Basic Weight Training Tips and FAQ thread - Honda-Tech

Ricey McRicerton · 01-27-2006, 04:51 PM

Health and Fitness Rules
Grip Training
How to Gain Weight
How to Lose Weight
How to Pose
N02 Info (Nox-CG3/No X-Plode)
Official Runners Thread
Meal Thread
The truth about bulking
Too much protein?
Creatine Safety (poorly written, I'm sorry)
Core Training
Knee tips
Grip Training 1
Grip Training 2
Body Fat % pictures
Rotator Cuff help

Here are a few basic things to remember when you're weight traning.

1. If you're shoulder pops, or the rotator cuff feels like it's grinding, or you think you have a hernia, don't post it here. Go see a doctor. None of us can tell you for sure what's wrong with you.

2. Form. You NEED to get your form right on exercises while you're still lifting light weight. Small imperfections in form with light weight turn into distasters the heavier you go and you'll end up hurt.

3. Being sore. Soreness is naturaly. All you can do is take some Alleve and get on with your day. Lift through it. Stretching isn't going to help.

4. Impressing people in the gym. Yes, you may see a hottie in the gym and want to catch her eye. I can promise you all your wiggling and terrible form looks just as bad to her as it does to the guys who know you're on the verge of hurting yourself. Go heavy, but not so heavy that your form suffers.

5. Skinny guys. If you're not gaining weight, you're not eating enough. I don't care how much you think you eat. Eat more and lift your ass off.

6. Fat people. Very few of you have a physical condition that causes you to be fat other than you aren't exercising and eating right. Get your diet under control (kill all the soda and cookies), keep the calories close to 2000 a day (going much below 1800 can cause your body to shut down where you aren't going to lose as much) and get in the gym. Lift and do some cardio. The calories you expend have to be greater than the calories you take in.

7. You're not going to get big on accident. If you come in here talking about you don't want to be big and bulky, you've obviously never lifted in your life. It's not easy to get big, and especially you ladies, you're not going to be big and bulky on accident.

I'm sure there are some things I've missed, but I figure this could be helpful to some people.

ucb · 01-27-2006, 05:04 PM

Nice post

Cain Marko · 01-27-2006, 05:14 PM

Couldnt agree more with form

I asked someone when I should move up weight in some of my exercises, and this is the advice he gave me.

When you have good form with the weight you are lifting, then you can try to move up with your weight, seems to work for me so far

Sean, you should also make a sticky up top for websites to check out for supplement information and different exercises, cause I got a few links

Maygen Mo · 01-27-2006, 05:23 PM

very nice post.

i know it's a common misconception that if you lift weights you are going to get bigger muscles...which kept me away from it for awhile. i want just the lean look not the superwoman buff girl look.

Ricey McRicerton · 01-27-2006, 05:45 PM

Quote:

Originally Posted by Castro Jr.

Sean, you should also make a sticky up top for websites to check out for supplement information and different exercises, cause I got a few links

Feel free to post them up. I'm not a mod in here yet.

Cain Marko · 01-27-2006, 05:49 PM

Quote:

Originally Posted by Ricey McRicerton

Feel free to post them up. I'm not a mod in here yet.

Oh WTF, I thought you ruled all

Ricey McRicerton · 01-27-2006, 05:50 PM

Quote:

Originally Posted by Castro Jr.

Oh WTF, I thought you ruled all

Hell, toss them in this one. I'm just trying to clear up some common misconceptions first thing.

Cain Marko · 01-27-2006, 05:52 PM

http://www.animalpack.com <--good workouts, eating habits, journals

http://www.exrx.net/Lists/Directory.html <--Tons of information about different workouts, muscle groups, etc

http://www.bodybuilding.com <--Obviously, searches for supplements and whatnot, very good writeups about different products

Thats all I got for now, but those 3 sites should be more than enough to provide beginner/intermediate level lifters with some good information.

SYD · 01-27-2006, 06:06 PM

Quote:

Originally Posted by Ricey McRicerton

7. You're not going to get big on accident. If you come in here talking about you don't want to be big and bulky, you've obviously never lifted in your life. It's not easy to get big, and especially you ladies, you're not going to be big and bulky on accident.

best yet..lol

spyderracing · 01-27-2006, 06:16 PM

Quote:

Originally Posted by Ricey McRicerton

Here are a few basic things to remember when you're weight traning.

