weight training questions Posted: 02-13-08 18:32pm
Just a couple of questions to ask:
a. Im 5'7 and weigh around 160-165 lbs,
yep thats right i dont have any constant
weight. maybe its only water weight. is my
weight okay for my size for weight
training?
b. Is it okay to eat pasta after a
workout? cause the only thing thats
convenient for me to eat after my workout
is spaghetti from fast food, by the way
the meal comes with a softdrink of your
choice, i usually choose coke light!
c.My usually go to the gym 3 times a week.
My routine usually goes like this
1st day
chest,legs,triceps
Dumbell bench press 5x6-8 Super set with
squats 5x6-8
Incline bench press 5x6-8 super set with
leg press 5x 6-8
Incline dumbell press 5x6-8 super set with
calf raise (with leg press machine)5x 25
Bench press 5x6-8 super set with dumbell
squats 5x6-8
Incline bench dumbell flies 5x6-8 superset
with tricep dumbell extensions
Dumbell flies 5x6-8 superset with tricep
push downs
2nd day
Shoulders, back, biceps
Military dumbel press 5x6-8 superset with
standing barbell curls
Dumbell shrugs 5x20 superset with preacher
curls 5x 6-8
Front raise 5x 6-8 superset with standing
bicep curls
Lateral raise 5x 6-8 superset with dumbell
concentration curls
Lat pull downs 5x 6-8 superset with Dead
lifts 5x6-8
Cable front pulldowns 5x 6-8 superset with
bent over barbell rows
3rd day =1st day workout
i usually rest 40 to 1 minute depends on
my hydration status =)
d.Do you need to follow your routine
completely,for example i did the shoulder
exercises on the second day, on the next
day should i do the same exercise in the
same sequence like last week? (sorry
english is not my first language)
d. i usually work out in my room doing
Planks Pushups etc. is this considered
another workout day???
TY and may the Muscle god bless you
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Maddie34
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Joined: 06 Oct 2007 Posts: 1437 Location: ,
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Posted: 02-14-08 15:24pm
Your workout is pretty good, I would add
cardio workouts on days that you don't
lift. Try swimming or jogging.
Pasta is good, but NOT fast food pasta.
You could spend less money buying your own
spaghetti ingredients and make it yourself
at home. That way you can drink milk or
juice and add a soup or salad to it.
Nutrition is important when you
work out.
For you question about routines. No, you
can switch it up. Maybe one week work on
endurance by increasing the reps, and the
next week work at strength by decreasing
reps and sets but upping the weight. The
important this to remember is that after
you give yourself a hard week, then give
yourself a light week afterwards for
recovery. Also, for hard weeks make sure
you warm up and stretch a little more
since you'd be lifting more than you're
used to.
Plank pushups in your room aren't a big
deal. I work out daily and I usually do an
ab work out on my own in my room too. Just
don't over do it and you're fine.
Everything looks good but you're not
eating correctly. Don't drink pop after a
workout. Get gatorade if you have to but
not pop. What you eat after a workout is
extremely important, eat something healthy
and preferably within an hour of a
workout.
Good luck, let me know if you need any
other help
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johnhispaniola
New User, Becoming EHEALTHy
Joined: 13 Feb 2008 Posts: 3
Posted: 02-16-08 18:20pm
Thanks for the reply bro!! yeah i thought
about the pasta thing, you're pretty much
righ ton that area!! So i bought some
brown rice the a month ago but i dont know
how to cook it. It just ending up burned
(well my mom cooks it [by the way im 21
heheheh]) . Ive been somewhat enlightened
thanks again
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Maddie34
Supporter
Joined: 06 Oct 2007 Posts: 1437 Location: ,
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Posted: 02-16-08 18:38pm
Well, I'm not really a bro-- I'm a chick
but your welcome anyways haha.
I'd stock up on proteins and carbs(good
carbs) after a work out.
