When working out at my local gym, one thing I like to do is watch other people work out, while I’m resting between a set. I like to watch other people, to hopefully learn new workouts that I haven’t learned yet, or watch them how wrong they are doing things. I notice that a lot of people like to lift weights pretty quickly. They like to lift those dumbells or barbells up and down very fast.
I’m like, “huh”?
Doesn’t it make more sense that when you lift weights, you have to lift them up and down very slowly? That’s the way I look at it. I always lift weights very slowly. You feel a much stronger burn and you can pump heavier muscle that way. Lifting weights very quickly, you’re rushing it and not giving it time to build. Lifting weights quickly may build you a little muscle, but lifting very slowly gives you a lot more.
My belief is why people lift extremely heavy weights quickly in front of people is because it’s an ego thing, that they can lift heavier weights faster than you, being a show off in front of people at the gym. People at the gym can be like that, I’m noticing.
I like to do all workouts slowly. It helps you beef up way more and build strong muscle quicker that way, not lifting weights quickly.
I see other people lift weights slowly the right way to do it sometimes but I don’t see it very much at the gym. Lift weights slowly people, you’ll notice a difference if you do. Stop being a showoff in front of people and only concentrate on what you do.
Another thing I’m noticing, when people lift weights at the gym, I notice they like to clang weights together to make this sound, you don’t want to do that either. Lift weights slowly and quietly so you don’t distract other people in the gym.
I haven’t started bench presses or barbell stuff yet. I don’t think I really need to. All the bench presses and barbell stuff is pretty much the same as doing dumbell workouts, it’s just a variety of doing them. You can still get a ripped and buffed body with just doing dumbell workouts alone. If I were to start doing bench presses and barbell stuff in the future, I would only do those once in a while, not all the time. I like doing dumbell stuff mostly. I feel it’s much safer.
I have never gotten seriously injured working out so far, maybe a few little tiny strains here and there (they weren’t a big deal), but nothing that got me to the hospital. Taking your time, not rushing it and doing workouts correctly, so you won’t get injured at all is important.
Working out is great and I’m having a blast doing it. I take it with pride and passion.
Kev
K'Brocking 
Kev – doing fast reps, more of them and with lighter weights helps to increase muscle endurance. Heavier weights more slowly at less reps focuses on strength, and medium with medium mace helps increase mass. When you see someone doing quick reps, they are helping to increase muscle endurance, and also, you want to mix it up from time to time. Some days do them fast, others slow and vary the amount of weight you use. Why? Creates muscle confusion. When your muscels are “shocked” when doing differnt types of reps and exercises, they will react more quickly and you will generally see bigger gains more quickly.
I guess everybody has their own way of working out, whatever’s good for them. I learned it’s better doing them slowly from the resource I learned it from. I learned it from a guy named Scooby in youtube who is a bodybuilder and he says you can build stronger and bigger muscle doing dumbell curls and dumbell chest press’s slowly. I don’t lift super heavy weights yet anyways. The strongest weights I can lift is between 25-35 lbs on the dumbells, but on the weight machines, sometimes a little more since the weights on the machines are actually lighter than the dumbells.
Kev
Sure, everyone has different ways. But since you brought it up, I am a certified personal trainer and have been bodybuilding of and on for ages. You really do need to mix up your routines with faster reps, lighter and heavier weights, etc. You will see gains faster.
Actually, the weights on the machines are not lighter – the reason it is easier to lift on machines is because they control the weight and motion for you, so all of your other support muscles don’t do the work, so you are able to then lift “more” weight. Your best bet is to use free weight whenever possibly because of that reason.
Yep, I do mix things up. I never use the same weights, sometimes I go lighter, sometimes I go a little heavier, do a little variety. I always do 3 sets for 15 reps of each workouts I do…but I do 4 sets for 15 reps on dumbell bicep curls and dumbell incline chest presses. I don’t train at the gym for hours, at least 1 or 2 hours of weightlifting and then cardio after. I always liked to lift weights slowly ’cause I notice a change and do notice the feeling of muscle getting bigger.
I don’t have a trainer ’cause I don’t need one ’cause I’m doing an ok job myself. I’m doing fine and think I know what I’m doing, but I do appreciate a little bit of tips and advice from other people that get into fitness though. Feel free to write in anything that you disagree with on bodybuilding ’cause I’m just a begginer and learning.
