[RWBlue]

I have been using www.bodybuilding.com to show me different exercises, but since I know I know nothing, what is the consensus about the site?

[California Jack]

It's a great site if you want to learn:

-How to talk other man into rubbing oil on you.

-best methods for body hair removal

-best banana hammock to impress men you are posing for.

-best poses to impress men that are judging you on your appearance.




Read our FAQ. We have links to better sites for exercise examples.

[RWBlue]

Originally Posted by California Jack

Read our FAQ. We have links to better sites for exercise examples.

I admit I went though the FAQ quickly, but I didn't see any place that had a tool to see different videos that worked specific muscles using different option.

Did I miss it?

BTW, I have a couple books on order, but I still would like to have a video so I can see it in motion.

[California Jack]

Number 3 middle link.

There are some other nuggets there. You should find them.

[RWBlue]

Originally Posted by California Jack

Number 3 middle link.

There are some other nuggets there. You should find them.

http://www.exrx.net?

[Galleon13]

Honestly man, you don't need to get too crazy doing this whole huge mix of different exercises. Stick with the basic staple compound exercises for all your major muscle groups, and then add a few others in there for isolation per each muscle group. If you're looking for body building type stuff, go YouTube Ronnie Coleman chest workout, or change chest to whatever other muscle you'd like to see. Or do the same thing with any other well known body builder. If that's not what you're looking for, then you need even less exercises and isolation, and men's health or crossfit type exercises, mainly the compound Olympic stuff would be good for overall fitness and strength

Outdoor Hub mobile, the outdoor information engine

[RWBlue]

This isn't about wanting to be a body builder. This is trying to figure out the machine at the apt. Complex. Additionally, i bought a set of dumbbells for when the workout room is not avaliable.

Knowing i know nothing (and i am starting from very fat) i am looking to learn the exercises i can do with the equipment avaliable to me.


Posted miles from home on a bicycle.....

[California Jack]

Don't stop riding to post on the Internet.

[California Jack]

Originally Posted by RWBlue

http://www.exrx.net?

Yes,that is it.

[RWBlue]

Originally Posted by California Jack

Don't stop riding to post on the Internet.

I was at the end of my trail. I grabbed a late lunch, cooled down and filled up the water bottles again. (No not those bottles.) Gatorade bottle and 2 liters in the Camel back.


Now I am back home. Legs feel better than the last time I did this.

[rahrah12]

Going for daily walks and changing your diet will do wonders...eventually making the walks more difficult and adding in some running, bike riding, swimming...

[Ralff]

First off, what are your goals? Strength?

Eat less and move more is the general concept behind weight loss and it sounds like you already know this. Get a copy of Starting Strength as soon as you feel that you can do free weight squats.

There is no magical routine or food that will make you lose weight and gain muscle. It takes hard work, willpower, and time. Most people fail with one of the 3 after a while.

[RWBlue]

Originally Posted by Ralff

First off, what are your goals? Strength?

Eat less and move more is the general concept behind weight loss and it sounds like you already know this. Get a copy of Starting Strength as soon as you feel that you can do free weight squats.

There is no magical routine or food that will make you lose weight and gain muscle. It takes hard work, willpower, and time. Most people fail with one of the 3 after a while.

Good question.
Part of me wants strength
Part of me wants endurance
Part of me wants just to look good.

Overall, I want to feel better, and live longer.

As far free weights, I don't have access to them and I don't have room to put them in my place. I have bicyles, a machine and now I have some dumbbells. I will probably join a gym this fall, but I am not sure I will be located when I am, so I currenlty don't want a contract.

[sappy13]

It sounds like you just want all around fitness. Start doing bodyweight exercises like pushups, pullups, chair dips, any type of abs, and squats. Combining those with some dumbbell exercises and some cardio will get you in great shape. Get in the habit of working out on a daily basis doing stuff like that, and once you get a gym membership you will be in great starting shape. Those upperbody exercises will also build your chest and arms up alot. Running will help build your legs and core up. Consistency is the key to working out. It gets easier the more you do it because you learn to enjoy it as you see gains. Dont forget to watch your diet, it plays a big role in your results, especially if you want to get leaner/cut.

If you dont know anyone that works out, do a lot of google searches and watch videos and read descriptions of proper form for freeweight exercises. Another option to give you some ideas would be to get a copy of p90x or insanity. Im not a big fan of them for myself because id rather just workout on my own, but for someone just starting they will make you do exercises that are beneficial. Or just watch each of the videos once to see some workouts.

When it comes to freeweight lifting, there are some really good knowledgeable people on this board that will give you great advise. Cant tell you how much iv learned just reading through the different posts they have made.

[Jessbanda]

Their videos suck...if I wanted an worst enemy to get inured, I'd have them follow all their exercise videos.
Google "Jess Banda videos" and you'll find my exercise library on Youtube

[RWBlue]

Originally Posted by Jessbanda

Their videos suck...if I wanted an worst enemy to get inured, I'd have them follow all their exercise videos.
Google "Jess Banda videos" and you'll find my exercise library on Youtube

I have gone through most of the videos. One of the biggest issues I have with the different sites is they don't go into what muscles are being worked. And I can not sort by the equipment I have at hand.

[BCR]

Originally Posted by RWBlue

I have gone through most of the videos. One of the biggest issues I have with the different sites is they don't go into what muscles are being worked. And I can not sort by the equipment I have at hand.

