http://training.fitness.com/ Share training tips and ask questions about working out in the weight room. en Thu, 17 May 2012 00:34:19 GMT vBulletin 60 http://training.fitness.com/graphics/misc/rss.png http://training.fitness.com/ http://training.fitness.com/weight-training/endurance-training-52536.html Mon, 14 May 2012 03:53:45 GMT New poster here. I have a few questions I thought someone here might be able to help with.

I am 37 years old. I've never been the 'work out' kind of person. I am not obese but could stand to drop 30lbs. From the waist down, I am solid muscle because I've worked outside for my job, climbing ladders, lifting things, etc for many years. My abs need the most work and my upper body needs strengthened. I am 5'10" and weigh 200lbs. I am in good health. I've spent the last few months changing my eating habits. We've cut soda, junk food, fast food, fried food and processed foods. We've increased our fruit, vegetable and water intake 100%. My wife and I have started a couch potato to 5k running program and are working through the third week's progression right now. I can run about a mile steady now. My goal is the half marathon.

In two months, I am going to take a physical agility test for a local police department. The testing includes a lot of running with a 25lb vest. I'm okay with the running but the test includes 25 pushups and 25 situps prior to the running. This would likely be my point of failure.

I need advice on a nutritional and fitness program to get me ready for this test in two months. Any suggestions? I am fully committed to passing this test and getting hired at this job. Any help would be appreciated.

Thanks!

Scott. ]]> Weight Training bustergrn http://training.fitness.com/weight-training/endurance-training-52536.html http://training.fitness.com/weight-training/gain-weight-52526.html Sun, 13 May 2012 00:56:06 GMT Hello every one am 20 and am only 120 pound I would like to gain some weight,
A friend of mine told me to use Gold Standard whey protein and don't excercise

Is this good or bad? ]]> Weight Training chris6444 http://training.fitness.com/weight-training/gain-weight-52526.html http://training.fitness.com/weight-training/workout-medals-website-52515.html Fri, 11 May 2012 18:47:20 GMT So I'm creating a mobile website that will allow users to track their progress in the gym.

I want to think of some medals to award people as they go along, as a means of positive reinforcement.

For example, I thought of complete 5 diff exercises in a day (bronze), complete 8 different exercises in a day (silver), and complete 10+ different exercises in a day (gold).

I can also do something along the lines of completing 20, 25, or 30 mins of cardio in a day with each being a diff medal (bronze, silver, gold).

If anyone else has any other suggestions I'd love to hear them, I know there are a ton of ways to take this. Thanks for any help.

-Zach ]]> Weight Training jewfro18 http://training.fitness.com/weight-training/workout-medals-website-52515.html http://training.fitness.com/weight-training/broad-shoulders-muscle-pain-52510.html Thu, 10 May 2012 10:19:46 GMT Well Im 15 years old, im a boy Ive started working out with weights after my mum told me I had broad shoulders which have naturally formed I havent done a lot of excercise in over 3 years or more due to my kidney/liver transplants but Ive pushed myself to start this, Ive been doing weight for... Well Im 15 years old, im a boy

Ive started working out with weights after my mum told me I had broad shoulders which have naturally formed
I havent done a lot of excercise in over 3 years or more due to my kidney/liver transplants but Ive pushed myself to start this, Ive been doing weight for more than a week and muscle is starting to form already and I wonder is that due to broad shoulders.. and my shoulders and whole arm down to the wrist aches, obviously due to non exercise or forming of muscle?

so does anyone know what happening :confused: ]]> Weight Training Jessebro http://training.fitness.com/weight-training/broad-shoulders-muscle-pain-52510.html http://training.fitness.com/weight-training/good-workout-routine-52477.html Sun, 06 May 2012 22:37:49 GMT I'm a newbie starting out and i only have dumbells and a pull up bar.

Is this a good workout routine? - muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html ]]> Weight Training Trakktion http://training.fitness.com/weight-training/good-workout-routine-52477.html http://training.fitness.com/weight-training/getting-stronger-without-getting-bigger-muscles-52474.html Sun, 06 May 2012 03:18:38 GMT Alright not many people know about this concept but for the people that do...

I want to get stronger and stronger but without getting bigger. I weigh 125lbs at 5'9-10'. I'm a male ectomorph with 6%BF and I want to remain being skinny and keep my weight where it is. The reason is because I don't want to get big and bulky to have all that muscle weight to drag around with me.

Bruce Lee was very strong and he was very small. I used on of his techniques called "dragon breathing technique" and It made my muscle harder and they contract much stronger when i flex now. I haven't gotten bigger muscles (which is what I want) but I am stronger because I can do more pull-ups and everything. I'm also am aware of doing the old style of lifting very heavy (1-3 reps) to increase muscle contraction but not muscle size (hyper trophy).

I used this technique before where I lifted very heavy doing sets of 1 rep each. After 3 weeks I went from being able to curl 28lbs (for one rep) to 38lbs for 1 rep.

If anyone here knows of any other ways to increase muscle contraction and strength with out hyper trophy than please reply.

