Tips on building muscles?

[ilovedolphins]

I couldn't decide where to post this but I am looking for tips on building muscles so I can better take care of my aging parents. I have picked out a few top exercises that is supposed to work your whole body and plan on going to the gym regularly to do them.

I am not for sure what types of foods I should be eating. I know I should cut out my sugars (because I eat way too much of it) and eat more protein.

I really don't want to pay a trainer but I am not so sure I can do it on my own.

I have been working out irregularly for the past 6 months and I guess I get discouraged easily when I don't see any results. I do know that I am getting stronger because when I started I started with 5 lb dumb bells and am now up to 10 pounds. But they are a struggle. And I know that isn't much weight but I am a weakling I guess.

I know if I stay steady at it in time I will get stronger but life sometimes takes over and I don't have the time or energy. I read an article about a woman losing weight and she made it her "job" to focus on it. I think that is the way I need to look at it.

[beergut]

I recommend this workout to everyone who is a beginning lifter.

Essentially, it is two workouts, workout A and workout B, that you do MWF every week, alternating. So, one week you do ABA, next week you do BAB.

5 sets of 5 reps on each exercise.

People tend to get fatigued after hitting their 6th rep and going higher, so this is the perfect number.

Workout A: squats, bench press, bent over row

Workout B: squats, deadlift, overhead press

This workout will work your core and is a powerlifting workout. You do this workout consistently, and you'll always have this foundation even if you change the lifts you do.

If you decide to opt in on the site, don't get his daily email.

Start out with the lightest weight possible. If that means using just the bar, use just the bar. Getting your form right is the most important thing. 

The next time you workout, you will add 5 lbs to each exercise, and then do 5 sets of 5 again. If you can't get all 5 sets with correct form, you drop 5 lbs, and workout with the lighter weight again. 

If you have bck problems, I'd recommend using dumbells to do squats. 

[tskeeter]

Jun 16, 2015 10:09:30 GMT -5 ilovedolphins said:

I couldn't decide where to post this but I am looking for tips on building muscles so I can better take care of my aging parents. I have picked out a few top exercises that is supposed to work your whole body and plan on going to the gym regularly to do them.

I am not for sure what types of foods I should be eating. I know I should cut out my sugars (because I eat way too much of it) and eat more protein.

I really don't want to pay a trainer but I am not so sure I can do it on my own.

I have been working out irregularly for the past 6 months and I guess I get discouraged easily when I don't see any results. I do know that I am getting stronger because when I started I started with 5 lb dumb bells and am now up to 10 pounds. But they are a struggle. And I know that isn't much weight but I am a weakling I guess.

I know if I stay steady at it in time I will get stronger but life sometimes takes over and I don't have the time or energy. I read an article about a woman losing weight and she made it her "job" to focus on it. I think that is the way I need to look at it.

I think you'd get a lot of benefit from a couple of sessions with a trainer with a good understanding of physiology.  They can help you tailor a strength program to build up the muscles that you will be using to assist your folks.  And they can teach you how to do the exercises correctly, so that you get the most benefit and so that you don't hurt yourself.  The key to rapid progress is to focus the training on specific muscle groups, rather than on general strengthening.

Another thing that might be helpful for you is to get some training on how to move and assist someone who is elderly.  This is important so that you don't hurt yourself and so that you don't hurt a parent.  Not sure how you go about getting this training.  If you have an EAP program through work, they might be able to direct you to some resources.  Or your county or city department on aging.  Or, depending on who your medical provider is, your hospital or doctor.  (Dad got instruction from Kaiser as my Mom needed more and more assistance.)    

[Deleted]

Jun 16, 2015 13:03:02 GMT -5 beergut said:

I recommend this workout to everyone who is a beginning lifter.

Essentially, it is two workouts, workout A and workout B, that you do MWF every week, alternating. So, one week you do ABA, next week you do BAB.

5 sets of 5 reps on each exercise.

People tend to get fatigued after hitting their 6th rep and going higher, so this is the perfect number.

