run 6 straight miles on a football field so stop worrying about long distant running.

      The longest my players run is a quartermile...on the track it's one time around. And we use it as a sprint. We do this after a proper warm up and stretch...then we'll sprint 2 quartermiles...sometimes 3...and then we go to hundred yard and 50 yards...then down to 25, and 10s. The we take a nice easy jog around the field...a walk around the field - with water - to cool down...then we gently stretch again.

      Comment 3: The weight program that you are on...
      that got you to the bench press at 13...is probably sufficient enough to sustain you through another 3 years of football.

      before you lift, make sure you stretch...and warm up your major joints before stressing them with the workout.

      Good luck

  7. QUESTION:
    what is a good weekly work out plan for weight-lifting?
    I'm 15, a freshman in high school. I have the worlds fastest metabolism

    • ANSWER:
      Alright here we go

      I would start off with doing cardio but it doesn't matter when you do it. I always do it first because I won't do it after.

      30 min to 40 on either an eliptical or treadmill

      If you wnt to lose weith then I would lift every other day and I would work all of the body parts every day. If you want to isolate the muscles on individual days then follow this.

      Day 1
      30 min cardio
      Chest
      dumbell press 3 sets pyramid the weight
      pec dec or dumbell flye 3 sets of 20
      dumbell pullover 3 setds pyramid

      Bi's
      straight bar curl 3 sets pyramid
      hammer curls 3 sets same
      cable standing curl ( the one where you grab both cables and it looks like you are showing off you r arms)

      Abs
      3 sets of 25 crunches
      3 sets back extention
      hanging leg raise
      oblique twist

      Day 2
      30 min cardio

      legs
      squat or leg press 3 sets
      leg extension
      leg curl
      calf raise, seated or donkey

      Shoulders
      Seated dumbell press
      standing lateral raise
      shrugs

      abs
      same as day before

      Day3

      30 min cardio

      back
      seated row
      pullups or seated pull down
      back ext

      tri's
      overhead tri extension
      dips (weighted if you can)
      bent over tri extension or cable press

      abs same

      day 4 rest

  8. QUESTION:
    I got golf team starting soon. Should I stop lifting weights or keep on my work out plan?
    I feel like it helps my game a lot but sometimes i can do bad because my arms are so tired!

    • ANSWER:
      The best golfers in the world now lift weights, so that should tell you something. Now they are tailoring their workouts to promote flexibility and "core" strength -- not building bulk. So if you are working out to add bulk, you should probably think about tweaking your routine. First, consider pilates. Second, move to less weight with more reps. Third, time your routine around your golf schedule giving your muscles plenty of time to heal.

      You mentioned that your arms are tired -- that leads me to believe you are working on biceps, triceps and shoulders. Definitely ease those down in favor of the more core muscles of abs, delts, quads, etc...

      Good luck on the golf team!

  9. QUESTION:
    What's a good work out plan for beginners? One directed more towards running then lifting?

    • ANSWER:
      hi there...im a gym freak..it all depends why they are working out.Are they trying to lose fat,gain muscle,tone body or just stay healthy?i personally suggest a default workout of 20 minutes of either cardio crosstrain or treadmill for all to warm up muscles, then add other routines depending on their goal...

  10. QUESTION:
    weekly work out plan?
    need a specific weekly work out plan for lifting to gain size and strength. im deployed right now and have nothing better to do in my freee time... thanks

    • ANSWER:
      Monday:Chest & Back
      Tues: Abs
      Weds:Biceps/triceps & shoulders
      Thurs:Legs
      Friday: your day off or Cardio
      Sat: Yoga
      Sunday: You really need off

  11. QUESTION:
    Is this a good work out plan?
    I want to lose about 10-20 pounds this summer. This was my work out plan:
    Monday: Cycle, Weight Lifting
    Tuesday: Elliptical Machine, Swimming
    Wednesday: Cycle, Weight Lifting
    Thursday: Treadmill, Swimming
    Friday: Cycle, Weight Lifting
    Saturday: Treadmill, Weight Lifting
    Sunday: Recovery

    I was planning on doing the first activity for one hour and the second for 30-45 mins. I was wondering should I not lift 4 times a week if I want to lose weight. Plus, when I lift should I work out a different part of the body everyday or is it ok to work out every part of the body during the same workout.

    If I want to lose weight, what foods should I avoid? I tend to eat a lot of rice and meat is that ok? Remember I am 16 so I still want to grow so I dont want to starve myself, I just want to get into better shape. thanks in advance

    Any other good excersizes to give me more variety?

    • ANSWER:
      try breaking it down into body sections
      like legs butt thighs one day next day do core then arms ect
      but urs is good

  12. QUESTION:
    Can you help me organize my work out plan?
    There are six parts of my body i like to workout(weight lifting). Abs, Lower Back, Chest, Arms, Legs, and Wings. How many days should i work out a week? How should i work those parts in a week? How many days should i rest? Thank you.

    • ANSWER:
      it really depends how dedicated you are when you go to the gym. I go 7 days a week because when I go I train different muscles with different exercises each day.
      -chest-bench press, pushups, dips
      -arms-bench press, dips, curls, shoulder press, pullups
      -legs-squats, lunges, leg extension, leg curl, calve raises
      -back-pullups, seated row, one arms rows, standing bent over rows
      -lowerback-supermans, pelvis thrusts, lower ab exercises help stabilize your lower back
      abs-planks, crunches, situps, hanging knee to chest, medicine ball twist throws

  13. QUESTION:
    Is this a good work out plan for my abs?
    Going for a run in the morning then after the run doing 100 crunches and three sets of 15 leg lifts. Then the 100 crunches and 3 sets of leg lifts again at night. And do this every other day. Is this a good work out plan? Is there any thing to add or alter the numbers?

    • ANSWER:
      Might want to do some oblique work too. Sounds like you're only working upper and lower abs.

  14. QUESTION:
    Work out plan and advice?
    Anybody who is experienced with effect working out habits (lifting and cardio), can u lend a hand makin up a work out plan that will ehlp gain muscle but not lose speed? thank you.

    • ANSWER:
      Check out this link it might give you some ideas...
      http://www.bodybuilding.com/fun/workoutdatabase.htm

  15. QUESTION:
    Does anyone know a good work out plan I can follow to build more muscle?
    I am really thin but wheight gain plans do not work cause I am hardly ever hungary I have a very fast metabolism. I am trying to start a work out rutine and could use some ideas I can lift 140 from the ground up.

    • ANSWER:
      Go get you some weight gainer....eat all you usually want during the day on top of taking this stuff..it tastes good and is quick...when you wake up and when you go to bed...

      Change your workout regularly...if you do 3 sets of 10 one week per muscle...do 5 sets of 7-8 the next...and 3 sets of 20 the next and so on..you have to shock those ignorant muscles of yours that your high metabolism needs to deal with something different...

      If you run long distance, stop for a while. Set up cones 50 feet apart; sprint back and forth with a friend and maybe set up stages of picking an item up between the distance.

      Do not just follow magazines for these are meant for body types that easily adapt to wanted readers. Notice the persons pictured throughout the magazine, they do it for a living.

      If this doesn't work keep changing your workout, and when something shocks you, shock what i call changes your body within a 3 month period, stick to it and kill it......

  16. QUESTION:
    Advice regarding cardio for work out plan?
    I'm a male teen who's looking to gain lean muscle mass while losing weight. I give each muscle a day and work out about 4 times a week. I've been doing about 15 minutes cardio at the beginning of each workout followed by 30-50 minutes of weight lifting, but I've been advised to save the cardio for after the weight lifting since my energy reserves will have depleted by then.

    Should I do cardio before or after weight lifting?

    • ANSWER:

  17. QUESTION:
    What is the best work out plan for burning fat?
    Since november I have been doing at least 5 days a week cardio at lest three lifting weights and sometimes even Yoga on the weekends. I am not losing weight but I have lost a few inches, am I not pushing myself hard enough? Should I work on burning fat then work on toneing later?

    • ANSWER:
      You arn't losing weight probably because your muscle weigh more than fat. You might be a normal size. If not, try eating better and drinking water. Good luck

      -dave

  18. QUESTION:
    What would be a good work out plan for me?
    I am 22 years old, 6 feet tall, 185 pounds.So far, I jog at 5mph, for 2 miles.

    I want to work out on my upper body. Abs, Chest, forearms, biceps and triceps. Biceps are really weak... I wanna gain muscle.

    How many pounds should I start lifting? What kind of exercise should I do? For how long?

    • ANSWER:
      20 pounds for 3 reps of 10

  19. QUESTION:
    Weight Lifting work outs?
    Alright so I've been weight lifting for a while now and I feel it's getting easier and I don't need as much breaks and I'll finish in about 30 minutes.
    Can some one please give me a new work out plan or something that I can add to mine, I want to do my weights for atleast 1 hour, maybe more I don't mind please note my bench is sh*t so it has to be flat at all times.

    Also can some one give me some tips like will press ups at night improve my strenghts when I'm next doing them?

    • ANSWER:
      Just add more weights or go to bodybuilding.com they have lots of free programs there.

  20. QUESTION:
    What is the best work out plan for me?
    I am a 5' 9" 20 year old male, about 185 and have a stocky athletic build. Ive been trying to get back into shape and lately Ive been doing a lot of running and some weight lifting. For someone like me, what would be a good plan of action if I was trying to lose weight and build muscle at the same time?

    • ANSWER:

  21. QUESTION:
    Female work out plan?
    My girlfriend wants to get into working out (lifting some weights and running a bit). I've been lifting for a couple years now so I know a good amount of exercises to show her but I'm not too familiar with how a woman should work out in comparison to guys. I know females tend to do high reps and low weight but how many reps and sets of an exercise should i get her to do starting out? She mainly wants to get leaner and and tone up her body a bit more. I'd really appreciate some advice from some girls or trainers so I can give her an adequate work out! Thanks!

    • ANSWER:
      3 sets - 8-12 reps
      starting out - use exercises that incorporate a bunch of muscles so that she is not overwhelmed by the amount of exercises
      good luck!

  22. QUESTION:
    is this a good work-out plan?
    im 15 know an just to push ups and sit ups and countinue in martial arts training a get lean muscle and then when i turn 17 or 16 start lifting weights and working out towards the wwe or tna and always watch what i eat

    if im doing anything wrong please tell me? ty

    • ANSWER:
      Your not doing anything wrong just do what you think is right for your health

  23. QUESTION:
    What is a good work out plan for some one who is trying to get huge muscles?
    I have a hard time gaining weight, I have been
    lifting 3 days a week for about 50 minutes, and I've been runnig the other 2 days for 25 minutes.

    • ANSWER:
      eats loads of carbs and take plenty of protein ,mix eggs with milk and bananas in a blender. stick to your lifting, you may not see any bulk going on to start with but your strength will be increasing,be patient and commited. do 3 sets of any excercise say bench presses 1st set 30kilo 12 reps then increse the kilos say to 34 and lift until you cant do anymore then for your last set increase weight again. ps 30kilos was only a round figure and always make sure you have someone spotting you. Good luck

  24. QUESTION:
    I currently have an effective work-out plan. How can I improve it?
    My workout takes a year for results. I can wait, I'm patient, but with summer so soon I don't waant to wait for it. On the side, what are some ways i can spice up weight-lifting and exercise

    • ANSWER:
      You said it's effective. Why change it?

  25. QUESTION:
    daily work-out plan?
    I workout at home, i have decent amount of workout equipments, but not all!! But do-able.
    I need a good work out plan now, can some one please help?
    weight lifting and cardio workout plan. Most peoplet want to lose weight, but my goal is to stay fit and gain weight. I have very fast metabolism, Is there any way to reverse from fast to slow?

    • ANSWER:
      Eat a shit load of fat foods?????????? lol...

  26. QUESTION:
    Is this a good work out plan, when will i start seeing results from it?
    30-40 minutes of cardio and 40 minutes of weight lifting and abdominal workouts 5 times a week. im ussually at the gymn for 2 hours.

    • ANSWER:
      ya

  27. QUESTION:
    does this sound like a good work out plan?
    i want to get into better shape by the time school starts. dont really have a reason i just wanna. its in a little over 2 weeks.
    i have abs and good arm and leg muscles, but i want to improve.

    i plan on going to the gym 3-5 a week for an hour. i'll do cardio for 30 minutes and work out my abs, legs, and arms for another 30 minutes.
    i also want to go jog around my court prly 25 times around or for atleast 20 minutes at a jogging rate. i'll do this every morning.
    and then at the night time, 2-5 a week, i'll work out at home [no weight lifting] for 30 minutes by doing exercises like crunches, the plank, push ups, star push ups, leg lifts, bicycle, curl ups, and a couple others that i cant catch the names.
    im not going to do any of this for a straight week that way i dont tear my muscles or pull one. plus i know its not healthy to do that.
    so does this sound alright, enough were i can stay in shape?
    or should i do more? less?
    adivce is apreciated, thnx.

    • ANSWER:
      ok, for one your right, switch up nightly, for two, you might want to spend more then an hour in the gym, try walking for a while then lifting reps, if you want to really work your body into shape, do whats called an 8 count body building.
      steps:

      1. squatting position
      2. push up position(up)
      3. push up position (down)
      4. push up position (up)
      5. push up position (up) with legs (feet) spred
      6. push up position (up) with legs (feet) closed
      7. squatting position
      8. standing position

      these will work your entire body and give you a great workout, do about 40 of them and switch, do about 3-4 reps of these a night and you will notice

      7

  28. QUESTION:
    What effect can poor genetics have upon a anaerobic work out plan?
    I am 23 and want to put on a little muscle ans mass around my upper body. I am already very fit aerobically but have next to no upper body strength as I've just been running and cycling all my life.

    When I did try to lift weights and eat more, I noticed no change after 6 months despite the fact that I was lifting and eating exactly as I had been told; I literally did not put on more than 5lbs.

    Someone told me this is poor genetics on my part (damned parents...). If this is the case does this mean there is no way I can put on muscle mass...and if so what is all the weight-lifting and eating doing to my body if not turning in to muscle?!

    • ANSWER:
      maybe try eating protein , as far as i know anerobic means without air yeah which then causes the oxygen debt in your body which results in a build up of lactic acid which if anything is going to inhibit muscle growth, so best advice is increase protein good carbs and make sure to breath properly during your workout !

  29. QUESTION:
    Can someone please give me a good and working work-out plan?
    i just turned and want to build some muscles.i weight 145lbs and really want to improve my bodypicture. i lift weights monday and thursday and try to run every tuesday and wednesday.from friday to sunday is rest!!!can someone please tell me if this plan is a good one, or what i need to do different.and maybe can someone tell me what kind of food is the best for muscles or to build them...please!

    • ANSWER:
      change up your routine every three weeks! if ure tyrnta bulk up lift weights more than just 2 days a week... make sure your eating plenty (1500-1800 calories a day)

  30. QUESTION:
    I need help on a work out plan?
    I would like to start working out but I don't know the best way I would like to lift weights (with my bowflex) and do some cardio. Can any one help me with a plan I can do?

    • ANSWER:
      well, i never used a bowflex, so i dont know to expect, look on youtube.com and try to find some videos with people using a bowflex, google a workout routing with the model of bowflex you got, shouldnt it have come with a workout booklett? also, just a reccomendation...get some coacoa butter cream and place some on and around your chest and armpits, even in areas where you think your skin will expand, just to avoid getting stretch marks..

  31. QUESTION:
    I'm sore from working out two days ago, should I work out today or rest?
    I just started a work out plan and worked out on Friday. Lifted weights and ran. I was really sore Saturday, of course, and woke up today (Sunday) and am still a bit sore. I wanted to work out again and I already gave them a days rest, so it's been almost 48 hours now... Should I work out or rest? Or maybe just run?

    • ANSWER:
      you should keep working out if you keep doing it your muscles will get used to it and in a weeks or 2 weeks time it wont hurt anymore

  32. QUESTION:
    I need all you professional or experience body lifters opinion on this work out plan.?
    I made this workout plan where i lift one set of 10 in every exercise i have, i lift everyday except Sunday. My amount of weight i use to lift is not too light and not too heavy, and its only 5 exercises

    • ANSWER:
      If you are trying to build muscle then you want to do 8 reps and really feal it on the last three.

  33. QUESTION:
    What is a good running work out plan for me?
    Im a seventh grade girl, and run the mile, and 200x4 relay. I am 5 feet tall and weigh 90 or 93 pounds. (My scale is messed up)I wanted to know what a good training workout would be for me. Since your arms make a big deal in running, i would like for you to include weight training, or arm excersizes. Also how much i should lift.

    • ANSWER:
      There isn't a training program for a runner training for the 200 and mile, one is a sprinting event and the other is middle distance. If the mile is your event and you have to run the 200 because there is nobody else to do it, fine but then you train as a miler and just run the 200 as best you can.

      Your height/weight aren't a concern,the best women's miler is 5 feet, 106 pounds. Focus on running as training before working on supplemental activities such as weight training your arms. You don't say what you run now but run for a half hour, 4-6 days a week,not fast but so that you can do it on a regular basis. If you can't run for a half hour straight, take walking breaks but keep going for a half hour. Also if you can't run for a half hour straight that is all you need to do, the increased endurance from that will lead to big benefits and an improvement in your times. If you can run a half hour straight then you need to do interval training half the days you run. Run 4-6 quarter miles at the pace of your current mile, resting as long as it takes you to do the run. So, for example, if you run the mile in 8 minutes, that is 2 minutes per quarter mile, run 4-6 quarter miles in 2 minutes, resting 2 minutes after each one. Good luck!

  34. QUESTION:
    how is this full body work out plan for every night?
    I want to get my body stronger for the upcoming football season
    I lift weights 3 days a week but want to do more exercises at home
    how effective will this full body work out be

    push-ups..3 sets of 30
    sit ups-3 sets of 100
    weightless sqauts-3 sets of 20
    heel raises for my calve muscles-3 sets of 40

    how is this

    • ANSWER:
      sounds good but maybe you could run a little bit too

  35. QUESTION:
    I have an amature mma fight in 3 months, whats a good work out plan?
    i have my first fight coming up in 3 months and am in pretty good natural shape but i want to make a schedual of what i should be doing every day, boxing, wrestling, running, lifting, etc...

    • ANSWER:
      Your trainers should have already set that up. No trainer or team it will be rough to do anything.

  36. QUESTION:
    whats a good work out plan for weight loss and muscle gain?
    i think i have the muscle gain thing down already. im not a beginner ive been lifting weights for a long time now probably since i was 16 im 20 now but i never did cardio ever. i am now just begining to run with my work outs i lift weights for about 1 and a half to 2 hours and i run and walk 2 miles. i try to do this at least 3 times a week im pretty slow i think i run the mile in 12 minutes plus. any ways im serious about loosing 20 to 30 lbs i wieigh 220. i have like 20% body fat. i never thought i was fat but i really really do not like my mile time so PLEASE HELP if u can?

    • ANSWER:

  37. QUESTION:
    What do you think of this work out plan?
    This is the plan I was given. I am 18 and need to gain weight and strength. Monday = Push ups and one armed rows . Tuesday = Bicep curls and overhead presses . Wednesday = pull ups . Thursday = triceps extensions and squats . Friday = dead lifts and crunches . Saturday and Sunday = rest
    If you help me by saying which of these should be done on what day, I would really appreciate it. I`m really lost on this stuff.

    • ANSWER:
      Id rather see you doing something like listed in the link below. Its free and i only posted it to give you a better breakdown and idea of what you should be doing. The one you listed is too helter skelter and it really isnt giving you enough rest. You are a beginner and you will gain quickly if you eat right and lift properly. When it says 8-10 reps, you need to be struggling to finish the last rep of the set. If you are using a weight that fatigues you at 8 reps, keep using it until you can do more than ten then add a couple lbs the next time. Progressive overload is what is gonna do it for you. Your eating will be critical as well. There are lots of sites with mealplans on them for free. Actually the 2nd link is from the same site and deals with nutrition. Doont limit yourself to this one site but look it over. It has good info and it wont cost you a dime to utilize it. There are plenty of others out there. Ya just have to look around.

  38. QUESTION:
    I am 18,126 pounds. I want to gain muscle. I need a 3 day detailed work out plan.?
    i have access to a gym and want to work out 1 to 1.5 hours for the 3 days. I need a detailed workout of what kind of weight lifting i should do and how many sets, reps, etc

    • ANSWER:
      okay this is how our football team does but only two days a week.
      monday we do 3 sets of 10 on bench squat and incline, then we do 3 sets of 3 of cleaning and deadlifting
      wednesday we do 5 sets of 5 on bench squat and incline and 3 sets of 3 on cleans and a set of 5, 4, and 3 on deadlift
      it takes about an hour and on the third day you could just repeat what u did on money or wednesday, btw ive been doing this for about a year and a half, when i started i was maxing about 115 and now im maxing around 240 and im only 6'4 185 and 15 years old!!
      GOOD LUCK!!

  39. QUESTION:
    what is a good work out plan?
    this summer i want to do some jogging in the mornings and working out afterward during the day. just looking for some suggestions. im not a regular jogger so maybe suggestions on distances and or weight lifting ideas. thank you!

    • ANSWER:
      for endurance:

      in the morning, a 1-2 mile jog followed by a quarter mile sprint.

      in the afternoon, crazy 7 lifts.

      use a 45 pound bar, put a 35 and a 2.5 on each side.

      then do:
      7 military presses (stand straight and have bar at chest, lift up)
      7 power lifts
      7 curls
      7 squats
      7 back bends (set up for a squat, then lean forward as much as you can then back)
      7 lunges
      7 pull lifts ( stand straight, bend over to look at the floor, let bar hang, lift up to chest.)

      this will help your endurance greatly.

  40. QUESTION:
    Would you change anything about my work out plan?
    Keeping in mind that I am a Mama of two and also work full time so I can't really add any additional work outs...is this a healthy balance of activities or would you change anything.

    I work out 4 days a week:

    Day 1: Treadmill jogging/running 20 minutes, elliptical 10 minutes, 12x2 reps for biceps, shoulders and triceps, ab work

    Day 2: Advanced pilates 1 hour, 15 min run

    Day 3: 1 or 2 mile run, abs, shoulders, biceps, triceps, gluts (weight lifting sessions usually takes 60 mins or so)

    Day 4: 1 hour of Zumba, 20-30 mins of ab works and arms

    Weight lifting is done with free weights and pilates moves (like pelvic thrusts, leg lifts, chair sits, etc.)

    Anything I should be doing differently? I just want to be healthy overall, my target areas are defining my abs, getting leaner arms and leaner thighs.
    Thank you for your unsolicited concern regarding my family. I work out after my children go to bed and while my husband is doing his work outs. I don't really see how that is related to my question.
    It probably takes closer to 45 minutes, I do a variety of exercises for each area. abs alone: plank, bicycle, double leg lift, ball crunches, twist with weight, etc. I do some minor back stuff but not much, good point. i also do push-ups at every work out. can do about 10 man push ups, 15 girly ones.
    Diet is good - I eat "fresh", keeping things as close to their natural form as possible avoiding at all costs: trans and sat fat, hydrogenated anything, high fructose corn syrup and anything that has sugar in the top 5 ingredients. I'm not perfect but I have a pretty healthy "diet".

    • ANSWER:
      What you are doing is not bad, but I agree that you need to work each muscle group evenly. This is how I would change your workout. It should take you no longer than 1hr and 15 min to do both weights and cardio on this schedule. First, always start with weights, then move on to cardio.

