Calling Dr Pig

[unrepentant_spendthrift]

I know you probably get tired of all these questions on lifting, but I really could use some help. I recently joined a gym since I live off base now and need to keep up with PT on my own. As part of the deal they gave me a personal trainer for a week and he sort of got me interested in lifting.

Before this, I've ever lifted before. I'm in the army so my workouts usually involved the stuff I'm tested on; push ups, situps and running. After the little training schedule he put me thru, I noticed my push up score got better and now I've caught the bug. I have even started believing I can max it if I keep working at it.

Which brings me to my problem. I now know three or four routines/excercises each for legs, upper body and core. That's pretty much all I got from this trainer during the three sessions we had

I can use the machines for the days I do legs and I know enough core exercises to get by but I need ideas for upper body work. Think you can help? I'll be eternally grateful... Bear in mind I'm a complete novice at this, so technical jargon and gymrat-speak will be of no help. just a couple more things that I can throw in to my lifting schedule. Currently I'm doing legs one day, core the next and upper body and then rinsing and repeating...

Again, thanks in advance

[pig]

After the little training schedule he put me thru, I noticed my push up score got better and now I've caught the bug. I have even started believing I can max it if I keep working at it.

Good for you! As a holder of what ever that patch was called "presidential fitness badge"? I forget I can help you with this as well. Lifting didn't really help me with the PT test (not saying it didn't help you". After AIT I pretty muched maxed all my PT tests. You get better at doing something by doing it. Once or twice a day I'd just hit it by doing as many push ups and sit ups I could in the 2 minutes. Running I hated but I made sure to run at least 3 times a week. Once for distance and the other two times were the timed 2 mile run just like the test.

I'll be more than happy to help, if I can, but it will have to wait until Monday as I am about to leave.

[tractor]

I'll jump in just for a minute. If you scan this board you will see a series of lifts that Dr. Pig put videos and basic instructions to. They will give you a good primer on different lifts you can try. Upper body usually consists of bench (flat, incline, decline), or dumbbell flys, shoulder lifts (either with dumbbells or the straight bar). You can also learn by watching others in the gym, although try really hard to maintain proper form, most of what you see is done incorrectly.

Don't forget to give yourself some rest, I usually work out every other day, your muscles need time to grow.

[unrepentant_spendthrift]

thanks for the quick reply...I'll keep my eyes peeled Monday

Tractor, I intend to be going every other day, with runnning days in between. Right now I'm just caught up in that new phase coz I like the feeling. i'm sure it will wear out sooon. You are right about checking this board out, i've already seen a couple of exercises i like. thanks, guys

[Artemis Windsong]

The new phase feeling doesn't wear off as quickly as you think it will. The main thing is a consistency. Followed by this training is the best and most important thing you can do for yourself, your future, and you are worthy to be the best you.

[pig]

I know you probably get tired of all these questions on lifting, but I really could use some help.

Never. Lifting used to be such a big part of my life that it is ingrained in me. I enjoy talking about it.

....and now I've caught the bug. I have even started believing I can max it if I keep working at it.

Which brings me to my problem. I now know three or four routines/exercises each for legs, upper body and core. That's pretty much all I got from this trainer during the three sessions we had

One of the good things about lifting is that there is no need to get fancy, at least in the first few years. The good thing is that you should notice rapid gains at first.

I can use the machines for the days I do legs and I know enough core exercises to get

Machines have their place but should not be the bulk of your lifting unless you've got injuries or what not. Free weights, in general mimic your bodies natural motions and should IMHO comprise the bulk of your training.

Currently I'm doing legs one day, core the next and upper body and then rinsing and repeating...

Ok I know "core" is a hot term that people like to throw around but it's nothing new and I hate that term. "Core" is simply your abs, serrates, obliques and lower back muscles. They are always part of any good lifting routine but actually require nothing special and actually no work at all if you are doing good solid compound exercises as your body uses them quite a bit in such lifts. As an example I rarely do any ab/oblique/serrates work unless I'm preparing for a contest. That being said I will work with what you're doing (ie the basic layout you listed).

