The Weightlifting Thread

Discussion in 'Health and Lifestyle' started by Semper Fi, May 3, 2006.

  1. Semper Fi
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    Semper Fi VIP Member

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    I like to lift weights, usually 4 or 5 days a week at the gym. I started it and maintained it statically since January, though I lifted my first dumbell in 5th grade. Since 5th grade I lifted off and on, so when I seriously started in January I had a nice base going. My favorite things to work are upper body. Biceps, triceps, pecs, delts, all those. I find working legs rather boring, but I do run sometimes.

    According to a bow-flex poster in my garage, the average guy can bench-press 93% of their body weight. I currently weigh 150 pounds, and can bench 180 or so, on good days, which is 120% of my body weight, so I must be doing something right.

    In case you are wondering, there is a purpose to this thread. First of all regarding supplements. Since January, I've been taking one or two servings of Six Star Advanced Whey Protein after my workouts. Is this really considered a supplement, because all it really is is pretein, right?

    Second, people say to work different parts of the body on different days, i.e. arms one day, chest and back the next, upper legs after that, etc. IS this really necessary?
     
  2. 5stringJeff
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    5stringJeff Senior Member

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    I can't answer the first question. Don't know anything about them.

    As to the second question, it is necessary to rest your muscles after lifting. When you lift weights, you are actually producing miniscule tears in the muscle fibers. You need to allow your muscles a couple of days to rebuild, during which time they will actually grow (i.e. there will be more muscle fibers, making you stronger). That's why you work chest one day, legs the next, etc. Depending on who you talk to, you need to give a muscle group 2 or 3 days to rest. If you're lifting 4 days a week, I would suggest splitting your lifting into upper and lower body and alternating like that.

    Also, make sure that you vary the lifts you do every couple of months. In other words, do bench press for a couple of months, then do incline press. This will make you stronger, as it varies the motions you use, and therefore builds a different part of your muscle.
     
  3. The ClayTaurus
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    The ClayTaurus Senior Member

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    ...as well as better develop the core muscles used (but not directly targeted).
     
  4. Gunny
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    Gunny Gold Member

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    If you use a bowflex youprobably won't EVER benchpress more than 93% of your bodyweight. ;) That, btw is a really SAD statement. Try this measuring stick instead:

    Your body X 20 reps; or,

    Twice your bodyweight for a one-rep max.

    You should be able to at a minimum stand and press your own bodyweight over your head.

    Working legs IS boring; however, they support the rest of your body. If put on a lot of upper body weight and neglect your legs, not only will you look dorky, but your foundation will be weak. Lifting weights for your upper body with a weak foundation leads to knee and back problems.

    There is no "magic pill" avaiable at your local GNC. And trust me, I've tried just about every gimmick they came out with during the 80s and 90s. The best results I ever had was just simply eating a lot of protein.

    While I still run my 3 every day, it is counterproductive to strength training. Doesn't mean you can't get stronger/bigger. It just means it could hurt you at the top end, and it's harder to put on bodyweight.
     
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  5. Gunny
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    Gunny Gold Member

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    It actually depends not on who you talk to, but what stage SF is at. If he's a beginner, he can do full body workouts M-W-F. It's more like circuit training, but it gets your body used to handling weight, and the proper movements.

    You go into those twice a week or 4 day splits once you start using heavier weights and doing more sets. I AM impressed that you understand how a muscle is built. I thought it was a secret. :)

    What's missing here is a stated goal. THAT more than anything will determine what he should be doing.
     
  6. Gunny
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    Gunny Gold Member

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    You're one of those guys that believes the government hype, huh? A bunch of hogwash. Steroids harm people the same way drinking a 5th every day or smoking 4 packs of cigarettes of day, or indulge in anything to the extreme.

    Used responsibly, they do exactly what they say they will. The government's war on steroids in the 80s was nothing more than a witchhunt using extreme examples as the norm.

    And no, I don't take them, nor do I advocate using them for the simple reason that when you stop using them, you lose whatever gains they gave you. I prefer my strength to be real.

