I want to start strenght training.  I go to the gym and work out on the eliptical, and sometimes get on the different machines that have the weights.  <--this is in no way organized or thought out, i just hop on which ever one is open and i do a few sets.  I would like to include some strength training in my workout routine, but i really don't know how to oragnize it.  Should it be more organized?  How should i plan it?  How much of each muscle group should i work each day?  thanks for any help!
217912
work one muscle group one time a week strength training begining out you can stick with 10-12 reps 3-4 sets with 3-4 different exersice methods or routines for each muscle group.  Never work triceps, shoulders, or chest in the same day or day after.  You use these muscle groups a lot together so you'll fatique really fast without getting a good workout for the muscle group.  I have an entire routine for every muscle group saved to my pc here if u like i can send that to you as an attachment email me massure4hire@yahoo.com but to organize it i highly suggest starting a fitness journal you can download it for free here http://www.trulyhuge.com/journal.htm and print it up put some holes in it and put in a 3ring binder.  record all your routine sets, reps, ect.
138418
I have heard so much stuff just like that in my 12 years of training.  You will hear one person say, do very heavy for 3-4 reps and you will also hear people talking about doing 30 reps like the lady who offered you (probably unsolicited) advice.  In the world of bodybuilding, sometimes the info we get on the street is more valuable that what is in the books.  \n\nI don't really recommend what that lady said.  I would stick with the 15 reps.  If you are going to build muscle, build muscle.  If you are doing cardio, do cardio.  Don't try to combine them. \n\nI truly think after all these years is that it is very important to FEEL the muscle contracting.  This is more important that pushing the weight.  The weight is only a tool to build the muscle, not the final goal.  You are training the muscle not moving the weight.  This is the concept.\n\nI think that with too many reps like 30, it is hard to "feel" it.
266846
You know this answer -- we all do.  But few have the discipline to do it.\n\n30 min to 1 hr of cardio and strength-training every other day.  Push to your own limit.  When lifting weights, use good form, slow and steady pace -- less weight and more reps for leaner, longer muscles -- heavy weights with reps to the very edge of fatigue for bulk.\n\nEat lots of fresh fruits and veggies, and avoid salt, trans-fats and processed foods.
389644
I am triathlete with an good, athletic physique (6'1 175-180 lbs).  This is the lifting rotation that I do:\n\nDay 1 - Chest and Biceps\nDay 2 - Back and Triceps\nDay 3 - Shoulders and Legs\nDay 4 - Rest\n\nI do 4 sets of 15 repetitions for each exercise.  I alternate between sets of one muscle group and the other.  I start my watch when I begin lifting, and I start a new set every 2 minutes.  This usually allows for 60 - 90 seconds rest.  I try to do at least 3 exercises per muscle group, sometimes I do 4.  I take a whey protein shake (made with milk) with creatine 15 minutes after I finish my workout.
352327
Go to a gym and ask a professional trainer he/she should be able to tell you.... It's all down to exercise and how much you do at the moment....\n\nYou start off on a low weight and increase but it's all down to the individual on how much that person can lift.... I used to do weights with a friend and we both went daily.... I used to lift 2-3 times the weight she did so it's down to each person....\n\nVery good question but I would say hard to answer as it's down to your phsyical weight height and strength really... If you do weights at the moment, jsut increase it every so often if the weights you're lifting seem very easy and llight then increase it a few more, if you feel the strain on the increase keep it at that weight until you find that one easy, but don't increase it drastically just a small amount at a time and gently build it up....\n\nGood luck
219869
The largest muscles in your body respond the quickest. Your glutes, chest legs back. \n\nStart a weight lifting regimen. Know what you are doing first. Its not as simple as it looks. You need to consider your diet and supplements when resistence training. Get a training session at the gym and make a workout with a trainer. If you cant afford that, go to your local library, there are massive books on the shelves that will show you step by step and pictures on how to get what you want. \n\nAlways work one set of muscles one day and then give them several days in between to heal. When lifting weights you get microscopic tears, those tears need time to heal properly. If you go back to work a certain muscle group and its still sore, dont do them yet. \n\nDiet. You are going to need good proteins. How much you need will depend on your body weight. It is absolutely vital you consume enough proteins when resistence training. They are the building blocks for all new cells. \n\nCarbohydrates. Watch those. altho its been said for years that weight lifters need massive carbs, they dont. This is a myth, dont let someone tell you different. Ive studided this area and fitness for years. You can however consume more carbs in a day than the usual lay person who doesnt engage in weight lifting. Make sure you are making these carbs complex. Whole wheat, not 7 grain or honey oat , but whole wheat %100. Lots of good veggies and lean meats good proteins. I cant recommend enough a good protein shake thats low carb. \n\nSupplements. Its imperative that you take a damn good multivitamin. Also you will need other supplements to help you along given your strain on your muscles. Make sure you take some creatine before you workouts, look it up and see how much you need for you. It helps with muscle wasting and keeping energy to your muscle cells. \n\nDetoxify your body. Take a good garlic supplement, this is excellent for health. Its also a natural antibiotic. I take a multivitamin called *alive* its got more than just vitamins and minerals. It has algae and mushroom complexes, fruit and veggies complexes extra B vitamins you will definitely need and so forth. \n\nGets lots of sleep. Your muscles need time to heal. Sleep will be one of your saving graces. \n\nsomething else to consider here. WHen athletes lift weights, they sometimes think its best to consume a quick protein shake that has mass carbs in it. Dont do that. Lots of sugar/carbs will directly stop, I mean literally halt your human growth hormone in its tracks. Without your human growth hormone , your muscles will not heal properly. You get HGH from strenuous exercise and stage 3 and 4 sleep. Get lots of sleep.
