Some weightlifting questions...?!


Question: ok i have some questions about my weightlifting program.

1. I currently have a bench, a bar, and freeweights. i need to start some back exercises but i dont know what i can do with freeweights and a bar. can you tell me some back exercises for my back muscles?

2. i am exercising my abs, chest, biceps, triceps, shoulders. am i missing anything? and if so, can i exercise it with my equipment?

3. i am interested in gaining muscle mass. i was told that i need to do more weight, and less reps. but i think there is a problem. i dont feel sore after the workout. example: i lift 8-10 reps on my chest and about 3 sets. i never feel sore or very tired. is this normal?

4. also i left maybe twice a week. is this ok for gaining muscle mass?

thanks, much help needed


Answers: ok i have some questions about my weightlifting program.

1. I currently have a bench, a bar, and freeweights. i need to start some back exercises but i dont know what i can do with freeweights and a bar. can you tell me some back exercises for my back muscles?

2. i am exercising my abs, chest, biceps, triceps, shoulders. am i missing anything? and if so, can i exercise it with my equipment?

3. i am interested in gaining muscle mass. i was told that i need to do more weight, and less reps. but i think there is a problem. i dont feel sore after the workout. example: i lift 8-10 reps on my chest and about 3 sets. i never feel sore or very tired. is this normal?

4. also i left maybe twice a week. is this ok for gaining muscle mass?

thanks, much help needed

1- Deadlift - there is no better way to build your back. If you do them right you'll have a strong low-back and boa-contrictors running up your spine. Bent-Over rows for your lats, or better yet, skip the barbell and do pull-ups. Add weight when you get to 10 striaght pull-ups

2-Yes. A lot. You are focusing way too much on your upper body. You need to do squats and/or deadlifts. In addition to working you lower body, these will help add mass to your upper body due to the huge hormone release from doing them, as well as the strength needed to control the weight through the lift. You want all around strength and a balanced build.

3- For muscle mass, you need to lift heavy. To lift heavy, you can't lift for many reps. Target 3-5 reps, then do multiple sets. Don't let the "sore/burn" thing full you. Lactic acid doesn't mean your building mass. Also, if you want to gain muscle, you have to eat. A lot of protein (keep it lean for the most part), complex carbs like fruits and vegetables, and keep the junk to a minimum. Think good, wholesome, food. Chicken, Turkey, Fish, Beef, Fruit, Vegetables, Fiber, Milk.

4-It can be. If you lift heavy enough, it may be all you can do. If you're young (<30), you should probably shoot for at least three days a week.

Remember!!!! DON"T BENCH OR SQUAT WITHOUT A SPOTTER!!!!. You don't want to die, do you? It happens EVERY year! Many times! If you don't have a spotter, a good no spotter needed routine is
1-Deadlift
2-Bent-Over Rows/Pull Ups
3-Parallel Bar dips (like the pullups, add weight when you can do 5-10) These will develop your chest every bit as much as the bench, and are more functional.

Some books I highly recommend:
Powerlifting Basics, Texas Style, by Paul Kelso. It's got some routines, but most of all, general weight lifting knowledge and philosophy that will help you with everything else. This is a must own.
http://www.amazon.com/Powerlifting-Basic...

Power to the People, by Pavel Tsatouline
Good book. Has a mass building program right in it. Designed for people who have nothing but a barbell and some weights.
http://www.amazon.com/Power-People-Stren...

some other good sites
www.irommind.com
www.rosstraining.com (this guy is amazing)
www.dragondoor.com (beware, they are going to do their best to sell you kettlebells. Not that kb's are bad, they're not. They're great, but not for what you are looking for right now. Keep it in your backpocket for later, unless you want to change your goals and spend more money)

Good Luck and God Bless!

you can do deadlifts and rows, your missing legs, you can do squats and stiff legged deadlifts...

do heavy sets of 6sets of 9 reps trust me!!! 3*10 is so typical lol

youll have to lift 3-4 days a week 2 muscle groups each time

email 4 qs or more details

1. rows will get your back.
2. legs... do squats and lunges
3. Lou Ferrigno lifted hi rep low weight to get to his size (he played the original incredible hulk) if you are not sore, do more sets and more weight... maybe 3 6's with enough weight it pulls
4. 4 times a week, bare minimum.

You're not sore cuz you're not lifting enough times. If anything, you should lift EVERY OTHER DAY, especially if you want to build up your physique. Always leave at least one day inbetween your workouts so your body can rest, it's very important that you get the rest otherwise you won't gain anything.

You can do back exercises with the equipment you have now. Do Good Mornings, Deadlifts, and Stiff-Legged Deadlifts to work out your back (look them up on Google if you don't know how to perform these). I suggest you get a chin-up bar and use it. Chin ups are the ultimate back exercise and work out almost your entire back, especially the lats.

You need to do legs as well. With the stuff you got, you can do squats and variations of the squat. Squats strengthen all the thigh muscles and builds great legs, chest, and stamina.

Try to get heavier weights for the equipment you have now. Other than that, you're good.





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