PS I'm 15 years old and I don't want to spend money on bodybuilding, and I'm tired of the recovery period when you're in pain from breaking down your muscles. So I want to just gain pure strength without muscle being added. ]]> Weight Training shafdude http://training.fitness.com/weight-training/getting-stronger-without-getting-bigger-muscles-52474.html http://training.fitness.com/weight-training/how-do-i-fill-these-hollow-part-below-my-ribs-52451.html Tue, 01 May 2012 14:59:21 GMT Hey guys,

I'm a newbie here, 28yo guy who trains at home. I go mountain biking almost everyday for about 20KM, and every other day I do a bunch of crushes, sit-ups, push-ups & free weights for about 25 minutes.

I've been doing it for about a month now, and I'm quite pleased with the results. I eat healthy, low fat, and 4x per day. No supplements though...

Below I have posted 2 pictures of my body.

http://i.imgur.com/sYPiS.jpg
http://i.imgur.com/MaVIO.jpg

The question I have is: Where the arrows are, you can see hollow areas. It's just below my ribs really. I have always kind of had this, but now that I don't drink a lot, and eat healthy, it seems these areas are more visible now. It's where the bottom of my ribs stick out. It's something I don't like, and I was wondering if there is some kind of training that I can do to make this less visible?

Thanks a million! ]]> Weight Training FlyingMonkeyMan http://training.fitness.com/weight-training/how-do-i-fill-these-hollow-part-below-my-ribs-52451.html http://training.fitness.com/weight-training/workout-routine-help-52448.html Tue, 01 May 2012 00:28:08 GMT Hi,

I'm 20, 5"7 and about 9 stone (126lbs).

I'm looking to build some muscle but I only have Dumbells (total 30kg) and a pull-up bar. I want to work out 3-4 days a week, but have no idea what the best exercises are with dumbells.

Can someone help me make a full body weekly workout routine?

Thanks! ]]> Weight Training Trakktion http://training.fitness.com/weight-training/workout-routine-help-52448.html http://training.fitness.com/weight-training/newbie-needing-some-advice-52442.html Mon, 30 Apr 2012 07:13:21 GMT Hi there~! I have just started taking weights seriously in the gym. Normally I just muck around on the cardio machines but I have been doing some research and decided that I dont just want to be a smaller shape to what I am at the moment- I actually want to sculpt and tone my body. I am... Hi there~!

I have just started taking weights seriously in the gym. Normally I just muck around on the cardio machines but I have been doing some research and decided that I dont just want to be a smaller shape to what I am at the moment- I actually want to sculpt and tone my body.

I am confused by the conflicting information that lurks in magazines and on the internet!

Please can you give me your opinion on what I am doing at the moment... (by the way I am a 39 year old lady and currently weigh 147 pounds and am 5"5 inches.) I am about ten pounds heavier than I would like to be through kicking a smoking habit to touch :) and I would like to get into my jeans again. I would like to feel good about my body on the outside as I do from the inside. I would love to look great in a bikini and also see some muscle definition.

So I am getting up at dawn every morning and hitting the gym alternating from upper body/ lower body and cardio. I must say it is getting addictive!

I am generally doing 5 sets of 5 exercises 12/10/8/6 reps and then another exercise for the same muscle with 12 reps. I am trying to increase the weight on the last set. I found this weight training programme on the internet.

Is it okay to do a bit of cardio before I start on the weights on non-cardio days? And is it true that doing cardio AFTER weight training is bad for your muscles as it is burning away what you are trying to build up?

Also should you try and do a bit of cardio in between your weights workout? Like Jillian Michaels says ts good to keep your heart racing whilst lifting weights?

Eating - I am not dieting but trying to eat healthily. I am drinking protein shakes after working out.

One thing I have noticed since starting out is a few kilos of weight gain! Is this normal? I know muscle weighs more than fat but is this likely to be the case so early on or am I kidding myself??

Thanks in advance for any advice given! ]]> Weight Training pommychic http://training.fitness.com/weight-training/newbie-needing-some-advice-52442.html http://training.fitness.com/weight-training/official-10-fitness-commandments-52436.html Sun, 29 Apr 2012 05:03:11 GMT http://www.youtube.com/watch?v=EZ7Epktwack #1. Thou shall not compromise good form to lift heavier weights #2. Thou shall wipe their sweat immediately off the surface #3. Thou shall not sit on a machine in between sets #4. Thou shall provide assistance to a fellow gym-goer #5. Thou shall not...

