Question from a newbie lifter about Pulling

  • Thread starter retired_maitirethanatos
  • Start date
R

retired_maitirethanatos

Guest
I've not seriously worked out since in highschool, and sadly let myself go when I became a dedicated computer nerd/geek.
Now though that i have time I've started getting back in shape. It's easy to find push exercises for most body parts but what about pulling exercises.

Currently I'm 6'4" and weigh 292, I'm not intrested in loosing weight I'm more intrested in gaining muscle then loosing weight from fat. I'm kinda lax at this point and I need to get better about this, Cardio for at least 30 minutes a day. I've been working out since June, and I've lost 28 pounds already by switching diet from whatever to mostly rice and fish and plenty of vitam supplements, so I know loosing weight is within my grasp, as well as regular 3 to 4 days a week exercise.

What I want is a balanced work out for each of the groups I have. Combos of Pushing and pulling exercises so that the muscles don't get strong in just a particular area like I fear they're doing now with me only working on pushing type of exercises.

Monday I work chest, Tuesday I work legs, Wensday I work back, Thursday I work shoulders, Friday I work arms, and saturday I focus on my butt, sorry not sure exactly what to say bout that one. I also do 4 sets of 15 leg ups, 8 sets of machine assisted crunchs and Isometric hold for as long as possible three times each of the days I go to the gym. Sunday I rest.

I don't have the exact specifics of my workout routine in front of me now but if needed I can type it up real quick. I've been doing research to try and find exercies but never seem to find any for pulling exercises so I figured I'd ask. Most of the folks at my gym are not talkative and will answer a question but do not want to bother to show me.
 
maitirethanatos said:
I'm not intrested in loosing weight I'm more intrested in gaining muscle
Click to expand...

Thats what I like to hear!!!

1st find a good bulking program, try looking at other peoples diarys in the diary forum. Your looking for "compound" exercise, that means you'll be working more than one group of muscles at the same time. i.e. chin ups, bent over rows, deadlifts (lifting from the floor)

2nd - your working your triceps too much. chest, sholder and arms days. dont worry, the new program should sort it out for you.

3rd, diet. Dont worry about a slimming diet, you need a surplus of carbs and protien to make sure your muscles have got everything they need to get big. If you have a low cal intake, then your muscles will shrink as well.

4th, www.exrx.net Ive been plugging this website tonnes, but its is a great tool for the begginer and more addvanced weight trainer.
Look around the weight training page an find a map of the male body, simply click on a body part and it gives you loads of info on that muscle including how to work. make sure you book mark it!!!

Cut and paste the program you want to follow and we'll have a look at it. Let us know if you have any questions, nomatter how silly they sound.
 
manofkent said:
4th, www.exrx.net Ive been plugging this website tonnes, but its is a great tool for the begginer and more addvanced weight trainer.

That website rocks. Sadly I haven't much money to aford to eat 5 meals aday, I barely get 2,000 cals a day, much less the 2,500 to 3,000 people tell me I should be getting for building muscles.

My over all goal is to get big, which being a computer programer is kinda amusing sitting around with big muscles for the sake of having them.

I know most body builders use nothing but free weights, so I've been sticking to that, not exclusively mind you but as much as possible.

I had a friend who suggested that if I wanted to bulk up and quickly this exercise routine would do just that, but I'm pretty sure this is overboard, even for 2 days a week.

<hr>
Tuesday – Free weight Lying Barbell Triceps Extensions, Machine Triceps Extension, seated dumbbell triceps extension, Barbell Biceps Curl, Machine Biceps Curl, Concentration Biceps Curl, Seated Alternating Overhead Dumbbell Press, Machine Overhead Press, Alternating Upright Row, Upright Row, Standing Front Lateral Raises, Dumbbell Shoulder Shrug, Machine Shoulder Shrug, Free weight bent-over dumbbell row, machine seated long pull, free weight deadlift, free weight pull-ups, machine pull down, power clean, free weight dumbbell bench fly, machine chest fly, barbell bench press, machine bench press, incline barbell bench press or decline barbell bench press, incline bench press or decline bench press, free weight dip, machine dip, sit ups, knee-ups, reverse trunk twist, squat, step ups, leg press, leg curl, leg extension, lunge, barbell seated calf raise, horizontal calf raise, calf raise

