Workout stiffness
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I've been working out for almost three years. It is only recently that I finally adjusted my routine and am now getting results.
Workout soreness can hit anyone, I sometimes get it after not going to a gym for periods at a time. However, as I do a general all-body workout this limits any soreness I experience. I've seen some people spend a day working out on particular sets of muscles, arm muscles one day, leg muscles the next, and core exercises on the third. Do not do this unless you are extremely fit though as yes you will hurt a lot after the workout is over.
Here is my workout routine (in specific order):
1) Down-to-up lift: with dumbell on floor (I use 25 lbs), bend forward via back, take dumbell, lift up towards chest, straighten back and have dumbell at shoulder level, push upwards, then reverse movement, placing dumbell on floor. This is a great starter exercise that not only works out your arms (biceps and triceps), but your back and shoulder muscles as well, and to some extent your back muscles as well. 3 sets of 10 reps per each arm.
2) Bicep curl: 3 sets of 10 reps, per arm. I prefer to have two 25 lb dumbells and alternate accordingly.
3) Tricep extension: get a weighted bar (I use 60 lbs), either lie down or sit down at an angle, lift the weight straight up, then bend your arms backwards at the elbow, then straighten. 3 sets of 10 reps.
4) Warmup Squats. I usually get a 45 lb lifting bar and do it this way. 3 sets of 10.
5) Calf Press. I do 175 pounds on this machine, and alternate with my warmup squats, it helps that the squat apparatus and the calf press are right next to each other. I usually do 3 sets of 12-15 depending on my mood.
6) Squats, Round 2: This time, I add weights to the 45 lb bar. At this point, I can do 105 lb squats. A lot harder this time around, but once you're used to it, this is routine. Again, 3 sets of 10.
(Note about squats: not everybody can simply start out doing heavy squats without issue. It takes a lot of practice and commitment to get the squat routine down pat. For me, I started out with a 45 lb bar and then gradually increased to 105. After that, squats are less of a personal hell and more of a routine. It also helps that I get passing glances from women interested in my rear and my legs, it doesn't help that these ladies are 40 year old+ cougars. When done correctly, squats can work out not only your leg and thigh muscles, but your rear end muscles as well as your back. I highly recommend doing squats instead of doing a variety of leg exercises.)
7) Bench Pressing: I can now bench 135 pounds. That's a 45 lb bar with two 45 lb patties, one on each end. The objective is to get the bar lower to your chest so that you use your chest muscles. I'm trying to get it lower, but find it is harder to lift from a lower position. These days I do 3 reps of 8 but am improving.
8) Pectoral Fly: The best way to develop your pecs is to do this machine after your bench press. I do 120 lbs on this machine, 3 sets of 10.
9) Abdominals: Well, you gotta find a way to make a six pack. 3 sets of 10. The right way to do abdominals on a machine, is to pull the top part of your body downwards, but going back to normal position VERY SLOWLY. But only use abdominal machine which feature the handles that you have to grab in a sit-up position and pull downwards. DO NOT USE THE MACHINE THAT HAS THE BAR OUT AT THE FRONT, YOU ARE NOT LIKELY TO GET ANY WORKOUT ON THAT MACHINE AS MOST PEOPLE TEND TO PUSH WITH THEIR BACK, NOT WITH THEIR GUT.
10) Forward row. I set the machine at 135. 3 sets of 10. This should round out working out the rest of the back muscles, especially the all-important latissimus dorsi. Be sure to keep your back straight for maximum effectiveness.
If time permits (and usually it doesn't, by this time, an hour and a half has passed), I usually do a variety of extra exercises, from shoulder lifts to machine exercises on legs. But this routine should cover most muscles and I find this to be highly effective. I finish my workout routine by doing 30-40 minutes of cardio, depending on the time.
Hope this helps.
Workout soreness can hit anyone, I sometimes get it after not going to a gym for periods at a time. However, as I do a general all-body workout this limits any soreness I experience. I've seen some people spend a day working out on particular sets of muscles, arm muscles one day, leg muscles the next, and core exercises on the third. Do not do this unless you are extremely fit though as yes you will hurt a lot after the workout is over.
