I hate weight lifting...

[X-mo-1979]

...Due to the fact I have no clue what I'm doing.I'm in fairly good shape with running and a lot of crossfit,however I want to add some more muscle mass.The problem being everytime I look for exercise plans on google or other search engines I find "how to gain 100 lbs in a month"and a bunch of "buffguy nitro slammer shakes"etc.

Does anyone have any good webpages that show what a good weight lifting/training session would be?What muscles to work on each day,and the exercises to use those muscles?

Honestly I feel lost going into a weight room.I know basic dumbell arm exercises but I would appreciate if someone could post (or send me)a weekly plan.

I know PSP does run the courses however with deployment around the corner I rarely have spare time to do so.

 

[zweetz]

bodybuilding.com, while it does have a lot of advertisements for supplements and pay programs which you may want to ignore, does have a lot of useful information and guides to structuring your workouts.

I've been lifting weights pretty heavily for the past six years, and I still often refer to bodybuilding.com when I'm looking for something new to try.

Here is a link that lets you pick by body part: http://www.bodybuilding.com/fun/exercises.htm

Try not to let the pictures scare you.

While you start off your weight program, remember its not about the amount of weight you're lifting, its how effectively you perform each of these exercises - proper form is everything.

You might also want to try to find a gym buddy, maybe somebody who is a little more experienced, even if not - they'll prove usefull for spotting and cross-motivation.

 

[Roy Harding]

I find the software available at this site:  http://biofitness.com/  very useful.

Just a disclaimer here - I'm NOT a body builder, my wife got me into free weights as a means to control the debilitation I was suffering from arthritis.  But I do find their approach reasonable.  They have routines for body builders - but I don't know how good they are.

There ARE decent sites out there without the hype, you've just got to be willing to separate the wheat from the chaff.

 

[zweetz]

I agree with the above, might be a good idea to have someone qualified guide you through a basic routine. Don't make it a crutch though, If you can't motivate yourself, you're never going to get results.

 

[PMedMoe]

Even if you don't have time to take a course from PSP, most of the people are happy to give you a quick run through of the machines and a basic weight training schedule.

 

[fbr2o75]

Arnold's encyclopedia to body building is the best I have seen, it is good for the beginner, intermediate and professional. Cost when I purchased it was $28.00 and don't let the name fool you, it is geared to body building but the information is priceless on lifting weights, nutrition, programs etc..

 

[ixium]

Starting Strength by Rippetoe was a good intro for me when I started lifting weights. Its ment basically for anyone starting to get into lifting and focuses on core body movements instead of working 100 different isolated muscles.

Theres a thread at bodybuilding.com that talks all about it by telling the advantage of each movement/proper technique with videos/other alteratives to the excersize etc etc:
http://forum.bodybuilding.com/showthread.php?t=998224

 

[Rochester]

If you want good weight training plans, as well as other useful information about weight lifting, get a copy of the book "Getting Stronger" by Bill Pearl (and Gary T. Moran). It's the most helpful book that I've been able to find and it has been quite useful to me. It has information on starting out, general conditioning, bodybuilding, strength training for sports, over 20 weight training plans for different sports including pre-season, in-season, and off-season plans, over 350 descriptions of exercises, an over 50 years old plan, blue collar and white collar worker plan, tons of good stuff.

 

[DVessey]

Someone else beat me to the punch, but here's another vote for Starting Strength. I bought Starting Strength by Mark Rippetoe (http://www.startingstrength.com/) awhile ago - definitely a lot of good info in there, he writes well with a no-BS approach.

You say you've already got a good baseline of fitness, so I would recommend avoiding the machines. If you're going to lift weights - lift weights (dumbbells and barbells), not some pulley contraption. And think functional - when was the last time you saw an arm curl machine in the field?

You also mentioned you do a lot of CrossFit, the CrossFit web site has a ton of videos on proper technique and form for various lifts:
http://www.crossfit.com/cf-info/excercise.html

Another tool that you may find helpful is the AFM Coaching and Instruction Module:
http://www.army.forces.gc.ca/land_force_doctrine_training_system/ex_aita_trg/acim/courses/acim/acim.swf
This contains the new "Combat Fitness Program" - aka CrossFit, and a whole ton more videos by the CrossFit folks on the different lifts and everything else under the sun.

 

[X-mo-1979]

Some excellent resources here.
Thanks a lot.

 

[rytel]

Check out http://www.exrx.net

Specifically, the exercise and muscle directory at http://www.exrx.net/Lists/Directory.html

There are exercises listed for every muscle group, with videos of how to perform them.  Also a wealth of articles and guides that could help you out, with no ads.

I also strongly recommend that you see a personal trainer, as the above posters have mentioned.

 

[wildman0101]

hey:
i did weight lifting (throwing 45 gal drums)on the back of a 2 1/2
topped up 250 gas 125 deisel 5 gal jerry cans
fueled and all 375 in under 20 min
think of how you can do it even though you dont like it
not like arny who sculped his ,,,and yes until a cetain part...
then hes a candy,,,i liked doing it to prove myself and not kiss copy
so you dont like do do it but eventually it will benefit you
plus either way ya go have fun doin it...pm me for more info
                                          best regards..
                                          scoty b

 

[canadian_moose]

If you want to add more muscle mass do compound lifts like deadlifts, squats and bench press, these are the exercises that work the most muscle groups. And your not going to add muscle if you don't add weight so eat, eat and eat some more but make sure its clean calories. As for a personal trainer I would save my money a lot of them don't know what they're doing, some do but they are hard to find, go to http://www.wannabebigforums.com/ instead, which is full of vetran weight lifters that can help you out, and they have a lot of good routines on the site to.

 

[Munxcub]

If you want to add mass, get starting strength (like other mentioned) and lift heavy as often as possible. BUT that alone won't add mass, you need to EAT. One way is to just add a gallon of whole milk a day into your normal diet.

You mentioned you do crossfit, you could just keep doing that and add the milk and see how that goes. I know one of the guys at Crossfit HQ added a gallon of whole milk a day and he added mass oretty quick.

 

[blacktriangle]

Munxcub/others,

For those of us who can't down that much milk a day, are protein shakes an ok substitute?

Cheers.

 

[rytel]

Protein shakes are OK as a supplement, just make sure your primary protein is coming from meat, fish, etc..

If you're avoiding milk because of lactose intolerance, keep in mind whey protein shakes are a milk product.  There are also casein protein shakes available that could work instead if that is that case. I'm not lactose intolerance, but the vanilla flavour of some shakes gave me.... problems.  Chocolate is fine for me. Unfortunately I bought a 5kg bag of vanilla before I discovered this...

I've found the best times for a protein shake are immediately upon waking up, and right after a workout.  Whey protein is metabolized very quickly, so a shake followed by a small meal will give you a quick burst of proteins immediately, and a steady source for a few hours from the food.

 

[CDNBlackhawk]

my advice!!    two things check out bodybuilding.com, learn about nutrition and weight training
2.  don't take advice from a Personal trainer if they look like they need some advice them selfs, Reason being is, these people usually don't have the experience they need to give proper advice, all they have is the lessons learned from a course and no practical experience.  JMO... take it for what its worth!!!