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81 Comments
- cassholio, on 10/10/2007, -0/+33You have to click "next" below the itemized list of exercises (it took some time for me to locate it myself)
- CraigJ, on 10/10/2007, -3/+20Really all you need are the basics. (Bench press, Back row, squats, etc. The trick it to perform the exercises properly, which is a lot more difficult than it looks...
- POPULATIONPASTE, on 10/10/2007, -2/+15WHY PEOPLE??? Why do you post Men's Health articles? It's friggin cosmo for men, and it's pathetic. You want to get big? It's simple - Base each workout from one of the following: Benchpress, Squat, Deadlift, and pullup (and weighted pullup if you can do 8+). Add a couple complimentary exercises for each day (and switch this up every so often, but always stick to the base exercises). Eat more protein, eat low GI carbs, and eat healthy fats, and take a multivitamin. You will grow.
- N080dy, on 10/10/2007, -1/+12BEEFCAKE!
- Ghoztt, on 10/10/2007, -0/+10Good to see that there are other diggers who actually work out. I always appreciate new variations to my workout.
- lOvOl, on 10/10/2007, -0/+8Arguing about the best exercise or weightlifting routines is like arguing religion or politics. Lots of noise, little substance.
I am 31 right now and have been lifting off and on since I was 13. The most important thing in any weightlifting routine is that you actually get off your butt in the first place.
I happen to lift weights in my garage which at around 50 cents a pound for dumbbells, adds up in cost, but is worth it considering you don't have to drive to a gym just to do a 30 minute workout. With the exception of leg extensions and leg curls, every other exercise I do involves dumbbells. My current workout for instance involves 20 exercises of one set each to failure. Good luck getting a 20 set workout done in under an hour at a gym where you have to wait in line for some newbie to get off a machine. Then again, I think people should avoid machines altogether.
The fad these days from what I have read is to just do lots of sets of heavy concentric exercises such as the bench press, squat, and deadlift with dips for your triceps and pullups and chinups for your biceps, shoulders, and back and then do a gazillion crunches for your abs. These fads come and go. Once upon a time a lot of people thought you should do everything with machines because they were safer and helped you focus your attention to individual muscle groups better. I don't agree with that even though I have used machines int the past, nevertheless, the fads these days tend to be towards powerlifting exercises and the kind of "strongman" exercises you find being promoted at Gym Jones.
I use dumbbells because they are safe and simple (provided you don't usee too much weight for certain exercises), and you don't need a spotter like you do with many barbell exercises using very heavy weights. Plus as an added benefit, an all dumbbell workout will really build up your forearms and grip strength. Last but not least, dumbbell workouts are the best for stimulating neurogenesis in the brain because most exercises require your brain to work hard to balance the weight you are lifting whereas machines and barbell exercises handle most of the balancing problem for you.
But hey that is just what I do. Whether you choose to use machines or do heavy barbell exercises or else have a workout that is almost all dumbbells like I have, what is most important is that you actually do something. If you have a workout plan that involves going to the gym 6 times a week, but because of work and other commitments you only end up going 2 times a week, then you probably need to reprioritize your workout plan rather than say "ahhhh screw it, I don't have time to stay in shape". - wendelgee2, on 10/11/2007, -1/+9poverty, depression, denial, all of the above.
- humperdeath, on 10/10/2007, -0/+71a. Right hand chicken jerk- 40 to 50 reps.
1b. Wash up and go to sleep for 1 hour.
repeat - fatcat, on 10/10/2007, -5/+12I have never understood why people let themselves get excessively fat. All I do is a 30 min workout everyday and not eat too much fast food and I'm in great shape.
- CraigJ, on 10/10/2007, -1/+8This is a common myth and has no basis in fact. If you are no longer making progress you are over-training. Period. I have been weight training for over 20 years and I have tried everything. If you are hitting your muscles with the right amount of resistance, and you have proper recovery, and consume the proper amount of calories of protein, fat and carbs, you will add muscle mass.
- inactive, on 10/10/2007, -1/+7The workout is only part of the equation for packing on muscle. You also have to have right diet, nutrition (taking the right suppliments and amino acids), and of course rest.
- SmackMyMac, on 10/10/2007, -1/+6could just pull a MLB and shoot up.
- obxjdt, on 10/10/2007, -1/+5Want to be in shape without the gym fees???
