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This topic comprises 7 pages: 1 2 3 4 5 6 7
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Author
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Topic: Working out/exercise/diets/ etc.
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Chad Souder
Jedi Master Film Handler
Posts: 962
From: Waterloo, IA, USA
Registered: Feb 2000
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posted 12-23-2008 10:03 AM
Yes, it works. The key is not to do the same thing over and over. Your muscles tear when you lift and rebuild themselves to what they think they need to do. If they think they have to do the same thing, they will only build to do that and stop. That's when the plateau comes. You kind of have to trick 'em. Make sure you're doing multiple different exercises (free weights whenever possible) for the same muscle group. For example, do a bench press, then an inclined dumbbell press, then cable crossovers last. The next time you may want to do bench press, push ups, and flyes. Whatever - just mix it up. Going with 6 reps with a higher weight can be good for some exercises, but not for others. Do a 12 rep week, then a 10 rep, 8, 6, back to 12, whatever. Ask someone for a spot on your final set of "dangerous" exercises. Complete muscle failure is extremely productive! On your last set you should absolutely not be able to finish your reps. Again, you are tearing your muscles and making them rebuild.
As far as the ripped guys, you'll find that most of them are the nicest guys at the gym. They obviously like their fitness and will like giving advice on exercises. Don't be afraid to ask them questions - many are very friendly and helpful. They are almost always willing to give a spot. They weren't always that big. So what if you can only bench so-much? That feeling of awkwardness will pass. Nobody is judging you. Its not a competition. Everybody already knows they're stronger than you.
Again, use free weights whenever possible. As a general rule, machines, while convenient, are inferior. If it's a machine you put plates on, like Hammer Strength, that's a different story. Those can be pretty good.
You will gain weight as you build muscle, so get off the scale. Scales are awful. They mess with people's minds. Measure instead. Sure, you can weigh yourself once a month just for curiosity, but measuring and looking in a mirror is better.
Drink lots of water. Your muscles can't work if they're not hydrated. Eat lots of protein, too. Protein is as vital as water. Soreness the next day or next couple days is magnified by both dehydration and insufficient protein. If you have a really good lift where you've trashed a muscle group, eat a can of tuna or two or a couple chicken breasts or something with lots of protein. And don't be afraid to eat!
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