Here is my workout routine (in specific order):
1) Down-to-up lift: with dumbell on floor (I use 25 lbs), bend forward via back, take dumbell, lift up towards chest, straighten back and have dumbell at shoulder level, push upwards, then reverse movement, placing dumbell on floor. This is a great starter exercise that not only works out your arms (biceps and triceps), but your back and shoulder muscles as well, and to some extent your back muscles as well. 3 sets of 10 reps per each arm.
2) Bicep curl: 3 sets of 10 reps, per arm. I prefer to have two 25 lb dumbells and alternate accordingly.
3) Tricep extension: get a weighted bar (I use 60 lbs), either lie down or sit down at an angle, lift the weight straight up, then bend your arms backwards at the elbow, then straighten. 3 sets of 10 reps.
4) Warmup Squats. I usually get a 45 lb lifting bar and do it this way. 3 sets of 10.
5) Calf Press. I do 175 pounds on this machine, and alternate with my warmup squats, it helps that the squat apparatus and the calf press are right next to each other. I usually do 3 sets of 12-15 depending on my mood.
6) Squats, Round 2: This time, I add weights to the 45 lb bar. At this point, I can do 105 lb squats. A lot harder this time around, but once you're used to it, this is routine. Again, 3 sets of 10.
(Note about squats: not everybody can simply start out doing heavy squats without issue. It takes a lot of practice and commitment to get the squat routine down pat. For me, I started out with a 45 lb bar and then gradually increased to 105. After that, squats are less of a personal hell and more of a routine. It also helps that I get passing glances from women interested in my rear and my legs, it doesn't help that these ladies are 40 year old+ cougars. When done correctly, squats can work out not only your leg and thigh muscles, but your rear end muscles as well as your back. I highly recommend doing squats instead of doing a variety of leg exercises.)
7) Bench Pressing: I can now bench 135 pounds. That's a 45 lb bar with two 45 lb patties, one on each end. The objective is to get the bar lower to your chest so that you use your chest muscles. I'm trying to get it lower, but find it is harder to lift from a lower position. These days I do 3 reps of 8 but am improving.
8) Pectoral Fly: The best way to develop your pecs is to do this machine after your bench press. I do 120 lbs on this machine, 3 sets of 10.
9) Abdominals: Well, you gotta find a way to make a six pack. 3 sets of 10. The right way to do abdominals on a machine, is to pull the top part of your body downwards, but going back to normal position VERY SLOWLY. But only use abdominal machine which feature the handles that you have to grab in a sit-up position and pull downwards. DO NOT USE THE MACHINE THAT HAS THE BAR OUT AT THE FRONT, YOU ARE NOT LIKELY TO GET ANY WORKOUT ON THAT MACHINE AS MOST PEOPLE TEND TO PUSH WITH THEIR BACK, NOT WITH THEIR GUT.
10) Forward row. I set the machine at 135. 3 sets of 10. This should round out working out the rest of the back muscles, especially the all-important latissimus dorsi. Be sure to keep your back straight for maximum effectiveness.
If time permits (and usually it doesn't, by this time, an hour and a half has passed), I usually do a variety of extra exercises, from shoulder lifts to machine exercises on legs. But this routine should cover most muscles and I find this to be highly effective. I finish my workout routine by doing 30-40 minutes of cardio, depending on the time.
Hope this helps.
Last edited:
Ok, maybe I am overdoing it:
Day #1
Bench Press 4 sets 10 reps 135 lbs.
Machine Fly 4 sets 10 reps 75 (on machine, whatever that means)
Lateral Pulldown 4 sets 10 reps 90 (on machine, whatever that means)
Seated Row 4 sets 10 reps 90 (on machine, whatever that means)
Shoulder Fly Raises 4 sets 10 reps 15 lbs.
Military Press 4 sets 10 reps 60 lbs.
30 minutes on treadmill
Day #2
Squats 4 sets 10 reps 135 lbs.
