Working out

[Bonifacius]

Hi, all,
      So I need to toughen myself up -- build up my confidence and be the man I can be, all that stuff.  The only sports I've played on a regular basis in the past 17 years was two years of summer softball, 2006 and 2008.  I have never worked out and would like to start.  I have a lot of pent-up aggression and almost got into a fight in a bar with a "friend" (?) last weekend.  Had I actually thrown a punch, though, I would have gotten creamed.  I'd like to be strong enough and project enough strength that people wouldn't feel they could get by saying the sort of crap that pisses me off in the first place (and no, I'm not condoning raillery and bar fights, which St. Paul rightly condemns).  Right now I'm about 155 lbs. at 5' 11".  I am of medium build but rather scrawny.  No real big fat deposits.  My legs are rather muscular and toned, I'd say, as I walk  a lot.  But I lose my breath quite easily when I play an occasional game of soccer or touch football.  I'm looking for the following:

-- greater stamina when playing sports or jogging so I don't lose my breath

-- greater upper body strength

-- better developed arm muscles

-- pecs & abs that will impress when I take my shirt off on my wedding night (may I find the right girl sooner rather than later)

I am not so much looking to become a body builder type as to be impressively strong and physically capable given my sedate, academic day job.  If I can win some arm-wrestling matches, all the better.  At this local gym you can meet with an adviser to devise an exercise regimen that would fit my body type and goals.  Right now I think I could manage 3 hours a week in the gym; less tyime on the computer pissing away time, more time working out strsess.  Maybe I'd need more time?  I also don't get much protein in my diet.  Any suggestions would be much appreciated. 

Thanks,
Bonifacius

[Herr_Mannelig]

I'd recommend http://www.amazon.com/Russian-Kettlebell-Challenge-Pavel-Tsatsouline/dp/0938045326

It has exactly what you want, to the letter.

Also, the only thing you'll need is the book (perhaps the DVD, or the updated version of the book and DVD called "Enter the Kettlebell") and a bell. One can use a dumbbell at first, although the dumbbell gets in the way and you'll want to get a kettlebell eventually (I recommend you follow the recommendations on his site, http://35lbkettlebell.com/). That is likely all you'll ever need for the goals you stated.

There is nothing magical about the kettlebell; it is just the best shape for the type of exercise you'll best benefit from.

[Bonifacius]

Hmmm, funny -- the guy I know who I'd like to emulate in terms of strength is a Russian.  Boy, when they put their mind to it, those guys are tough as hell. 

[Herr_Mannelig]

Hmmm, funny -- the guy I know who I'd like to emulate in terms of strength is a Russian.  Boy, when they put their mind to it, those guys are tough as hell. 

Yeah. That Pavel guy was a physical trainer in Spetsnaz during the USSR. He is also a highly ranked lifter. He is also quite accomplished as an arm wrestler and powerlifter (raw).

Anyway, training like he did will make you just as tough if you want it

[Bonifacius]

Hmmm, funny -- the guy I know who I'd like to emulate in terms of strength is a Russian.  Boy, when they put their mind to it, those guys are tough as hell. 

Yeah. That Pavel guy was a physical trainer in Spetsnaz during the USSR. He is also a highly ranked lifter. He is also quite accomplished as an arm wrestler and powerlifter (raw).

Anyway, training like he did will make you just as tough if you want it

Thanks for the advice.  Something that I could do daily and in my apartment would help me by removing the least possible excuses (especially when the six months of near-constant snow cover start here -- next week or so). 

[Herr_Mannelig]

Thanks for the advice.  Something that I could do daily and in my apartment would help me by removing the least possible excuses (especially when the six months of perennial snow cover start here -- next week or so). 

That is one reason why I suggest it.

One thing most people have is a floor. One thing most people can get is a smaller than 1' x 1' chunk of iron. If you have a bed, closest, corner, etc, it is easily stashed.

I have a pull up bar in the basement with my two bells and my dumbbells. I find that the floor, bar and kettlebells are enough. I recommended the 35 lbs bell and I think based on what you stated that is all you will need for you goals. If you know for a fact that you can easily press a 50 lbs dumbbell over your head, then you should get a heavier bell. In terms of training, the toughest military uses didn't really have a need over the 53 lbs bell (the sizes are weird because they are based on traditional Russian measurements. 1.5 poods is the standard size, 53 lbs) for the type of training they needed.

[Bonifacius]

Thanks for the advice.  Something that I could do daily and in my apartment would help me by removing the least possible excuses (especially when the six months of perennial snow cover start here -- next week or so). 

