Topics in this digest:
1. Ironpinoy E-mag 2010
From: gymbuddy2000ph
2. Starting Training or Coming Back After a Long Layoff
From: fillups44
Messages
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1. Ironpinoy E-mag 2010
Posted by: "gymbuddy2000ph" no_reply@yahoogroups.com gymbuddy2000ph
Date: Thu Jan 7, 2010 6:21 am ((PST))
The Ironpinoy E-mag is available for download. Visit http://www.ironpinoy.com/store4. We have for download the Batista issue, Jerick Ternida and the first issue of the Ironpinoy Magazine in 2002 featuring Jay Catli.
http://www.ironpinoy.com/store4
For FREE adobe reader please visit http://www.adobe.com
Messages in this topic (1)
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2. Starting Training or Coming Back After a Long Layoff
Posted by: "fillups44" fillups44@hotmail.com fillups44
Date: Thu Jan 7, 2010 9:44 am ((PST))
Here's one of my favorite routines for starting weight training in a safe way. You will notice the effects and it will lay the foundation for good growth and training later.
Always good to be warmed up before you train, say 10 minutes of light cardio on a life cycle or a bike ride to the gym (weather permitting). Good to include two days of cardio additionally during the week. Strong heart = strong body.
This routine should be done 3x in a 7 day period with a non weight training day between each session.
Each repetition should be done slowly. Try to really feel the muscle when you move the weight up and down. Start out using very light weights so that you are comfortable doing the repetitions.
The idea is not to gain mass instantly but to lay the foundation so your body is ready when you demand a higher training volume from it. This is strictly a beginning routine.
Bench press 3 sets 0f 12- 15 reps
Lat Pulldowns 3 sets of 12-15 reps
DBell shoulder press 3 sets of 12 -15 reps
Squats 3 sets of 12-15 reps
Bbel biceps curls 3 sets of 12-15 reps
Triceps extensions 3 sets of 12-15 reps
Standing Calf Raise 3 sets of 20-25 reps
Crunches 3 sets of 20-25 reps
Good to end with about 20 minutes of cardio. This routine should just take a little over an hour when you factor in the cardio. Increase weights when the reps feel too easy.
I promise you will feel it and you will notice a difference within 3-4 weeks. AFter that time you will probably want to re evaluate and start a more advanced routine (particularly if you are used to a more advance workload).
Happy New Year all and lets keep working hard in the gym!!!
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