New Workout Guide

New Workout Guide​

After much dispute and members instilling their insight into my previous guide, I have decided to make a recreation of the previous workout guide which I had created. This 'new' workout guide will cover basically every aspect of working out, other than the eating process. I know many people consider eating an important role in working out, but this guide isn't about how to eat properly. Hope you enjoy the work I am redoing, more thoroughly of course.

Table of Contents:
1. Supplement Intake
2. Warming Up
3. First Timer?
4. Workout Schedule
5. Biceps & Chest
6. Triceps & Shoulders
7. Back & Legs
8. Core
9. Cool Down Period
10. Pointers & Member Input (Based on experience)​

Supplement Intake: Remember, this is based on my opinion and my prior knowledge of weightlifting, not what you've read. If you can provide concrete proof that something is incorrect, post the link and I will decipher whether or not the source is credible.

• BNS No-Explode; this supplement is not a creatine based product. This is to be taken 25-40 minutes prior to a workout. When taken the first time, initially use one scoop of the BNS product. Once you body begins to regulate the intake of this substance you make increase you intake to two scoops of the BNS product, but do not exceed more than 3 scoops as stated on the product. This product will give your workouts a productive boost and increasing the repetitions which you will be able to put forth. Whenever buying a preworkout supplement you want to make sure it has a low caffeine serving.

• SuperPump 250; this is a product which is made by Gaspari Nutrition. This is basically the same product as no-explode by BNS, but I find this to create less gaseous activity inside of my stomach, which is important. Any preworkout supplement is going to create initial discomfort, but that's why your are supposed to take in the substance 25-40 minutes prior to a workout. Once you body begins to regulate the intake of this substance you make increase you intake to two scoops of the BNS product, but do not exceed more than 3 scoops as stated on the product.

• SizeOn; This is a post workout supplement made by, again, Gaspari Nutrition. This product will help you gain lean muscle mass and should be taken after a hard workout. You may take the product in the narrowing minutes of your workout, but it's recommended that it is taken immediately after a workout. This is a creatine based product and there has been some studies which deem creatine harmful, but no serious effects have been noted. It's simple, if you are uneasy about the intake of creatine, then simply don't use it. I have taken this and it has visibly increase my overall muscle mass. You will only intake one scoop of this product after a workout, with no increased intake.

• Whey Protein; this product can be found by many different vendors, but I find the whey protein by GNC is the best quality. Protein is a complicated substance which is great for building mass. When you increase your protein you are building muscle the proper and safe way. You should take 2-4 scoops of whey protein per day, which will help you increase overall mass on a daily basis.

Warming Up: Remember these are the warm up techniques which I use, not what others prefer. Mostly when lifting weights, the only warm up you need is a good stretch. You want to make sure you're careful in your warm-ups, these are essential in your safety.

• Three sets of 15 push-ups should warm a lot of your muscles allowing them to be less tense and more relaxed. When you allow your muscles to become warm, you are decreasing the likeliness of injury to the muscles which you are going to focus on in your upcoming workout.

• The elliptical is a great warm up source. If you use the hand guides they will help you work multiple muscles in your back, not to mention your legs and thighs. This is important because workouts which work primary muscles such as the lower back and upper back can also work your legs secondarily.

• Finally, a strong stretch will allow you to work on specific body parts which you will be working in your exercise regimen. I personally recommend specifically stretching the legs, the pectorals, the neck, the shoulder blades and the lower back.

First Timer?: If you're a first timer it's really no big deal, you're just going to have to work harder. Much of what you do is going to focus on your upper body and you want to make sure you follow perfect form. Below are listed some guidelines you should follow.

• You are going to want to build the overall mass and strength of your body. To do this you are going to need to workout multiple body parts per workout. For the first month of lifting you should begin to formulate a routine and have put on some strength/mass.

• I recommend using machines for the mass building period. To build mass you are going to do heavier weight, with less repetitions. Instead of doing, let's say 85lbs. on the fly's machine, and you can do that for 12 repetitions for 3 sets. Instead of staying at a consistent weight you should start a little lower than 85lbs., perhaps 80lbs., for 12 repetitions for 1 set. Then begin to increase the weight. For a beginner I would recommend increasing by 5-10lbs. at most. In this scenario we will be increasing 10lbs. per set. Now you will increase the previous weight of 80lbs. to 90lbs. and do that for 10 repetitions. For your last set increase the weight to 100lbs. and preform 8 repetitions. There, you have completed your 3 sets and should now move onto your next workout.

