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post #1 of 16 (permalink) Old 07-19-2002, 07:38 AM Thread Starter
 
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need weight training advice

I need to know some exercises for arms
-the only one i know is curls and i think it called triceps extenision

2nd: Mainly chest and back
-i know bench (also if possible i would like a brief explantion on who to do the other exercisies)

and thanks playahata and i believe white corbra
-been taking you advice for two weeks and lost 8 pounds
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post #2 of 16 (permalink) Old 07-19-2002, 11:56 AM
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Re: need weight training advice

Quote:
Originally posted by rdgowens
-been taking you advice for two weeks and lost 8 pounds
Very nice!

For arms you mention curls and tri extensions, but the arE a myriad of combinations of arm positions for barbells/dumbells for each of those including:

standard curls (palm up)
hammer curl (thump up)
reverse curl (knuckles up) and my favorite:
supinating (twisting) curl (start with your hands at your sides, thumbs forward. As you curl up, twist your wrists outward so that at the top of the motion your wrist has spun about 50 degrees (maximum rotation)

you can do these same varitions on wrist placement for triceps as well, to ht the three heads b a slightly different way.

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post #3 of 16 (permalink) Old 07-19-2002, 12:59 PM
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congrats on the loss! Keep it going.

I'll defer to playahata and the other weightlifting gurus on the board.

Now... if you want to run a marathon or an ironman, I'll be full of advice on the effects of mitochondrial dilution and strength training vs. endurance.

I lift only to help a little with the skeletal muscles to learn to "activate" during my runnning/biking/swimming.

I'm one of those skinny little ones. (6' 1", 165-170lbs)
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post #4 of 16 (permalink) Old 07-19-2002, 01:03 PM Thread Starter
 
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white cobra

i am actually wanting to slim down
-i am using the waits for sliming two light weight
10 times at 10 reps a piece

so any info on how to get my endurance up great
-i play basketball every weekend and get tired after running up and down the court a couple of times
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post #5 of 16 (permalink) Old 07-19-2002, 01:54 PM
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Re: need weight training advice

Quote:
Originally posted by rdgowens
I need to know some exercises for arms
-the only one i know is curls and i think it called triceps extenision

2nd: Mainly chest and back
-i know bench (also if possible i would like a brief explantion on who to do the other exercisies)
squats!!!!
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post #6 of 16 (permalink) Old 07-21-2002, 07:59 PM
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Quote:
Originally posted by rdgowens
white cobra

i am actually wanting to slim down
-i am using the waits for sliming two light weight
10 times at 10 reps a piece

so any info on how to get my endurance up great
-i play basketball every weekend and get tired after running up and down the court a couple of times
I can help you on the endurance! They way I train won't do you much good, as I'm looking to hold a specific heart rate (160-170) over an extended period of time, while increasing the speed at which I can do it. I'm looking to train for things like marathons, ironmans, etc.

What you need is explosive, running up the court (maximum extertion), followed by active rest (setting up a shot). Repeat over and over again during the course of the game.

The part of my training which would be beneficial to you is interval training, whereas you exert some maximum effort, followed by active rest, exert maximum effort, followed by active rest.

My interval training for running consists of 8-10 880 yard runs in 2 minutes 40 seconds, which will nail my heart rate a little above 180, followed by active recovery (slow running) to bring my heart rate down to the 120-130 beat per minute range, followed by 880 yards at 2 minutes 40 seconds, etc. An interesting thing about where I pick my interval time is... If you want to run a 2 hour and 40 minute marathon, you should be able to run 8 880s as described above in 2 minutes 40 seconds. Wierd, but it works.

For you getting started you can use a treadmill or a stationary bike. Most health club bikes and treadmills have a way to look at your heart rate. If not, you can 'feel' your way to maximum exertion.

Basically to start with I'd do 2 minutes at sub-minimal effort to bring your heart rate up ('warm up'), followed by 2 minutes of almost maximum exertion, which would be around 80% of your maximum heart rate. A basic formula is 220-your age. If you are 30, that would be 190. So 80% would be around 150.

You can increase your resistance on the treadmill by raising the incline, or increasing the mph the treadmill rotates at. On a Lifecyle, you can increase the 'level' you are pedaling at.

Start with what you can do comfortable, say 15-20 minutes of 2 minutes easy, 2 minutes hard. Each week try to increase your workload a little, working up to 40 minutes, 3-4 times a week.

Doing intervals will increase your VO2 max rather quickly, then will taper off, but you will continue to keep increasing, just not at the exponential rate. After 2-3 weeks of doing this, you should feel some dramtic effects. Each week, either try to increase the time you spend doing this, or the resistance level you are doing your maximum exertion at. Just like weight training, you won't getting any better, unless you increase the load.

The treadmill will burn more calories than the stationary bike, because you use more of your body running than cycling. I'd say you are looking at about 200-220 calories per 15 minutes doing this type of interval training.

I use a heart rate monitor to monitor my heart rate when I'm training, but I'm pretty anal about everything. You should be able to tell by your breathing that you are close to maximum effort. Your two minutes of recovery should bring you back to where you could talk normally. When you are close to maximum effort, you shouldn't be out of breath, but you should not be able to carry on a normal conversation.
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post #7 of 16 (permalink) Old 07-22-2002, 09:39 AM
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Check out this months edition of Muscles and Fitness Magazine. They have a section called blueprints for Arms, its a tear out you can take to the gym with you....just got mine yesterday and will be starting it tonight....
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post #8 of 16 (permalink) Old 07-22-2002, 10:13 AM Thread Starter
 
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thanks everyone

starting my third week
-i started at 215 now at 207 (and feeling alot better)
cant wait till i finally hit 185
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post #9 of 16 (permalink) Old 07-22-2002, 01:11 PM
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your body will not allow your arms to get disporportionately larger than your lower body...

so... if you want big guns, you gotta build your wheels... hence, my answer... SQUATS!

squats engage more muscles than any other single exercise and they trigger the body to produce more testosterone.

Forrest
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post #10 of 16 (permalink) Old 07-23-2002, 07:38 AM Thread Starter
 
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squats

i have never tried squats
- i know i dont want to put all that pressure on my back right know
-how would i go about doing the squats is a safe manor with only weight bench and bench press bar and dumbells
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post #11 of 16 (permalink) Old 07-23-2002, 11:51 AM
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do lighter weight squats... you don't want to fuck up your back... not worth it...

pre-exhaust your legs with some lighter squats and then go do some sprints...

Forrest
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post #12 of 16 (permalink) Old 07-24-2002, 12:22 AM
 
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Re: squats

Quote:
Originally posted by rdgowens
i have never tried squats
- i know i dont want to put all that pressure on my back right know
-how would i go about doing the squats is a safe manor with only weight bench and bench press bar and dumbells

Try doing lunges. Use dumbells at your sides and take a step forward and then lower the opposite knee to the floor. Then switch to the other leg. Shannon
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post #13 of 16 (permalink) Old 07-24-2002, 12:35 AM
 
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Thumbs up

Compound movements..
Squats, Pressess.
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post #14 of 16 (permalink) Old 07-24-2002, 09:39 AM Thread Starter
 
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what do yall mean by
compound and/or bulk movements

not quite understanding the meaning of these terms
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post #15 of 16 (permalink) Old 07-24-2002, 09:50 AM
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compound movements involve multiple muscles... squats, deadlifts, rows, presses

NOT curls, extensions, etc.

Forrest
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post #16 of 16 (permalink) Old 07-24-2002, 10:31 AM
 
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ty forrest, that was a good definition.
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