Just tell your mom you need something
healthy but not salad
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Mikolas
Moderator
Joined: 02 Aug 2007 Posts: 589 Location: Buffalo University, Hands off! My trained killer kitten has its aim set upon you!
Thanks: 17
Thanked:1
Posted: 02-17-08 04:19am
Maddie34
wrote:
Well, I'm not really a bro--
I'm a chick but your welcome anyways haha.
I'd stock up on proteins and carbs(good
carbs) after a work out.
Just tell your mom you need something
healthy but not salad
Don't listen to her man, she is a chick,
they don't know anything about working out
like us manly dudes!
=P
I agree with what she says about the
nutritional status of your food. Don't
drink soda, I believe the phosphate from
soda depletes the calcium from your bones
anyway. I haven't drank soda in about 5
years now. From the pasta, all you'd be
getting is carbohydrates, I don't think it
has much else nutrition. Do what she says
and go make your own pasta and toss in
some nice veggies. Though I imagine milk
with pasta would lead to indigestion =/.
It is a good idea to eat something with
carbohydrates after your work out,
nutrition aside however. When you are
doing high intensity exercise, for the
most part, your body will rely mostly on
glucose and glycogen stores in a process
known as glycolysis. You will need to
replenish the glycogen stores
particularly.
Maddie's suggestion pertaining to your
workouts however, varies. What she
suggests is just overall good health,
strength, endurance, etc. Depending on
what you want from your work outs, you may
not be able to do some of the things she
suggested.
Don't eat the pasta before your work out,
DO NOTTTTTTT.
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johnhispaniola
New User, Becoming EHEALTHy
Joined: 13 Feb 2008 Posts: 3
To maddie Posted: 02-17-08 05:37am
hehe! wow i never had this much attention
on other forums *cough worldfitness.com *
cough, well anyways thanks a lot damn i
should really think of what i put in my
mouth (no joke intended). The think that i
usually eat is rice, not brown rice, just
ordinary white rice. cause ive read in
another forum that you should eat like a
pig (well a healthy pig). another thing, i
usually eat bread with peanut butter or
even just peanut butter itself.Besides my
sucky eating habits, i wanna lift heavier
weihgts but that department does not
improve at all all i can bench is like 80
lbs. (really embarassing) but ive been
hitting the gym 3 years ago (ive lost like
a total of 60 pounds all in all *pat in
the back*) I just took it seriously like 6
months ago because the my face area does
not do much for the ladies, so i might as
well be an ugly dude with a ripped body.
PS. i should really learn to look at
someones screen name before calling them
bro sorry for that , my bad
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z8NeonGenesis
Experienced User , Rather EHEALTHy
Joined: 05 Mar 2008 Posts: 58
Posted: 03-05-08 05:47am
Hey,
As for pasta i actually buy an organic
grain pasta to eat, a bit hard on the
wallet but definatley good if your into
nutrition big time, i like the workout i
do suggest cardio, i enjoy riding my bike
on days i dont do weight training, i also
try and do a long hard high intensity ride
either outside (in the hills) or inside
the gym (RPM). For gaining weight id also
suggest protein i really enjoy musashi
protein bars and powder, doesn't matter
which
Good luck bro
P.S Don't do takeaway or soda.
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DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
Posted: 04-12-08 15:49pm
too many supersets IMO. I'd recommend
super sets or drop sets in only one muscle
group per day
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Maddie34
Supporter
Joined: 06 Oct 2007 Posts: 1437 Location: ,
Thanks: 68
Thanked:16
Posted: 04-13-08 15:40pm
Well, I think if you switch up your
workout every few weeks then it would be
ok. Maybe stick in a super set workout
every other workout plan you make.
For my training we do super sets a
majority of the time.
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DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
Posted: 04-13-08 19:25pm
One body part per day per week
Back
Chest
Legs
Shoulders
Bi/Tri
All with cardio following workout 20-30
minutes low intensity
