The Healthy Thread
Out of context: Reply #108
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- Hombre_Lobo0
^good for you dude! :D
Running half mile - starting the exercise is always the hardest part, so be sure to get the most from your hard work and keep going until you are tired to a reasonable (no pain or risk of cramping etc, warm up + down thoroughly)
Gym - kinda depends what you are trying to do..
Is it general purposes to gain muscle, Lose body fat Etc?
The standard tried and tested gym routines tend to include the following - bench press, dips, squat, dead lift and pull ups / chin ups.
The big movements.These are all good exercises and known as compound exercises as they use more than 1 muscle at a time. A bicep curl is an isolation exercise as it uses only 1 muscle.
Compounds are harder, and better for you, they give high hormonal response, which causes your body to produce growth hormones, which help you gain mass and give you lots of energy. They also demand more oxygen making your heart and lungs stronger.
Squats and deadlifts are particularly difficult as they use a tonne of muscle groups. And as they are so difficult they are great for you. But like all exercises focus on technique is very important, particularly with the big compounds like deadlifts, squats, clean and press. If you squat incorrectly, you're gonna damage your knee, if you dead lift incorrectly, you're gonna permanently damage your back.
Don't be scared by this, it's really not that hard to do it properly if you don't rush into it like an egotistical bell end. When starting out with these complex movements you should use light weights to minimise the risk of injury.
It will take time to get the technique spot on before you can put on heavier weight and go to failure (until you can't do a single rep more within a set). But going to failure at the start is a bad idea with these movements.
Don't throw the weight, move it slowly and controlled to minimise injury AND maximise gains.
Oops gotta go, I was gonna explain what reps to do in more detail, but here's a link to a hardgainers* 3 day workout -
http://www.bodybuilding.com/fun/…
BUT those reps are very low for staring out. Especially where the complex movements are concerned. Stick to higher reps and lower weights, like 20 reps when starting out, so you can forum on form and minimise injury.Browse YouTube on how to do perfect form.
*a hardgainers is a typical person who puts on muscle mass slowly- + !!!! damn this is awesome Hombre. Much appreciated. I do need a stronger heart... hasn't been doingohhhhhsnap
- so hot lately. too young for that (36 in june)ohhhhhsnap
- youre very welcome mate!!
if its heart health is priority cardio is more beneficial than weights...Hombre_Lobo