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I need some advice and knowledge for working out

rollin_stoned

Bluelighter
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Feb 3, 2009
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I'm making an effort to work out on the weekdays for a minimum of 30 minutes a day. (This is how long I currently work out for due to my lack of endurance, for I've never worked out a day in my life.) I do a circuit workout with a variety of resistance machines as I incorporate cardio by going on a stationary bicycle in between each machine.

This is my routine-
12 reps of 90 lbs for a biangular shoulder press
12 reps of 110 lbs for a seated leg press
12 reps of 70 lbs for a biangular vertical chest press
12 angled sit-ups
12 reps of 90 lbs for a seated leg curl
12 reps of 70 lbs for pecs/12 reps of 37.5 lbs for rear delts on the pec/read delt machine
12 reps of 110 lbs on the abs crunch machine
12 reps of 45 lbs on the triceps extension machine
12 reps of 75 lbs on the leg extension machine
12 reps of 37.5 lbs on the biceps extension machine
12 reps of 130 lbs on the lower back machine
12 reps of 70 lbs on the lat pulldown machine
12 reps of 40 lbs on the abductor machine
12 reps 30 lbs on the adductor machine
12 reps 65 lbs on the inclined upper chest press

I take an Endothil-CR 30 minutes before I work out and drink GNC's Lean Shake.

What I need advice with is what type of shake I should go for. I want good muscle definition but I'm not going for a body builder type. Somewhat ripped, but not too muscley. I still want to keep my slim body type, but with muscle. So what type of protein shake should I get and what type of supplements should I take. Also, for those of you who have taken Endothil, what are your thoughts on it?

Also, how good does my work out routine seem to you? What should I change? I mainly want to focus on my upper body for thats where I want the most muscle definition.
 
Generally people are going to tell you that you shouldn't rely on machines and should put more focus on your core muscles first.
 
I agree with 'yougene'. I'd recommend not using machines. If you DO make sure they are the type of machine that allows for muscle movement not the machines that control 100% of your movement. I'd choose free weights first, then the (good) machines. I find that combining Running/elliptical as warm-up, free weights with squats/lunges, pushups/pullups with the RIGHT machines is the best approach. As far as protein powders go I would talk with a professional (personal trainer). Usually you can get one free session from a gym (if you have a membership). Are you a member of a gym?

I'd seriously recommend that you not rely on machines for your upper body. Do you know which machines I'm referring to that are best? If not, just ask the gym employee which machines are best for you and they should point you to them. They are usually off in a separate area. Free weights will not let you down. I'll get back to you on the protein/supplement response.
Now, I'VE got to go to the gym :)
 
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): why don't machines work? And as weird as it may say, my gym doesn't have free-weights. I'm in a local community junior college and I signed up for the gym class because I needed 1 extra credit hour so that I'm a full-time student. All that is in there are the resistance machines, stairclimbers, treadmills, ellipticals, and all that junk.
 
^your post about working out with machines reminds me of an old book by Sam Fussell (spelling?). I think the title was something like "Muscle."

But in sum, Sam started working out strictly with machines. And in a few short months, he made noticable progress. But, pumping up has sort of a "heroin-like" effect. Soon, Sam befriended the other muscle-heads at the gym, who showed him how to use the free weights. From there, he made more progress, to the point that he actually moved to California (the "mecca" of bodybuilding at the time), took steroids, and competed in contests.

So, enjoy your machine weights while you can. But remember, they're like smoking weed; ie, they are the "gateway drug" of bodybuilding :)
 
so are you saying that the resistance machines that I listed above are are effective, or are free-weights better?



and is that last line serious? xD I find the ripped muscle head look to be unattractive, I just want good muscle definition.
 
^Man, you have quite a ways to go before you get a "ripped muscle head" look, so I think you're safe for awhile in that department. :) I hear that excuse a lot, "well I don't want to get this ____ look" and it just seems like an excuse to not get with the program.

Machines are probably better for someone just starting off. Yah you're gonna hear people say "Go do you some deadlifts, squats, etc" but more than likely you'll end up injuring yourself. Start out on the machines and slowly incoorporate free weights as you feel comfortable. Good luck
 
Machines are useful for people just starting out, and maybe to START out building muscle. Eventually, however, they become ineffective. You'll (hopefully) notice when this occurs. At this point in time, switch to free weights or bench pressing and the like. The results will keep on coming with the switch.

As far as the comment regarding a person injuring themselves during squats, this will not happen with correct form and the right about of weight being used (in form of medicine ball). Be smart and don't overdue it and you will not get hurt.
 
Incorporate some bodyweight exercises into your routine. Pushups, pullups, etc...

Be careful with the ab machines. You could end up with a lower back injury.
 
Well I am just starting out, I've never worked out a day in my life, so machines would be best for me?


This is analagous to saying, "Well I am just starting out, I've never done drugs a day in my life, so marijuana would be best for me?"


Really, I have no idea which would be best for you. At the beginner stage you will get results with just about anything.
 
Start off with dumbells and machines, then go to the barbells. If you are a hardgainer then you eventually are going to need to get into the compound stuff. Just take your time and throw in the bodyweight stuff, pushups, situps, crunches, pullups/chinups/bar work

By the way, I live in the smaller city (with a big crime and unemployment problem) to the north of Chicago. Starts with an R and is right on the border with Wisconsin.
 
light/empty bar barbell exercises are fine as long as he's got someone to spot him and knows decent form.
 
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