First of all, let me say that I did not write this program. It was distributed freely on a website as a promotional. It is simple to follow and works great at developing raw strength. You will need a good set of free weights and a work out partner for this program. The program is seven weeks long with two work outs a week. It is only for the bench press and those muscles involved, but you can apply the concept to other exercises as well. I started weight lifting with this program and went through it twice with a month rest in between. I increased my bench press from 240lbs to 330lbs. I expect to break 350lbs by Xmas! I increased my dumbell curl from 50lbs to 90lbs by applying the same routine. It's really great! I copied all the table info to an excel spreadsheet and the progress sheet to a word document. I really love the results from this routine, and so does everyone else I've used it with. I've never seen ANYONE gain less than 30lbs on their press. Anyway, I just wanted to share this with anyone who is interested. Plese give me your email address, preferably as a link, and I'll send it to you.

Come on! Nobody else around here lifts weights?

Maybe. Or it could be no body that does wants to give you their email addresses. If it is soo simple why can't you just post some of it here.

/shrug, i go to the gym on wednesdays

dont much like bench pressing tho
i usually bike for 20 mins jog for 10 and use various equipment for 1 minute per machine for 15 mins.

Hmmmmm.....didn't think of that. I can't really post an excel spreadsheet. The chart would be way too large anyway. The word document would lose it's formatting, but it's kind of useless without the chart. The fact that it's all charted is what makes it easy. Oh well, just trying to be helpful. Perhaps this is the wrong kind of forum for this anyway, huh?

This plan isn't really geared towards the average Nautilus user. It's meant for people who want to develop a lot of strength and mass. It uses lower reps and high weights that steadily increase every workout. If you can't do the prescribed reps/weights on a workout, you back down the chart one line (5lbs). If you exceed the reps/weights on "test" days, you go up 5 lbs. It tailors itself to your progress as you go along.

Sir K, this is an RPG forum, so I doubt anyone's interested in weight-lifting. It'd surprise me if anyone here can bench-press a D&D Monster Manual :D [img]tongue.gif[/img]

I'm only kidding about though. I would've been interested in this a few months ago, but I've stopped most of my resistance training because my back is playing up.

So if nothing else, here's a good 'ol bump for all you weight-lifters ;)

How is your back going, Alex? Any better than when you were last telling me about it? Are you getting attention for it? [img]smile.gif[/img]

Hmm... Sir K, can you figure out the math they used to make the spreadsheet? I might be interested. I gotta get my upper body (that of a normal semi-athletic person of my age) to catch up with my legs (veritable tree trunks, my last squat max was about 250 lbs. and rising)

How is your back going, Alex? Any better than when you were last telling me about it? Are you getting attention for it? [img]smile.gif[/img] </font>[/QUOTE]It's okay now, but I'm still paranoid about chancing it. I can almost feel myself going through my back whenever I pick up anything even vaguely heavy. But thank you for asking, this is quite out-of-character-compassionate for you, fruit salad :D [img]tongue.gif[/img]

Well take note, probably won't happen again, my little banana muffin [img]tongue.gif[/img] ;)

I've been working out(again) for the past 4 months and would love to increase my benching weight(as I started quite a bit lower than your starting weight). Actually the IW community is quite diverse, including those who want to kill dragons with their buff Warrior bodies, and those who actually want to have muscles of their own, and everyone in between...lol. [img]smile.gif[/img]

Sir K, check your PM's as I've sent you my email. I know that Excel files can carry viruses, but since Z can hunt you down and kill you, I'm willing to take a chance. [img]graemlins/hehe.gif[/img]

[ 10-30-2003, 08:05 PM: Message edited by: Ronn_Bman ]

A lot of people are intimidated to lift weights because they can't lift much or as much as the other guys. Everyone starts somewhere. Let me tell you, anyone worth their weight ;) at the gym will only be supportive no matter what your level. The gains and effort are the important part, not the poundage!


Exploring your potential and enjoying the trip! [img]smile.gif[/img]

I lift for lacross but thats it i hate lifting because im not a very big guy:(

My brother is the same way. He won't lift free weights because he's intimidated. He only does nautilus machines when nobody is looking. See, it shouldn't matter how big you are. You have the weight you lift according to your size. Anyone who makes fun of you is a jerk with big muscles and small self confidence. I havn't seen too many of those guys though. Most mature weight lifters are more than happy to help out a newbie. You can't get better if you don't do it. You only need two workouts a week if you do it right. Even a small guy can add 30 lbs to his press in seven weeks on this program. I've seen it. You work towards big muscles, you don't start out with them.

Bench pressing 390 is damn impressive!

Hey Sir K. i wouldn't mind you sending me that program, i've been going to the gym for the last year but on and off so i really havn't seen much improvement. but holidays are coming up and i want to get tanked! ahahha [img]smile.gif[/img]
so yeah, if you wouldn't mind? :D

Edit:
Mhhmm, it seems i cannot modify my profile on here, what gives? i wanted to be able to allow myself to be emailed from this board but it says there's some error...?

How bout i just edit this msg with my mail address? ;D
fakk2@yahoo.com

[ 11-03-2003, 02:31 AM: Message edited by: Bristowe ]

Just PM him your email, and he'll send it. Sir K, I got mine, but I haven't had the chance to look it over yet. I'm off tomorrow and Tuesday, so I hope to kick it off. [img]smile.gif[/img]

Does it have to be with free weights, or will machines work if necessary?

EDIT - It appears I just made Xanther's Thieves Guild.

[ 11-02-2003, 09:05 AM: Message edited by: Ronn_Bman ]

<font color=gold>
School eats up a lot of my time, and finance is scarce, but still I'm going-going-gone to gym, yessir! :D

Looking good is just great [img]tongue.gif[/img]
</font>

Ok, Sir K, I'm looking over the chart and your email and I have a couple of questions.

