Work Out Regimen Suggestions

was thinking since I'm 20, id make a thread where you guys can suggest good workout regimens for males 15-25 years of age... and say if its for some one just starting to work out, and someone whose been working out a while... it would help me, along with others...so if you have something thats been good for you, feel free to share it here

 

anyone?

 

no one has any good weight lifting regimens? lol it would help me too lol

 

1) for building muscle you'll want to do rep ranges anywhere from 6-12 per set... i like 8 rep sets... fast-twitch muscle fibers respond more to load/weight (less reps) moreso than lower weight at higher reps..

2) don't do it a straight 7 days a week,..

3) you'll need protein to bear any fruit from your labor... 1-1.5 gram per pound of body weight should be good... protein powder is best - find one that tastes good and stick w/ it..

4) vitamins/nutrition - very important: the discipline and prep for eating right is the hardest part (which is why i cheat horribly )... omega-3 supplements are good (flaxseed, fish oil, etc.)....

5) don't overdue it.. it's not the amount of weight you move, but the amount of load on the muscles - big difference, and varies w/ anatomy...

 

sounds great! only question is, what if I'm a little bit chubby...should i still do the protein powder thing?

 

another question, I've never really worked out alone, but i think if i do it alone ill be much more productive... ill have no distractions or people to talk to....but that being said, should i start out with a lower weight? or just pick a weight to max out on when lifting? ill be using machines because thats what my schools gym has.

 

Find a weight that you're comfortable with.
If you've never benched before, starting at some ridiculous weight will just get you hurt

use lighter weights so that you can get technique down, then move to the higher weight as your confidence improves

 

its a personal thing... w/ a partner, it's harder to slough off, and it's easier to keep a good pace, ...the camradere, etc... on your own, if you prefer moving to your music, etc - have at it...

you should always start low, especially if you don't know where your ability is at... never "max out", that's macho BS from high skrool, doesn't do anything for you but put you in a dangerous situation...

the "secret" to working out is to mix your routine up from time-to-time.. exercises, order of exercises, rep ranges, etc... that way your muscles never get used to the motions which hinders performance..

 

yes, but don't overdue it... maybe do less than 1g per pound, but make sure you get it in... do a day or two of cardio every week... on these cardio days, don't do weight lifting, ...just cardio...

 

This thread gets a lot of traffic:

http://www.tacomaworld.com/forum/health/137157-gym-workouts.html

For me, I alternate the days I do cardio and weights, and I avoid steady cardio like a treadmill or bike. I stick to classes such as kick boxing or boxing b/c you get a much better cardio work out. Cardio is about an hr, plus stretching after.

When I do weights, I go:
Back ( pull ups, lat pull down, bent over row, dumbell row)
Chest (bench, incline, decline)
Biceps (standing curls, seated incline curls, curl ups)
Triceps (dips, tricep extensions, skull crushers, pushdown, overhead cable)
Shoulders (standing row, seated dumbell press)
Lower Back (dead lift, roman chair)
Core (medicine ball, planks, etc)
Legs (plyometrics)

Notice the variety, which is very important. It keeps your muscle fibers confused so they continue to grow. The weights take about 2 hrs of me, with 30 sec of rest inbetween sets. The number of sets is up to you per station.