      Day 1: Chest/Back. Do three movements per muscle group and go back and forth between a chest movement and back movement with no rest. It's a push pull technique. This gives you resistance training along with endurance training. And, makes for a faster and more efficient workout.
      Ex: Dumbbell bench/Bent over rows...3x12-15 reps
      Incline bench/lat pull down same sets and reps
      Pec fly/seated rows same sets and reps

      Then on to cardio...

      Day 2: Legs/shoulders...again go back and forth between muscle groups with no rest
      Ex: Squats/shoulder press same sets and reps
      Lunges/Side lateral raises same s&r
      Step ups/front raises same s&r
      leg ext/leg curl

      I wouldn't do cardio on leg day, unless you just walk to stretch them out.

      Day 3: Arms...again, back and forth
      Dumbell bicep curls/Tricep pushdowns same s&r
      Bicep curl w/ bar/bench dips same s&r
      one arm preacher curl/overhead extensions same s&r
      Cardio

      Day 4: Use this day to do whatever class you love. I used to do classes like Zumba..and I loved them. Don't have time now, and I miss them.

      You can do abs right before your cardio sessions. Good luck and have fun.

  41. QUESTION:
    When is the best time/ and for how long . . to work-out as a beginner, such as running and weight-lifting?
    This what my starter work-out plan is:

    My work-out plan to run 3x, on days that I am not walking/weight-training.

    Walk/weight-train on same day, 3x per week, on days that I am not running.

    This leaves me with 1 day of rest.

    Would like to know if its true . .that if you get a better work-out, on an empty stomach, or not?? I have work-outed alittle in the past, but really don't know too much about this field . .I'd like some help (with more serious info.) in how to start out slowly, and work my way into more effective fitness training, in less time possible. (LOL. I don't want to focus my whole time and life on fitness . .I got to have a life, other than doing this . .but being healthy/ and feeling at my best . . is important, though)

    Will appreicate all helpful info. and any web-sites I can refer to, to help me out with this! Thank you!

    • ANSWER:
      start out going 3 times a week - develop a routine - set duable goals

  42. QUESTION:
    Is it healthy/advisable to lift weights/work out when you havent eaten the whole day?
    I have been so busy today until have gotten no time to grab anything for the stomach. The problem is, I am planning to work out this evening. is it healthy? Also is good to work out shortly after eating?

    • ANSWER:
      no and no, you should eat 2 hours at least before excersise and after proteins and water

  43. QUESTION:
    Work out plan for the summer, w little food?
    OK, so I am a skinny guy, an ectomorph, and I want to get in the best physical shape possible. I want to put on muscle, but the problem is, I am living with my parents over the summer, and they don't like buying a lot of food. I am running a 5k every other day. What is the best thing I can do to get myself in the best shape possible without the food intake? Should I still lift weights to try to condition myself for when the summer ends and I can stuff my face? Any tips, thanks :)

    • ANSWER:
      Good to hear you're keeping in shape.

      If you're trying to increase muscle mass then you will need a high protein diet (eggs, fish, meat, chicken) and stretch your muscles by exercising about 75% of their maximum load.

      For example, if you can bench press say 200 pounds then reduce the press weight to 150 pounds and exercise to exhaustion. Same for all the other muscle groups. If you want a six pack then as you're already fit you will probably need to do your sit ups with a 45 degree head down incline to stress the muscles enough for them to grow.

      Good luck! the important part is you're looking after yourself. Try to get your parents to splash out a bit on protein foods for you.

  44. QUESTION:
    im looking for a ggreat working work out plan?
    im taking jacked and for a while now i can think of what to do when lifting
    can anyone help me
    i would like a work out that works arms, chest, and abs

    • ANSWER:

  45. QUESTION:
    I plan to work out tonight (at home) and do the following?
    I plan to work out tonight (at home) and do the following
    Lunges
    Squats
    Stretching
    Jump rope
    Pushups
    Crunches
    Side crunches
    Leg lifts
    Jump rope
    Can anyone design me a schedule using only these excercises? Thank you!
    Any particular order I should do them in?

    • ANSWER:
      Lunges 30 rep 4 sets
      Squats 45 rep 4 sets
      Stretching total 30 mins all parts for about a 30 sec each.
      Jump rope 8 mins
      Pushups 40 rep 2 sets.
      Crunches 100 rep 2 sets
      Side crunches 15 rep 3sets
      Leg lifts 20 rep 4 sets

  46. QUESTION:
    anyone know a good daily work out plan for a male teen?
    i wanna start to build some muscle, just in case theres ever 4 minotaurs blocking my path and i have to kick there asses then get laid by 8 wemons at a time. Anyways :D i need a chart so i can build a little muscle by working out each day. i don't wanna be grossly muscularly, just a bit of muscle to look normal and lift things like a wagon :D

    • ANSWER:
      Try this site. It has cardio and muscle building programs for people at all fitness levels. Hope this helps.

      http://dailyburn.com/workout_programs

  47. QUESTION:
    Is my work out plan enough for now?
    i started my plan to loose weight so far i do crunches, push ups, squats, and lift hand weights is this going to help me loose sum weight?

    • ANSWER:

  48. QUESTION:
    Is this is a good work plan?
    Ok just to let you know I am 17 yrs, 5'11" and weigh 194.

    I want to loose some weight so I made a daily work out plan.

    5mins- stretch
    10mins- Push ups, sit ups, crunches
    40mins- Basketball, skateboard, or jog
    20-25mins- Lifting weights

    Do I need to change or add something?

    • ANSWER:
      cardio!

  49. QUESTION:
    im about 175 10 % body fat 16 inch arms but i kinda wanna get bigger can someone give me a good work out plan ?
    i have been lifting for about 3 years and im pretty big, im above average and super strong but my strength doesn't match my size... i eat right but i feel i may be over training so if someone can give me a good training routine i would be very thankful

    • ANSWER:
      Honestly I am at the same place you are... What I do now is lift very heavy for less reps. I also do super sets. I do 2 or sometimes 3 different exercises within the same frame, maxed out weight.

      You will notice you get tired quicker but the results will be much greater. I get sore & feel the pain gain every day! I am pushing myself to the max.

      As for a routine everyone is different. If you work out your chest & triceps one day then do 2 or 3 different chest exercises & 2 or 3 different triceps exercises. Same goes for biceps & back, legs etc...

      Check out these links:

      http://search.yahoo.com/search?ei=UTF-8&fr=yfp-t-104&fp_ip=CA&SpellState=n-2383938529_q-.P6esGKQaSfOnoIvKKTGiAAAAA%40%40&p=supersets+workout&rs=0&fr2=rs-top

      Link 2:

      http://www.youtube.com/watch?v=tw65borcq0c

  50. QUESTION:
    good work out plan for a me?
    I am 16 years old and i go to school.
    i feel like its time to lose a little weight and get into good shape.
    i lift a little weights every other day currently.
    can you give me a work out plan that doesnt rely too much on diet because i still have to eat that crappy cafeteria food -_-

    • ANSWER:


Lifting Weights Workout

Many bodybuilders who wish to build significant levels of muscle mass aim to achieve a muscle pump or burn during their weight training workout sets, with the feeling that such a sensation is indicative of muscle fatigue and breakdown, therefore improving the chances for muscle gain. Bodybuilders will even specifically seek out the muscle pump or burn by modifying certain weight training workout factors in order to encourage such a feeling, and often tell other bodybuilders how their workout was extremely potent or describe a specific weight lifting exercise as feeling superior specifically due to the muscle pump or burn that accompanies each set.

But, is there a serious flaw with this bodybuilding concept? Certainly, any individual who has lifted weights is well aware of the muscle pump and burn fascination, as bodybuilders often speak of this phenomena, but how exactly is the muscle pump or burn achieved, and are the techniques that foster such a sensation actually conducive towards muscle gain?

The muscle pump and burn are a function of high rep ranges, where a bodybuilder uses less weight in order to fail using a much higher number of repetitions, which causes the muscles to fatigue in a far different way than higher weight and lower reps. Because a muscle is able to function for longer periods during a weight lifting set when using higher reps, there is a muscle pump and burn that accompanies the latter portion of a high rep range, as the muscle begins to approach failure, but by virtue of using less weight in order to achieve the muscle pump and burn rep range, muscle building is adversely impacted, and although the workout session may actually feel more intense and effective due to the muscle pump and burn, the type of fatigue, which is more endurance related than muscle building in nature, is not the most effective for those who wish to focus upon accumulating the greatest amount of muscle mass.

Frequently Asked Questions

  1. QUESTION:
    is it good to run after a lifting weights workout?
    im trying to get cut and stronger at the same time, but not really big, sort of aiming for a chad m murray body type, or the guy from smallville. i usally do chest/triceps on mondays and thursdays, and biceps/back on tuesdays and fridays. after every workout i run 2 miles on the treadmill. from 5.5 speed to 7.5 speed. is this good?

    • ANSWER:
      A lot of people make the mistake of going after two things at once - don't. Either you want to CUT - meaning you want to lose fat, or you want to get BUFF - gain muscle. Those are TWO SEPERATE CYCLES. If you want to cut, yeah, do cardio after weights - weights will deplete your carb stores, getting you into a semi fasted state. Then with cardio, your body will dip into muscle or fat stores, depending on what cardio you do. Get on a machine that has traning programs, and select "fat burn" or "fat loss" - it'll probably be a lot less strenuous than your used to. If you do that, you'll burn more fat. If you go all out concentrating on calories, more of it will be from muscle, which you don't want.

      Also, your weight schedule is horrible. You aren't doing any lower body - and that's a classic mistake. Try a 5 day split if you can - Mon - chest, Tuesd - legs, wed - back, thurs - shoulders, Fri - bi's and tris.

      The reason why is because the whole point is to target the biggest muscle groups one a week, or as close to once a week as you can. your hitting your arms like 4 times a week, which means you are sacrificing a lot of muscle growth. Also, the more muscle you have in your body the more you burn at a resting rate. All of the muscles in your legs can be utilized for that.

      Also, remember, your gym workout pales in comparison to your diet - you have a good diet your golden, so look into that too.

  2. QUESTION:
    During the P90X workout, do you use weights and if so, do you move your feet while lifting them?
    I am very interested in trying the P90X workout but do not want to go through a workout session lifting weights while moving my feet. I heard it can cause back injury. If you have seen the workouts, let me know about this or your opinions.

    • ANSWER:
      There are few movements that involve both weights and moving your feet. However those movements are done with light weight because you are doing it over a long period of time [1-2minutes]. Using heavy weights would not be effect and cause injury. Contact me through the sources below for more information.

      I'm currently doing P90x and haven't had any issues with back problems so far. I'm nearing the 60 day mark

  3. QUESTION:
    what is a good basketball workout without lifting weights?
    i do want to lift weights but, i want to get better in basketball. so if you have a good workout ,without lifting weights, please leave a workout to build stamina and build strenght.

    • ANSWER:
      Hey.. i hope i can help you.. I'm a basketball player, going into my senior year.. started on the varsity in 10th and 11th grade... so I must be doing something right...

      improving basketball skills:
      I have a lot of shooting drills i do.. if you want, you can email me for them... they're complex to explain, but i'll try

      improving stamina:
      I run and ride my bike.

      improving strength:
      right now.. all i do is sit ups and push ups.. but i'm looking into further extending my workout to get better results.

  4. QUESTION:
    What are some workout plans for lifting weights?
    My friends and I have been lifting weights everyday, with a couple days off, for about 3-4 months now. We all do the same workout plan and everything, but they have been having a lot more "look" results , when I can lift as much as them, if not more. After we work out, we all have the same basic whey protein. Maybe it is the fact that they are around 5'8" and I am 6', but I was looking for any feedback on this.

    • ANSWER:
      It totally just depends on body types and also heavily depends on what you eat (not just the kind of whey you use). Eat healthy!

      These are all free. Talk to a doctor before starting a workout plan.

