Weight Training

[jg8]

I have been working out for a short period of time (2 1/2 months). For the three summer months I need a good workout plan. I will probably workout around 4 days for about 1-2 hours a week. I want to do 1)chest 2)shoulders 3)biceps 4)triceps 5)forearms I am a beginner so if this is stupid tell me. I am not so intersted in back and legs. I am not trying to become a bodybuilder. I want to workout to lose weight and build muscle for fun. I dont go to the beach so Im not doing it to show off. Anyway can someone give me ideas on how to schedule my days, what excerises to do and the best way to do them. Thanks

[jg8]

By the way I am also trying to lose weight while toning. I am 18 around 5"11 and weight about 190. I will start to run around 3 times a week and do some crunches.

[cward76]

I want to do 1)chest 2)shoulders 3)biceps 4)triceps 5)forearms I am a beginner so if this is stupid tell me. I am not so intersted in back and legs.

If you’re going to lift weights it is important to include your total body. When you leave your back and legs out of your work out you are leaving out some of the biggest and most beneficial muscles.
Trust me, I once thought like you did, now I know better!

[chris_f]

You're not asking any stupid questions, just making normal beginner mistakes! And it seems like you're willing to learn, which is good! [img]smile.gif[/img]

I will probably workout around 4 days for about 1-2 hours a week.

3 or 4 days a week is the optimum amount of days to workout, though you should keep your workouts to an hour MAX, not minimum. I could discuss hormone levels and stuff, but more simply, if you're lifting with the right weight and intensity, after an hour you won't be able to keep up.

want to do 1)chest 2)shoulders 3)biceps 4)triceps 5)forearms I am a beginner so if this is stupid tell me.

This IS stupid for 2 reasons:
1. No back
2. No legs

You need to balance your body by working all of it, or you'll end up with weird imbalances that can cause injury and/or pain. Also, your legs contain 2 of the largest muscles in the body. Working these causes the realease of testosterone and human growth hormone (HGH), which stimulates the growth of your other muscles as well. Balance is key. [img]smile.gif[/img]

I am not trying to become a bodybuilder.

If you're trying to change the way you look with excercise, technically speaking, you're a body builder! However, I wouldn't worry about getting huge. If it were that easy, we'd all be monsters! [img]smile.gif[/img]

want to workout to lose weight and build muscle for fun. I dont go to the beach so Im not doing it to show off

whatever your reasons are, if you're not having fun then you're not going to see results and you're not going to stick with it. You should always have fun lifting (though not every workout will be enjoyable, some are a pain, you should look forward to working out!).

what excerises to do and the best way to do them. Thanks

well, there are no magic excercises, and there is not best way to do things. The most valuable excercises, though, are ones that give you the most bang for your buck. This means you should be doing multi-joint (compound) excercises.

For example, chin-ups work your lats, traps, and biceps. The bench press works your chest, shoulders, and triceps. Avoid curls and extensions in favor of compound lifts.

By the way I am also trying to lose weight while toning.

Toning is a fallacy. What you actually want to do is trim off body fat so you can see the muscles underneath. It's called cutting. Or you could say you'd like more muscle definition.

will start to run around 3 times a week and do some crunches.

Running is great, if you like it. You could also sprint instead, if you'd prefer. Or bike. or... anything that you'll stick with. The best cardio is the kind you'll do! [img]smile.gif[/img]

As for crunches... a waste of time, don't bother. They won't burn any fat of your stomach (you can't spot reduce fat), and as far as working the abdominals goes, they're a sub-par excercise. Several compound leg lifts are actually better for your "core" than direct ab work is.

When you do perform abdominal work, focus on the "other" abdominal muscles (not the 6 pack ones). Side flexion (bending to one side) and rotational work are more applicable to sports and everyday life, and are often neglected in most routines.

As a beginner, focus on total body workouts. You should try to workout your entire body 2 or 3 times a week. you can do this by doing an upperbody/lowerbody split twice a week, or a full-body workout 3 times a week.

here's a routine to get you started. Start with Phase I, Iron Manual, beginner:
http://www.menshealth.com/cda/articl...-0-199,00.html

Good luck, and sorry for the long post!

[I. Kay]

Originally posted by jg8:
I want to do 1)chest 2)shoulders 3)biceps 4)triceps 5)forearms I am a beginner so if this is stupid tell me. I am not so intersted in back and legs.

It's not stupid. You want to look good, that's all!

Let me tell you something, though (and cward said something similar), if you leave out back and legs, you will regret it. Not because you won't be a good "bodybuilder", but because

A) imbalances (like a stronger chest than upper back) can easily lead to injury
B) your chest will only grow so far before it basically stops and 'waits' for your back to catch up. I know that's over-simplifying it, but the idea is that your body will protect itself by dissallowing imbalanced growth.
C) when you work your muslces, your body produces testosterone. Testosterone is key to building muslce. The bigger muscles lead to bigger testosterone production. And your biggest muscles: legs and back!!!

A really great way to involve your back while simultaneously giving your biceps one of the best workouts: pullups and chinups!!!

And of course equally important to exercising is your diet. Read up around here on muscle-bulding and fitness eating. Not so you can become Arnold, but so you can be healthier and actually reap the benefits of your lifting! If you don't eat properly, your lifting is for next-to-nothing!

[fitone]

sure, if you want a rounded shoulders a humpback look don't work your back. Also, you'll look like a chicken with-out training legs. Do you want women calling you chicken legs?

Just a thought. [img]tongue.gif[/img] .

[cward76]

[quote]Originally posted by RockHard:

Originally posted by jg8:
[qb]

A) imbalances (like a stronger chest than upper back) can easily lead to injury
B) your chest will only grow so far before it basically stops and 'waits' for your back to catch up. I know that's over-simplifying it, but the idea is that your body will protect itself by dissallowing imbalanced growth.
C) when you work your muslces, your body produces testosterone. Testosterone is key to building muslce. The bigger muscles lead to bigger testosterone production. And your biggest muscles: legs and back!!!

Great comments Rock Hard but there is one more
D. Functional Strength increases from working back and legs, more so than the rest of the muscle groups.
When I started lifting with my back and legs one of the best benefits I noticed was it became easier for me to do a lot of things in real life situations.

[Chris Correia]

Just one thing to say: Listen to those guys. They said a lot of true and valuable stuff.

Wait . . . I'll add a bit more.

Regarding back and legs: More muscle=more metabolic activity=more fat burning. Building up the big muscles of the back and legs can only help your losing fat (i.e., "getting toned"}. Also, some of the exercises you do for back and legs really get your system revved up, which also means more calories used.

However, your diet is what will help you lose fat or gain muscle (you can really only do one at at time, but it is too easy to lose muscle, so don't diet severely). If you have fat to lose, then doing that by trimming calories is probably the first thing to do. If you're not really overweight now, the extra activity will probably lead to fat loss, even if you continue to eat the same amount as now. But you'll have to make sure you get enough protein.

Once you've trimmed what you want, eat more and work to build muscle. Go to http://www.johnberardi.com for good nutritional information.

[Chris Correia]

Hmmm, hopefully there is not too much bull in what I said . . .