Anyone here lift weights? (Advice plz)

So I'm on the track team and I'm trying to get really strong (I want to be ripped). I also wanted to get faster (I run a 4:39 mile) so I am looking for some exercises that will help me get ripped as well as faster.

I alraedy do 3 sets of 15 for curls, and two other tricep exercises (one is where I lean over and let my arms hang, then pull the weight up to my shoulder. The other one is where I lay flat on my back on a bench with a bar over my head with my arms straight out and I let the bar "fall" until it is just above my face - making a 90 degree angle with my arms). Then I bench (but it's really nothing consistant, I usually do around 110-115 reg. - 8 to 10 reps with 3 sets).

For legs, I don't really do anything, except run a LOT. I run about 8-10 miles a day (at around 7-7:30 pace) and then I do leg extensions (sometimes). For abs, I do a bunch of exercises.

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

I don't really know what to tell you to increase your speed, it seems like you're at a point where you aren't going to be able to make any dramatic inprovements imo.

But for weights, you're doing to many reps if you want to gain mass, do between 6 and 10, on or before 10 your arms/legs should give out if you want to become ripped. It's also important to increase your protein intake, and look online for the best exercieses for a muscle group.

I do. Here is what you should do you should start with weights that are not to heavy like 15-25 pounds then for a week or two then start moving up a few pounds.

You already sound really fit.

You might wanna try doing squats cause that can make your leg muscles stronger or try doing some bicycle work cause that really helps your muscles in your thigh. If you wanna get ripped you should start eating more protein and talking some supplements. They don't really need to be the expensive supplements you could take multivitamins, fish oil(yes its a supplement), and whey. Other than that I don't really know.

A weight vest helped my speed and stamina.

The lift your talking about are called skull crushers ,But my advise for getting faster is squat till you drop leg extiensons aren't doing much for you except maybe stretching your quads also if your able to start doing cleans great way to increase speed .

google.com you already said you're lifting so you're probably fine. just google other excercises. simple as that. and more weight/less reps=muscle mass and less weight/more reps=definition. pygmahia5

[QUOTE="pygmahia5"]google.com you already said you're lifting so you're probably fine. just google other excercises. simple as that. and more weight/less reps=muscle mass and less weight/more reps=definition. Omni-Slash

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

cpo335

Well if you run track I dont think you want to get "ripped" cause you will lose speed and endurance. I dont really know how to get ripped since I only do light weight nautilus training and running (I am a golfer) and I keep flexible. Also I think you should already have abs by now I almost have them and I have only been doing my regime for 5 months. One thing I can tell you is that the bench press is a total waste since there is no sport that uses that movement and it really proves nothing in terms of real strength. I would suggest looking places besides OT forums too. chester706

google.com you already said you're lifting so you're probably fine. just google other excercises. simple as that. and more weight/less reps=muscle mass and less weight/more reps=definition. pygmahia5

Make sure if your going to work out. That you work out on a regular schedule, for best results.

bulk ftw tho! :Dpygmahia5

[QUOTE="pygmahia5"] bulk ftw tho! :DOmni-Slash

google.com you already said you're lifting so you're probably fine. just google other excercises. simple as that. and more weight/less reps=muscle mass and less weight/more reps=definition.pygmahia5

QFT. As a runner, you really don't want a whole lot of muscle mass. If you're a middle-distance runner, it's not really speed that's a big problem, it's still 75% endurance. You'd be better off making sure that you're staying in great cardiovascular shape. But after you go on your mile runs, get back to a track and do some 200s or 100s and aim for 28-30s per. It'll get you used to that final kick at the end of your race that'll really cut down times.

The best thing for that, especially in the summer is doing laps in a swimming pool. You stay cool and it's one heck of a workout. Swimmers are known for having fantastic bodies and every swimmer I've ever coached in track is always much better starting off than non-swimmers.