      Beginner:
      http://scoobysworkshop.com/schedbeginning.htm

      Intermediate:
      http://scoobysworkshop.com/schedintermediate.htm

      Advanced Intermediate:
      http://scoobysworkshop.com/schedAdvIntermediate.htm

      Advanced:
      http://scoobysworkshop.com/schedadvanced.htm

  5. QUESTION:
    Does smoking marijuana before you workout(lifting weights) effect your workout & is it more harmful to you?
    My friend and I work out everyday. He is a pot head-smokes marijuana everyday before he works out. Does smoking pot effect your workout ? What are the harmful effects of combining working out and smoking? And are you really even getting a workout out of it?

    • ANSWER:
      marijuana is harmful full stop.

      what is the point of working out and trying to improve your body if you then go and do drugs.

  6. QUESTION:
    What would the most effective way to do a workout when lifting weights?
    Like when lifting weights what would be the best pattern to do it like how many sets would i do how many times in those sets and how heavy should the weights be?

    • ANSWER:
      if you want to get big muscles : low reps 3-6 at heavy weight.
      If you want to get toned: 12-15 at low weight
      If you want a mixture: 7 - 10 reps at medium to heavy weight.

      I do it until im tired and my muscle is soft (which means it will hurt tomorrow) this isn't the best thing really, the best thing is to learn what a good workout is for you, try 5 sets at how ever many reps you choose, if thats too little next time do 10, if thats too much try 7. find what best suits you.

  7. QUESTION:
    im 13 if i workout how heavy are the weights i should be lifting (not bench lifting) CONT.?
    and generally how long does it take for my muscles to grow if i workout (lift weights, push ups, sit ups etc.) and eat healthy on a daily basis? also what foods should i avoid and what foods should i eat. im also 5'1 and not very tall in my grade (7th grade) i heard drinking milk makes people grow. how many cups of milk should i drink while maintaining working out?

    • ANSWER:
      you should stay away from weights until your body develops more. too much stress on a growing body could cause problems later. avoid fried food, fast food, candy, soda, basically anything in the junk food catagory. milk is a good source of calcium and will help your bone growth.push ups, sit ups, pull ups,stretching and other non weight excercises will build your muscles just as good as lifting weights. just takes a little longer. your muscles are growing and getting stronger everyday be patient and don't rush things.

  8. QUESTION:
    Can anyone suggest a good weight lifting workout?
    I've been lifting weights for a while and need to change up my workout. I'm looking for something that would prepare me to be a powerlifter. If you need my ORM (one rep maxes) just ask. Thanks in advance, and only respond if you know what you're talking about please.

    • ANSWER:
      Well, if you are going to be a full meet powerlifter, meaning you will compete in the 3 main lifts: bench, squat, and deadlift, you will definitely need a change of pace from whatever you have been doing. Alot of lifters out there use bench shirts, squat suits, deadlift slippers and all sorts of equipment, which most people dont have. If you want an easy and reliable way of building strength, i recommend doing lots of heavy doubles and triples on your lifts. I would train about 4 days per week, you can either train each lift once or twice per week. I will now outline some routines to help get you lifts up:
      Monday and Thursday: 5 sets of standard bench presses, starting at 10 reps and descending to 8, 6, 4, and 2 reps while increasing the weight with each set. Then proceed to do 4 or 5 sets of low incline close grip bench presses, starting at 25 reps and decreasing each set by 5 reps while adding weight, working up to as heavy as possible. Then do squats in the same manner as the bench press, 5 sets, working heavier and heavier.
      Tuesday and Friday(wednesday off):Start by doing several sets of Military presses, again working up as heavy as possible. Work hard on these and really try to force the poundage up. Then do several sets of close grip upright rows, pulling the bar straight up to the neck. Start light and work your way up to a good heavy weight. Then do several heavy sets of barbell or dumbell rows, followed by some heavy bicep curls to keep everything conditioned. Remember to eat alot and focus on forcing that poundage way up on all the exercises. It is normal to be sore, possibly a little overtrained when firs starting this routine, especially if you are used to working each body part only once. Dont worry about that, your strength gains will come as you get used to the workout. Remember, keep your training simple and down to business for the quickest gains. I hope this helps!

  9. QUESTION:
    What would be a good workout for lifting weights?
    I am 15 and trying to get toned for football in the summer. I want to know what would be a good workout for the whole week so I can get strong. I did lift in the past summer for football but then it was over so then I stopped. I got my own bench now so yeah, please help.

    • ANSWER:
      You can actually do a lot now that you have your own bench. You can really hit every muscle with just that. For example:

      Chest: Bench, Incline Bench, Decline Bench

      Tris: Skull Crushers, Close-Grip Bench, Tri Pullover, Reverse Tri Push, Overhead Tri Extensions

      Bis: Concentration Curls, Staright Bar Curls, 21's, Negative Curls, Reverse Curls

      Back: Bent Over Rows, Deadlift, Good Mornings, Underhand Grip Bent Over Rows

      Shoulders: Military Press, Standing Shoulder Press, with variations behind the back.

  10. QUESTION:
    Why is it that I'm always shaky after I workout lifting weights?
    I do about twenty minutes (or two miles) of running, then I continue with about ten minutes of weight lifting (about thirty pounds for my arms and thighs).

    • ANSWER:
      You are just overworking your muscles, and that's their response. Just rest for a few minutes following your workout, and that will gradually go away. You could also try doing less during your workout, to see if that reduces the shaking.

  11. QUESTION:
    Lifting Weights vs Body Weight workout?
    I don't really care about getting big and huge, i just want to get as strong as possible without "bulking up" too much. Should I be lifting, or doing exercises using my own body weight? any recommended workouts or exercises? tips? Any input at all would be greatly appreciated, Thanks!

    • ANSWER:
      Well for starters lifting weights is the best weigh to gain strength and muscle. You will not bulk up much at all just beacuse you workout the only way you bulk up is if your eating 6 meals a day+ and working out over 5 times a week

  12. QUESTION:
    Lifting weights need a workout for all my soulder muscles?
    I have been lifting weights for 3 months and I would like a workout for all my shoulder muscles. Can you help me with a work out routin. Let me know how many reps and how many times.
    thanks

    • ANSWER:
      If your looking to build mass:

      Overhead Barbell Press, 5 sets
      Upright Row 5 sets
      Dumbbell Lateral Raise 4 sets
      Bent-over lateral Raise 3 sets

      Vary the reps from about 6 to 12 for each set but make sure that the weight is adjusted accordingly

  13. QUESTION:
    Is it ok to spread your workout (lifting weights) throughout the day or do them in one time 2-3 hrs?
    When I work on the triceps/biceps 2-3 excersies for each muslce group. I spread them out from morning till evening. Or should I just do all excersies in a couple of hrs.
    Oh and how should i lift weights to get that bulky mass look. I don't want that slim ripped look.

    • ANSWER:
      It shouldn't take that long to do a full body workout let alone a split routine....re asses the way your working out....even if it is solely for vanity reasons then you should not be working out for 2-3 hours
      at the most a full body workout should last is 1 hour
      the more effort you put into a workout the more results you'll see...and the shorter it will end up being

  14. QUESTION:
    What is a good workout for lifting weights?
    I am 5'4 125lbs and I play volleyball I was wondering what diet and exercise I could do to lose fat and gain more muscle.

    • ANSWER:
      The best exercises you can do are called compound movements. They work large portions of your body and promote the most amount of muscle growth.
      Things like Squats, deadlifts, clean & jerks, snatches, bench press, bent over rows, military presses will all do wonders.

      Do something like
      Day 1: Squats & leg press
      Day 2: rest
      Day 3: Snatches & Bench press
      Day 4: Rest
      Day 5: deadlifts & bent over rows
      Day 6: Rest
      Day 7: Clean & jerk and Military press
      Day 8: rest
      Day 9: rest
      Repeat.

      This will promote all over muscle growth, increase your explosive power, increase endurance, increase strength, and give you the perfect foundation for you to build on in the future.

      All exercises and information can be found here: exrx.net
      And go "Search site"
      For example, here is the first result for clean and jerk: http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html

  15. QUESTION:
    Insanity workout + lifting weights 3 times a week?
    I was looking into starting the insanity workout along with doing some light weight-training 3 times a week (want to retain some muscle mass). I currently do 3 sets of 5 different lifts that take me 20-30 min. I know that it may depend on the person, but do you think that it would be too much to do the insanity workout while continuing to lift weights 3x a week? Your response is appreciated!!

    • ANSWER:

  16. QUESTION:
    Is doing bodyweight exercises one day and lifting weights the other day a good workout program?
    i am 16 yr old varsity football player.RB/CB. ive heard of herschel walkers workout which is purely calenthenics . but i kno i still need to hit the gym . do u think a combination of body weight exercises(pushups, pull ups crunches dips squats jump rope,etc) and lifting weights at the gym would be a good idea? so i would be getting the best of both workouts..

    • ANSWER:
      http://www.buildmusclehow.com/building_muscle_tips.html

  17. QUESTION:
    Why is it better to do your cardio workout before lifting weights when you workout?

    • ANSWER:
      If you do the weights after the cardio it is better for getting muscle bulk, as if you do the cardio after the weights it can inhibit muscle growth and you will not get so much of the 'pumped' look, but rather more tone.

  18. QUESTION:
    Where can I get a good workout regiment, for lifting weights, online (for a female)?
    I want a workout regiment that will help me get a toned upper body.
    I don't want to add muscle or bulk, either.
    It could include using free weights or machines at the gym.

    Thanks!

    • ANSWER:
      Have a look here...
      http://www.maxworkouts.com/index.php?OVRAW=workouts%20for%20women&OVKEY=workout%20program%20for%20woman&OVMTC=advanced&OVADID=25672368012&OVKWID=216700864512

  19. QUESTION:
    How long should you have to wait before you start lifting weights after your previous workout?
    i usually lift weights 6kg, 40-50 reps with each arm every night. IS that to much cause i saw a documentary that when you lift weights it tears muscle and when it grows back the muscle starts to get bigger. Im wondering when i lift the weights per night are my muscles still healing?

    • ANSWER:
      No.. You should do arms and chest one day then legs and abs the next and do that... otherwise your not giving your muscle time to heal, your just over working it and it will start to break down.. each muscle group needs about 48 hours rest..

  20. QUESTION:
    how much protein do i need a day from a hardcore heavy weight lifting workout?
    Ive been lifting weights and mostly focused on heavy weight lifting 8-10 reps and i wanna gain some pounds in muscle and inches on my arms. But i heard if i wanted to gain alot of muscle weight i need alot of protein so i have whey protein powder but i dont know how much i should drink. should i over do it just incase?
    Is it better for me to workout everything all at once or workout different muscles at different days?

    • ANSWER:
      The most common rule of thumb is 1gram per lb of body weight. There are others that work as well but the most common, easiest to figure out, is the 1g per 1lb. Also, if you want to gain muscle mass you should be focusing on doing less reps with more sets and higher weight.

      EDIT- You should be working one muscle group per day, with bi's and tri's together one day. I use this routine and it ends up being about 5-6 days a week.

  21. QUESTION:
    Can a person undo cardio work by lifting weights during the same workout?
    I've heard it said that a person can undo the good they are doing by a good cardio work out - if they go after that and lift weights...in the same time period. Is that true?

    • ANSWER:
      No. That is false. In fact, lifting weights after cardio will help you lose more weight! As long as you keep your heart beating quickly after you finish, you can extent your run artificially by almost 15-30 minutes.

  22. QUESTION:
    Can someone please tell me a good weight lifting workout for an ALMOST 14 year old basketball player?
    So I've been lifting weights for a couple years now and I don't think I have a workout plan that works out all of my muscles effectively. So while keeping in mind I'm a basketball player, can someone please give me a workout for a 13 (almost 14 year old) guy? And also does lifting weights stunt growth? Cause I was lifting at 11 and I think it might've stunted my growth. By the way, I've been in puberty since I was 11 if that has any effect on the workout. Oh and please include pics of how to do each exersice if you can.

    Thanks a lot everyone!

    • ANSWER:
      go here:
      http://www.flashmavi.com/weight_training.shtml

      it has a lot of exercises that you can review.