Leg Extension 4 sets 10 reps 90 (on machine, whatever that means)
Leg Curl 4 sets 10 reps 90 (on machine, whatever that means)
Calf Press 4 sets 10 reps 180 lbs.
Barbell Curl 2 sets 10 reps 80 lbs., 2 sets 10 reps 60 lbs. (I'll admit, 80 lbs. was heavy for me).
Tricep Pressdown 4 sets 10 reps 75 (on machine, whatever that means)
30 minutes on Bike
30 Minutes on Eliptical
Guess I'll ease up a bit.
Day #1
Bench Press 4 sets 10 reps 135 lbs.
Machine Fly 4 sets 10 reps 75 (on machine, whatever that means)
Lateral Pulldown 4 sets 10 reps 90 (on machine, whatever that means)
Seated Row 4 sets 10 reps 90 (on machine, whatever that means)
Shoulder Fly Raises 4 sets 10 reps 15 lbs.
Military Press 4 sets 10 reps 60 lbs.
30 minutes on treadmill
Day #2
Squats 4 sets 10 reps 135 lbs.
Leg Extension 4 sets 10 reps 90 (on machine, whatever that means)
Leg Curl 4 sets 10 reps 90 (on machine, whatever that means)
Calf Press 4 sets 10 reps 180 lbs.
Barbell Curl 2 sets 10 reps 80 lbs., 2 sets 10 reps 60 lbs. (I'll admit, 80 lbs. was heavy for me).
Tricep Pressdown 4 sets 10 reps 75 (on machine, whatever that means)
30 minutes on Bike
30 Minutes on Eliptical
Guess I'll ease up a bit.
a 1 player said:Ok, maybe I am overdoing it:
Day #1
Bench Press 4 sets 10 reps 135 lbs.
Machine Fly 4 sets 10 reps 75 (on machine, whatever that means)
Lateral Pulldown 4 sets 10 reps 90 (on machine, whatever that means)
Seated Row 4 sets 10 reps 90 (on machine, whatever that means)
Shoulder Fly Raises 4 sets 10 reps 15 lbs.
Military Press 4 sets 10 reps 60 lbs.
30 minutes on treadmill
Day #2
Squats 4 sets 10 reps 135 lbs.
Leg Extension 4 sets 10 reps 90 (on machine, whatever that means)
Leg Curl 4 sets 10 reps 90 (on machine, whatever that means)
Calf Press 4 sets 10 reps 180 lbs.
Barbell Curl 2 sets 10 reps 80 lbs., 2 sets 10 reps 60 lbs. (I'll admit, 80 lbs. was heavy for me).
Tricep Pressdown 4 sets 10 reps 75 (on machine, whatever that means)
30 minutes on Bike
30 Minutes on Eliptical
Guess I'll ease up a bit.
May want to add some abdominal work like crunch's, back arches, side cruch's etc.
Don't obsess with weight, once you have proper technique weight comes with time. Heavy weight, bad technique, accident waiting to happen.
Drink fluids while working out.
Maybe try pyramiding after you get comfortable: low to high weights back to low.
And unusual as it may seem, proper breathing is also key.
Proper grip is also important.
Yes, try easing up a bit, do three sets instead of four. And also drop the weights a bit. If doing 80 lbs biceps curl is difficult (I'm assuming you're using 2 40s instead of 2 80s of course), then drop to 60 instead. The idea here is that you want to do these exercises 1) slowly and smoothly, and 2) without using anything else to lift those weights other than what the exercise is supposed to do. A common thing to do is to throw your back into every exercise that you perform and as a result you not only stress your muscles but you also stress your back and any related joints.
Some other points:
- I think the machine fly and the shoulder fly work out the same muscles with the same points. You could consider doing one instead of the other.
- I think the military press is basically pushups with a weight on your back, right? Same thing as benchpressing.
- Use only ellipticals. I find them more effective then either the bike or treadmill.
- Lateral pulldowns also work out the same muscles as seated row. However in this case they are exercised differently.