• For your first workout I would work multiple body parts; chest, triceps, biceps, forearms, thighs, shoulders and back. Your workout should be anywhere from 60 minutes to 80 minutes. For each specific body part you should do 2-3 exercises in your first month of mass building, this way each body part gets attention.

Workout Schedule: This is a schedule, which I follow, for all my workouts. This way I remember which body parts have workouts which interlink each other. When working out you want to work out similar body parts which have workouts which use both muscles. A lot of workouts which primarily workout the triceps, secondarily workout the shoulders.

• Day 1: Biceps & Chest

• Day 2: Triceps & Shoulders

• Day 3: Back & Legs

• Day 4: Core

Once you have completed the 4 day cycle, you should repeat the process unless you would like to incorporate some cardiovascular workout into your schedule. So, after day 4 would come day 5: biceps & chest.


Biceps & Chest: Firstly, we will break down bicep workouts. Biceps aren't technically the most useful muscle, but when looking to achieve a symmetrical form there's some muscles you have to workout which aren't necessarily the most useful ones. Bicep workouts:

• Standing barbell curl: You should take the the curl bar which has the indents on it, otherwise known as the integrated bar. Take this bar and put your hand on the inside of the indents, which is considered close grip. This will work the upper part of the bicep. You should lift the bar up to your chest, without using your back, and let the bar down slowly and not just drop it. Make sure you keep your elbows tucked to the sides and only use your arms to lift the bar.
  
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• Alternating dumbbell curls: Take a comfortable dumbbell weight in each hand. Hold the weight so your palms are facing your hips (the wide face with the amount of weight on it facing out). You should start with your right arm and curl the dumbbell to your chest and make sure you rotate the weight so your palm is facing your chest with your elbow tucked to your hip. Next, do the same with your left arm with proper form.
  
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• Hammer curls: Take the dumbbells the same way you did previously, but instead of rotating the weight with your palm up to your chest, just take the weight and pump it to your chest.
  
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Now we move on to a few chest workouts:

• Dumbbell chest press: Take some dumbbells which you have used before. Find a nice flat bench and setup. Lay on your back with the dumbbells in hand by your sides. Now begin to press the dumbbells up and when coming down only drop your arms to form 90 degree angles.
  
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• Barbell bench press: Take a longer barbell and put your desired weight on both sides. Once you have done this, lay on the flat bench on your back. Place you hand 1 foot wider than shoulders distance and remove the back from the holds. Drop the bar to your chest slowly then press it back upwards.
  
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• Push up: The push up is very self explanatory and you should do 20-30 of these per set. This is a great way to build pure muscle. To increase the toughness of a push up all you have to do is have a friend put a weight on your back. There are many variations of the push up such as star push ups and one armed push ups. Make sure you stay shoulder width apart and go slowly with perfect form. You want to make sure you are doing everything correctly which would secondarily workout your biceps and back.

Triceps & Shoulders: Firstly, we will speak of triceps exercises.

• Cable pulldown: There are machines which are called the cables. Essentially, it's a pulley system which you can choose an amount of weight which you want to put forth. You should set your desired weight and then move the cable hookup to the top. Once it is at the top, put on the single arm attachment. Then put your hand on the attachment with your palm facing down. Then begin to push down the hand grip and keep your arm at your side.
  
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• Skull crushers: Take the same integrated barbell which you used earlier. Find a bench which is flat and lay on it. Put the barbell on your stomach and lift it up with your arms straight up. Then begin to drop the bar to your head and only go down to 90 degree angles with your arms, towards your head. Then press the bar back to your head.
  
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• Shoulder press: Take a flat bench and incline it so it forms a 90 degree angle. Take the dumbbells which you used earlier and hold them, palms facing upwards next to your head. Begin to press the weights above your head and dropping them back down slowly to 90 degrees.
  
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• Dumbbell front raise: You are going to want to take the dumbbells which you used earlier. Take the same bench which you adjusted to 90 degrees earlier. Put the dumbbells at your side and begin to raise it to the level of your chin. Remember only to use your shoulder to lift them. Keep your arm locked and lift with full force.
  