  23. QUESTION:
    If i dont take protien after lifting weights, was my workout completely useless?
    portien bars might help if i do need to take in protein?
    what kind of other foods have alot of protien?
    what about bannanas and rice?
    do they have alot of protien?

    • ANSWER:
      Bananas and rice don't have protein but they do provide good carbs which are important for muscle growth. When I wasn't gaining it was because I wasn't eating enough calories. You need protein and carbs, and healthy fats. So just make sure you eat a lot of good food and you'll make progress.

  24. QUESTION:
    What workout should I do? Full body workout, or lifting weights and working on specific muscles?
    im about 5"5 and i weight about 120, i think i have 13% body fat and what i want to do is, get ripped and cut, but also muscular, if you kno what i mean. whats best for me? (I also want 6 pac abs but my fat covers it) thanks

    • ANSWER:

  25. QUESTION:
    Do u get a better workout running or lifting weights?
    I hate lifting waits. For a everyday workout I run 6 miles in about 50 minutes. Does running work muscles. I'm really athletic but I'm pretty weak compared to other 13 year old guys at my school

    • ANSWER:
      To answer this question, you will burn more calories by running than by lifting weights, which will make you lost weight faster but you will not gain muscle as quickly.

      Lifting weights will make you stronger much faster than running but you will burn little to no fat doing this generally because your body needs fats and proteins to gain muscle.

      As you gain muscle your body will need more calories to keep it running though, so if you lift weights and your body needs more calories to work, and then you run on top of this and your body needs even more calories, you will lose more weight.

      It is best if you do both running and lifting. I would say for every hour you lift you should run about 30 minutes. But not 30 minutes straight, especially if you are running sprints. Sprints will also put you into better shape than long distance runs.

      Hopes this helps.

  26. QUESTION:
    Do you stop growing if you lift weights, workout body build?
    I'm 17 and I workout, ive only been working out for about 3 months, does this mean that i will stop growing in height (getting taller) because I started to lift weights? I heard that you its bad to workout your entire body.

    Is it permanent that you will never gain height if you over worked your body?

    • ANSWER:
      It sure looks that way, most body builders are short. But you are 17 and almost at your max height anyway so you might as well start lifting weights now.

  27. QUESTION:
    What is a basic workout pattern without lifting weights?
    I'm looking for something that I can keep up year around and there are no gyms around. So I need something without using weightlifting or buying a weight traning machine. Basically, I gained about 15 pounds of gut when I came to college and want it gone. I have push-ups, crunches, and running. But what are some other things I can do?

    • ANSWER:
      How about some squats, lunges, jumping jacks, jog in place picking your knees up high, jump roping, arm circles, boxing/punches. Hope this helps!

  28. QUESTION:
    My Workout - lifting weights, dumbell flies, bench press and tricep dips...?
    i cant afford to go gym so i do this at home.

    by listings the workouts i do when i workout, what parts of my body would i be concentrating and developing on the most? pecs? etc

    i also drink protein shakes

    • ANSWER:
      You are mostly focused on the chest (flys,bench press and dips) , the triceps of course is being the secondary muscle used . If you have a way to do pull ups , for your back and biceps. Bicep curls, sit ups and one leg squats are easy to do at home. Shoulder press,shoulder fly, and shoulder shrugs are good ones too. You need to even out things, you can't just work out the chest everyday.

  29. QUESTION:
    I know that you are supposed to do your cardio workout AFTER lifting weights,?
    however if I have to do cardio first, how much time should I allow after cardio is completed BEFORE I start the weights?
    FYI: I will give my body at least 30-45min before I start the weights. I just wanted to know if that in itself is enough time (rest in between)?
    Thanks!

    • ANSWER:
      If you do a good cardio work out you actually burn more after - so I think if you can't do it before, you will be fine doing it whenever after.

  30. QUESTION:
    Regularly everyday i workout lifting weights that each weight around 7 pounds, will this stunt my growth?
    i am 5'8
    do this everyday for about 5-10 minutes and each dumbbell weights around 7 pounds

    • ANSWER:
      depends on ur age if ur 18 or younger yer it might

  31. QUESTION:
    How many calories will I burn doing a weight lifting workout?
    Acording to the machines at my local gym I burn about 800 calories in an hour long workout at the gym. I was wondering how many calories I burn in a similar length session when using the weights machines. I do 3 sets of 10 on about 15 differnet machines.

    • ANSWER:
      You won't burn as many calories as when you do cardio but you'll still be burning calories and revving up your metabolism. When weight lifting there are certain exercises that will burn more calories, like squats (the quads are a bigger muscle group) and back exercises. Smaller muscle groups like biceps or triceps won't burn as many calories but you still probably want to get a good overall body workout. In the weight room the focus is on re-shaping the body and building strength. When you do a combo of cardio and the weight training you will be looking hot and burning more cals. Also, this is probably a no-brainer, but when you are lifting heavier weights you'll be burning more cals..

  32. QUESTION:
    How critical to your workout is stretching before lifting weights?
    I'm so lazy to stretch and usually just lift weights right away without stretching. Will it affect my muscle gain?

    • ANSWER:

  33. QUESTION:
    Why do I have to get up several times at night to pee, after an intense weight lifting workout?
    After an intense weight lifting workout at the gym, I have to get up several times at night to pee. Why is that? On days I don't workout, that does not happen at all. Thanks.

    • ANSWER:
      Muscles are probably a little swollen and pressing on the bladder. After a while this will subside. Keep up the work out routine end result is worth it.

  34. QUESTION:
    What's the best weights workout to gain muscle?
    What's the best weight lifting workout to gain muscle. I'm at a good body fat % and don't really need to lose weight.

    Would you recommend full body workouts 3x/week, splits (say M,T, Th, F), HIT, or something else?

    I'm 30-something, plus I used to run a lot, thus . . . muscle tends to come on slow for me. Any suggestions would be appreciated.

    • ANSWER:

  35. QUESTION:
    Are you getting a cardio workout while lifting weights if your heart rate is up?

    • ANSWER:
      You're getting a cardio work out either way.
      Lifting weights is actually better than doing aerobics or the regular kind of cardio.(Xcept Sprinting which is the King of Cardio)

  36. QUESTION:
    Is it better to do a cardio workout before or after lifting weights ?
    I usually do about 35 minutes of cardio I am just not sure if it is better to do it before or after lifting weights

    • ANSWER:
      It really makes NO difference.

  37. QUESTION:
    Lifting weights (workout questions)?
    I have a BowFlex, and I want a workout plan. On Mondays I pretty much work everything.
    Biceps
    Triceps
    Chest
    Forearms
    Shoulders
    Back

    what should I do for tuesday through friday?
    any plans?

    tell me
    thanks!

    • ANSWER:
      So does BowFlex work your legs too? How about:
      Monday: Chest, shoulders
      Tuesday: rest
      Wednesday: Back, arms
      Thursday: rest
      Friday: Forearms, abs
      Saturday: rest
      Sunday: legs.

  38. QUESTION:
    Is it better to drink protein pre or post workout (lifting weights)?

    • ANSWER:
      Post, your digestive system slows down while you work out, so it will just sit there. Better to eat something with simple sugars for the immediate evergy benefit, then eat the protein afterward.

  39. QUESTION:
    What is a football weight lifting workout like?
    I noticed that almost all football players are well built. I was wondering if any football players or those who have played football can let me know what a typical football weights practice is like? What exercises do they emphasize?

    • ANSWER:
      Football is an explosive sport. All workouts are designed to maxiumized all an athlete has for very short burst. That's why Bench Press, Squats, Power Cleans, Clean & Jerks and 40 yard dashes are main stays of the program.

  40. QUESTION:
    Good lifting workout plan for runners + upper body workout?
    I am a frequent runner, and I lift weights on occasion. I want to start a workout plan that involves Monday, Wednesday, and Friday as weight lifting days, and Tuesday, Thursday, and Saturday as running days. I want the weight-lifting workout plan to focus on strength for running plus upper body strength.

    Please help me out. I would appreciate a link to a good workout plan and/or a list of a good plan.

    10 points to the best answer!!!!!

    • ANSWER:

  41. QUESTION:
    Which weight lifting workout will give better results?
    Im lifting weight again and im kinda confused. What should i do? Lift one muscle group(CHEST) one day and another (ARMS) the next day? or work out all my muscle groups (UPPER BODY) one day and the next day rest, then the next day after that workout the LOWER muscle group?

    Which one give better results?

    • ANSWER:

  42. QUESTION:
    Safest weight lifting workout doing reps standing up or sitting down?
    I just want to know the safest way to do my weight lifting routine by sitting down or standing up, im just afraid that in the future i might have back problems from lifting heavy weights...

    I do know the right way to pick up heavy objects from the ground, but im not sure If its safe on how im doing the weight lifting method..

    Im 19 and Im athletic...

    • ANSWER:
      You should combine both, because if you pay attention you will notice that you are able to lift more weight when you are standing up, which is good if you want to get bigger or stronger. To prevent a back injury you should but a lifting belt and also try to mantain your feet firmly to the ground. Also dont look at the floor while you are doing your exercises as this puts unecessary pressure on your back. If you need any help just msg me.

  43. QUESTION:
    How can I get the best out of my workout (lifting weights)?
    I usually workout at least 3 times a week. First, I do bench press, 2 sets more than 10 reps of 90 lbs, 105, and 115. After that I do curls using the bar, 5 sets, and usually 10 repetitions. After, I do incline bench press using dumbbells and decline using barbells. I'm not really happy of what I'm seeing right now. There's an improvement but I want to achieve my maximum when I lift weights. Also, I usually do the same things when I go workout. So are there any tips from you guys out there? Should I do pyramids, drop sets, what kinds of workouts with free weights should I try? I'm 15 year old btw, 150 pounds and 5'7". Thanks.

    • ANSWER:

  44. QUESTION:
    Weight lifting workout program for a 14 year old?
    I'm 115 lbs, and 5'8" my father has a bench and multiple weights, but when i ask him he doesn't really want to set me up with a work out. As you can see i don't need to lose weight, i just would like to get stronger and gain muscle. I don't know the maximum weight i can lift. Sorry.

    • ANSWER:
      try the lil Jack workout routine http://www.youtube.com/watch?v=TKCGe2Ezris&feature=email

  45. QUESTION:
    I am currently lifting weights followed by a swim workout. Is this an efficient way to get into shape quickly?
    I have changed my diet to one that is fairly clean and have also cutback significantly on alcohol intake.

    • ANSWER:
      Sounds like a great plan.

      Be cautious however, that you dont "over-train". Lifting weights and swimming are pretty demanding on your body, so doing both might be over kill, especially if your really giving it your all.

      To get the most out of exercise you have to work out HARD! Doing both of these things hard is going to be really tough.

      I'd suggest varying the intensity of your workouts. One option would be to have an easy weight workout followed by an intense swim workout. The next time you exercise, switch, do the weights hard and have an easy swim.

      Another way would be to do them on separate days. Do a hard weight workout one day, and do a hard swim workout the next.

      Either one of those should get you in shape quickly if you're trying hard enough!

      Hope this helps

  46. QUESTION:
    Is it cool to carry on lifting weights if my arms ache from the last workout?
    Started getting back on the weights for summer. i used to go to the gym all the time but slowly went less and less and ended up not going at all. but now im doing some weights in my room, i did a workout last night and my biceps still ache from it.

    is it ok to carry on again tonight? or should i wait/hot bath until the aching has stopped before i continue?

    • ANSWER:
      The pain is not only muscle fibres, but also lactic acid, if you work through the pain, you will burn off the lactic acid and feel fine once you get warmed up, keep at it and youll be back to your original self in no time... The guy ^^^ up there has a good point, do just low weight reps with your arms, then focus on a different muscle group so your arms can heal

  47. QUESTION:
    Drinking the night before a morning/early afternoon weight lifting workout?
    Will it affect muscle gain or the ability to lift heavy weights?