241565
I only workout each muscle once a week hard.  You need to give time for them to recover.  Don't do as someone mentioned the same muscle two days in a row that's rediculous.  Once a week each muscle with a hard workout is more than enough.  I have been working out for many years and you do need to change it up every once in a while and mix in new exercises and vary your days around.
295196
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
250263
Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk). \n\nIf you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps. \n\nLegs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone. \n\nNever do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal. \n\nAbs can be done everyday.\n\ncardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.\n\nWhen you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.
664889
You have the exact right idea. Just hit the weight room, don't do the same parts every day though, your muscles need time to recover. Example, if you are going to lift every day, do upper body one day, and then lower the next. Buy protein at Costco if you live near one becuase it is pretty cheap there and you get alot.
240972
The best one is www.bodybuilding.com \n\nYou can isolate specific muscles or groups. It can even give you some routines. I use this site every week to get my routines and have told all my friends. \n\nJust make sure you follow some golden rules: \n1) never do weights 2 days in a row using the same muscle groups. For example a friend of mine does it 5 days a week. Mon - quads, Tues - Triceps and Biceps, Wed - Quads, etc...\n\nWhat I do is the following to get a great routine: \nMon - use compund exercises (uses more than one muscle like squats + press or lunges + curls)\nTues - cardio day so double spin/cycle class\nWed - boc\nThurs - compund muscles and cardio\nFri - circuit class w cardio\nSat - swim\n\nMake sure you do not use heavy weights at first, build up to using weights. If you are totally not sure refer to site or get a personal trainer to design a once off program. After a few weeks get heavier or do more reps. \n\nAlso, for mothers who are expecting www.babyfit.com has some great pics and routines. If you are just starting out even start there cause it will help you to move onto the harder exercises. Don't go overboard cause you can easily pull and strain muscles. \n\nGood luck!
210884
Cardio at low and medium intensities can be done every day and you can mix in one or two high intensity sessions but if it is always high intensity then you should limit it to 4 or 5 times per week. \n\nAs for weight training, as long as you do not exercise a particular muscle group more than once a week then you should be ok training everyday but remember, you mind needs rest too. The rest period between workouts is where you get all your gains, as you probably know, you break down your muscle fibers in the gym then when you rest they repair and grow.\n\nAs always, you MUST listen to your body, when it feels over trained you must give it some rest to avoid injury. You will know if you are in an over trained state if your heartrate will not increase with exersice or if it drops inordinatly in BPMs druing training.
559485
I love gym!! My favorite event is bars and floor!! I just hyperextended my knee doing a dismount off of bars.  I you can help me with my questions...  I'm in level 7, almost 8!! I'm missing a lot of new skills!! Also I'm having a v ery boring summer b/c of this.
653570
I suggest an excellent book called "The Miracle Seven" by John Peterson. It explains a very safe and weightless system for toning and strengthening your muscles that was actually used by Charles Atlas (a popular weightless body builder from the 30's). I know what your thinking "That's weak", hey I thought the same way until I did a full 20min workout. I have never sweat so much in my life. For someone who is overweight and just beginning I truly believe this is a great way to start.
427164
The simple answer is that there is no "what is good."  Depending on where you start all you need to focus on is getting stronger.  Many people gauge their strength on their bench, but this is a lousy indicator.  Instead start out doing 12 reps to failure around 3 times (3 sets).  Do this one time per week to allow your body to recover from the workout.  Remember that muscle tissue needs time to recup and rebuild especially when you are beginning.  For most males looking to become "strong" for their weight I would recommend being able to press your body weight eventually, but that does not mean this fits your goal.  I know many guys who are 180lbs that are not able to do this amount (but they are still extremely healthy).  If you are looking to become strong in the bench press, then set a goal, and work hard for it.  Be careful of injury and have someone assess that you are using proper form.  If you are new to working out regularly then it is important just to learn to use your body, and then concentrate on building strenghth.  Good luck with your goals.\n\nTom
366454
Listen to the Bigrman guy for the most part except for the reps.  Go for 8 - 10.  I have been a personal trainer for a while, trust me on this.  Bigrman**good exercises to recommend.  Your amount of reps is a little off.  3 or 4?  That will build the strength up in the legs, but it won't give muscle mass.  This is from one personal trainer to another.  You might have to look over you ACSM guideline book a little more, or take some more Kines. classes before recommending info.
511681
To your muscles, they do not know if you are pushing or lifting your body, a big rock, or even a set of weights. WEIGHT is WEIGHT.\n\nWhen you exercise to failure, your muscles are simply worn out.\nIf you exercise AGAIN, the same day, after you have worn out your muscles, you are damaging your muscles, not helping them.\n\nIf you want to get good results; do your exercises, and then rest a day before you exercise again. The muscles grow stronger and healthier when they are resting, not when you are exercising.\n\nNOW for the difference with calisthenics and weightlifting. \n\nWhen you do weightlifting, you can choose how much weight you are lifting. When you do calisthenics, or even pushups, the amount of weight you push against or lift, is based entirely on the weight of your body. You cannot add weight, or take weight away.\n\nSoooo, if your are not physically fit enough to push or lift against your body weight, you strain and sprain yourself into injury. With weights, you can CHOOSE how much to lift and avoid injury if what you want to lift is too heavy. Simply cut back on the weights.\n\nBottom line, weightlifting will take you further, with rest included, than any other exercise.