1. If you're shoulder pops, or the rotator cuff feels like it's grinding, or you think you have a hernia, don't post it here. Go see a doctor. None of us can tell you for sure what's wrong with you.

2. Form. You NEED to get your form right on exercises while you're still lifting light weight. Small imperfections in form with light weight turn into distasters the heavier you go and you'll end up hurt.

3. Being sore. Soreness is naturaly. All you can do is take some Alleve and get on with your day. Lift through it. Stretching isn't going to help.

I beg to differ. Stretching will alleviate some soreness. Do it before and after working out. It is also helpful in preventing injuries during your workout.

4. Impressing people in the gym. Yes, you may see a hottie in the gym and want to catch her eye. I can promise you all your wiggling and terrible form looks just as bad to her as it does to the guys who know you're on the verge of hurting yourself. Go heavy, but not so heavy that your form suffers.

Absolutely! Lift with your mind, not your ego. Seen too many people only going 6"s deep on squats that are too heavy or throwing their whole body into curls. Not only are you risking hurting yourself, you're also sacraficing gains.

5. Skinny guys. If you're not gaining weight, you're not eating enough. I don't care how much you think you eat. Eat more and lift your ass off.

6. Fat people. Very few of you have a physical condition that causes you to be fat other than you aren't exercising and eating right. Get your diet under control (kill all the soda and cookies), keep the calories close to 2000 a day (going much below 1800 can cause your body to shut down where you aren't going to lose as much) and get in the gym. Lift and do some cardio. The calories you expend have to be greater than the calories you take in.

7. You're not going to get big on accident. If you come in here talking about you don't want to be big and bulky, you've obviously never lifted in your life. It's not easy to get big, and especially you ladies, you're not going to be big and bulky on accident.

Haha that mindset bugs me. Kinds of undermines the hard work. Touching a dumbbell will not make you balloon. Takes a lot of dieiting and planning to do it.

I'm sure there are some things I've missed, but I figure this could be helpful to some people.

Good post Ricey. I'll add a couple:

8. When you're in the gym, be curteous and considerate. Don't spend 30 minutes in the squat rack doing curls when you can be doing them without the squat rack. Don't ask how many more sets someone has in the middle of a set. Just use common sense. Be polite when you ask for spots and I garuntee almost anyone will come to your aid.

9. Don't overtrain. 30 sets of biceps are not going to get you 20 inch guns any sooner, infact it may hinder your growth. Your muscles grow outside of the gym with rest and nutrition. And along the same lines, try to get 8 hours of sleep every night.

Edit: Some good links:
http://www.abcbodybuilding.com - good general knowledge
http://www.1fast400.com - Anything and everything you could ever want to know about supps is here. Can get kind of technical, but it's really interesting stuff. Also a really good store.

Cain Marko · 01-27-2006, 06:18 PM

Good call spyder, 8 hours of sleep is CRUCIAL. I have been kicking my ass this week, and I have been getting about 5 or 6 hours a night, and they come back to haunt me the next day, I am absolutely drained without my sleep.

Ricey McRicerton · 01-27-2006, 06:33 PM

Quote:

Originally Posted by Castro Jr.

Good call spyder, 8 hours of sleep is CRUCIAL. I have been kicking my ass this week, and I have been getting about 5 or 6 hours a night, and they come back to haunt me the next day, I am absolutely drained without my sleep.

I just finally had to give in to melatonin. I can't seem to get a good nights sleep, so I'm trying it.

EDIT: Spyder, I'm not advocating not stretching by any means. I hurt my groin a while back doing squats because I didn't loosen up and didn't stretch. What I am saying is that while stretching may make you feel a little bit better, it's not really doing anything to get rid of the soreness.

Cain Marko · 01-27-2006, 06:37 PM

Quote:

Originally Posted by Ricey McRicerton

I just finally had to give in to melatonin. I can't seem to get a good nights sleep, so I'm trying it.

After a hard workout and some cardio, all I want to do is sleep.

Girlfriends prohibit sleeping

Ricey McRicerton · 01-27-2006, 06:41 PM

Cardio is kind of counter productive to me gaining weight, so I've completely killed it until I feel like I'm too fat and I have to cut agian. I'm single and don't give a shit about the beach, so I'll probally bulk about another 35-40 lbs before I shred.

