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  1. #1
    Registered User ws6ta's Avatar
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    How do you know you have worked out your muscle enough?

    Do you guys work out until lets say your biceps hurt so much that you can't lift anything or what? How do you know you have worked out enough?
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  2. #2
    Home Alone Bignbuff's Avatar
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    No I just do however much is on my program. Do you use a program? Do you need one? Make sure you're only working them once a week if you've been training for a while, twice a week maximum if you're a newbie.

    Bignbuff
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  3. #3
    Registered User ws6ta's Avatar
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    Originally posted by bignbuff
    No I just do however much is on my program. Do you use a program? Do you need one? Make sure you're only working them once a week if you've been training for a while, twice a week maximum if you're a newbie.

    Bignbuff
    I'm a newbie but I still only do them once. I do need a program. Only thing is i'm 180 lbs and 20% body fat so I need some things that are not extremely hard (for example I can not do dips......and at max I can do 3 chin ups)
    Rick
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  4. #4
    Disabled Miscr Lunatic's Avatar
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    I can tell I've worked them enough when I feel they are fatigued, kinda hard to explain but they(muslce) are weaker and it feels weird.
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  5. #5
    Registered User BRIT_BEEF's Avatar
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    You don't need to do exercises like chins, dips, squats,deads etc.. to begin with. See them as something to aim for as you progress, stick with basic moves, but ones which are safer.

    Maybe try something like this to begin with.

    mon Legs legpress/leg extension/leg curl/calf raises
    tues Chest/shoulders bench press(everyone wants to)/incline dumbell press/dumbell shoulder press/side laterals
    weds off
    thurs Back wide grip pulldown/seated row/shrugs/hyper extensions
    fri Arms/abs tricep pushdowns/barbell curls/wrist curls/crunches
    take the weekend off for a well earned rest, maybe do a bit of cardio.

    Do 3 sets of about 10 reps to start with on each exercise. As you progress and I'm sure you will, add in different exercises and see what works for you.
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  6. #6
    Home Alone Bignbuff's Avatar
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    Originally posted by BRIT_BEEF
    You don't need to do exercises like chins, dips, squats,deads etc.. to begin with. See them as something to aim for as you progress, stick with basic moves, but ones which are safer.

    Maybe try something like this to begin with.

    mon Legs legpress/leg extension/leg curl/calf raises
    tues Chest/shoulders bench press(everyone wants to)/incline dumbell press/dumbell shoulder press/side laterals
    weds off
    thurs Back wide grip pulldown/seated row/shrugs/hyper extensions
    fri Arms/abs tricep pushdowns/barbell curls/wrist curls/crunches
    take the weekend off for a well earned rest, maybe do a bit of cardio.

    Do 3 sets of about 10 reps to start with on each exercise. As you progress and I'm sure you will, add in different exercises and see what works for you.
    I disagree, I think he should stick to the mass building movements to begin with in order to get some core strength. Some good excercises include

    Squats
    Deadlifts(if you have a weak lower back, I suggest you start with hyperextensions)
    Dips
    Pullups
    Calf Raises
    Barbell Curls
    Skullcrushers
    Bench Press

    Search for full body routines and find one that you think will suit you well, then post it and we'll give our opinion. Same thing goes if you wanna do a split.

    Good luck.

    Bignbuff
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  7. #7
    Member Sychokid's Avatar
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    Originally posted by ws6ta
    I'm a newbie but I still only do them once. I do need a program. Only thing is i'm 180 lbs and 20% body fat so I need some things that are not extremely hard (for example I can not do dips......and at max I can do 3 chin ups)
    Rick
    You need exercises you can do for your biceps right? This is what the post was about so i assume also since you need something other then chinups too its biceps. Some good exercises you can do are:

    Standing:
    Barbell curls
    Hammer curls
    alternating curls

    Seated:
    Incline curls
    preacher curls

    If you need help pulling together a split, just post.
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  8. #8
    Member Big F_n Jer's Avatar
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    Originally posted by BRIT_BEEF
    You don't need to do exercises like chins, dips, squats,deads etc.. to begin with. See them as something to aim for as you progress, stick with basic moves, but ones which are safer.

    Maybe try something like this to begin with.

    mon Legs legpress/leg extension/leg curl/calf raises
    tues Chest/shoulders bench press(everyone wants to)/incline dumbell press/dumbell shoulder press/side laterals
    weds off
    thurs Back wide grip pulldown/seated row/shrugs/hyper extensions
    fri Arms/abs tricep pushdowns/barbell curls/wrist curls/crunches
    take the weekend off for a well earned rest, maybe do a bit of cardio.

    Do 3 sets of about 10 reps to start with on each exercise. As you progress and I'm sure you will, add in different exercises and see what works for you.
    WTF???????????
    I'm NOT a newbie

    "Size does NOT mean knowledge in this sport".

    6'-2" Ectomorph
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  9. #9
    Registered User SUPERM4N's Avatar
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    IMO i think you should start off with a full body split and do it twice a week..focus your workouts around these exercises...

    Bench Press
    Deadlifts
    Chins
    Dips
    Military Press
    Squats

    Start of with light weights then when your comfortable withthe weight you can start adding...stick to the 5-8 rep range...
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