    • ANSWER:
      I wouldn't recommend it because the only effects it can have on your workouts are negative. However, if you didn't drink too much then you will probably be alright. But if you went binge drinking, odds are you will not have as much energy in the gym and will probably have to use a little bit lighter weight. And if you have a hangover you may not feel like going to the gym at all. It really surprised me the first time I lifted after a night of heavy drinking how little motivation I had in the gym and how bad I felt while lifting.

  48. QUESTION:
    questions about weight lifting and workout out?
    I'm only 16 and i workout every other day at the gym lifting weights. I just has a few questions about workout and how to get stronger. A lot of my friends do as much weight as me but they look a lot bigger or ripped? What's the best way to gain muscle mass, do a lot of reps with little weight or a lot of weight with fewer reps? just need information from someone who knows what there talking about, thanks.

    • ANSWER:
      A rule of thumb is useless so I will give you a definate answer:

      Low weight (25% of your max) with high reps (15-20) - toning and fat loss

      Medium Weight (50-75%) with mid reps (8-12) - Hypertrophy (size)

      High weight (75% +) with low reps (4-6) strength training.

      Ideally you want all three in your routine. You do this by breaking your training down into phases. For a basic example:

      Weeks 1-4 strength training
      Weeks 5-8 Hypertrophy
      Weeks 9-12 Cutting (low weight)

      your friends may look bigger and more ripped than you because they are. Not everyone gets the same affects from the same volume of training. A 20 kg db flye for you may be strength training but for some of your friends may work in their hypertrophy range, so you need to work out where your ranges are for you personally.

      The best is to have strength, size and low body fat. There's nothing insecure about wanting good size and it's especially important for size and speed specific sports like amercian football, rugby (im british ;) ) and ice hockey etc.

      If you have the size (whilst remaining athletic), with strength and low body fat you will be very useful accross the sports board, and look good too... and there's nothing wrong with that is there :)

      Good luck

  49. QUESTION:
    How long should I wait to eat my Breakfast/Dinnerafter weight lifting workout ?
    I usually take eat 2 biscuits or a small fruit before starting my workout and after finishing my workout I take soya milk immediately and after 30-45 mins I eat my breakfast/dinner

    Someone told me that I shoul wait for half an hour to take bath after finsihing my workout so I am following it.

    Am i doing anything wrong ?
    Do I need to make any changes in it ?

    • ANSWER:
      nope the more you eat close to your work out, the better results you will have.

  50. QUESTION:
    What would be a good sprinter weight lifting workout?
    Does anyone know what would be a good lifting routine for a sprinter that is doing 100m and 200m dashes? And should i focus more on lower body lifts or upper body?

    • ANSWER:
      This is what my track team does.
      We do dead lifts 3 sets of 3 lifts
      we focus on the hip flexers(sp)
      calf raises and the opposite
      we bench press,
      and on the bench press we also do squats
      we jump over benches that are in a row to work on explosiveness.

      atleast thats what i do :)


Lifting Weights Exercises

Weight Lifting Benefits: The Benefits of Exercise from Body to Mind

Clearly, the obvious benefits of weight lifting are the physical gains it produces. Everyone sees weight lifting as the exercise to build up muscle mass and physical strength and they aren't wrong, the benefits to your body are huge. However, what people don't see are the mental benefits that individuals can gain through weight lifting.

Weight lifting can help you achieve whatever goals you may have in your personal life, maybe you are looking for a promotion at work or looking to take up a new challenge. Although these areas seem completely unrelated to lifting, becoming a stronger person mentally through weight lifting prepares you to have a better chance of achieving these goals.

Frequently Asked Questions

  1. QUESTION:
    Is doing bodyweight exercises one day and lifting weights the other day a good workout program?
    i am 16 yr old varsity football player.RB/CB. ive heard of herschel walkers workout which is purely calenthenics . but i kno i still need to hit the gym . do u think a combination of body weight exercises(pushups, pull ups crunches dips squats jump rope,etc) and lifting weights at the gym would be a good idea? so i would be getting the best of both workouts..

    • ANSWER:
      http://www.buildmusclehow.com/building_muscle_tips.html

  2. QUESTION:
    If you start lifting weights and doing weight-bearing exercises, will your weight go up?
    Because I started lifting weights and doing exercises like squats, lunges, push-ups, etc. ever since January, and my weight has gone up by 5 lbs since then. Is this 5 lbs muscle weight? Because my jeans fit the same, and everyone I know tells me I look exactly the same expect with some more muscle definition. Like on my thighs, my quads are more prominent. What do you think?

    • ANSWER:
      Absolutely. Muscle has more mass than fat and is going to weigh more, but you will notice a difference in how your clothes fit for sure. This is a good thing. It doesn't mean you aren't getting results; it means the fat that was there is now replaced by muscle, which is what you want. Keep cardio in your routine too, but not too much because it can have the potential to burn up that muscle. I've been a runner for years, but still always never had a lot of definition. It wasn't until I started cutting back on my running a bit, and really upping my lifting at the gym, that I've seen fantastic results as far as definition. Muscle is great--keep it up!

  3. QUESTION:
    Should a 13 year old boy being lifting weights or doing body weight exercises?
    I am 13 years old, 5'1 110 pounds, I am wondering whether I should be lifting weights or doing body weight exercises. I play rugby union so I need to be strong and have a cut build.
    I currently lift weights and take whey protein. what should I do?

    • ANSWER:
      It is fine for you to lift weights, as long as they are not too heavy for you to lift with too much strength. Basically, don't be a body builder, but lift to gain some muscle mass and tone, get a bit cut. Protein is OK, but you have to stay hydrated. Ask a trainer or professional about specifics since ever one's body is slightly different in that regard.

  4. QUESTION:
    What weights lifting exercises can I do to train me for 400 m dash?
    I want to build stamina and get faster? What can I do in weight room to prepare me for the season. I already do the running but I want weight room training also. Also does the bike help?

    • ANSWER:
      well i run the 400 meter dash and u definitely need lots of strength and endurance as well
      how much are u running exactly? i hope its alot
      start running up hills. it will get ur leg muscles stronger. way stronger. probably will help u better more than weights
      but in the weight room u want to train all ur muscles not jus ur legs
      STRONG LEGS=more explosiveness and endurance
      CORE(ABS)=maintaining running form
      STRONG ARMS=with proper running form help u get ur knees up and will definitely help u at the last 100 m when ur legs are ready to give up

      DONT OVER TRAIN!!!!!
      big muscles in the 400 m dash will def. slow u down

      try squats, calf raises, hamstring exercises.....well dont they have machines in the weight room that work on certain muscles.....well the ones i used did

      but honestly i say stick to running up hills
      weight lifting to much combined running can lead to pulled muscles...belive me i kno

  5. QUESTION:
    What is better/ gives more strenght, working out doing body-weight exercises or lifting weights?

    • ANSWER:
      Depends on how you measure strength. Both have their advantages and disadvantages. If you think of "strong" as the ability to pin someone to the ground, bodyweight exercises are better. If you think of it as being able to lift something heavy, then weights are better.

  6. QUESTION:
    I'm new to the world of lifting weights. Which exercises are safe to repeat daily?
    I'm not a body builder by any stretch of the imagination. However, I enjoy lifting weights now into my 2nd week. I've always heard that you don't do the same muscles two days in a row but I've also heard that doesn't apply to all muscles.
    I do cardio on the treadmill every day, 7 days a week.
    What if anything, can I do every day as far as weight training?

    • ANSWER:
      you can work out your abs everyday but that's pretty much it, maybe your forearms to. I would recommend either doing upper body one day lower body the next day then resting one day, or doing a 3-4 day split like mon-chest,triceps tues-back,biceps wed=legs ,calves thursday-shoulders traps fri-rest sat-rest or start again, and adding abs at the end of all your workouts.

  7. QUESTION:
    What are weight lifting exercises to do inside?
    Hello I like lifting weights but i cant go out side to my bench and my gym with out being attacked by mosquitoes. What are some exercises i can do with just dumbbells inside.

    • ANSWER:
      if you have a bench useable indoors, just do flys, chest press, incline, decline and also do a work out called 'countdowns' which u dont even need a bench. you do 10 push ups then 9,8,7,6...1 after each set of pushups you do the number you did but press the dumbells up in the air and fully extend ur arms above ur head, its a great workout and u get a great sweat. also u shud be stretching before and after working out as always, and add running into your workout, trust me it truly makes a difference if your trying to get tone and get that beach body ready

  8. QUESTION:
    Lifting weights?
    I trying to get in shape to run track, so does anybody know some weight lifting exercises to do? and workouts?
    I am a sprinter, not a distance runner.

    • ANSWER:
      well it depends a great deal on what events you plan to run...i personally am a sprinter, so i know more about sprinter workouts, but i do know some about distance as well

      sprinter workouts: as for lifting, you want to do a higher weight and lower reps (i suggust doing 3 sets of 10)..it is best if you increase weight between sets..squats and cleans help a HUGE ammount (make sure you do them properly and safely though..wear a belt and have someone spot you if you arent sure if you can do the weight)..you can also do lunges with DBs and i also suggust doing calf raisers..as for arms, bench, curls, triceps, and anything else you can think of......now for the running workouts: alternate "hard" days with easy days..one day do something like ten 200s with about 2 minutes rest in between..then the next day you would want to just go on a slow distance jog..then the next day do another short interval workout..maybe 300s or even 400s this time..then the next day another slow jog...make sure you stretch properly and also do ply metrics

      distance: for lifting you would want to do lower weight, higher reps..for example 3 sets of 25 reps...do the same lifts as sprinters..but use a lot less weight..distance people go more for endurance rather than power..as for workouts, alternate long runs with shorter ones and run at different intensitys

      for both sprints and distance make sure you have a good pair of running shoes because the wrong ones can cause problems..also make sure you lift properly..when done right, lifting can help prevent injury, but if done wrong it can cause injury. its good that you want to lift to improve though, it really does help a lot..i've been lifting for almost half a year now and i already have expirenced a huge ammount of improvement

  9. QUESTION:
    What basic weight lifting exercises should I do?
    I'm a 29 year old male in decent shape. 5' 10" 205 lbs. I have a curl bar with weights and two dumb bells. Plus, I also have a cheap home gym with a military press and butterfly attachment. So, what are the basic exercises I should be doing and what weight range should I be lifting at. Also, how many reps and sets? Thanks much.

    • ANSWER:
      Use compound movements that use more than one joint and exercise many muscles at one time. Isolation movements are very time consuming and don't have as much athletic carry-over value.

      A whole body workout:
      Military press
      Pull-ups or bent row
      Bench press or pushups or dips
      Squat or deadlift or lunge
      Back extension, straight-leg dead lift, or leg curl
      Favorite ab exercise
      (Optional: Do curls at the end if you have energy)

      Caution with the butterfly movement, that irritates the shoulders of many people. Given the position of the shoulder it doesn't provide much of any carryover value to athletics.

      Starting weights will vary depending on the exercise. Begin with a weight that you can do 10 reps without strain or undue fatigue. Increase the weight a little every few workouts to get stronger.

      A beginner can use almost any rep and set scheme for a few months and get good results. Three sets of 10 reps is fine.

      After the first few months, your body will be prepared to tolerate greater intensity and you can increase the number of sets and use heavier weights so that 5 or 6 reps is difficult.

  10. QUESTION:
    Can you do all weight lifting exercises using dumbbells?
    Hi,
    I am wondering if all exercises can be done using dumbbells and a bench. The reason is that every time I join the gym I end up spending about 0 and pay a month. I usually don't go after like a month and all that money wasted. Maybe if I have weights at home I will be more prone to doing weight lifting.

    • ANSWER:
      you'd be better off w/ just a barbell rather than just dumbells

  11. QUESTION:
    Weight lifting exercises that do not put pressure on back?
    I have a bad back at 21 years old. I like to lift weights to help stay in shape (just 20 or so minutes 3 times a week) and I need some exercise ideas that don't put pressure on my back at all. Anything standing hurts. Dips feel pretty good..