Thursday – Free weight Lying Barbell Triceps Extensions, Machine Triceps Extension, seated dumbbell triceps extension, Barbell Biceps Curl, Machine Biceps Curl, Concentration Biceps Curl, Seated Alternating Overhead Dumbbell Press, Machine Overhead Press, Alternating Upright Row, Upright Row, Standing Front Lateral Raises, Dumbbell Shoulder Shrug, Machine Shoulder Shrug, Free weight bent-over dumbbell row, machine seated long pull, free weight deadlift, free weight pull-ups, machine pull down, power clean, free weight dumbbell bench fly, machine chest fly, barbell bench press, machine bench press, incline barbell bench press or decline barbell bench press, incline bench press or decline bench press, free weight dip, machine dip, sit ups, knee-ups, reverse trunk twist, squat, step ups, leg press, leg curl, leg extension, lunge, barbell seated calf raise, horizontal calf raise, calf raise
<hr>

I myself have been looking into a routine more along these lines

Monday – Lunge, Leg Press, Squat, Barbell Bench Press, Power Clean, Deadlift, Push Press, Alternating Upright Row, Sit-ups, Reverse Trunk Twist, 30 Minutes Cardio

Tuesday - Sit up's Reverse Trunk Twist, Hour Cardio

Wednesday – Lunge, Step-Ups, Leg Press, Squat, Barbell Bench Press, Power Clean, Deadlift, Push Press, Alternating Upright Row, Sit-ups, Reverse Trunk Twist, 30 Minutes Cardio

Thursday - Sit up's Reverse Trunk Twist, Hour Cardio

Friday – Lunge, Leg Press, Squat, Barbell Bench Press, Power Clean, Deadlift, Push Press, Alternating Upright Row, Sit-ups, Reverse Trunk Twist, 30 Minutes Cardio

Saturday & Sunday – 30 minutes Cardio
Click to expand...
 
maitirethanatos said:
Sadly I haven't much money to aford to eat 5 meals aday, I barely get 2,000 cals a day, much less the 2,500 to 3,000 people tell me I should be getting for building muscles.
Click to expand...

Dont tell me that you can afford a gym membership but you cant afford bread, rice, oats and tinned tuna. there very cheap.

Try to break you program down in to
Chest/ sholders/ triceps
lats/traps/biceps
legs and core (core = abs, lower back and obliques)
As a begginer this is pretty flexable for you and you can chop and change as you please. After a few months you can start more complex programs.

That massive list of exercises was insaine!!!!!!!
Try to do no more than 2 exercises for each muscle in one day
 
I eat rice and tuna 3 times a day as my main stable. Only reason I afford the gym is because someone was kind enough to pay for a years membership for my birthday back when I lost my job.
Every now and then for flavor I have Raman, there's only so much tuna and rice a person can eat before getting sick of it.

I was thinking more along the lines of Monday, Wensday, Friday lifting. I attempted that massive Tuesday routine once, while I'm proud to say I did it I was of no use to myself for the next day and a half or so. My muscles felt like jelly and even doing streches didn't help to ease that soreness. I'm not suicidal about exercising, I prefer to be more laid back about it and spend about 2 to 2 and a half hours in the gym giving myself rest between the sets and enough time to do my cardio. I had a personal trainer but I had to cut him out when I lost my job being unable to pay for the guy but he had me doing about 6 exercises a day. The total area ones that didn't isolate.
 
Do you seriously not have any money? Dont you have a job? Can you get one? Is this your computer?

If I could only afford rice and tuna I'd sell my computer.
 
I have money. I'm a contractor so there are parts where I go between jobs and money is tight. But with my car paid for, and a short distance from home to school and home to gym I don't waste much money on gas.

It's more of a habit to say I don't have money then to say I'm a frugal SOB to save money for the portions I'm between contracts.
 
Looks like you answered your own question. You gotta get real with the money situation so you can eat properly.

Whats your work out program?
 
You must log in or register to reply here.
Back
Top