Get a job framing houses!!! Full body workout for 8-12 hours a day!
When was the last time you had to lift a 16' salt treated 2x12, and carry it 25-30 yards? 20-25 times in 1-2 hours....
Goto your local lumber store, and try moving a few of them by yourself. Anywhere from 100lbs to 200lbs a piece, maybe more.
Welcome to my world. I live on the beach, 90% of the houses I build, the first floor starts at 12', and the roof is at 32-55 feet. I/we have to lift every piece of wood to where it goes.
After work we go surfing. Framing & surfing....I do care what "GQ" or "Menshealth" says....There is no training better than my day to day life. Weights all day, swim/surf for play! ***** a bow flex!!!!
After saying all that, I'd have to say, swimming is the best full body workout. I know plenty of people that are built better than I that just surf/swim and have office jobs... For the record, I'm 6' & 175-180 lbs, and can out lift most people that read this because of my day to day job (framing). - Gustav, on 10/10/2007, -4/+8LOL. Pack on size with these exercises? This is some kind of sick joke right? Oh, it's Men's Health.
- darksky100, on 10/10/2007, -1/+5why not? fast food is cheaper than eating healthy i've found...
- inactive, on 10/10/2007, -2/+6squat
deadlift
bench
these are the only three core exercises you really need. - CraigJ, on 10/10/2007, -0/+4Absolutely right. Over training (or, more properly, under recovery) is the primary reason you don't make progress.
- CraigJ, on 10/10/2007, -1/+5depression and denial, certainly. poverty? no.
- florin, on 10/10/2007, -0/+4This "program" does not make much sense.
If you're advanced, it won't help you much, as it doesn't contain the "big lifts" (bench press, squat, deadlift, chin-up).
If you're a beginner, it's too complex and it won't even prepare you very well for a real weight lifting program.
There was another front page article recently, kind of scant on details too, but that one made much more sense. It had, like, 10 principles of weight lifting, or something like that. That one was good.
People, if you wanna lift weights to get stronger and/or more muscular, learn the basic principles. Here's a funny article, which also happens to contain a lot of valid weightlifting principles:
http://www.t-nation.com/readArticle.do?id=1630700
Use the Search function on that site, read the articles, soon you'll start to figure out the basic ideas. It's kind of like this: lift heavy, focus on the "big lifts", eat a lot, get plenty of rest. That's pretty much it. - InetRoadkill, on 10/10/2007, -0/+4Wait another 20 years. You'll see just how easy it is to gain unwanted weight.
- GorfTron, on 10/10/2007, -3/+7Parallel bar dips do a lot.
- samadam, on 10/10/2007, -4/+7they give an explanation for all of them, with pictures. try clicking on "next page"
i might even use some of these, but taekwondo takes it out of me already, these are some pretty intense ones.
on a side note, firefox corrects "taekwondo" to "wonderments" - skyshock1, on 10/10/2007, -1/+4http://www.menshealth.com/cda/article.do?site=Mens ...
Printable version, skip all the advertising *****, and page click-throughs. - reyalp, on 10/10/2007, -0/+3i can get a pound of steak for the cost of a McD's quarter pounder value meal. i'm not buying the poverty thing.
- florin, on 10/10/2007, -0/+3Nutrition is one thing, supplements are another. Please don't mix the two. This is a common misconception due to supplement companies brainwashing the customers.
Supplements are just that - supplements, meaning something that's added. You must get most if not all of your protein, carbs and fat from real food. Supplements are used just to fill in the gaps.
Please eat more real food and learn to rely less on supplements. - midbc, on 10/10/2007, -0/+2now all i need is some sand and a face to kick it into
- DocHoliday22, on 10/10/2007, -0/+2Or stop being a baby and give it a go. You can't go through life preparing yourself in advance to do things.
- mysticjim, on 10/10/2007, -0/+2nice to have some variety in the exercise routine. rock on.
- headzoo, on 10/18/2007, -1/+3Maybe I'd have to see some video of those moves, but some look like they'd cause injury.
- zoroko, on 10/10/2007, -2/+4I couldn't agree more.. the basic three (bench, squat, dead lift) have built more champions than any of that weird *****. Is it just me, or does that site like to write articles like they know it all, but really its just weird ***** they made up.
- florin, on 10/10/2007, -0/+2What's amazing is that the parent comment is being dugg down.
