Weightlifting

[njdesi]

I've done a lot of cardio work the past year and went from 74 to 67kg. I feel like I am decent enough shape now to start lifting weights seriously. Anyone have links to an intense, total body workout routine lasting 30 minutes or so? Any tips on making the most effective use of my time on weights? I have always been a cardio junkie (love that endorphin kick after 40 minutes of running), so I am a newbie to the weight room.

[kingwilly]

yer wasting away man - what are you doing?

beer, chips and some pies quick someone!

[njdesi]

^
Unfortunatley, I am only 171cm. So 66 to 69kg is the ideal range for a healthy BMI.

beer, chips and some pies quick someone!

Don't know if I will be banned from the forum for saying this...I haven't drank any alcohol the past two months.

[Storekeeper]

Any tips on making the most effective use of my time on weights?

Circuit training with minimal amount of rest between sets.

[buadhai]

I haven't drank any alcohol the past two hours.

It's been nearly 12 hours for me....

[Marmite the Dog]

I haven't drank any alcohol the past two months.

Shame on you!

[slimboyfat]

Don't know if I will be banned from the forum for saying this...I haven't drank any alcohol the past two months.

maybe not a ban, but surely this merits a written warning.

in fact i dont know what i am doing reading a thread called 'Weightlifting'

[Marmite the Dog]

in fact i dont know what i am doing reading a thread called 'Weightlifting'

Advice on getting out of bed in the morning?

[Storekeeper]

Hey Marmite ... how have them 12 oz curls affected your biceps ?

[Marmite the Dog]

Hey Marmite ... how have them 12 oz curls affected your biceps ?

I'm much bigger now - they're working great!

[Storekeeper]

Hey Marmite ... how have them 12 oz curls affected your biceps ?

I'm much bigger now - they're working great!

So how'd you get them mammoth forearms ?

[Marmite the Dog]

So how'd you get them mammoth forearms ?

Throwing my gal around the bedroom.

[Storekeeper]

Can you explain your buns of steel also ?

[kingwilly]

Don't know if I will be banned from the forum for saying this...I haven't drank any alcohol the past two months.

maybe not a ban, but surely this merits a written warning.

in fact i dont know what i am doing reading a thread called 'Weightlifting'

you're right - that in itself merits a written warning.

2nd equals a ban of 27 years or so.

[Storekeeper]

I used to know a thing or two about this weightlifting stuff ... then I came to Japan in March 2004 and joined the "Fat Boy" program ... hopefully my membership will expire soon.

[barbaro]

Check out ExRx (Exercise Prescription) on the Net.

Left side is "weight training"

[danbo]

In my experience the Bayoke Tower is a good place to go....No, hold on, that's lift-waiting....I used to do a lot of weights but I found myself picking up injuries as I overstretched myself with the last set of reps - I always have to try just a litte bit more.... Now I concentrate on running/skiing and restrict the weights to low weight/high reps and I haven't noticed that much difference physically, i.e. I'm still an ugly bastard.

[RDN]

... I concentrate on running/skiing ...

Skiing not too popular in Thailand.

[njdesi]

Circuit training with minimal amount of rest between sets.

Other people have told me the same. Completed my first first workout and didn't let my heart rate drop below 170. Now the important part, resting so that your body can build and adapt by curling up in a ball on the living room floor hoping the pain will go away.

[Storekeeper]

Circuit training with minimal amount of rest between sets.

Other people have told me the same. Completed my first first workout and didn't let my heart rate drop below 170. Now the important part, resting so that your body can build and adapt by curling up in a ball on the living room floor hoping the pain will go away.

Before I came to Japan I followed the same exact routine 3-5 times per week for over 10 years:

1st: 30 straight minutes in the sauna to warm up
(Spent alot of money on eucalyptis oil for the rocks)

2nd: 30 minutes on the stairclimber

3rd: 40 minutes either in circuit training or, at one time, I used to spend a solid 40 minutes on just one body part. Was huge back in the day. Not cut ... just huge.

[reinvented]

Nj

have a look at Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.

its a weightlifters and some say shirtlifters wet dream

if its size you're after go with olympic/ compound lifts

eg squat, deadlift, bench press

[njdesi]

^
Some good articles in the beginner section. I am not looking to become a muscle bound meathead, but just add a bit of lean muscle mass to stay fit. Basic weight resistance exercises done with little rest between sets should be enough.

[RandomChances]

Basicaly if you want to add bulk, high weight, low reps you strain your muscles literaly to breaking point. You need to rest them for a few days after to re-build, so people will often consentrate on say arms one day then while they are recovering do legs ect.

For lean'n'wirey low weights lots of reps, keep the heart rate up. As with everything if you dont warm up properly first you going to pull things

[Storekeeper]

^
Some good articles in the beginner section. I am not looking to become a muscle bound meathead, but just add a bit of lean muscle mass to stay fit. Basic weight resistance exercises done with little rest between sets should be enough.

Really need to think about your diet as well then. You should start off every morning with some fiber and milk ... get your motor running right out of the gate very morning..