I'm usualy tired after my post workout shake, but I wake up periodically through the night for some reason. Time released capsules here we come.

Cain Marko · 01-27-2006, 06:42 PM

Quote:

Originally Posted by Ricey McRicerton

Cardio is kind of counter productive to me gaining weight, so I've completely killed it until I feel like I'm too fat and I have to cut agian. I'm single and don't give a shit about the beach, so I'll probally bulk about another 35-40 lbs before I shred.

I'm usualy tired after my post workout shake, but I wake up periodically through the night for some reason. Time released capsules here we come.

Im usually most tired after taking celltech, I dont know why. But I cut the dose in half, to give me 5g of creatine monohydrate instead of 10g's.

spyderracing · 01-27-2006, 06:43 PM

Quote:

Originally Posted by Ricey McRicerton

I just finally had to give in to melatonin. I can't seem to get a good nights sleep, so I'm trying it.

EDIT: Spyder, I'm not advocating not stretching by any means. I hurt my groin a while back doing squats because I didn't loosen up and didn't stretch. What I am saying is that while stretching may make you feel a little bit better, it's not really doing anything to get rid of the soreness.

Ok, I understand what you were getting at. And you're right, you're gonna be sore if you're pushing yourself.

Ricey McRicerton · 01-27-2006, 06:44 PM

Quote:

Originally Posted by spyderracing32

Ok, I understand what you were getting at. And you're right, you're gonna be sore if you're pushing yourself.

If you're not pushing yourself you're never going to see gains.

Cain Marko · 01-27-2006, 06:47 PM

Quote:

Originally Posted by Ricey McRicerton

If you're not pushing yourself you're never going to see gains.

I was talking to a bodybuilder, and he said if you arent going to go in there and kick the shit out of yourself on a daily basis, then why bother?

Although my muscles are never sore even after a workout where I feel like I cant lift another weight. Any reasons for this?

jb. · 01-27-2006, 07:06 PM

http://forums.menshealth.com/g...odale

this is a good source to find an caloric rate you should intake daily to maintain/change weight

Ricey McRicerton · 01-27-2006, 07:13 PM

Quote:

Originally Posted by Castro Jr.

I was talking to a bodybuilder, and he said if you arent going to go in there and kick the shit out of yourself on a daily basis, then why bother?

Although my muscles are never sore even after a workout where I feel like I cant lift another weight. Any reasons for this?

Some people just don't get sore like others do. I've been lifting as heavy as I can on and off but pretty much consistanly for 2 years now. I havent kept up with my diet nearly as much as I should have, which is why I haven't gotten a lot bigger than I am now. I still get sore for days after a really good workout.

01-27-2006, 04:51 PM	#1
Ricey McRicerton Moderator Join Date: Jan 2002 Location: Raleigh, NC Posts: 15,039	Basic Weight Training Tips Health and Fitness Rules Grip Training How to Gain Weight How to Lose Weight How to Pose N02 Info (Nox-CG3/No X-Plode) Official Runners Thread Meal Thread The truth about bulking Too much protein? Creatine Safety (poorly written, I'm sorry) Core Training Knee tips Grip Training 1 Grip Training 2 Body Fat % pictures Rotator Cuff help Here are a few basic things to remember when you're weight traning. 1. If you're shoulder pops, or the rotator cuff feels like it's grinding, or you think you have a hernia, don't post it here. Go see a doctor. None of us can tell you for sure what's wrong with you. 2. Form. You NEED to get your form right on exercises while you're still lifting light weight. Small imperfections in form with light weight turn into distasters the heavier you go and you'll end up hurt. 3. Being sore. Soreness is naturaly. All you can do is take some Alleve and get on with your day. Lift through it. Stretching isn't going to help. 4. Impressing people in the gym. Yes, you may see a hottie in the gym and want to catch her eye. I can promise you all your wiggling and terrible form looks just as bad to her as it does to the guys who know you're on the verge of hurting yourself. Go heavy, but not so heavy that your form suffers. 5. Skinny guys. If you're not gaining weight, you're not eating enough. I don't care how much you think you eat. Eat more and lift your ass off. 6. Fat people. Very few of you have a physical condition that causes you to be fat other than you aren't exercising and eating right. Get your diet under control (kill all the soda and cookies), keep the calories close to 2000 a day (going much below 1800 can cause your body to shut down where you aren't going to lose as much) and get in the gym. Lift and do some cardio. The calories you expend have to be greater than the calories you take in. 7. You're not going to get big on accident. If you come in here talking about you don't want to be big and bulky, you've obviously never lifted in your life. It's not easy to get big, and especially you ladies, you're not going to be big and bulky on accident. I'm sure there are some things I've missed, but I figure this could be helpful to some people. __________________ 09 SI Sedan WTS: AP1 soft top cover FS: Panasonic in dash DVD Player $400- http://www.hondamarketplace.com/show....php?t=2450373