While it won't help with movements or form, look into the book Strength Training Anatomy by Frederic Delavier.

[RWBlue]

Originally Posted by BCR

While it won't help with movements or form, look into the book Strength Training Anatomy by Frederic Delavier.

Interesting enought, that is currently sitting in my cart on Amazon.

My big thing is until I join a gym, I am limited in the equipment I have access to, to the Apt complex multi machine and some dumb bells and my bicycles and occationally a pool.

So I am trying to pick the right exercizes to I exercize everything and don't duplicate the same muscle with different exercizes.

Will this book help me achieve this goal?

[California Jack]

Originally Posted by RWBlue

I have gone through most of the videos. One of the biggest issues I have with the different sites is they don't go into what muscles are being worked. And I can not sort by the equipment I have at hand.

It seems to me that figuring out what muscle is being worked by which exercise is pretty simple. Just do the exercise to failure and I think it will be intuitive at that point.

[RWBlue]

Originally Posted by California Jack

It seems to me that figuring out what muscle is being worked by which exercise is pretty simple. Just do the exercise to failure and I think it will be intuitive at that point.

Not really.

On the weight machine, I have a bar that I can pull down. I can put my hands on it wide and that works the lats. If I put them in close, ......delts? If I have my hands close together and continue to push down...Triceps?

Then I have a bar that simulates a bench press. This is going to work the triceps and pecks?

I shouldn't need to work my triceps both ways, right?

Additionally, shouldn't I be doing low reps and high weight to build muscle? Not exercising it to failure.

[California Jack]

Well, it sounds like you are figuring outwhatmuscles are being used. Although I doubt you are working your deltas with a close grip pull down

As far as working tris twice; this isn't a matter of knowing which exercises Work which muscles that is a matter of a good routine. If I were you I'd do a squat push pull full body routine two or three times weekly. What machines do you have access to that pull the weight toward you? I know the lat machine, anything else like rowing? How about pressing? Pushing the weight away from you? The bench machine, what about something that mimics pressing overhead? Squatting?

Let me know.

Oh yeah, the exrx site I pointed you to before talks about whet you are asking.

[RWBlue]

Originally Posted by California Jack

Well, it sounds like you are figuring outwhatmuscles are being used. Although I doubt you are working your deltas with a close grip pull down

As far as working tris twice; this isn't a matter of knowing which exercises Work which muscles that is a matter of a good routine. If I were you I'd do a squat push pull full body routine two or three times weekly. What machines do you have access to that pull the weight toward you? I know the lat machine, anything else like rowing? How about pressing? Pushing the weight away from you? The bench machine, what about something that mimics pressing overhead? Squatting?

Let me know.

Oh yeah, the exrx site I pointed you to before talks about whet you are asking.

I am still learning. I have the book on order. It should help.

I am playing with a couple of dumbbells, a Maxicam Muscle Dynamics Multi Max 5003 11 Station Multi Gym, exercise ball as a desk chair, grippers. Bicycle

Legs Bicycle miles

Biceps Cable Curl
or
Biceps Dumbbell curls concentration

Calves Sitting leg extension

Chest Butterfly


"Triceps
Chest" Wide-Grip Barbell Bench Press

Forearms Seated Palm-Up Barbell Wrist Curl Right

Forearms Seated Palms-Down Barbell Wrist Curl Right

Forearms Seated Palm-Up Barbell Wrist Curl Left

Forearms Seated Palms-Down Barbell Wrist Curl Left

Hands/grip Gripper

Glutes Butt Lift (Bridge)

Hamstrings Lying Leg Curls

Lats Wide-Grip Lat Pull down

Middle Back Seated Cable Rows
or
Middle Back Dumbbell Rows

[BCR]

Originally Posted by RWBlue

Interesting enought, that is currently sitting in my cart on Amazon.

My big thing is until I join a gym, I am limited in the equipment I have access to, to the Apt complex multi machine and some dumb bells and my bicycles and occationally a pool.

So I am trying to pick the right exercizes to I exercize everything and don't duplicate the same muscle with different exercizes.

Will this book help me achieve this goal?

Well done. Its a great book.

Yes it will explain what exercises hit what muscles. It has extensive pictures. Its laid out into chapters of bodyparts, and different exercises to hit those bodyparts.

[Goldendog Redux]

Considering you lack of facilities and equipment order a couple kettlebells and learn how to use em.. You can do a ton of things and they don't take up any room.

[BCR]

Originally Posted by RWBlue

Additionally, shouldn't I be doing low reps and high weight to build muscle? Not exercising it to failure.

Generally, you should be lifting close to failure no matter what the rep range. Whether it be 3 or 15+ reps.

You need to stimulate and push the muscle for results.

If you can bench 200 for 10 reps, and that 10 reps is hard, there is no sense in only benching it for 5 reps. You're just kinda going through the motion and not getting anything from it. Unless you are doing a ton of sets.

I think you are confusing the word "failure" and how we are using it. Its not failure in a long duration type of sense. Its failure to get another rep.

If you are squatting and completed 6 reps, but got stuffed on the 7th rep, thats failure.

Failure can happen at any rep range. Low or high.

As a side note, i don't think any beginner should lift to failure. That is risking an injury when form breaks down. Lifting close to failure is best. Stop short of the rep you would fail on, primarily on heavy compound movements like squat, bench, deadlifts, overhead presses etc.