Easy Lifting Guide

[S0LID]

Hey guys not everyone has the time to weight train 3-6 times a week. So I'll write a guide to get buff without wasting time.

IMO the most important muscle you can have is shoulders. You can train your biceps and chest to death but however big they get you will still look small when wearing a jumper or a t shirt even. That is the first thing a girl will notices so you realy want to hit them hard.

The second most important muscle IMO is forearms. In a tshirt the main muscles you see are shoulders, forearms and neck. It's almost like an illusion of being big if you have these muscles.

I of course learnt the hard way and neglected them. I wondered why when I told people I lifted weights they'd laugh at me.

Another key I learnt is that quadriceps are the key to testosterone in your body. Build these up and your arms will follow.

O yeah and abs, girls love them more than anything.

With all the factors under concideration and with a busy time table I'd do this.

day 1
3 sets incline bech press
3 sets shrugs
3 sets military press
3 sets lateral raises
3 sets shoulder dumbell press

day 2
3 sets hanging leg lifts
3 sets twist crunches
3 sets wrist curls
3 sets leg press
3 sets calve raise
3 sets dips
3 sets curls
3 sets wide grip pull ups

 

[California Love]

you're totally neglecting back and arms though. Realize that you can have the widest shoulders ever, but you'll look like a standing coat hanger unless you get in the lats.

 

[S0LID]

thanks for the response, Im lucky to naturaly have lats. I'll edit it a bit.

I've made alot of mistakes through training but now it's all good. Wish I knew what I know now.

me
http://www.face-pic.com/solidweightlifter

 

[S0LID]

My current routine is,

o yeah I train alone with no partner in my shed gym. I dont do deadlifts cause IMO they can be dangerous along with squats but lets not debate that.

monday,
leg press 3 sets
lunges 3 sets
leg ext 3 sets

leg curls 3 sets
stiff leg deadlifts 3 sets
calve raises 6 sets


tuesday
3 sets weighted dips
3 sets behind head dumbell extensions

3 sets wrist curls
3 sets reverse wrist curls


wednesday
dumbell curls 3 sets
reverse dumbell curls 3 sets

3 sets shrugs
3 sets neck curls


thursday
Incline bench press 3 sets
flat bech 3 sets

3 sets pull ups


friday
3 sets hanging leg lifts
3 sets twist crunches
3 sets side bridges
3 sets exercise ball sit ups

 

[ultrashogun]

So you lift just for girls?

 

[Yagrash]

I do:

4 sets flat bench
3 sets DB bench
3 sets closegrip bench
3 sets tri pulldowns
3 sets military press
3 sets plate raise

...

5 sets deadlift (small sets) or cleans
4 sets barbell shrugs
3 sets vertical lat rows
3 sets horizonatal lat rows
4 sets curls

...

4 sets deep squats
3 sets pause squats
3 sets stiff-leg deads
3 sets calf raises

Three day split. Push, pull, squat. Try to keep sets (except on very heavy lifts such as deads, squats, etc.) between 5 and 10. Simple.

I'm built for athletic performance, not for looks. Big shoulders with huge traps, huge legs, and a strong lower back. Biceps, how far my chest bulges out, and my abs are of lesser concern.

 

[ThePeterman]

So we're on the same wavelength and since Im new to weightlifitng

is this how you would define a set

SET
A grouping of repetitions that is followed by a rest interval and usually another set. Three to five sets are usually performed of each exercise.
http://www.leehayward.com/bodybuilding_terms.htm

Now with a set that you're talking about... how many repetitions?

 

[S0LID]

I sorta do use girls as motovation now. When I started though I wanted to be stronger than all the people who didnt lift weights and were 3 times as strong as me. Then after I accomplished that I did it for fighting because I got knifed and it destroyed me. Then it was to build size to catch up with Joe average. Now it's for girls a I love the sense of acomplishment I get from it, just seeing my body grow from photos.

 

[ThePeterman]

Any answer to the question of how many repetitions?

 

[semag]

4-10.

Always.

With the majority being in the 5-8 range.

 

[ThePeterman]

I often do more than that in one set. I suppose that means I must increase the weight.

Thanks semag

 

[WORKEROUTER]

Originally posted by S0LID
Hey guys not everyone has the time to weight train 3-6 times a week. So I'll write a guide to get buff without wasting time.

IMO the most important muscle you can have is shoulders. You can train your biceps and chest to death but however big they get you will still look small when wearing a jumper or a t shirt even. That is the first thing a girl will notices so you realy want to hit them hard.

The second most important muscle IMO is forearms. In a tshirt the main muscles you see are shoulders, forearms and neck. It's almost like an illusion of being big if you have these muscles.

I of course learnt the hard way and neglected them. I wondered why when I told people I lifted weights they'd laugh at me.

Another key I learnt is that quadriceps are the key to testosterone in your body. Build these up and your arms will follow.

O yeah and abs, girls love them more than anything.

With all the factors under concideration and with a busy time table I'd do this.

day 1
3 sets incline bech press
3 sets shrugs
3 sets military press
3 sets lateral raises
3 sets shoulder dumbell press

day 2
3 sets hanging leg lifts
3 sets twist crunches
3 sets wrist curls
3 sets leg press
3 sets calve raise
3 sets dips
3 sets curls
3 sets wide grip pull ups

Give me a fukking break.

The most important muscle groups are the CHEST, LEGS, and BACK.

Why are forearms any more important than biceps? Because you think they can boost your miniature ego?

Your example workout looks like it came right out of a womens health magazine. You wana real workout? Try doing some real exercises, like

DEADLIFTS
SQUATS
LUNGES
WIDE GRIP PULLUPS
BENT OVER BARBELL ROWS
BARBELL AND DUMBELL BENCH PRESS
STANDING MILITARTY PRESS


Oh ya, and your comment about "not having enough time" is bogus and just an excuse for your laziness.

 

[semag]

definitely.

I was wondering when one of the REAL lifters was going to make a post like that

 

[EFFORT]

This will answer all questions for this subject


Bodybuilding Bible

 

[Ice Cold]

SOLID - no offence, but that's an... unproductive way.

The muscles that stand out in clothes are: Neck, delts and overall size

 

[S0LID]

ok man but I've done my routine for a month and have had better gains than when I did the big 3. It aint for everyone.

 

[WORKEROUTER]

Originally posted by S0LID
ok man but I've done my routine for a month and have had better gains than when I did the big 3. It aint for everyone.

Ya it is.

You were prolly just deceiving yourself and/or doing the exercises halfass.