Kev
Good for you…keep at it. Make sure you rest in between workout days. That is the only way for your muscles to recover and grow properly. Also, with your lifting, don’t just do only 15 reps – your last rep should ALWAYS be till failure…meaning, do as many as possible till you can’t do anymore. Your target for maximum growth should be 8-10. Your 15 reps are a little high….increase your weight a bit so you can only whip out 10-10 and then failure.
Also, make sure your protein intake is adequate. A good rule of thumb is 1 gram per pound of your bodyweight. So, if you weigh 160 pounds, every day you should consume around 160 grams of protein. It is most crucial right before and right after a workout.
I only work out 2 or 3 days a week at the gym, yep, I do take days off in between but still do like 20 to 30 minutes of cardio daily. I also do body weight workouts daily, the workouts that don’t require weight machines (various pushups, ab crunches, squats, etc.).
I’ll think about and consider dropping my reps 10 a set when weight lifting. Good idea.
Last time I checked my weight at the gym, it came out to 146 lbs. I used to weigh 160 in the past, but I dropped way down doing all this fitness thing.
So yeah, I think I’m doing good.
Kev
Good that you lost weight, but is your goal to get larger and more muscular? If so, you need to do MORE weight training and LESS cardio. Here’s the deal – you will have to eat to get bigger when you’re lifting. Ultimately, even with all the protein etc., calories will decide how big your muscles can get. So, you will have to gain weight while lifting. Once you are at a size you like, then you reveres it back to doing more cardio, less lifting….that will cut the fat.
Well, I had to lose the weight to get rid of all the flab…so now I’m fine, I’ll cut back on the cardio and concentrate on weight lifting more, I was planning on it. I do want to get bigger and much more muscular.
My goal is to be a huge wrestler type of guy, like those dudes you see in WWE or other fighting sports. That’s how big I want to get. It’ll take a long time to get that look, but I’ll chase that dream.
Kev
Thanks for the advice though, I appreciate it, I like learning from other bodybuilders.
Kev
No problem. Just a word of warning, but nearly all of the WWF types got that big from using steroids, so don’t expect those kinds of results.
Yeah, I know most wrestlers, boxers, fighters, baseball players, football players, basketball, etc. pretty much all used ‘roids, but I’m never gonna go there. I want to build muscle the real way and get it naturally.
I know I’m never going to be perfect. I know I will never look like those perfect guys that ladies drool over like you see in the soap operas, the pin up calendars and the Calvin Klein commercials. I just want to be bigger and to look REALLY fit…to look good with my shirt off in front of people like the reason that most bodybuilder’s want to do it.
Plus, the main reason I’m doing it is to prove people that I can be a physical and tough person. I want the energy to be able to do physical activities like getting into martial arts and more outdoor things, stuff like that.
Some people in my life didn’t think I could do this, and I’m doing it to prove ’em. I just want to be an athletic person. Might as well start now while I’m still young.
On a side note, another good reason to do it is to hopefully attract the ladies more and maybe being fit and built will help me get a hot date with a woman better, lol.
I’m moving along to post some other news in my blog now.
Kev
Another thing I wanted to say, another reason I don’t go for trainers is because I don’t trust ’em. No offense to you or any other certified trainers out there. It’s just that I feel that everyone of them have different ways of teaching people things, that I get confused. This is why I prefer to be a self taught bodybuilder.
I just learn myself by reading the internet on sites like bodybuilding.com, youtube, and I also read bodybuilding magazines like “Muscle and Fitness”.
I just like to learn the stuff and do things my own way. Trainers aren’t necessary, in my opinion. You can get a built body for free and very cheap. You don’t need to spend loads of money on a trainer or the workout gym. That’s my feeling on this. I just go to the local gym in Greenwich ’cause the subscription is very cheap $39 a month, plus, I just go for something to do.
Kev
When I used to go to the gym (when I was still a student and had free access to the on campus gym), I would notice that the people who lifted weights quickly often had to jerk the weights up, which isn’t that good for your muscles. It can cause things to rip or pull, which is not what you want. So if their lifting weights quickly and correctly, it’s a great exercise.