#1. Thou shall not compromise good form to lift heavier weights
#2. Thou shall wipe their sweat immediately off the surface
#3. Thou shall not sit on a machine in between sets
#4. Thou shall provide assistance to a fellow gym-goer
#5. Thou shall not socialize harder than training
#6. Thou shall keep clean hygiene and wear deodorant
#7. Thou shall not perform a bicep curl at the squat rack
#8. Thou shall not think they can out train a bad diet
#9. Thou shall return their weights after completion
#10.Thou shall not spend more time in the mirror than exercising ]]> Weight Training habber2002 http://training.fitness.com/weight-training/official-10-fitness-commandments-52436.html http://training.fitness.com/weight-training/bulk-cut-help-me-out-people-52427.html Sat, 28 Apr 2012 08:11:39 GMT Hey everyone. Im an 17yo guy from Denmark whos got stuck. The last 4-5months i have been bulking hard and gained about 22lbs and 3%bodyfat (currently at around 13-14%). Im a hardgainer and have been SUPER skinny all my life.. The problem is that i WANT to look good for the summer, but im afraid ill... Hey everyone. Im an 17yo guy from Denmark whos got stuck. The last 4-5months i have been bulking hard and gained about 22lbs and 3%bodyfat (currently at around 13-14%). Im a hardgainer and have been SUPER skinny all my life.. The problem is that i WANT to look good for the summer, but im afraid ill end up SMALL and SKINNY like before i bulked up! Afraid to lose it all if i cut!

GOAL: The Fitness model look but since i have very long arms, they tend to look very skinny.

QUESTION: Judging by my picture, do you think i should bulk or cut?

This is me now (sry for the picture leaning to the right)

Cut or Bulk? picture by maaltyven5 - Photobucket


Please comment weather you think i should cut or continiue bulking! Remember i do wanna look good for the summer. ]]> Weight Training Coso http://training.fitness.com/weight-training/bulk-cut-help-me-out-people-52427.html http://training.fitness.com/weight-training/newbie-girl-needing-build-muscle-52412.html Thu, 26 Apr 2012 05:56:25 GMT Hello Hello I am a newbie here. I joined gym 5.5 months ago and have lost heaps of weight and am looking fantastic even if i do say so myself! However i just cant seem to build muscle, i flex my arms (you know that muscle pose) and its just soft and squishy as is my bum :( I do body pump class... Hello Hello

I am a newbie here. I joined gym 5.5 months ago and have lost heaps of weight and am looking fantastic even if i do say so myself! However i just cant seem to build muscle, i flex my arms (you know that muscle pose) and its just soft and squishy as is my bum :(
I do body pump class x 2 week and spin class x 2 week and run once a week and do pilates once a week.
I assume a weight based gym session is in order but i wouldnt know where to start and when i ask at the gym they just push for expensive personal training sessions which i dont want.

I am female...5'6 and weigh 69 kilos (need to lose at least 10 more kilos to reach goal weight) and looking to build muscle and tone the usual suspects upper arms bum and thighs! ;)

any help greatly appreciated.
x ]]> Weight Training goldylocks http://training.fitness.com/weight-training/newbie-girl-needing-build-muscle-52412.html http://training.fitness.com/weight-training/need-advice-5-day-routine-52386.html Mon, 23 Apr 2012 17:10:13 GMT hi what i was looking for was advice so that i could correct the routine that i have put together: day 1:shoulders and back day 2:arms .... i am not sure if doing the arms after shoulders will not give enough rest for the shoulders that i will have trained the day before. day... hi


what i was looking for was advice so that i could correct the routine that i have put together:

day 1:shoulders and back

day 2:arms .... i am not sure if doing the arms after shoulders will not give enough rest for the shoulders that i will have trained the day before.

day 3:chest

day 4:legs

day 5: shoulders and back .... i am doing shoulders and back twice in one week because they are my weak points.

day 6:rest

day 7:rest

TIA

ken. ]]> Weight Training 2000ad http://training.fitness.com/weight-training/need-advice-5-day-routine-52386.html http://training.fitness.com/weight-training/how-many-sets-should-i-do-52372.html Sat, 21 Apr 2012 19:07:12 GMT I was just wondering if anyone could give me some advice on how many sets I should do? I have never worked out before and I weigh ca. 60 kg. I mainly want to tone my whole body - ass, arms, stomach, legs etc. For example, y friend told me that when I am working on my arms I should only do 10... I was just wondering if anyone could give me some advice on how many sets I should do?

I have never worked out before and I weigh ca. 60 kg.

I mainly want to tone my whole body - ass, arms, stomach, legs etc. For example, y friend told me that when I am working on my arms I should only do 10 reps, take a break and do something else, and then do 10 more reps. I am very confused as to what the right way is, because so many different sites say different things.


I was also wondering is it bad to work out for 3 days in a row? ]]> Weight Training cicici http://training.fitness.com/weight-training/how-many-sets-should-i-do-52372.html http://training.fitness.com/weight-training/cardio-vs-weight-lifting-52354.html Wed, 18 Apr 2012 03:18:22 GMT I've lost about 150 lbs over the last couple years doing mostly cardio with a little bit of weight lifting. I still have fat around my midsection but I'm reaching the point where I'm comfortable with my weight, so I want to increase my weight lifting to tone up and try to burn the remaining fat. I need some advice on what sort of routine will work best to burn fat, as in how often should I do cardio and lifting, and how much of each? I've heard that doing cardio can cancel the effects of lifting, but I'm afraid that if I cut back on it, I will gain more weight, which I can't afford to do. I'm not going for a body building physique, just lean muscle. Any help would be appreciated! ]]> Weight Training teroot http://training.fitness.com/weight-training/cardio-vs-weight-lifting-52354.html