But as for a workout, you're most important body part for a runner is having a really strong core. Here is the best ab/oblique exercise I know of. I usually do at least 100 per day in all directions, and have my partner throw my legs pretty hard.

Hope that helps!

[QUOTE="Omni-Slash"][QUOTE="pygmahia5"] bulk ftw tho! :Dpygmahia5

How do I get rid of the fat covering my muscles on my abs? Also, I am looking for that "defined" look because I want to look good when I take my shirt off in the summer (when I run and for the beach...). Currently, I am doing 3 sets of 15 for curls at 30 lbs (I just increased it today), but when I look at them in the mirror, they don't look cut (except when I flex, but I don't flex a lot). I just want to look cut without having to flex everything, you know what I'm saying?

And as for the track advice, thanks for it. I'm a middle distance runner primarily (I do XC to help train). I run the 800 (2:07 - it can be A LOT better), the 1000 (2:42 - can improve) and the mile (4:39 - can improve by the end of the season). But I know what I'm doing in the aspect, thanks anyways.

So I'm on the track team and I'm trying to get really strong (I want to be ripped). I also wanted to get faster (I run a 4:39 mile) so I am looking for some exercises that will help me get ripped as well as faster.

I alraedy do 3 sets of 15 for curls, and two other tricep exercises (one is where I lean over and let my arms hang, then pull the weight up to my shoulder. The other one is where I lay flat on my back on a bench with a bar over my head with my arms straight out and I let the bar "fall" until it is just above my face - making a 90 degree angle with my arms). Then I bench (but it's really nothing consistant, I usually do around 110-115 reg. - 8 to 10 reps with 3 sets).

For legs, I don't really do anything, except run a LOT. I run about 8-10 miles a day (at around 7-7:30 pace) and then I do leg extensions (sometimes). For abs, I do a bunch of exercises.

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

cpo335

Okay first thing, when it comes to strength training and explosiveness, there are few members on gamespot that you should take a chance in taking advice from them.

Second, if it is track that you are training for, strength will be a more important and practical goal for you.

For general strength, I highly recommend these routines: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

You may also want to take a look at this site too for explainations on how to perform the lifts properly: http://stronglifts.com/. They also have valuable strength training information and routines that you can use also.

If you want to become faster, plyometrics is highly recommended and will be of more use than just running all the time. http://www.exrx.net/Lists/PowerExercises.html. Chose a couple of the plyometric exercises and do them once or twice a week on a lifting cycle. Once a week should be sufficient for recovery.

Some quick information:

-Rep ranges for maximal strength is from 1 to 5, strength AND hypertrophy(muscle mass and getting "ripped") is around 6-8 reps.

-Some good strength volumes are usually around 1x1, 1x3, 1x5, 3x1, 3x5, 5x5, 5x3(especially for olympic lifts).

-Make your lifts explosive by lifting fast and explosively but controlled on the concentric portion(for example, the upward motion of a squat).

-Lifts such as the bench press are good for chest development but unnecessary for track.

[QUOTE="pygmahia5"][QUOTE="Omni-Slash"]I'm actually at the stage where I don't want to be much bigger...5 or 10lbs more is fine but no larger.....I'm in the getting cut stage....Omni-Slash

[QUOTE="cpo335"]

So I'm on the track team and I'm trying to get really strong (I want to be ripped). I also wanted to get faster (I run a 4:39 mile) so I am looking for some exercises that will help me get ripped as well as faster.

I alraedy do 3 sets of 15 for curls, and two other tricep exercises (one is where I lean over and let my arms hang, then pull the weight up to my shoulder. The other one is where I lay flat on my back on a bench with a bar over my head with my arms straight out and I let the bar "fall" until it is just above my face - making a 90 degree angle with my arms). Then I bench (but it's really nothing consistant, I usually do around 110-115 reg. - 8 to 10 reps with 3 sets).