Leg day:

Please always include free weight squats in your leg workout. Squats are a compound exercise for your body. A compound exercise is an exercise that is a multi-joint movement that work several muscles or muscle groups at one time. Why are they so important? They really mimic natural body movements so they are natural and your body is designed to perform them. So when you perform a squat you're not only working your legs but also your back, hamstrings, abductors calves and abs.

A good basic leg routine would be something like the following:

5 sets of squats

www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat

Using a weight that allows you 8-10 reps on your final set. Make sure to go below parallel at the bottom.

2-3 sets of leg extensions

www.bodybuilding.com/exercises/detail/view/name/leg-extensions

These are really an isolation exercise for the outer quad.

5 sets of leg curls

www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

Not the best exercise for the hamstrings but one that won't make you want to puke. There are very few exercises that directly work only the hamstrings and this is one of them. Keep your reps in the 10-15 range on this.

3-5 sets of calf raises.

www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise

The actual exercise isn't important when you're first starting just be sure to include them in some form.

"Core"

Again, I don't have a "core" day nor think of it as something separate but simply muscle groups.

Abs/back

Like I said, I don't usually do abs but when I do I make sure to hit all the areas which means an exercise that involves drawing your legs up to your abs, one that involves bringing your torso to your legs and one that involves a torso twisting exercise. That being said heres a simple yet effective routine for abs that covers all your bases:

3 sets of crunches

www.bodybuilding.com/exercises/detail/view/name/crunches

3 sets of hanging leg raises

www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise

3 sets of twists

www.bodybuilding.com/exercises/detail/view/name/seated-barbell-twist

I do them standing either is fine.

Keep your reps high (above 12) always to failure.

For back you want to work lower and upper.

5 sets of bent over rows

This is a compound movement and one of the best exercises you can do for your back. It also utilizes your lower back and "core" for stabilization.

www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row

The guy in the video is a tard, you should not be that upright. You're upper body should be almost parallel to the floor. The dude in the video is doing what is called a 3/4 row and not what you want to be doing right now.

Upper Body

Make sure to hit all the major muscle groups: Chest, shoulders bicep, triceps and forearms. Again, try to include compound exercises.

3 sets bench press

www.bodybuilding.com/exercises/detail/view/name/bench-press-powerlifting

3 sets military or behind the neck press

www.bodybuilding.com/exercises/detail/view/name/standing-military-press

www.bodybuilding.com/exercises/detail/view/name/standing-barbell-press-behind-neck

I prefer behind the neck press as it targets more of the front delt (shoulder) than the military press but either is good. The front delt is by far the biggest of the three heads and Ideally you would include an exercise for each head but not if you're just starting out.

3 sets barbell curls

www.bodybuilding.com/exercises/detail/view/name/barbell-curl

3 sets lying triceps extension

www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head

I very rarely use a straight bar on these. To save yourself from wrist and elbow stress use an EZ curl bar. It's the one that is cambered to mimic the natural position of your hands.

Again, thanks in advance

No problem man. I'd add one more day to your routine in which you do cardio. Since you'll be taking PT tests I'd do running. Mix it up with wind sprints, distance etc.

Keep us posted!

Oh and the links are from bodybuilding dot com. The exercise encyclopedia there is great but please don't use the forums. It's mainly teenagers and idiot there who know nothing. So experiment with some of the other exercises as well when you're comfortable.

[unrepentant_spendthrift]

Wow, I knew I asked at the right forum. Thanks a lot, looks like you had to do quite some research to put all that together. Now I have a basic workout routine, and not keeping up with it will be all on me. Not that I don't expect to keep up with them. I am going to stick with this for like a month and will follow all the other posts on here for extra idea but I'm trying to keep it real simple and not go too fancy to soon.

I will definitely keep you all updated. again, thanks everyone, esp Pig...

[dothedd]

WOW, Dr. P ... I'm impressed too!

Later, when I have some time I will tell you the story of how I figured out how to set comfortably at the breakfast table while surfing the four business/news channels that I frequent and do my upper body exercises.



Dot

[dothedd]

K4U Dr. P....




Dot

[pig]

Dot! So nice to see you outside of NVAX! I would love to hear how you do all of that simultaneously. A woman who multi-tasks well makes a good wife.

[dothedd]

K4U Dr. P!

Back later.

Dot