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What's your WOD (workout of the day) : Swingers Discussion 21340810171
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TOPIC: What's your WOD (workout of the day)
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Bodybuilding. com is a good resource though you really don't need many supplements starting out so don't fall for that trap.

The type of workout you are describing will give you some early strength gains and toning but it won't build size.

Get a gym membership and watch the bigger guys work out. The common thread will be heavy weights, lower reps and a split. Ie. Back and Bi's one day, Chest & tris, the next legs the third day then a rest day. That is just an example and there are loots of beginner weight training workouts on BB. com focused on size.

There is a reason why runners look like runners, power lifters look like power lifters and couch potatoes look like slobs. A lot of that is how you train and also your genetics. If you are skinny runner type you probably can't expect to look like Lee Haney in a couple years. Good luck and have fun.

Lexington KY
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Make sure it's quality calories (which I'm sure it is if you're following a program). Protein probably the most important. Also recommend Casein based protein before bed. Whey protein all other times. Good site for research is bodybuilder dot com IMHO.

Washington DC
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Get bigger, not necessarily stronger. I'm not trying to break my own weight lifting record or increase my limit.

I'm adding 500 calories to my diet every day for the first month. 250 calories for the second and third month. Then losing 250 calories thereafter to burn away the fat I collect in the first 3 months. That's what the program tells me to do.

The first month is mostly hitting all core muscles during the workout days. The second and third have a lot of isolation workout. The fourth... I don't remember... LOL... But it's for reducing body fat %.

Schaumburg IL
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Sounds like a calorie burning workout? Are you trying to loose weight or get stronger?

Lexington KY
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I'm still aliveeeee!!!!

It wasn't too bad. Just a little burning on the biceps and triceps, but nothing much everywhere else. I will have to increase the weight for the bench press and the squat next time. I've been doing plenty of push-ups and pull ups before today after all, so my body is used to working out.

My breathing was another matter though. I was gasping hard halfway through it. But I still completed the whole thing in 30 min. Most are 8 reps x 3, except the biceps and triceps. Those are 12 reps x 2 with only 30 sec rest in between.

Schaumburg IL
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Excellent idea. I agree completely.

Chesapeake VA
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S_Couple: might be helpful for you to grab a small notebook or even download an app to help track your reps and sets. It will help you see your improvements over time and let's you log how you feel during your workouts. If you have access to Excel you could even generate your own. It's helpful looking back and seeing actual improvement.

Washington DC
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I figured you were, but a lot of people might not know that. The whole "no pain no gain" mantra has some truth when it comes to those in established routines, but too many people breaking in go for that right away. For them, pain means injury, discouragement and failure, and I don't recommend it. When the time is right for "pain", your body will tell you. Minimum 2 months of consistent workouts.

Chesapeake VA
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S_Couple: VABeach is 100% right. I was being facetious and definitely believe in the "listen to your body" method of training. Muscular soreness is one thing. But joint or severe pain is not a good thing.

Washington DC
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As someone who has been through this many times, here's my advice. Some may disagree....

Overdoing it your first few workouts is the worst thing you can do. It will discourage you from coming back and doing it again. There is a big difference between "feeling it" the next day vs "in pain" the next day. Being in pain the next day will make getting through your next workout very difficult and discouraging.

Go easy your first workout. If you're not "feeling it" the next day, go a little harder the next time. Keep escalating until you're "feeling it" the day after. You'll go up very fast at the beginning.

Chesapeake VA
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TOPIC: What's your WOD (workout of the day)