    At the same time, that "steroids is for losers" line is hogwash, IMO.
     
  7. USViking
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    USViking VIP Member

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    You are of to a great start- keep it up, and you will
    be doing well over 200 by the end of the year.

    I never enjoyed leg work either, but enjoyed jogging,
    and worked my my up to about 40 miles a week at one
    point. Half that would probably be more than enough
    for good leg strength. I did find that knee extensions
    seemed to be a good aid for running.


    I am skeptical about supplements. 100g or more protein
    per day is easliy available in regular food.

    I have used nutritional yeast, which I consider regular
    food rather than a supplement. One tbsp contains about
    4.5g of protein, and it is also one of the richest known
    sources of B-complex vitamins. If you try it, be sure to
    get it in the "flake" form, which dissolves easliy, and has
    a pleasant taste (mild chestnut).



    I wish I knew for sure. My own experience has been
    a decline in weight liftable from Monday to Friday,
    no matter what routine I used.

    In 2001, after a nine-year layoff, I started lifting again.
    I did bench presses 2-3 days a week and "preacher"
    one-arm dumbell curls only.

    On the first day my absolute max. on the bench was
    165, but in two months I got to 240 (body weight 150).
    I forget what I started with on the curls; I got to 2-3
    reps with 60 at the end of the same period.

    I probably over trained- I did 13k aggregate in one
    workout, and came up with a sore shoulder. Since then,
    substituting pushups for bench presses on and off, my
    shoulder recovered, and I got to 265 on the bench.
    That proved to be a wall I could not pass, so for the
    last two years I have stuck with pushups, which I highly
    recommend.
     
  8. USViking
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    USViking VIP Member

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    Steroids ARE for losers, and cheaters as well.

    We are reaching the point in all sport world-wide
    where it is not the best athletes who win, but
    the dope fiends with the best pushers and the best
    drugs.

    How about Human Growth Hormone?- since steroids
    "used responsibly" have your approval, I would think
    the even more efficacious HGH would get a rave review
    from you.

    Steroids suck, people who use them suck, and people
    who make excuses for them suck.
     
  9. Gunny
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    Gunny Gold Member

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    And whining is for whiners. Ignorant little fucks like you who would do far better educating yourself on the topic rather than sermonizing SUCK. You don't know what the Hell you're talking about.

    First, I expressly stated I do not advocate the use of steroids and why. Next time, before going off the deep end with your ranting, try reading what's being said instead of rolling out your uneducated propaganda.

    What's this "we" shit? Are you a professional athlete? If not, shut your suck. Maybe you should find something more constructive to do than glue your mug to the boob tube watching others do what you can't and living vicariously through THEIR achievements.

    And finally, nind your own fucking business. I don't give a rat's ass what some nimrod puppy thinks of my opinion, and I surely wasn't offering it to YOUR ignorant ass.
     
  10. USViking
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    USViking VIP Member

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    I know every Olympics since testing was introduced some big gun
    gets canned, and that is with random testing performed after all the
    competitors have had a chance to go off their dope 2-3 weeks earlier,
    thereby keeping their unfair edge while (usually) having enough time
    for traces of the dope to wash out of their systems.




    Yeah- you said “when you stop using them you lose whatever gains
    they gave you”, which I take to mean if the gains were permanent,
    then you would have no objection. Now, how about HGH?- too much
    for your budget, or you don’t wish to take a chance on getting caught
    with a controlled substance?




    This is not a case where I need to do any more reading; it is case
    where you should do some more examining of your own conscience.




    Haven’t you ever heard of the “Editorial We”?

    When I was in my mid-thirties I had my shirt off in front of a doctor,
    and he asked me if I was a professional athlete. And I looked just
    as good a couple of years ago, at over 50, if I do say so myself . I also
    have to admit I have let it slide for a while, though.




    I say what I wanna say.




    I would rather live the way I have than cheat my way to the bank
    like all those steroid-bloated goons whose miscreant behavior you
    have taken it upon yourself to defend.




    Any time you or anyone else posts here you are fair game for me.
    I you don’t like it, then don’t post.
     

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