How do I determine my one rep max?

When warming up with 3 progressive sets, how light should they be in order not to adversely effect the 3 actual workout sets?

I see Failure and Negative, but no Test listing?

What does the 1/2 Negative mean?

hey send one to my email.. im kinda curious :D ..

hjackgas@hotmail.com or harkoliar@lycos.co.uk :D :D thanks!

<font color=lime>Sure, would like to check it out, thanks! kathen7700@aol.com </font>

<font color=gold>
Grab a dumbell, start pumping, try to do it 8-12 times adn see if you really need to give everything you got to finish the rep.
</font>

The 1/2 neg stands for a negative repetition or, as some refer to it, a half rep. Do you know how to do these? Also, the three places at the end of the worksheet that have a single repetition are the tests.

When warming up, you don't want to strain. Do a few sets of progressive weights, starting off light, and ending at about 2/3 of your max weight. Only do enough reps to warm up and loosen up the muscles. This may take a little experimentation on your part to find out what works best for you. Your warm up requirements also change as you go on, so always think about how your muscles feel for future reference.

On how to get your 1 rep max, you will NEED a partner. First warm up. Then, figure about 2/3 of your body weight (if you are in decent shape and not seriously overweight) or two times the weight you can do ten times and give it a try. Keep upping the weight 5 lbs. until you can't lift it. Back down five pounds at a time if you can't lift it. Use common sense with this approach. If you can easily lift the weight, you can add more than five pounds at a time. If it drops on you like a loony tunes safe, take off more than five. This will give you your starting weight.

You should use free weights with a partner always for the maximum benefit. If you don't have free weights, machines are certainly better than nothing. Just remember that negatives need a partner and negatives are a crucial part of the program. Always remeber that the weight you do on a machine is only for that make and model of machine. If you change to another type of machine or free weights, you must recalculate your one rep max. Machines always support the weight in one way or another and each machine is different.

Let me know if you have any more questions!

i got it .. thanks mate! i havent checked it yet since im studying for finals.. will just pm you if i have problems.. cheers!

<font color=gold>
Grab a dumbell, start pumping, try to do it 8-12 times adn see if you really need to give everything you got to finish the rep.
</font> </font>[/QUOTE]Zuv, your one rep max is the maximum amount of weight you can lift one time. This is the number concentrated on when developing strength. You're in sports. Coaches usually want you to do lots of reps with lighter weights to develop endurance and pain tolerance. In sports like wrestling, gaining weight can work against you if you enter a higher class.

Oops, I guess I missed this thread until now, but I lift weights. Actually, I work out 6 days a week.
And Arledrian, just because this forum is for games doesn't mean that people that work out don't play games. I enjoy playing video games, but I also enjoy working out and playing sports. That assumption of yours is just a stereotype; it's not true.

My son and started tonight, and there is nothing like bringing the pain. We're looking forward to this program, so thanks for sharing and the helpful emails. [img]graemlins/thumbsup.gif[/img]

Hmm yeah I also have to say that's a bad stereotype Arledrian - you assuming all we do is play computer games and drink beer. Personally I'm also a sports freak besides doing that stuff. Like today I played badminton for 1.5 hours then straight afterwards had a 2.5 hour martial arts training session. 4 hours of sport today - nice :D Am completely knackered...

err sorry that was OT - anyway, Sir K I have to say I completely disagree with the whole idea of body-building - why would you want to do it unless you want to enter a strong man competition and weigh 300 pounds? Don't get me wrong, I go to the gym for at least 3 hours a week (besides playing 5 hours of badminton and 4 hours of martial arts) but I do light weight high rep excercises (toning) - an athletic body is much more desirable than a big heaving mass who can bench press a huge weight but has no endurance or agility. And girls like the athletic body too :D Besides, you still build strength when toning just not as quickly as with high weight low rep. High weight low rep is also bad cos you build this huge mass up but when you stop training it'll turn to flab. I mean when you're old like 50 or 60, you'll eventually stop and then you'll have this great bulk that you will have to diet to get rid of as all the muscle shrivels.

I believe that excercises using your own body weight are best - so I do a lot of chin-ups and presups - this builds strength amazingly as well -

[ 11-04-2003, 08:04 PM: Message edited by: Vaskez ]

Machines and free-weights both have their inherent pros and cons. Free-weights are better in that they build all the little muscles around the main muscle that you are training because you also have to keep the weight in balance. Machines are better because you always lift the weight in a fixed trajectory so you can really concentrate on a specific muscle/muscle group and also there is less chance of injury because of the limited movement of the weights on a machine.

[ 11-04-2003, 08:11 PM: Message edited by: Vaskez ]

To each their own Vaskey! A heaving bulky mass with no agility is a stereotype and simply not true though. Gaining muscle does not hinder agility or flexibility. You lose a little potential for high speed agility and sprint acceleration as you get heavier due to inertia, but you'd be surprised. Hand-eye coordination, foot-eye coordination, and flexibility are unaffected. There is no such thing as training for "tone" and not muscle. You can gain muscle, gain aerobic endurance, and lose body fat. Training in combinations of these three to varying degrees gives you the different body types. The big clumsy OX you're referring to usually has significant body fat along with the muscle and puts a lot less effort into aerobic exercise, stretching exercise, and sports that improve coordination. Just like you put less effort into the muscle building. That doesn't mean anyones wrong. It's all a matter of preference, potential, and how much time and effort you have available.

BUMP.....................


OK! A couple weeks have passed. How does everyone like it? Is it different from your normal routine?