Is weightlifting worth it?

YT300000 · Post by **YT300000** » 2004-01-18 09:28pm

InnerBrat wrote:
One thing that annoys me is that my ribs are pretty visible when I take my shirt off. Any way I can fix this?
Work on your core muscles (abs and back).
Chest press/push ups/crunches/lats/those ball things.
As you have very little fat in the area, you should see a result quicker than those of us who need to lose the fat around our muscles.

Thanks.

Post by **Darth Wong** » 2004-01-19 07:24pm

Want maximum results for minimum time expenditure? Do squats or trap-bar deadlifts. In one motion, you work virtually all of the major muscle groups in your body simultaneously. Better yet, they will naturally be worked in such a manner that they will achieve balance (ie- you won't have disproportionately large arms compared to your back, or compared to your legs, etc). The weakest link in the chain gets the strongest workout automatically when you do that kind of movement.

Personally, I have very little time for the gym so I just do three sets of 10 deadlifts every week, along with a few sets of chin-ups and dips (all full-range, proper form, controlled motion, not jerking around or cheating for bragging rights). It only adds up to about 40 minutes, and it's even somewhat aerobic if you keep the rest period between sets short (one of the biggest problems with weighlifting is the tendency to take long rests between sets; keep a stopwatch and force yourself back to the iron at 1-2 minutes).

A few months of this time-saving regimen and I have already got a noticeably bulkier upper body, for a time investment of around 40 minutes a week. I also try to get out for skating or swimming on weekends, but believe me when I say that you can get good, visible results in a few months (albeit not overnight) with a very limited expenditure of time if you do it right.

PS. Don't fall for this "isolate each muscle group" crap. That's something which is currently in vogue because bodybuilders do it, but they're trying to deliberately make one part of their bodies grow faster than another, for "sculpting" purposes. If you just want to bulk up, do an exercise which works lots of muscle groups simultaneously; that gives you the most bang for the buck. And eat a decent diet.

kojikun · Post by **kojikun** » 2004-01-19 07:28pm

Mike, what are deadlifts? And what do you eat? Give us Dr. Wong Health Tips :p

Post by **Darth Wong** » 2004-01-19 07:34pm

kojikun wrote:Mike, what are deadlifts?

You take a trap-bar, which looks like this:

(actually, that's a really cheesy-looking trap bar; the one I use is much thicker and sturdier, but I don't have a handy picture; the point is the opening in the middle).

You lay it on the floor with weights on it, and you stand in the middle. Squat down (bending at the knees), try to keep your back straight (not vertical, since you need to bend over a bit to pick up the bar, but straight, as in "not hunched over"), and lift it up to a standing position. Lower back to the ground until the weights hit bottom, then repeat. Start at 100 pounds for warmup and then go up to whatever your working weight is (I currently use around 230 lbs). Use controlled movements; no jerkiness. And get someone to watch you the first few times you do it, to make sure your form is good and you're not going to hurt your back by doing it wrong.

And what do you eat?

Whatever my wife cooks for me.

kojikun · Post by **kojikun** » 2004-01-19 08:34pm

I'm guessing Beca is a fantastic cook and doesn't make garbage food? Bah. You and your good cooking.