Workout A: squats, bench press, bent over row

Workout B: squats, deadlift, overhead press

This workout will work your core and is a powerlifting workout. You do this workout consistently, and you'll always have this foundation even if you change the lifts you do.

If you decide to opt in on the site, don't get his daily email.

Start out with the lightest weight possible. If that means using just the bar, use just the bar. Getting your form right is the most important thing. 

The next time you workout, you will add 5 lbs to each exercise, and then do 5 sets of 5 again. If you can't get all 5 sets with correct form, you drop 5 lbs, and workout with the lighter weight again. 

If you have bck problems, I'd recommend using dumbells to do squats. 

This is Strong  Lifts .  It is the program I use.  There are lots of you tube videos on the different lifts in this.  The app for it is great and free. It starts out easy enough which I wanted, but after a month to six weeks it is harder but in a good way.  I really like this program and also recomend it.

best wishes

[fatbear]

You might want to visit a trainer for a few sessions.  Exercises like squats and dead lifts can really screw up your back if you do them wrong.  There is also technique to failing safely on a lift that should be learned.

Gaining strength might not help with your aging relatives as much as you think.  It depends what shape their in.  Dead lifting 300 lbs is a lot easier than moving a awkwardly shaped 250 lb fragile obese person.

[Deleted]

You can get lots of information from youtube.  Also try www.reddit.com/r/fitness.  It is a very helpful place with lots of information.  If you are worried about correct form, tape it and watch.  I put my phone on a chair and video lots of my lifts to check form.  It is pretty easy to compare to a youtube video.  I think I am about 3 months in and really glad I started.

[fatbear]

Would watching your recorded lifts be just a post mortem where damage could have already been done?  I've been yelled at by trainers about form before I even lifted the barbell.  I thought I was positioned correctly, but evidently I wasn't.  I'll grant that proper form is much more important for heavy* lifts.

*heavy is whatever "heavy" for you, not a specific weight.  Heavy for me is anything over 405 lbs for dead lifts.

[Deleted]

Jun 16, 2015 17:15:43 GMT -5 fatbear said:

Would watching your recorded lifts be just a post mortem where damage could have already been done?  I've been yelled at by trainers about form before I even lifted the barbell.  I thought I was positioned correctly, but evidently I wasn't.  I'll grant that proper form is much more important for heavy* lifts.

*heavy is whatever "heavy" for you, not a specific weight.  Heavy for me is anything over 405 lbs for dead lifts.

you don't have to lift heavy to check form.  Deadlift 135# and check that.  A trainer is not going to catch all errors either, just the ones they are watching.  Strong lifts starts out with an empty bar and increases 5 lb each session, so there is plenty of time to get good form before you are lifting heavy.

[joemilitary]

How old are you and what kind of baseline shape are you in?

that being said I agree on the stronglifts....or maybe try a crossfit workout. Stronglifts shouldn't take too much time.

crossfit depends on the WOD (Workout Of the Day)

I would recommend reading a magazine like Muscle Fitness Hers, also checking out you tube videos and google exercise articles.

As far as eating----chicken breasts, tuna,  fruits, vegetables, etc.  www.bodybuilding.com/fun/beginners_shopping_list.htm

[honeysalt]

How about a class?  There are lots of classes these days that focus on strength building/lifting.  I have gone to classes that have men and women from high school into their 70's.  Classes can be an intimidating idea, but in practice, I have found people to be welcoming and helpful, particularly if you aren't afraid to ask for help.  The first time I go to a new class, I find someone that seems like someone I can relate to, and ask them what I need to get set up.  I put on a lot of muscle taking weight lifting oriented classes because I was helped with form (instructor), motivation, accountability and consistency (instructor and classmates). 

Consistency is the most important factor in putting on muscle in my experience.  The motivation and accountability fuel the consistency. 

As far as food, if you shoot for 50% vegetables on your plate + a protein, you should be good. 

[ilovedolphins]

Jun 16, 2015 13:03:02 GMT -5 beergut said:

I recommend this workout to everyone who is a beginning lifter.

Essentially, it is two workouts, workout A and workout B, that you do MWF every week, alternating. So, one week you do ABA, next week you do BAB.