01-27-2006, 05:04 PM	#2
ucb * B A N N E D * Join Date: Sep 2002 Location: mega, CA, USA Posts: 1,217	Re: Basic Weight Training Tips (Ricey McRicerton) Nice post

01-27-2006, 05:14 PM	#3
Cain Marko XstayXtrueX Join Date: Dec 2003 Posts: 15,186	Re: Basic Weight Training Tips (UCBSTI) Couldnt agree more with form I asked someone when I should move up weight in some of my exercises, and this is the advice he gave me. When you have good form with the weight you are lifting, then you can try to move up with your weight, seems to work for me so far Sean, you should also make a sticky up top for websites to check out for supplement information and different exercises, cause I got a few links __________________ -Jimmy Muscles Dont drink or smoke crew member #3

01-27-2006, 05:23 PM	#4
Maygen Mo Join Date: Feb 2005 Location: V Tech, Ric, VA, United States Posts: 409	Re: Basic Weight Training Tips (Castro Jr.) very nice post. i know it's a common misconception that if you lift weights you are going to get bigger muscles...which kept me away from it for awhile. i want just the lean look not the superwoman buff girl look. __________________ let me drive your stick http://images.honda-tech.com/set1/smile/emsmilep.gif <FONT COLOR="FF0099">HT Lady #10</FONT> <FONT COLOR="blue">Fitness Forum All-star</FONT> <FONT COLOR="orange">Rest in peace Mike Pohle and all of my fallen Hokies. 4.16.07. </FONT>

01-27-2006, 05:52 PM	#8
Cain Marko XstayXtrueX Join Date: Dec 2003 Posts: 15,186	Re: Basic Weight Training Tips (Ricey McRicerton) http://www.animalpack.com <--good workouts, eating habits, journals http://www.exrx.net/Lists/Directory.html <--Tons of information about different workouts, muscle groups, etc http://www.bodybuilding.com <--Obviously, searches for supplements and whatnot, very good writeups about different products Thats all I got for now, but those 3 sites should be more than enough to provide beginner/intermediate level lifters with some good information. __________________ -Jimmy Muscles Dont drink or smoke crew member #3

01-27-2006, 06:18 PM	#11
Cain Marko XstayXtrueX Join Date: Dec 2003 Posts: 15,186	Re: Basic Weight Training Tips (spyderracing32) Good call spyder, 8 hours of sleep is CRUCIAL. I have been kicking my ass this week, and I have been getting about 5 or 6 hours a night, and they come back to haunt me the next day, I am absolutely drained without my sleep. __________________ -Jimmy Muscles Dont drink or smoke crew member #3

01-27-2006, 06:41 PM	#14
Ricey McRicerton Moderator Join Date: Jan 2002 Location: Raleigh, NC Posts: 15,039	Re: Basic Weight Training Tips (Castro Jr.) Cardio is kind of counter productive to me gaining weight, so I've completely killed it until I feel like I'm too fat and I have to cut agian. I'm single and don't give a shit about the beach, so I'll probally bulk about another 35-40 lbs before I shred. I'm usualy tired after my post workout shake, but I wake up periodically through the night for some reason. Time released capsules here we come. __________________ 09 SI Sedan WTS: AP1 soft top cover FS: Panasonic in dash DVD Player $400- http://www.hondamarketplace.com/show....php?t=2450373

01-27-2006, 07:06 PM	#19
jb. Senior Member Join Date: Sep 2004 Location: raleigh, nc, usa Posts: 801	Re: Basic Weight Training Tips (Castro Jr.) http://forums.menshealth.com/g...odale this is a good source to find an caloric rate you should intake daily to maintain/change weight __________________ GET a Virtual Bank account, pm me with your name and email address, and make $20! Bought From: japearl, b20vtecEK, accordselux, .NA_95d16z6 95 accord ex -Jimmy