For legs, I don't really do anything, except run a LOT. I run about 8-10 miles a day (at around 7-7:30 pace) and then I do leg extensions (sometimes). For abs, I do a bunch of exercises.

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

Okay first thing, when it comes to strength training and explosiveness, there are few members on gamespot that you should take a chance in taking advice from them.

Second, if it is track that you are training for, strength will be a more important and practical goal for you.

For general strength, I highly recommend these routines: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

You may also want to take a look at this site too for explainations on how to perform the lifts properly: http://stronglifts.com/. They also have valuable strength training information and routines that you can use also.

If you want to become faster, plyometrics is highly recommended and will be of more use than just running all the time. http://www.exrx.net/Lists/PowerExercises.html. Chose a couple of the plyometric exercises and do them once or twice a week on a lifting cycle. Once a week should be sufficient for recovery.

Some quick information:

-Rep ranges for maximal strength is from 1 to 5, strength AND hypertrophy(muscle mass and getting "ripped") is around 6-8 reps.

-Some good strength volumes are usually around 1x1, 1x3, 1x5, 3x1, 3x5, 5x5, 5x3(especially for olympic lifts).

-Make your lifts explosive by lifting fast and explosively but controlled on the concentric portion(for example, the upward motion of a squat).

-Lifts such as the bench press are good for chest development but unnecessary for track.

[QUOTE="WushuFighter"]

[QUOTE="cpo335"]

So I'm on the track team and I'm trying to get really strong (I want to be ripped). I also wanted to get faster (I run a 4:39 mile) so I am looking for some exercises that will help me get ripped as well as faster.

I alraedy do 3 sets of 15 for curls, and two other tricep exercises (one is where I lean over and let my arms hang, then pull the weight up to my shoulder. The other one is where I lay flat on my back on a bench with a bar over my head with my arms straight out and I let the bar "fall" until it is just above my face - making a 90 degree angle with my arms). Then I bench (but it's really nothing consistant, I usually do around 110-115 reg. - 8 to 10 reps with 3 sets).

For legs, I don't really do anything, except run a LOT. I run about 8-10 miles a day (at around 7-7:30 pace) and then I do leg extensions (sometimes). For abs, I do a bunch of exercises.

So does anyone have any tips for getting ripped abs, chest, and arms/shoulders?

cpo335

Okay first thing, when it comes to strength training and explosiveness, there are few members on gamespot that you should take a chance in taking advice from them.

Second, if it is track that you are training for, strength will be a more important and practical goal for you.

For general strength, I highly recommend these routines: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

You may also want to take a look at this site too for explainations on how to perform the lifts properly: http://stronglifts.com/. They also have valuable strength training information and routines that you can use also.

If you want to become faster, plyometrics is highly recommended and will be of more use than just running all the time. http://www.exrx.net/Lists/PowerExercises.html. Chose a couple of the plyometric exercises and do them once or twice a week on a lifting cycle. Once a week should be sufficient for recovery.

Some quick information:

-Rep ranges for maximal strength is from 1 to 5, strength AND hypertrophy(muscle mass and getting "ripped") is around 6-8 reps.

-Some good strength volumes are usually around 1x1, 1x3, 1x5, 3x1, 3x5, 5x5, 5x3(especially for olympic lifts).

-Make your lifts explosive by lifting fast and explosively but controlled on the concentric portion(for example, the upward motion of a squat).

-Lifts such as the bench press are good for chest development but unnecessary for track.

I bet it does. And it's on the routine for a reason because of it's chest development capabilities. But in terms of track training, it doesn't have very much use.

Well if your truly curious about getting faster and ripped rather than just brag about your track times then i suggest you speak with a coach or someone on thecollegic level who has experience. To run faster involves a lot of factors and you probably arent going to get any solid advice here. Bodybuilding.com has forums for this type of issue. But from experience, it probably is very difficult to get faster and ripped at the same time, both require different type of training that can conflict with each other and your speed will slow down when you gain upper body muscle.