i would like to know if when u excercise do u have to be ripped after u excersice in order 4 your muscles to get stronger????.Is jogging going to help with stronger calves? plz w/b :angel: ;)

i would like to know if when u excercise do u have to be ripped after u excersice in order 4 your muscles to get stronger????.Is jogging going to help with stronger calves? plz w/b :angel: ;)

As to the first question, I'm not sure what you mean by "ripped" and you musn't overdo things (the single most common mistake: overtraining), but in general intensity is more important than quantity for muscle and strength training. So, sort of Yes, you do have to push the muscles quite hard.

The way many weight lifters deal with this balancing issue (how to work muscles very intensively, but not overtrain) is by working only one or two muscle groups each session, limiting each session to 45 or 60 minutes at most, and giving each body part days of rest between workouts. So, they might work legs and back on monday, chest and triceps on wednesday, biceps and shoulders on friday, and so on, or any similar split.

You can plug bodybuilding into a search site and get more info, but I'm afraid you'll have to wade through a great deal of pitches for largely worthless supplements.

and, no, you can't expect jogging to add much to strength of any muscles. It will help your fitness (except your knees!), but can add only very modestly to muscle strength.

hope this helps.

how do you work the backs of your arms? When I lift (just a big barbell) I feel like I only get the top of my arms...and the forearm doesn't feel weak or anything either. How do I work my forearms, my chest, abs, etc...keep in mind I only have the barbell, the plates for the barbell, an air strider walking thing, and obviously the pushups. Last time I did some push ups my intestinal region has been killing me, I would assume its the muscles not my intestines...as far as I know.
how do you know if you've overtrained? This was my first time "training" and I'm about as muscular as a 7 year old girl, my biceps feel pretty tight.

For the back of your arms, do lying tricep extensions (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html) aka "skullcrushers", or "kickbacks" (http://www.exrx.net/WeightExercises/Triceps/DBKickback.html). They both target the tri's quite well and are good "beginner exercises. Don't worry about not being as strong as you want. We all have to start somewhere :D

You know if you "overtrained" if you are unable to use those muscles a few days after. Soreness or that "pumped" feeling after you workout doesn't mean much. It may feel really good, but don't let that be an indicator of the efficiency of your workout.

-S

if I'm doing this right how long, generally, should it be before I start gaining some muscle mass in my arms? I do the exercises for about an hour a day

and how can I tell if I'm doing this efficiently?

The "ripped" effect is striation of the muscle fiber. As far as your gaining mass, genetics, diet, body composition and form will determine length of time. If you're performing each exercise with perfect form, working the correct group of muscles (SAID principal - Specific Adaptation to Imposed Demand) with the correct reps and weight you will achieve your goals at a much faster rate. As a CPT I always tell people to spend a few dollars on an evaluation. A good CPT can evaluate and create a specific program for you. You make the decision as to whether you would like to work with the CPT for a period or go it on your own. Your decision. In the meantime, here's a web site that offers virtual demonstrations of exercises and is very inclusive:

pages.zdnet.com/bodybuilder/id21.html

I hope this has been helpful!

Laurie