    • ANSWER:
      for upper back and biceps: chin ups but do not swing or momentum move.
      I have a back problem too.
      avoid standing position with head over presses
      try to do that sit on the bench if necessary.

      recumbent stationary bike is less pressure than tread mil.

      do crunch on the Swiss ball.

      flat bench press. do not make arch on your lower back.

      leg presses for legs

  12. QUESTION:
    How many pounds should I lift? What type of weight-lifting exercises should I do?
    Hello, I'm 5'3", weigh about a100 pounds, and I'm trying to gain weight. I eat quite a lot of food throughout the day, but that doesn't seem to be enough! How many pounds per arm should I lift (I have pair of each: 2, 3, and 5 lbs.) and what types of exercises should I do with the weights? How many repetitions? Any other tips will be welcomed! Thank you!

    • ANSWER:
      lift as many as you can do

      but make sure you can do atleast 5 reps
      dont wanna hurt your self
      start light and sonner or later youll be going heavier and heavier

      see?
      :)

  13. QUESTION:
    Should I be lifting weights before I play tennis?
    My team and I have a daily routine for tennis practice. First we run a mile, then we go to the weight room and do several different weight lifting exercises, and then we play tennis. Is lifting weights bad before playing tennis? Can it affect our performance on the courts?

    • ANSWER:
      After you lift weights you loose a lot of your flexibility. Also, you loose a lot of accuracy.

  14. QUESTION:
    What exercises besides lifting weights affects the pecs?

    • ANSWER:

  15. QUESTION:
    Does lifting weights and doing weight exercises make you stop growing??? Please, i want the real truth?
    I am a 13 year old boy. I start going to the gym this summer. This guy told me i shouldn't lift weight, it will make you stop growing. Is this true. I'm only 5'6 amd weight 128lbs. I really want to be taller, but is this rumor true.

    • ANSWER:
      there has been lots of people saying that it can mess with your growth plates but their is no research that proves this ever. i dont believe it so i say go for it

  16. QUESTION:
    What exercises (weight lifting) help improve your pull ups and chin ups?
    I cannot do any yet (and Im overweight but already working on that and lost 2 pounds so far). I would like to work on strengthening my muscles required to do pull ups and chin ups so I can eventually do them.

    So what weight lifting exercises are good to strengthen the required muscles?

    • ANSWER:
      Pulls ups utilize your triceps, biceps, chest and shoulders, as do chin ups. I would recommend bench press, push ups, and dumbbell arm work[bicep curls, shoulder presses.] Attempt pull ups and chin ups every day, even if you fail. Your body will adjust to the exercise and you will be able to do it more easily.

  17. QUESTION:
    Should I feel winded after lifting weights?
    I do various weight lifting exercises at home every other day with 10lb dumbbells. I do enough reps and sets to the point where my muscles feel tired and I feel like I've had a good workout. However, I do not ever get out of breath or sweaty. Does this mean I'm not pushing as hard as I could? Or do some people just not get winded from lifting weights?

    • ANSWER:

  18. QUESTION:
    What works better, bodyweight exercises or weights lifting work out?

    • ANSWER:
      Bodyweight exercise is good, but eventually you will plateau, as you can only do as much as you weigh. There are variations of style, but you are still only lifting the same amount of weight. Free weights are nice because when you start plateauing, you can just switch to a higher weight, and thus making your muscles start growing again

  19. QUESTION:
    What are the key weight lifting exercises to gain strength?
    There seem to be a trillion different weight lifting exercises -- many targeting every little muscle in the body. That's great if one's looking to be a bodybuilder, but I want to my improve overall strength. If I gain some muscle mass, great. But it's not my first goal.

    What do you think are the key weight lifting exercises that work the major muscle groups?

    • ANSWER:
      Each week will have 2 upper body and 2 lower body workout days, but you will never work the same muscle more than once per week (with the exception of the abs which are worked on both lower body days). Workout 1 and workout 3 will focus on the muscles of your upper body and workout 2 and 4 will focus on the muscles of the lower body. It is a good idea to plan your week or month out in advance.

      You might want to simply put a 1, 2, 3 or 4 on the calendar for the days that you will do each workout and then stick to it! You might also want to print out the workouts and stick them on the wall if you are working out at home or put them in a folder that you take to the gym.

      Make sure to do each move slowly and with purpose. The “negative” part of the lift (usually the downward motion) should be done more slowly as the resistance to the weight at this point is the strongest and most of the results come from this part. Think of lifting for one second and returning to the start position in 3 seconds. Be sure to fully focus on the muscle you are working and feel it getting larger with each repetition.

  20. QUESTION:
    What weight lifting exercises will allow me to run a faster mile?
    I wanna cut down on my mile time by a few minutes form 3 years ago. It was 11min (It was in fifth grade and I was fat). I wanna get it around 8 mins. What weight lifting exercises will increase. I know also to run thuogh.

    • ANSWER:
      Hello my name is Heather Norris I'm a Fitness Professional in Maine. Weight training is actually a very good way to improve your running. Performing some calf raises and perhaps some squats,hamstring exercises. You want hit all the major muscles. trust me weight training does not slow you down. I ran in high school and college weight trained the whole time and i was one of the top 10 runners in college. alot of runners just like to be lean.

  21. QUESTION:
    What are the most important weight lifting exercises to do?
    I use bodybuilding.com and the only exercises that they let you enter information for are: Rows, Squats, Bench Press, Deadlift, Bicep Curl and Overhead Press.

    Are these the most important weight lifting exercises for your body? If not, what are the exercises that I should use for my routine?

    • ANSWER:
      all lifts play a part, but to narow it to three most would agree with deadlifts, squats and bench.

  22. QUESTION:
    If I could only do one exercise when lifting weights, what should it be?
    In other words, what is the single best weight lifting exercise for your entire body?

    • ANSWER:
      None. Each excercise focuses on a different muscle group. But if you were asking which excercise trains the most muscle groups, i would say the russian deadlift which focuses on the posterioir chain.

      good luck!

  23. QUESTION:
    What are the top ten weight lifting exercises?
    I have a couple of questions in this one now:
    1.What are the top ten weight lifting exercises?
    2.What are the best exercises for weight loss?
    &
    3.What are the best exercises to form a "triangle" on your body?

    • ANSWER:
      1. i dono about naming ten of them, but bench press, arm curls, sit ups, push ups, pull ups, chest press, shoulder press, etc

      2. Any excersize is good for weightloss but the best one is CARDIO.. just run or walk a lot.. and dont eat too much.

      3. Back excersizes form triangles.. working out on your traps and all areas of your back will make you look big giving u that V shape.

  24. QUESTION:
    What are some simple weight lifting exercises that I can do?
    I already have a weight bench and weights. I worked out under my school's football weight lifting program, and I want to do my own but I'm not sure about what routine I should use. Any suggestions?

    • ANSWER:
      mon- work out your shoulders, your upper back, and your triceps
      tues- run and do other cardio
      wed- work out your pecs, biceps, forearms, and abs
      thurs- run and do other cardio
      fri- work out your lower back and your entire legs.

      relax or do light exercises on the weekends. and remember more reps of less weight is better. do sets like this

      do 3 reps rest 30 seconds and repeat. do it 8 times. thats a total of 24 reps

      or do 15, 15, 12, 12, 10, 10

      or 10, 5, 3 and then keep doing 3's until you fail.

      MAKE SURE YOU DO IT WITH A SPOTTER. any friend that can help get the weight up wwhen your muscles go into shock. its happened to me hundreds of time. i always have my friend or dad spot me. oh and free weeights are always better than machines.

      if you need anything else email me on here

  25. QUESTION:
    What other ways can u build muscle tone other than lifting weights or doing exercises like push-ups/sit-ups?
    I know that protein helps your muscles, but other than that are there any other 'tricks' or things you can do to build muscle? Like are there certain foods you should eat or not eat?Im not trying to get buff but im trying to not be skinny. Im 135 lbs, 5' 11', 15 years old, and the past month i've been running at a track, which now im running a total of 5 miles.
    Im not trying to loose weight..

    • ANSWER:
      John,

      Good question. First of all, you've got to understand that there is really no such thing as "muscle tone." You can build muscle or you can lose fat. Oftentimes, people look more "toned" or "defined" when they lose fat because the shape of their muscles is more visible under the skin. However, you can't "tone" or "bulk" a muscle, just build it bigger. Since you're already very tall and lean, it sounds like you want to build muscle. It's important to have a clear goal in mind.

      Furthermore, you need to follow the same basic principles whether you want to build 10 pounds of muscle or 100. Build muscle is a simple but difficult process that always requires a few things with regards to nutrition and exercise.

      First, your nutrition is going to be key. Your exercise regimen won't even matter if you're not providing your body with the nutrients it needs to actually build new muscle tissue. A lot of people like to make things complicated, but they don't need to be. Focus on eating 5-6 times a day, getting lots of protein at each meal, and eating plenty of carbs and fats. Some people avoid carbs and fats, but it sounds like you have a fast metabolism and could use the extra energy. Eat big, but don't eat too much junk food. Try to eat lots of lean meats, whole grains, fresh produce, and the like. Don't worry about being too strict, either.

      As for your exercise regimen, lifting weights is obviously going to be your highest priority. Focus on big lifts like squats, bench presses, deadlifts, and rows. Remember to give just as much attention to your lower body as you do your upper body! Lots of guys make slow progress because they are too lazy to put in the work on their legs, but it's lifts like squats and deadlifts that really make you grow.

      You can keep running, too, but you've got to understand that running makes you expend a lot of calories. If you want to put on some muscle, you've got to make sure you eat enough to make up for all these extra expended calories. Also, if you run and lift weights on the same day, do the weights first.

  26. QUESTION:
    What are some weight lifting exercises for girls to get slim?
    What are some weight lifting exercises for girls to get slim?

    • ANSWER:
      Weight lifting doesn't burn fat, it tones/builds muscle...that's a good thing though, and women should have some weight/strength training as part of their fitness program...

      I suggest you look into the program "Chalean Extreme" by Beachbody (you might be able to get a cheap copy off ebay)...otherwise, see if youtube has some fitness routines that include weights...you can do the same exercises the guys do, just using lighter weights (probably)...

  27. QUESTION:
    Can I jog on the same days I do weight lifting exercises to gain muscle?
    I'm a bit over weight, and I just started a weight lifting routine to gain some muscle, but I also want to jog maybe 30 minutes everyday to loose some fat. Can I do this (jog everyday) even on the same days I do the weight lifting exercises?

    • ANSWER:
      If you are a beginner, I'd say it is fine to jog the same day. Just keep the intensity light on your work-out days and you should be fine.

  28. QUESTION:
    Which weight lifting exercises should i do and how many reps?
    Im 15! Just started going to the gym, wanna loose weight, get lean muscle etc.
    I wanna start weight lifting! I know nothing about it! Which exercises should i do, how many reps and sets! I need like an exact workout! and also how much weight for each exercise??
    I heard Bicep Dumbell Curls and Lateral raisees are good! How much weight, reps and sets should i do of them?

    • ANSWER:
      Well I am glad you've just been ushered into the fitness world and I see that you have rudimentary knowledge of weightlifting. Basically if you wish to acquire lean muscle mass or achieve any goals your diet is an integral aspect of that, you need to refrain from eating excess carbohydrates such as donuts,chocolate,candies,sugar delicacies and other sugar cravings, eat frequent 2-3 hour smaller portioned meals 4-6 meals that keeps the metabolism steady. Furthermore you can cheat on your diet at least once a week by fulfilling your desire of eating extravagantly( any food) but it's not recommended, also drink plenty of water because the muscles composition is 60 or 70% water. In addition prior ( 1-2 hours before) to a strenuous workout I recommend you to eat a healthy carbohydrate to increase your stamina when executing any exercise. During your gym sessions since you are just at the preliminary stage I recommend you to perform light exercises and gradually increase the weight, perform vigorous cardiovascular activities as well 20-40 minute sessions to boost the metabolism and augment your cardiovascular level + accelerate at a moderate pace on whatever cardiovascular machine you prefer to stimulate weight loss as well. For numerous exercises refer to bodybuilding.com it has extensive and lucid information. Technique of the exercise is crucial as well so don't divert your attention to people who can sustain more weight than you. Your routine is interchangeable it can be changed every 4-6 weeks, proper forum should be your priority!