5 sets of 5 reps on each exercise.

People tend to get fatigued after hitting their 6th rep and going higher, so this is the perfect number.

Workout A: squats, bench press, bent over row

Workout B: squats, deadlift, overhead press

This workout will work your core and is a powerlifting workout. You do this workout consistently, and you'll always have this foundation even if you change the lifts you do.

If you decide to opt in on the site, don't get his daily email.

Start out with the lightest weight possible. If that means using just the bar, use just the bar. Getting your form right is the most important thing. 

The next time you workout, you will add 5 lbs to each exercise, and then do 5 sets of 5 again. If you can't get all 5 sets with correct form, you drop 5 lbs, and workout with the lighter weight again. 

If you have bck problems, I'd recommend using dumbells to do squats. 

I saw this one and decided to start with it.  Unfortunately the 45 lb bar at the gym is too heavy for me so I will have to start with dumbells.

[ilovedolphins]

Jun 16, 2015 19:17:28 GMT -5 joemilitary said:

How old are you and what kind of baseline shape are you in?

that being said I agree on the stronglifts....or maybe try a crossfit workout. Stronglifts shouldn't take too much time.

crossfit depends on the WOD (Workout Of the Day)

I would recommend reading a magazine like Muscle Fitness Hers, also checking out you tube videos and google exercise articles.

As far as eating----chicken breasts, tuna,  fruits, vegetables, etc.  www.bodybuilding.com/fun/beginners_shopping_list.htm

I am a 53 year old female.  I am 5'8" and weigh 149 lbs. I lift a lot at work but I found out when I went to lifting weights I wasn't very strong.  I can lift a 50 lb box at work from one place to the next but found out 10 lb dumbells were too heavy.

[beergut]

Jun 16, 2015 22:47:43 GMT -5 ilovedolphins said:

Jun 16, 2015 13:03:02 GMT -5 beergut said:

I saw this one and decided to start with it.  Unfortunately the 45 lb bar at the gym is too heavy for me so I will have to start with dumbells.

Don't worry about the weight, that will come, form is what matters. 

If you have to use a 25 lb curl bar or even a broomstick, do it. The thing that matters when you are starting out is form. 

Good luck!!! 

[Deleted]

I wanted to get into weights last year. I did a bit of research on it. I'm in my 40's and I decided that if I start lifting weights, I should probably start out with a trainer, so I won't develop bad habits like bad form. I'd rather pay for a few sessions with a trainer than be in pain and have to pay for doctors, physical therapy and possibly lose time time from work. I have to be able to lift heavy things all day at work.

So I decided to start with bodyweight workouts. Of course form is important with those too, but I figured it's easier to pay close attention to my form if I'm not also struggling to lift something. Also, bodyweight exercises are mostly compound movements that work more than one muscle group at a time, and they're the muscles we tend to use in every day life. I saw fairly quick improvement in my lower body, just using my body weight. I did core exercises too, a strong core is important for any kind of athletic endeavor, and also just for daily living. Squats and lunges obviously work your legs and glutes, but if your balance is off, you'll also be using your core muscles to help stabilize yourself in the position. I didn't really work my arms much because I have a troublesome shoulder, so I mostly did the exercises I'd learned before in physical therapy to get my shoulder back together again. My shoulder was another reason I put off the weights.

Bodyweight exercises can make you a lot stronger before you get to the point that your bodyweight isn't enough alone. It makes you stronger in a different, but imo more practical way than lifting weights because you're not always isolating muscles like people tend to do with weights. Not that I have anything against weight lifting, I'm still interested in it.

But, anything you do, you must do it regularly. Muscles only adapt when they're asked to do a little extra on a regular basis. And remember, muscles don't grow in the gym. They grow/get stronger when they repair themselves after the gym. That's why you don't work the same muscles 2 days in a row.

[HoneyBBQ]

If you are a beginner lifter, I would do circuit training instead of free weights. There are lots of great you tube videos on how to use the equipment. If you want you can have a few dumbbells at home for lifting during commercials on TV or something. But it sounds like you might feel more comfortable starting on the machines. If you don't like the you tube videos, a 1 hr training session could teach you how to use them.

As for food, you don't need anything special. Eat healthfully. Eat junk food less. Drink lots of water.

[Ryan]

I wouldn’t attempt Stronglifts if I were you. If you have problems with consistency, then you need to start out with something short and manageable where you’re not going to get injured. If I were you, I’d go with Bodyweight exercises (or minimal equipment exercises) until you’ve built your strength up. Until you’ve built a strong base through bodyweight exercises, there isn’t much of a point to progressing to free weight training.

You can get a lot of apps that give you some basic workouts based on the equipment you have. One of them is “11 minute athlete” or something like that.

[tractor]

I have been lifting weights for the past 30 years, it's just something that I enjoy. There have been several good comments so far, the key for me is find something you feel comfortable with and keep at it. Don't be afraid to ask for help, and if anyone makes fun of you they are either immature teenagers, or adults trying to compensate for some other shortcoming they have.

Don't get discouraged, sometimes work outs just suck, and don't be afraid to just quit when your not "feeling" it on any given day. But always go back to the gym the next day and try again.

For strength/muscle building use the 5 sets of 5 reps rule and add weight the next time you complete a workout successfully. Do a variety of exercises for each muscle group, even the smallest muscles help the bigger ones do more. Maintain a high protein, low fat diet and get plenty of sleep, muscles need rest to grow.

Good luck and feel free to ask questions on the physical health board, I check it regularly (although I am by no means an expert).

[beergut]

Jun 17, 2015 11:24:49 GMT -5 Ryan said:

I wouldn’t attempt Stronglifts if I were you. If you have problems with consistency, then you need to start out with something short and manageable where you’re not going to get injured. If I were you, I’d go with Bodyweight exercises (or minimal equipment exercises) until you’ve built your strength up. Until you’ve built a strong base through bodyweight exercises, there isn’t much of a point to progressing to free weight training.

You can get a lot of apps that give you some basic workouts based on the equipment you have. One of them is “11 minute athlete” or something like that.

Stronglift usually takes less than an hour, 30-40 mins when you're just starting out with no weight. 

You're not going to get injured lifting no weight. 

I understand your point here, but I don't think you should recommend someone stay away from a good intro workout when you have never done that workout. 

[Deleted]

one thing I did wrong with strong lifts was not learn about stretching and warming up properly. When the weights get heavy you will want to know this or at least I did .

[Ryan]

Jun 17, 2015 20:17:47 GMT -5 beergut said:

Jun 17, 2015 11:24:49 GMT -5 Ryan said:

I wouldn’t attempt Stronglifts if I were you. If you have problems with consistency, then you need to start out with something short and manageable where you’re not going to get injured. If I were you, I’d go with Bodyweight exercises (or minimal equipment exercises) until you’ve built your strength up. Until you’ve built a strong base through bodyweight exercises, there isn’t much of a point to progressing to free weight training.

You can get a lot of apps that give you some basic workouts based on the equipment you have. One of them is “11 minute athlete” or something like that.

Stronglift usually takes less than an hour, 30-40 mins when you're just starting out with no weight. 

You're not going to get injured lifting no weight. 

I understand your point here, but I don't think you should recommend someone stay away from a good intro workout when you have never done that workout. 

I have done stronglifts, which is why I said they should stay away.  What's the point of doing Stronglifts when the person can lift NO WEIGHT?  

[beergut]

Jun 17, 2015 21:02:25 GMT -5 Ryan said:

Jun 17, 2015 20:17:47 GMT -5 beergut said:

Stronglift usually takes less than an hour, 30-40 mins when you're just starting out with no weight. 

You're not going to get injured lifting no weight. 

I understand your point here, but I don't think you should recommend someone stay away from a good intro workout when you have never done that workout. 

I have done stronglifts, which is why I said they should stay away.  What's the point of doing Stronglifts when the person can lift NO WEIGHT?  

Because even if you're lifting a broomstick, these particular exercises make for a good workout. 

[honeysalt]

Jun 17, 2015 14:48:04 GMT -5 tractor said:

I have been lifting weights for the past 30 years, it's just something that I enjoy. There have been several good comments so far, the key for me is find something you feel comfortable with and keep at it. Don't be afraid to ask for help, and if anyone makes fun of you they are either immature teenagers, or adults trying to compensate for some other shortcoming they have.

Don't get discouraged, sometimes work outs just suck, and don't be afraid to just quit when your not "feeling" it on any given day. But always go back to the gym the next day and try again.

For strength/muscle building use the 5 sets of 5 reps rule and add weight the next time you complete a workout successfully. Do a variety of exercises for each muscle group, even the smallest muscles help the bigger ones do more. Maintain a high protein, low fat diet and get plenty of sleep, muscles need rest to grow.

Good luck and feel free to ask questions on the physical health board, I check it regularly (although I am by no means an expert).

Couldn't agree more.  I don't commit to a full workout, I just commit to showing up at the gym for 10 minutes.  Getting there is the hardest part.  If I get there and work out for 10 minutes, and I am not feeling it, I go home.  It only happens about 3-4 times a year (when I actually suit up and show up). 

[ilovedolphins]

I have lifted weights before just never stuck with it long. On the squat machine I am only to 35 lbs and the leg press I am at 50 lbs. I can probably do more but I don't want to start out too heavy and get hurt. Granted my arms are weaklings. I had the guy at my gym show me the machines and exercises. After I get to 50 lbs on the squat machine I am going to try to use the barbell. I think if I clean up my eating and get in the habit of hitting the gym I can do this.

[ilovedolphins]

One of my biggest problems is that I work rotating shifts and have a hard time sleeping.

[Deleted]

Jun 17, 2015 22:53:35 GMT -5 ilovedolphins said:

I have lifted weights before just never stuck with it long. On the squat machine I am only to 35 lbs and the leg press I am at 50 lbs. I can probably do more but I don't want to start out too heavy and get hurt. Granted my arms are weaklings. I had the guy at my gym show me the machines and exercises. After I get to 50 lbs on the squat machine I am going to try to use the barbell. I think if I clean up my eating and get in the habit of hitting the gym I can do this.

You should start doing third world squats.  You don't use any weights and it will help you when you start doing squats.  It is just sitting in a squatted position.  Google third world squats and look at the picture. Sit like that and you are doing third world squats. Probably all little kids can do it, so a 2 year old can.  It is not really an exercise, but more of a stretch for me.

[kittensaver]

I second the suggestion that you take a serious look at CrossFit. OF COURSE everyone has their love stories and hate stories with this method, but they really *do* place great emphasis on Functional Fitness (which it sounds like you want - to be able to move easily through the world, and lift and carry without hurting yourself). In CrossFit, you never do the same workout twice. Every day is different but you "hit" all muscle groups and all fitness markers (cardio, strength, endurance, flexibility, etc) over the course of a week.

Look for a Box that offers classes for beginners; also look for a Box that has at least one trainer willing to work with individuals and modify workouts when necessary; look for classes/workout sessions within the Box that are specifically non-competitive and supportive. I have the triple-whammy of FMS, CFS and MCS, and CrossFit has been a life saver for me. You will lift weights, but you will also do cardio, stretch, work on personal agility and build endurance. And the best parts? Not only do you get to work out in a structured, supportive atmosphere, but you are in-and-out in only an hour (after working up quite a sweat) and can get on with the rest of your day.

Good luck whatever you decide.

[Deleted]

The thing I really like about strong lifts is that I am constantly competing against myself. Every workout I add 5 lbs if I competed the sets last time, except dead lift adds 10 lbs.  So when I go to the gym today, I will have a personal best on bench press because I completed sets last time and certainly will be able to get one lift at the new weight.  In the 4th or 5th set when I am struggling, it helps motivate me to think if I get this, I will get a new personal best lift at next gym session.

The app tells me when I do not succeed that failure is part of the plan, which it really is.  No one can continually add 5 lbs each session to lifts so failure is inevitable for everyone.  That helps me put  the failure in perspective.

I really like strong lifts.  Today I will have new personal bests in bench press, rows, and squat .  Onward and upward.