Weight Training For Beginners

[ms700]

I dont add the weight of the bar.

saves embarassment.

"thought you could press 200?"

"yeah, but only 180 on the plates, gotta add the bar on too..."

[Never had any say Panda]

I ind myself agreeing with MS..

I go to 3 different gyms.. One has bar weights stamped on them (20kg bars) the others don't.. But since I load the same weight on the end I can tell you that the other bars aren't even close to 20kg..

I mean if you are in a pissing competition by all means add on the bar.. But I only workout for me really.. I'm competing against myself only.

[ms700]

3 different gyms?

has got coin to spend on memberships.....

but 3 different pervs too. never get sick of perving on same chicks.

mickus now likes the way you think.....

[Never had any say Panda]

Haha.. All the same owners.. Only reason I took out membership was they own gyms in the main towns I travel between for work..

Otherwise wouldn't of joined up.. Since I'd be burning money only able to go 2 days a week.

However 3 different pervs is true..

[MiKa]

Make sure you do your hammys too, leg curls (seated and or lying) and straight leg deads as you said. If you're doing quads/hammys and calves on the same day, do calves at the end

Ohh yea forgot to add the leg curls too..

What order would you recommend for all the exercises mentioned?

[STIFLR]

my leg workout is something like;

leg press

lying leg curl

hack squat

seated leg curl

walking lunges (barbell on shoulders)

straight/romanian deadlifts

then I smash my calves using tri sets with

standing calf

donkey calf

seated

or a warrior set with standing calf

8 sets starting at 800lbs working down to 100lbs followed by 100 reps on the block. (no rest)

[ms700]

walking on tippie toes carrying dumbells is good for calves too

[Never had any say Panda]

So to fill in the blanks for me.. I'm not too sure on specific exercises..

For legs workouts I'm doing:

Squat Rack - 40kg on the bar - 3 x 10

Leg Press - Whatever weight I can - 10 reps

Lunges - 15kg in each hand - 10 reps

Repeat Leg Press and Lunges 3 times.

So I'm assuming nothing I'm doing here is directed at calves.. What about Hammies?

[STIFLR]

All quads there SDP...

[brettenator]

Unless you're entering a bodybuilding competition or your calves are freakishly thin there's no point to doing them.

For hamstrings, the best exercises are Glute Ham Raises, Leg Curls, Romanian Deadlifts, Good Mornings, Pull Throughs, and 45 deg. Hyperextensions.