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post #1 of 5 (permalink) Old 01-01-2005, 05:30 PM Thread Starter
Lifer
 
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A good workout plan to follow

Im trying to gain more mass, and recently quit smoking for the New Year. Im wanting a good work out plan to follow. Any help would be appreciated. Thanks.

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post #2 of 5 (permalink) Old 01-02-2005, 09:15 AM
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If you have not been lifting lately or ever it would be a good idea to consentrate on basic movements like the bench press, military press, chin-ups, squats, dead lifts, situps, calf raises, etc. at first. Start light to get your self used to the movements and minimize that initial soreness that you will get. Work up to heavier weights gradually and consentrate on your form from the begining - heavy weitghts will come soon enough.
I pesonally would probably do all of it together at first and do it 2 - 3 times a week. If it was too much you might split up the upper and lower body. After a while you will be wanting to add more isolation exercises and variations to each body part's routine and that is when I'd go with a 3 day type split. Chest/tri's on one day, back/bi's/shoulders another day, and legs another day with 1 or 2 day rest between each.
Read down through the threads on here and do a search or two. There is a ton of good info that has been posted here in the past about this.

Congrats on the decision to cut out smoking!

Happy new year

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post #3 of 5 (permalink) Old 01-02-2005, 09:38 AM Thread Starter
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Quote:
Originally Posted by Todd
If you have not been lifting lately or ever it would be a good idea to consentrate on basic movements like the bench press, military press, chin-ups, squats, dead lifts, situps, calf raises, etc. at first. Start light to get your self used to the movements and minimize that initial soreness that you will get. Work up to heavier weights gradually and consentrate on your form from the begining - heavy weitghts will come soon enough.
I pesonally would probably do all of it together at first and do it 2 - 3 times a week. If it was too much you might split up the upper and lower body. After a while you will be wanting to add more isolation exercises and variations to each body part's routine and that is when I'd go with a 3 day type split. Chest/tri's on one day, back/bi's/shoulders another day, and legs another day with 1 or 2 day rest between each.
Read down through the threads on here and do a search or two. There is a ton of good info that has been posted here in the past about this.

Congrats on the decision to cut out smoking!

Happy new year
Thanks!

CANADIANS = DOUCHERS

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post #4 of 5 (permalink) Old 01-04-2005, 04:47 PM
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If you haven't lifted before or lifted in a long time don't use machines right off. Use free weights, especially dumbbells to do most of your work out. Even for stuff like bench/military press. You may ask why not just use the bar, and it's because using dumbbells starting off will develope your stabilizer muscles and it will get your muscles used to working out.

Over five thousand years ago, Moses said to the children of Israel, "Pick up your shovel, mount your asses and camels, and I will lead you to the Promised Land." Nearly 75 years ago, Roosevelt said,"Lay down your shovels, sit on your asses, and light up a camel, this is the Promised Land." Now Obama has stolen your shovel..., taxed your asses, raised the price of camels and mortgaged the Promised Land!
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post #5 of 5 (permalink) Old 01-04-2005, 06:44 PM Thread Starter
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Quote:
Originally Posted by SVTdeuce
If you haven't lifted before or lifted in a long time don't use machines right off. Use free weights, especially dumbbells to do most of your work out. Even for stuff like bench/military press. You may ask why not just use the bar, and it's because using dumbbells starting off will develope your stabilizer muscles and it will get your muscles used to working out.
I havent worked out since I graduated, which was May. so its been awhile. When I did I used dumbells for my presses anyways, and machines. I liked it much better. It works unused muscle for balance.

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