That is one reason why I suggest it.

One thing most people have is a floor. One thing most people can get is a smaller than 1' x 1' chunk of iron. If you have a bed, closest, corner, etc, it is easily stashed.

I have a pull up bar in the basement with my two bells and my dumbbells. I find that the floor, bar and kettlebells are enough. I recommended the 35 lbs bell and I think based on what you stated that is all you will need for you goals. If you know for a fact that you can easily press a 50 lbs dumbbell over your head, then you should get a heavier bell. In terms of training, the toughest military uses didn't really have a need over the 53 lbs bell (the sizes are weird because they are based on traditional Russian measurements. 1.5 poods is the standard size, 53 lbs) for the type of training they needed.

Well, a Fishy and a hat's off to the man whose conversation I called tedious the other day.  I always live to regret such things.  Hopefully I can take out some frustration by building up my biceps now instead of trolling on the ole interwebs!

[Herr_Mannelig]

Well, a Fishy and a hat's off to the man whose conversation I called tedious the other day. 

Thanks

I always live to regret such things. 

Actually, it would be more appropriate to say we will eventually die before we can regret something, so don't do things you will regret because our bodies are not immortal, but I think I'd be proving your point about me being tedious, so I won't say that.

Hopefully I can take out some frustration by building up my biceps now instead of trolling on the ole interwebs!

The biceps are overrated. Same for the chest. The development of those two muscle groups is often glorified, but in reality, they are rather minor in terms of development. So don't focus on them! They will develop naturally with proper strength training.

I'll troll the Internet for you while you are becoming more manly. Someone has to keep the level of confusion at an appropriate level

[Bonifacius]

 

[BrevisVir55]

I second the kettlebell recommendation but if you have some dumbbells as well go for this exercise routine http://www.building-muscle101.com/dumbbell-workout-routine.html

Do push-ups and crunches. You really don't need equipment besides some kettlebells and dumbbells to get in shape.

Good luck!   

[Bonifacius]

Thanks! 

[PeterII]

I've got the perfect program and book for you.  It's called "Starting Strength" by Mark Rippetoe and Lon Kilgore.  It's a simple barbell weightlifting program designed for novices to efficiently and naturally reach their genetic potential in strength and muscle gains, focusing on the major compound lifts such as squat, press, bench press and deadlift.  Skinny guys like you who are beginners to weightlifting will gain an average of 20-40lbs on the program in around 6 months time, with workouts done 3 days a week taking only about an hour each time.

Kettlebells and dumbells as recommended above are useful tools for intermediate trainees, but are not efficient for beginners, because they don't allow you to add weight to the bar in a linear progression like a barbell can (unless you have access to dozens of pairs of them in progressive heaviness) or to do the all important squat and deadlift.   For diet, you'll simply be eating a lot more and drinking lots of whole milk.  Recommended supplements are a multi-vitamin and fish oil.  After about 6-9 months on the program, you will reach a plateau and no longer be a novice.  At that point you'll be a new man and can then change focus to train in powerlifting, bodybuidling, martial arts, a sport, bar-fighting etc. whatever you choose with a great new foundation of strength and muscle.

[Bonifacius]

You really know how to make a great sales pitch, PeterII.  You've got me persuaded. 

[James02]

Pushups.  Very easy, no investment, fast results.  Pick a reasonable number to start with, maybe 20.  Then add 5 every few days.  When you get to doing 100 pushups a night, you will definitely be cut.  And make them good pushups.  Concentrate on good form.

Pull ups, which work your back and biceps.  Try half with a close grip, palms facing you, and half wide grip, palms away.  Start slow, add 2 extra per week.  25 pull ups is a good goal.

Stationary bike.  If you have any funds, invest in a stationary bike.  That way bad weather won't be an excuse.  That is how you get stamina.  Also works the legs.

Start with this basic plan and you'll see good results.  Oh, and crunches for the abs.

When you want to go the next step, first buy a curl bar and weights.  You can do curls to work your biceps, and upright rows to hit your shoulders and neck.

[PeterII]

The most useful things I got for weightlifting was a properly designed shoe.  They should be relatively flat and hard, and not soft and squishy like most running shoes.  The classic Converse Chuck Taylor All Stars fit the bill and are only around $50.  This article goes into detail http://www.exrx.net/WeightTraining/Weightlifting/WeightliftingShoes.html

Here's a link to a fun new website that will help you on your quest from resembling a drowned rat to a male of a the human species: http://70sbig.com/ They also have links to the Starting Strength info.