Gustav is right. That program is lame. Here's a simple test: look at anyone training by the same ideas. What's their lean body mass? (mass without fat) At most 150lb, right?
I rest my case. - rblancarte, on 10/10/2007, -0/+2Buried for:
- The Best ____ Ever Seen - florin, on 10/10/2007, -0/+2dugg down for bosu ball
- dilbertmouse, on 10/10/2007, -0/+2Nope. Seriously though, thanks for trying.
- Crossmenjeff, on 10/10/2007, -2/+4well i'd argue most diggers will look at the article, say they'll give it a shot, and forget about it as the next colbert clip gets posted. anyone who works out even once in a while should have a pretty good idea of what the exercises entail, clicking next, or a quick google should reveal the rest
- CraigJ, on 10/10/2007, -0/+2Those are the most important, but I would add chest supported rows, and good mornings. Supplemental work to hit specific muscles, is also important.
- paker, on 10/10/2007, -0/+1You can do basics and still switch. For bench you can do flat, incline, decline, dumbbell. For legs basic squats, hack squats, sissy squats. Presses can be military, behind the neck. There are many ways to do "basics".
- inactive, on 10/10/2007, -0/+1The problem with all these tips is that they make it seem far easier than it is. I've been going to gym each day for 2 hours for the last 3 months and I've only managed to put on 3kg of weight.
- mahdaeng, on 10/10/2007, -0/+1All on one page:
http://www.menshealth.com/cda/article.do?site=Mens ... - Skanadian, on 10/10/2007, -2/+3I can't even do a pushup, how am I supposed to do these?
- inactive, on 10/10/2007, -0/+1...is that YOUR site?
- CraigJ, on 10/10/2007, -2/+3Yep, thats a great move for your tris, shoulders and lower pecs. even better with a weight belt.
- Buddhist, on 10/10/2007, -0/+1In terms of supplements, there are only a few things that actually do assist in packing on muscle, and those are whey protein isolate (actually, it's better to get a mix of whey, rather than just whey isolate), creatine, and branched-chain amino acids (BCAAs, L-leucine, L-valine, and L-isoleucine).
There is also beta-alanine, though beta-alanine does provide essentially the same effects as creatine, but can add on some extra strength when combined with creatine.
However, you are correct, obviously. What is MOST important is that you always get the right amount of protein/carbohydrates/healthy fats (mono & polyunsaturated) in your diet. Supplements can always be added on later, but for a beginner (< 1 year of training), they're not really necessary. As long as you mix up your routine every 6 weeks or so and keep up a diet of ~2000 calories for women or ~3000 calories for men, there shouldn't be much of an issue gaining muscle. - nastajus, on 10/10/2007, -0/+1muscle development, and thus fatty tissue decreasing, occurs much faster for the young than the old.
- florin, on 10/10/2007, -0/+1Well, yeah, but also there are many people who don't make very big changes and yet make progress. The key in that case is progressive increase of the load - try and make one more rep, or add a few percent more to the weight every time you train. Over time, either the muscles will adapt to the bigger stimulus (and grow and get stronger - which is the goal) or you drop the barbell on your chest. :-) Just kidding.
There are many ways to skin this cat. - florin, on 10/10/2007, -0/+1It's Men's Health, duh.
- Smight, on 10/10/2007, -0/+1You can't make a point without any actual facts to back it up. Do you actually have any statistics to back that up?
I haven't worked more than once month at the most the last couple years and only with free-weights. I'm 5'10" and my lean boy mass is 180lbs. Your case doesn't hold water. I know a couple Samoans who don't lift and have a lean body mass in the 250 pound range. Genetics are a huge determining factor.
http://www.nature.com/ijo/journal/v23/n11/abs/0801 ...
Though I agree those exercises are lame. - nastajus, on 10/10/2007, -0/+1supplement of all the following minerals, vitamins, and essential fatty acids all work significantly better when eaten with food and water. they're absorption is quite ineffective alone on an empty stomach
- krets, on 10/10/2007, -0/+1My favorite time of the month is going to the gym the week after Men's Health comes out and watching all the guys try these exercises out. It definitely adds a little extra fun to my workout.
- inactive, on 10/10/2007, -0/+1I always figured its ideal to have a job that involves daily exercise. These office jobs are killing people slowly. Many of them will die prematurely, and swimming is indeed a full body workout, plus no hard impacting on the joints. Sounds like a fun time you have.
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