- Again, squats also take care of your hamstrings and your quadriceps. So you really don't need to do all those leg exercises. But that's me.
One other thing: get workout gloves. The benefits of these gloves cannot be understated, especially when you are benchpressing. Having a nice cushion between your hands and the weights ensures your hands are not calloused. And it also makes the weights easier to lift without worry that your skin is being pinched in various spots on your hands.
I have to say though that I am impressed with your lifting ability. Far surpasses mine and I have been working out for 3 years. But then again, I used to be one of those 90 lb weaklings in high school who always got stuffed into lockers during the lunch hour.
Some other points:
- I think the machine fly and the shoulder fly work out the same muscles with the same points. You could consider doing one instead of the other.
- I think the military press is basically pushups with a weight on your back, right? Same thing as benchpressing.
- Use only ellipticals. I find them more effective then either the bike or treadmill.
- Lateral pulldowns also work out the same muscles as seated row. However in this case they are exercised differently.
- Again, squats also take care of your hamstrings and your quadriceps. So you really don't need to do all those leg exercises. But that's me.
One other thing: get workout gloves. The benefits of these gloves cannot be understated, especially when you are benchpressing. Having a nice cushion between your hands and the weights ensures your hands are not calloused. And it also makes the weights easier to lift without worry that your skin is being pinched in various spots on your hands.
I have to say though that I am impressed with your lifting ability. Far surpasses mine and I have been working out for 3 years. But then again, I used to be one of those 90 lb weaklings in high school who always got stuffed into lockers during the lunch hour.
azstraph .... most of what said is incorrect.
chest flys and shoulder flys work 2 different muscle groups
bench press and military press also work 2 totally different muscle groups.
A1PLAYER ....... you should consider doing a full body workout with light weights for the forst little while. I would do 1 day on then 3days of rest then one day on. you can do cardio and abs every second day but give your muscles a chance to recover fully.
chest flys and shoulder flys work 2 different muscle groups
bench press and military press also work 2 totally different muscle groups.
A1PLAYER ....... you should consider doing a full body workout with light weights for the forst little while. I would do 1 day on then 3days of rest then one day on. you can do cardio and abs every second day but give your muscles a chance to recover fully.
azstraph said:
Nothing to be impressed about. I have done labour jobs off and on for most of my adult life, so I pretty strong (or so I've been told) to begin with. I agree that the difficult thing about weight lifting is isolating muscles, when everything I have done in the past (working), is to use as many groups as possible to make the job easier. I'm like 240 lbs. to start.
Perhaps I did not make myself clear about the exercises.
Military Press: Lifting a barbell over your head.
Lateral Raise: Dumbells at sides and lifting sideways until you get a Jesus Christ pose. Both are for shoulders.
Two words: Tiger Balm. I rub it on my muscles when they're sore, wait 'till it kicks in to do my stretching, and I'm good to go. Sometimes I use it on my clients, on their shoulders and such. Personally, I prefer the 'hot' (clove+ginger) sensation over the 'cold' (menthol) feeling, so I go for the red balm over the white one, but it's a matter of preference.
You can also just buy straight clove oil (about $5 for a little bottle), which is the main ingredient in the balm that makes it feel "hot" on your skin, and mix it with a little lotion or baby oil, then rub this into your skin. You'll save money this way. If you rub the oil directly on your skin, it will burn, so avoid sensitive areas like under your wrists, underarms, inner thighs, etc... You'll figure it out.
This is, of course, assuming you have no qualms going to the gym smelling like a Christmas tree (I don't, but I do my stuff at home, so it isn't really a concern); I would prefer this over some stinky guy's nasty B.O., but again, matter of personal taste.
Also, hot showers, long baths, a dip in a whirlpoo with really great jets if at all possible. If you're really working out heavy, you might want to consider a sauna after your workout? I've also found this helpful in the past. Just be sure to drink lots of water.
Hope it helps. Good luck working on that hot body of yours!
