Alright, so this thread shall be about Weightlifting and Bodybuilding. Yes, they are two different things.
Weightlifting is more focused on strength and such.
Where as Bodybuilding mostly focuses on physique and appearance.
I myself do both equally, I don't focus on just strength or just on appearance, I try and get as strong as possible while keeping a proportional, good physique.
I have been in sports all my life and started working out a few years ago. I usually did cardio sports (water polo, swimming) for a long time, very frequently (5 times a week) so when I started working out I had a six-pack and thought I was ripped :c00l: Cleary half of facepunch is this way right now. Ripped kids who weigh 100 pounds. The other half is fat kids, but that's okay, as long as you are trying to get in shape, I have nothing against you. So, when I started working out, I instantly got addicted to it. I gained a lot of strength and size and still do it 5-6 times a week. I have been only taking protein shakes once in a while, the rest is just eating 5-6 times a day with high calorie healthy foods. Working out is awesome for me because I like how I can always go at any pace I want, at any time I want, and I control every aspect of it (unless there's some asshole on the squat rack for like 2 hours, then I'm fucked :( )
Right now I'm doing a 2 day split routine, as follows:
Day 1) Back, bis legs
Day 2) Chest, triceps, shoulders
The three main exercises, for weightlifting AND bodybuilding are:
For all of these: Make sure you start out light, always warm-up, and always have proper form!!!
Curls- these work mostly your lower back, legs and abs, great exercise to build strength and mass everywhere
Curls- mostly legs, also critical to gain mass/size
Curlpress- Chest, tris, shoulders
******For every single exercise you do, make sure you are doing it right, and with proper form. Many people that workout get injured just because they do something wrong and do not realise it. Search videos on youtube, or ask the guys in this thread!
There are MANY other exercises, these 3 are compound exercises (ones that working many muscles at once) so they are essential to any person that works out. The best thing to do is to combine compound exercises with isolation exercises (curls, triceps pull downs, etc.).
Some good exercises other than the 3 mentioned above are:
If you are just starting to work out, you should try and get good at body weight exercises first, like pushups, pullups, chinups, etc. Then move on to the weights. These will be used pretty much throughout your whole workout career, since I still do pullups, chinups and dips, except they are weighted (I attach a weight to myself (45 pounds) and do them).
Also, working out with a friend or workout partner is preferred. That way, you always have someone when you need a spot (help) during an exercise. Most exercises you WILL need someone to help you in the end.
There are literally thousands of supplements out there. Creatine, protein, Nitric oxide, prohormones(similar to steroids), you name it. I do not recommend ANYTHING other than good ol protein, and make sure it's just whey. Many supps will fuck with your body and the benefits you see with them will not be worth it in the long run! Just stick to protein.
For each exercise you do, it is optimal to do 3 sets of 10. If you are going for strength, do 3-6 reps per set and make sure you are pushing yourself. 6-10 is for size gains, and 10-14 is for endurance (leaning).
There is alo the 1RM (One rep max) where you try and push yourself to do one of a certain weight, much higher than you can do reps with. Be careful when doing this and make sure you have a spot and aren't pushing yourself TOO hard. My current 1rm's:
Right now I am around 150 lbs, low bodyfat.
Please, keep the discussion down mostly to weightlifting and not cardio. Try to only talk about cardio in a small fashion, not asking how much you should run or swim, etc. Cardio is awesome but all the previous workout threads have pretty much turned into cardio discussion so hopefully this one stays on track with the free weights and such. Oh and if you ever need workout advice, don't go to sites like bodybuilding.com, they are like the 4chan of working out. If you want real advice, go to this thread or probably Ironaddicts.com
So guys, as an introduction, please post your :
1RM for the 3 main exercises
How long you've been working out
Why you workout
Post here about: Questions you have regarding working out
Questions you have regarding weightlifting/bodybuilding
Updates on your progress
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