      Effective exercises for the chest:http://www.bodybuilding.com/fun/beginner-chest-training-guide.htm
      http://www.bodybuilding.com/fun/dulin9.htm Biceps
      Conduct research on bodybuilding.com for any of your queries all the best carve your physique and transform your body! Stay resilient!

  29. QUESTION:
    Leg exercises that don't involve lifting weights with your arms?
    I'm currently roughly seven weeks into rehab from rotator cuff surgery. My doctor has told me multiple times that I am not allowed to do much of anything; according to him I'm not even allowed to scoop ice cream. I figured that since I'm not allowed to use my arms, I could use this time to work my legs. Are there any good, muscle building exercises for your legs that do not involve lifting weights with your upper body?

    • ANSWER:
      Lunges
      Squats
      Leg extensions
      Hamstring Curls
      Calf raises

  30. QUESTION:
    How can i get the most out of a fitness plan that involves running, beating up a 100lb bag, lifting weights?
    I've been on a fitness plan for about 2 weeks now. I run a 10min mile, which i am trying to increase to 2 miles and get them under 8min, and walk with an incline for a while. I hit a 100lb bag for 3min and alternate with three weight lifting exercises. I bench press, do squats, crunches. I just feel like I'm not getting the most out of it all. I want to get big arms and lose the spare tire around my waist.
    Thanks everyone I really appreciate the help!

    • ANSWER:
      Drink plenty of water and eat healthy, natural food. Red meat should be eaten once a week. Get a good night's sleep every night. Be sure to stretch after your workout, because it is quite intense. Don't overwork yourself as this could be hazardous to your health. Fruits & veggies should be eaten in excess; whole-wheat grains only from the breads section. Follow these guidelines and your exercise plan will be effective.

  31. QUESTION:
    What are some effective weight lifting exercises?
    I want some weight lifting exercises that can really give me muscles but help me lose weight. Does anyone have a website that can show me these?

    Im Male and 17 years old.... 225 lbs

    • ANSWER:
      dont over force your self cuz you will get a bump above you thing and you will need sugrery.
      pize
      peace

  32. QUESTION:
    Good weight lifting exercises for a 14 year old?
    I am 14 years old, 6' and weigh about 135lbs. I recently got a weight set and was looking for some good weight lifting excersies to help build some muscle as I am also doing cardio exercises. I was wondering if anyone knows of any good weight exercises that I could do at home. I would appreciate it if anyone knows of any good websites or just some exercises they know of.

    • ANSWER:
      Whatever weight training you do i suggest you keep it to light weights and lots of reps. Heavy weight lifting is not recommended for younger teens. Due to the fact they are still growing and muscle damage can occur along with joint problems and other issues. Others may not agree with me but i firmly believe its true. The gym i used to go to got sued because a 13 year old boy injured his shoulder. They now refuse to let anyone under 18 join unless a parent consents and attends the first 1 or 2 sessions with a trainer

  33. QUESTION:
    Good weight lifting exercises for the pecks?
    I'm 16 and after good ways of bulking up my pecks.
    The only weights I've got are two 5kg dunbells.
    I have a banch press bench where the back can go to many different angles
    Id prefer exercises for the front of my pecks rather than the sides. Thanks.

    • ANSWER:
      If you are looking to bulk up your pectoral muscles if is very difficult to do so with single sized weights. It can be done, but progressive resistance will give better results. This means starting with a low weight you can do 10 reps with and increasing the weight on each of a total of 4 sets. To do so with just your 5kg dumbbells is a challenge. Start by doing just push-ups. First set placing your hands shoulder width apart. Second set place your hands wider apart. Then the dumbbells using the bench level. Then increase the incline of the bench to about 30 deg. Your arms should be bent for those exercises to target the inner extent of your pecs. Another alternative is dips. You would have to have access to parallel bars or something that you can substitute for them. These exercises should be done as part of a complete workout. Other exercises are done to give your pectoral muscles time to rest before the next set of pec exercises.

  34. QUESTION:
    What are weight lifting exercises for sprinters?
    It's off-season and I want to improve my sprinting times. What are weight/resistance training exercises you suggest? I have never lifted before and I am a young, adult male.

    • ANSWER:
      When lifting do a total body routine, not just your lower body.
      Work on your abdominal and core muscles.
      Try to lift 2 to 3 days each week, and do plyometrics twice each week, finishing off with 10x100meter strides.
      You can also run stairs or stadium bleachers once or twice each week.
      You should run easy distances of 3 miles or so, two to three days each week.

  35. QUESTION:
    What types of weight lifting exercises can I do?
    I am in a wheelchair and needing to exercise..I want to build a weight lifting routine..but need help putting one together. All the exercises I found is standing or use of machines. All I have is dumbbells, barbell, heavy bag, and a speed bag. Please help me

    • ANSWER:
      Seated shoulder presses, curls, seated tricep extensions umm you can probably do horizontal seated rows toward ur stomach, but there's not much choices when you can't stand

  36. QUESTION:
    I've started lifting weights what exercises can i do as a routine?
    i have no routine.
    i have dumbbells and a bench

    • ANSWER:
      I strongly suggest that if you have dumbbells and a bench only that you can focus on doing total body weight exercises.

      Try this routine out:

      Lunges holding a dumbbell in each hand
      go right into...
      Push-ups using the dumbbells as handles...
      go right into jumping jacks

      Then rest for 30 seconds and repeat 3-4 times.

      That should be a pretty quick workout for you to do.

      I'll be posting more great routines at http://4evertoned.com/blog/

      coach geo

  37. QUESTION:
    What weight lifting exercises give the best results?
    i got a weight bench not a bunch of exercises but enough i need effective exercises and even excersizes without weights

    • ANSWER:
      roids

  38. QUESTION:
    Weight lifting exercises without a bench?
    I recently recieved a weight lifting bar and weights, but no bench. I want to start to build muscle but cannot afford a bench, so if anyone knows anything you can do with just the bar and weights and no bench please let me know.

    • ANSWER:
      lie on the floor and push them up in front of u

  39. QUESTION:
    what other exercises besides lifting weights can help build muscles?

    • ANSWER:

  40. QUESTION:
    Can i do bodyweight and weight lifting exercises both?
    Can I set up a schedule where i lift heavy weights one or two times a week, and perform bodyweight exercieses (push-ups, pull-ups) two or three other days a week? As long as I give myself the proper rest, is there anything wrong with doing this?

    • ANSWER:
      It is actually good to shock your muscles by doing different routines like that.

      I do bodyweight workouts every couple weeks so I don't plateau in my workout routine.

      Good luck!

  41. QUESTION:
    What types of exercises do you do besides lifting weights?
    All I really do is left weights but I want to increase other things like increasing my agility and flexibility as well as many other things but i have no idea what to do. So if I can hear what other people do to exercise maybe I could add some things and make a workout regimen.

    • ANSWER:
      If you want to increase your flexibility, you're going to need to do more stretching exercises - get those ligaments to extend a little beyond what you're used to.

      Try yoga. Yes, some of the poses look ridiculous. But I can sit with my legs flat on the floor and touch my wrists to my toes - not bad for 40.

  42. QUESTION:
    What types exercises do you do besides lifting weights?
    All I really do is left weights but I want to increase other things like increasing my agility and flexibility as well as many other things but i have no idea what to do. So if I can hear what other people do to exercise maybe I could add some things and make a workout regimen.
    .........................

    • ANSWER:
      While lifting, make sure that you fully extend your arms and legs. That is a start.

      Also, add a stretch routine/warm-up/cool down to the beginning and end of each workout. That will help with flexibility.

      Adding a good cardio and stretch routine will help with agility.

      We do P90X and it has everything!

  43. QUESTION:
    can I lose my big gut by lifting weights but not doing ab exercises?
    just wondering if just lifting weights could help me lose my big gut, because I simply cant do ab workouts lol. is it possible to do so with just heavy lifting and training?

    • ANSWER:
      You need to do cardio. Anything to get your heart rate up. Lifting will get you bigger arms but it won't do anything for your gut.

  44. QUESTION:
    what are the advantages of bodyweight exercises over lifting weights?
    regards

    • ANSWER:
      Body weight excercises are more for begginers who cannot lift as much as those further in their workout routines.

      There really aren't any advantages other than I guess less injuries in the long run.

  45. QUESTION:
    What weight lifting exercises or exercises in general help build a strong chest with free weights?
    i have lots of free weights and the short bar and long bar. i already have a Pretty define chest but i want to make it even more stronger. what would be the best types of exercises to do that? and do push ups build up the chest and if so is it better to keeps the arms closer together or further away from each other to do chest build up when doing push ups? oh and if u name a certain ecercise can u please explain how to do it as i might not know wat it is u talkin about

    also, my arms are getting muscular but i dont want bulky muscle as i am only 5'9' , 140lbs and it would look bad so i want lean muscle should i just curl and life lighter weight to get lean but not buldging muscle?

    thanks

    • ANSWER:
      If you use bars its gonna add more bulk then definition. Use dumbells and do flys (lighter dumbells where you lay flat on bench and bring arms straight out to sides and raise up) and decline and regular dumbell press (i hope u know what those are). Also pushups really help with definition and the closer you hold your hands will work your triceps more and u said u dont wanna bulk up ur arms so i would do wide grip pushups. And if you want leaner arms just use lighter weights and do curls.

  46. QUESTION:
    What weight lifting exercises should a competetive smimmer do?
    I joined my high school's swim team last year, and our upcoming season is approaching. I want to better my times this year, and i figured lifting would help acheive my goal. I swim butterfly and freestyle, what are best for these two strokes?

    • ANSWER:
      Swimmers really should not lift weight because while you swim you are working different muscles than the ones that you work on while you are lifting. So my best suggestion for you would be to run and do pilate's because these basically work the same muscles and will strengthen and tone them. But what is also good is pushups and sit-ups because swimmers need strong arms and a strong core. Hope this helped <3

  47. QUESTION:
    What are some workouts, exercises, and lifting areas to add velocity and distance when I throw a football?
    I'm basically trying to find out what target areas and weight lifting exercises I can do to be able to throw the football farther and with more velocity. Please only serious answers and experienced football players reply. Thanks.

    • ANSWER:
      masturbation

  48. QUESTION:
    What weight lifting exercises can I do on the cable crossover machine?
    i just moved to a small town. the gym there only has a cable crossover machine. what exercises can I do to work all the muscle groups? back, chest, legs, shoulders, arms?

    • ANSWER:
      if u have those bikes with da fan u can do dat like for 15 min.

  49. QUESTION:
    What is the difference between these two weight lifting exercises?
    1-Low weight with high amount of reps.
    2-High weight with low amount of reps.

    What is the advantages of each exercises and what will they do to and for your body?

    • ANSWER:
      1-Low weight with high amount of reps. - This would be similar to a cardio workout focusing on burning fat which makes your muscles show more.

      2-High weight with low amount of reps. - This is focusing on getting stronger, making your muscles bigger.

  50. QUESTION:
    Any other lower back exercises with weights?
    I'd like to know what other good weight lifting exercises to do besides the d3adlift and the rowing exercise to strengthen my lower back. Been noticing some creaking and stiffness in my back whenever I get up from a chair. Guess I'm getting old : P

    • ANSWER:
      Make sure you include more stretching in your workout. Stretching is really important. Sitting makes your back stiff and puts more stress on your joints.

      You may want to do isolation exercises for your back like supermans, and extensions on the floor.

      The big exercises like the deadlift help, but I would add some isolation work.

      Check out this page on back exercises, it also has a few lower back exercises on the ball.

      hope that helps