You can also just buy straight clove oil (about $5 for a little bottle), which is the main ingredient in the balm that makes it feel "hot" on your skin, and mix it with a little lotion or baby oil, then rub this into your skin. You'll save money this way. If you rub the oil directly on your skin, it will burn, so avoid sensitive areas like under your wrists, underarms, inner thighs, etc... You'll figure it out.
This is, of course, assuming you have no qualms going to the gym smelling like a Christmas tree (I don't, but I do my stuff at home, so it isn't really a concern); I would prefer this over some stinky guy's nasty B.O., but again, matter of personal taste.
Also, hot showers, long baths, a dip in a whirlpoo with really great jets if at all possible. If you're really working out heavy, you might want to consider a sauna after your workout? I've also found this helpful in the past. Just be sure to drink lots of water.
Hope it helps. Good luck working on that hot body of yours!
Okay I thought military press was something else. Someone once told me that military presses is a form of KP punishment by forcing you to do pushups with a large weight on your back. Ouch.
I know what a lat raise is. Don't know what your machine fly machine does, but the one that used to be at my gym was basically a lat raise machine but doing the same lat raise motion. It did the same muscles as the shoulder raise.
Chuckparker: That chest fly you are talking about is usually called a pectoral fly. And I know both do different sets of muscles.
We're all on the same ball here, we just need to get our machine names straightened out.
I usually do my routines three times a week: Mondays, Wednesdays, and Saturdays. Unfortunately I didn't go today given that I am currently sick as a dog.
Finally, NEVER, EVER eat instant ramen noodles before a workout. Otherwise you will regret it.
Military press, rear delt's (shoulder)
Lateral raise, lateral deltoid
Don't forget front raises for front delt's. Same motion as lateral but directly in front and finish a little higher to get full range.
Machine fly = chest fly = pectoral flys. Better with dumbell weight, can get a more natural range of motion.
With most machines you do not get the correct motion, better to find a way of doing the weight with either a dumbell or barbell (dumbell giving the more natural range). Some machines work good in letting you overload the muscle, but only once the muscle has a good foundation to build on.
Lateral raise, lateral deltoid
Don't forget front raises for front delt's. Same motion as lateral but directly in front and finish a little higher to get full range.
Machine fly = chest fly = pectoral flys. Better with dumbell weight, can get a more natural range of motion.
With most machines you do not get the correct motion, better to find a way of doing the weight with either a dumbell or barbell (dumbell giving the more natural range). Some machines work good in letting you overload the muscle, but only once the muscle has a good foundation to build on.
^ my athletic therapist and chiropractor both agree, except for a very small amount of light stretching. it took alot of me to buy into this new view... went against all that I have learned prior...
it's important for performance, but not injury prevention- atleast that's the new philosophy bought into by the medical field.
ie, stretch if you are going to compete in, say- waterskiing or wakeboarding, but not before hitting heavy weights (you actually exhaust your muscles by stretching and pre-tear tissue without causing an overload on the muscle, which is so important for building size and strength in muscles) ... stretching brings in a muscle killing catabolic effect and inflammation.
sounds like you know what you are doing w3b, when hitting the gym with hockey players they'll do say, bench press with an unloaded bar- just the 45lbs... and run through 2 sets of 15 to 20 quick reps and a 3rd set of 3 reps slowly with pure control, a mental imagery thing to help train muscle activation... then they go onto loading the plates on the bar.
it's important for performance, but not injury prevention- atleast that's the new philosophy bought into by the medical field.
ie, stretch if you are going to compete in, say- waterskiing or wakeboarding, but not before hitting heavy weights (you actually exhaust your muscles by stretching and pre-tear tissue without causing an overload on the muscle, which is so important for building size and strength in muscles) ... stretching brings in a muscle killing catabolic effect and inflammation.
sounds like you know what you are doing w3b, when hitting the gym with hockey players they'll do say, bench press with an unloaded bar- just the 45lbs... and run through 2 sets of 15 to 20 quick reps and a 3rd set of 3 reps slowly with pure control, a mental imagery thing to help train muscle activation... then they go onto loading the plates on the bar.