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Back & Legs: Legs are important and can be worked multiple ways. The most obvious and practical way which people workout their legs is by running. Running is good, but depending upon where you run, you could he hurting your knees. Always try to run on a track, they are almost at every high school in your local area. For a semi experienced runner, I would recommend running 1-2 miles at a jogging pace, but under 8-9 minutes per mile. You always want to make sure that you are breathing in through your nose and out through your mouth, this will increase lung capacity with practice. As for leg workouts:

• Leg press: The leg press machine is a very useful one. Take the desired weight which you want, then take the plates and place them on both sides of the machine. Begin by laying on your back and placing your legs on the platform. You want your legs to be a few inches in front of your shoulders and about shoulders width apart. Then begin to descend down, but make sure you are bending at the knees and do not let your chest go over your toes.
  
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Now for some back workouts:

• Barbell shrugs: Barbell shrugs are a nice way to increase the size of your traps and upper back. You should take a long benching bar and put weights on both sides. Grab the weights palms down and stand straight up, knees locked, legs shoulder width apart, arms are your sides and back straight. No you are going to basically shrug the weight, but do not use your arms, only the shoulder area.
  
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• Reverse fly's: You are going to want to take the same dumbbells which you used before. Now, bend over creating a 90 degree angle at your waist. Now take the weights a begin to move them upwards, crunching your back, almost like you have wings.
  
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Core: Core is a very simple portion of the body to workout. In any exercise you do, if you keep your feet and knees together and your core tight you will be working your abs. Most of the exercises for the core can be done at home as they don't particularly require weights. The best workout which I find are sit ups and crunches. Any workout where you keep your core tight, you are going to be straining the muscles which will allow them to expand/harden. Another exercise which works nicely is called the plank. You should get a good rubber mat and lay down on your stomach. Now put your elbows down on the mat shoulders width. Keep your back, neck and head all at the same level, somewhat like a plank. Tighten your core and hold the position for 2 minutes or so.

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Cool Down Period: Cooling down is very important. Once you have completed a workout it is not good just to stop everything you are doing and go home. You should finish of by lifting some light weights to settle your body down. Another method of cool down which is very effective is taking a mile walk. This would give you a nice rest and calm the overall speed of your heart rate. You want to make sure that you have cooled your heart rate and then you are ready to go home.


Pointers & Member Input (Based on experience): This is a section which any member which posts their insight, will be recognized and their post will be quoted and put here. When working out people use different methods and I will be willing to include other members opinions here.
1.

 

Cool. Skull crushers make me freakin sore But they make me look like stud. Thanks for the guide.

 

I was suppose to be the first post you nurd, you should have told me you made your guide sooner :'(!!

Good guide though, 10/10.

 

Thank you, this guide is definitely an upgrade from the previous one I made. I hope the videos which I embedded can help members out with form and are helpful in describing the workouts.

 

I love your guide, and I may actually use this to become stronger with all the time I have on my hands, Since I don't like sports and my parents want me to do more than computer. It looks very detailed and I'm glad you added the Growth Supplements to the guide. I myself wouldn't have thought of it right away but this looks like it took you a great deal of time and effort.

There's only one thing that I thought would be good to add to the "Back and Legs" Section, but sadly I can't bring myself to remember the name of the exercise, but I can remember the steps for it.

It's to work the your calves(may be spelled wrong, please correct if is). In a standing position, take the barbell and place it behind your neck, upon your shoulders. Place your arms in a 90 degree angle and hold the barbell on each side of the bar. Then lift using only your heals and do about 2 sets of 20-30 reps .

It's what I did in weightlifting last year and I thought it was actually working them fairly well.

9/10. - Also, please post the exercises you think wouldn't work as well as others or wouldn't work at all in order to end people suggesting things you've already thought of and disproved to work.

Great job!

 

10/10, very detailed guide. Might just use this to get buff! ^_^

 

supplements are not good

 

Nice guide, nice effort. 9/10 should add a daily real world food do's and dont's as that is what i struggle with most

 

Forgot the basic squat? one of the most basic leg/back workouts.

Otherwise, Didn't see too much things you missed

9/10

Decent Guide

 

Again, I was just providing a few examples. The basic leg press machine works out the exact same muscles that the squat does, aside from lower back. I figured that it's impossible to include every workout, so I just wrote a few with videos. Thanks for the CnC.

 

Nice guide, I may try it out sometime.

 

I disagree with certain things (haven't read it all) like not raising your heart rate before you stretch and other things but this is a pretty good guide if your willing to read it.

Well deserved 9/10

 

Great guide, love it.

 

nice guide dude well dun