I dont want to lose weight! i only want to train my muscles!
- Thread starter davidche
- Start date
I want you to train your MUSCLES TOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
oh.........
I'm back now.......
It begins with developing a diet applicable toward your goal surrounded by a sound weight routine to compliment this diet developed.
How old are you? What is you current body composition: Hgt, wgt, and gender?
and one more thing................
ROCK ON!>>>>>>>>>>>>>>>>>>>>>>ROCK IT!
oh.........
I'm back now.......
It begins with developing a diet applicable toward your goal surrounded by a sound weight routine to compliment this diet developed.
How old are you? What is you current body composition: Hgt, wgt, and gender?
and one more thing................
ROCK ON!>>>>>>>>>>>>>>>>>>>>>>ROCK IT!
I am not gonna laugh at you, I am your friend, and I am here to help you.
What do you mean you are not ready to compromise your diet? If you are wanting to put on some lean tissue mass, than it begins with a surplus diet and then the diet is complimented with a sound and reasonable weight lifting routine.
Last edited:
I am not going to devise a specific routine for you. But what I will do is provide basic information on diet and weight training, and through this information, this should be enough for you to develop your own diet and basic weight training program. When I post this ask all the questions you wish and between me and the others we can help you assist yourself in meeting and then exceeding your goals..........
Post will come shortly....
ROCK ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post will come shortly....
ROCK ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Last edited:
Diet: From what i see in your other threads, your advise is given for purpose of fat loss, which isnt my target as i dont want to get more thinner, im ard 10% bf if you wld like to know, and im the Ectomorph body type.
Exercise and workout:
From your advise and some research i did on google, i plan to do the following exercises.
Core: Horizontal Leg Raise OR Hanging Knee Raise (depending on my str, knee raise is easier), push-up plank position
Back: Prone Dumbbell Row, One Arm Dumbbell Row
Calf: One Leg Standing Calf Raise (helps the hips as well)
Chest: Dumbbell Bench Press, Dumbbell Flys Exercise, Dumbbell Pullover Exercise
Shoulder: Dumbbell Front Raise, Dumbbell Lateral Raise
Leg + hamstrings: Squats, i do alot of lunges for yoga(yes, i do some yoga)
However, i do need some suggestions on the number of times and reps to do for the exercises.
Exercise and workout:
From your advise and some research i did on google, i plan to do the following exercises.
Core: Horizontal Leg Raise OR Hanging Knee Raise (depending on my str, knee raise is easier), push-up plank position
Back: Prone Dumbbell Row, One Arm Dumbbell Row
Calf: One Leg Standing Calf Raise (helps the hips as well)
Chest: Dumbbell Bench Press, Dumbbell Flys Exercise, Dumbbell Pullover Exercise
Shoulder: Dumbbell Front Raise, Dumbbell Lateral Raise
Leg + hamstrings: Squats, i do alot of lunges for yoga(yes, i do some yoga)
However, i do need some suggestions on the number of times and reps to do for the exercises.
Last edited:
You're considering buying 2.5 lb dumbells? You probably crap more than that.
I think you need to go over what it is you want to achieve. You say you want to build muscle but you also hope to have light workouts. This shows your attitude isn't in line with your goals.
If you want to build muscle, make sure you're eating a lot (read nutrition sticky) and lifting heavy. Great muscle builders are Squats, deadlifts, bench, chins, dips - there are thousands of others of course but just performing those will get you good results.
If you don't know what reps/sets you should use then you could always try starting with 3 sets of 10 which IMO is great for beginners and then maybe try dropping to 5x5. As you progress you'll probably get a better idea of what your body responds to best
Hope that helps
Sorry when i said light workout, i meant for exercises that have a lesser risk of causing an injury. Yes i know theres a risk for anything. I am prepared to get tired, sweat a lot, or have sore muscles.
Thx for your suggestion, im also waiting for chillen's reply. Ill be getting dumbells that can adjust or add weights for different muscles of different str not to worry.
Thx for your suggestion, im also waiting for chillen's reply. Ill be getting dumbells that can adjust or add weights for different muscles of different str not to worry.
Last edited:
From the information I know, you havent really trained in the past, so I believe not over doing it with sets and too many exercises is the key issue when talking training.
The weight training program should evolve around primarly compound movements and be the corner stones of the training. Where are you going to train? Home or Gym?
At the moment, for example, I am not going to suggest dumbell rows (im not suggesting these are not compound, I just dont favor them in this situation), but Barbell Bent Over Rows (at this time for you, I believe them superior). In addition, for now, I suggest performing the Barbell Bench Press over the dumbell Bench Press. And, I suggest the barbell Squat, and deadlift.
The link I provided, though it was worded for fat loss can be used for proper weight gain (there is a surplus segment in the link), it just needs to be flipped to the other side of the MT Line for a surplus in cals. Read that segment.
Configure your MT line based on your age, wgt, Hgt, and gender, and then use an appropriate multiplyer to add in activities, and then go over the MT line about +500 cals approximately to start off. Doing this yourself you will learn a great deal (there are other types of calculators as well, but they surround near the same premise as Benedict--so this knowledge is priceless).
Get back to me on your configuration of MT Line.
Last edited: