I want to start working out but need help :)

mucho_mucho · Post by **mucho_mucho** » Wed Jun 25, 2008 1:02 am

WZZUP PEPs

I havent really worked out in life ony for 4 months then stopped.. i want to start again but dunno from where to start so i came to this website for help.. i really want to work out arms, shoulders, chest, and legs the most... i am a goal keeper in soccer so i want to be having a more reaching ability and GREAT reflexis... any help will be appreciated

i am going to apply for YMCA tommorow so hopefully by the end of this summer i will have a good body lol.. am willing to take it to the extreme so i can be having the athelete body

THANK YOU

swanso5 · Post by **swanso5** » Wed Jun 25, 2008 1:19 am

seach "your body is a barbell' by alwyn cosgrove and do as written...you need to be able to handle your own body before adding wts

for food go to diet scetion and read "read before posting..."

mucho_mucho · Post by **mucho_mucho** » Wed Jun 25, 2008 8:45 am

will i would appreciated if you just put the LINKS for them so i dont have to dig for em... thank you

swanso5 · Post by **swanso5** » Wed Jun 25, 2008 6:30 pm

well you're making more work for me then making you're lazy and probably won't follow it nayway then

mucho_mucho · Post by **mucho_mucho** » Wed Jun 25, 2008 9:48 pm

swanso5 wrote:well you're making more work for me then making you're lazy and probably won't follow it nayway then

LOL ... dont judge with out knowing... i searched on the forums and nothing came up... i tried google and gave me this:

http://www.elitefts.com/documents/body_barbell.htm

for the read before posting i found it thanks

swanso5 · Post by **swanso5** » Wed Jun 25, 2008 10:05 pm

that's the one...now apply them both

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 12:11 am

i just have some questions

A1: Bulgarian split squat: 2 sets x AMRAP each leg @ 333, 30 sec rest

what is AMRAP???

and 2 sets meaning 12x each??

what is 333???

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 12:13 am

also what is A1, A2, B1, B2 ...etc??

please answer me swanso

thanks for the help

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 12:32 am

amrap - as many reps as possible (while keeping technique perfect)

the number of reps per set is next to it so if it says 2 sets x 15 - 20 then do 20 reps of an exercise in 2 different sets (i.e. 20 reps, rest, 20 reps again...)

333 - is lifting tempo so you'll lower in 3secs, hold the mid point x 3secs then lift in 3secs for each and every rep

A1, A2, B1, B2 etc - these are antogonist supersets or basically alternating sets...if A has 2 exewrcises (squats and push ups) then you'd do 1 set of squats, rest as prescribed, 1 set of push ups, rest, squqts etc until all A's are completed...if A has 3 exercises then they'd be like squats, rest, push ups, rest, chin ups, rest, squats etc

make sense??

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 1:00 am

swanso5 wrote:amrap - as many reps as possible (while keeping technique perfect)

the number of reps per set is next to it so if it says 2 sets x 15 - 20 then do 20 reps of an exercise in 2 different sets (i.e. 20 reps, rest, 20 reps again...)

333 - is lifting tempo so you'll lower in 3secs, hold the mid point x 3secs then lift in 3secs for each and every rep

A1, A2, B1, B2 etc - these are antogonist supersets or basically alternating sets...if A has 2 exewrcises (squats and push ups) then you'd do 1 set of squats, rest as prescribed, 1 set of push ups, rest, squqts etc until all A's are completed...if A has 3 exercises then they'd be like squats, rest, push ups, rest, chin ups, rest, squats etc

make sense??

yeah thank you much better now i understood them better.... i also youtubed the excersies i didnt know and it was good lol.... so you say keep doing this program for 4weeks before starting picking up weights??.... at the end of the article should i follow what he says that when i find it easy go take 5Ib dumbell and start over?? or you think i should start on the real thing like benching squating and all those things??

sorry english isnt perfect lol

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 1:49 am

yeah i'd probably do another 4 weeks with added wt on second thoughts...on the off days opractice squatting and deadlifting with the bar and no wt...again go to youtube andf google them to get the correct technique down before using wt with them...even better have someone show you

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 4:07 pm

so do you think i should do this excersise constatly seven days a week like one day upper body and the second lower body???

swanso5 · Post by **swanso5** » Thu Jun 26, 2008 4:10 pm

i'm pretty sure it says to do 4m sessions a week of the program...mon, tue, thu, fri...do sprints on 1 other day and interval training on another with 1 day off a week

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 8:25 pm

all right thanks for the help i will post some results in 2 weeks and see if this body weight training is good or not

mucho_mucho · Post by **mucho_mucho** » Thu Jun 26, 2008 9:14 pm

i got a problem swanso lol

...... i cant do dips or chin ups because i dont have the material for them at home .. is their an alternative excersie for them?