weight lifting and neck exercising - Exercise & Fitness Message Board

crippling shot · 11-01-2006, 11:12 AM

ok i only have 3 pound weights at the moment and i've been using those for 4-5 months. Im 16. Mostly i've been doing standard bicep curls but recently have done reverse, hammer, and some deltoid stuff. the muscle increase could be better but i think i have been doing them wrong. Im too lazy to do sets so i just jump right in and do a whole 250 of them, at my best (usually sitting down). my brother says that he has some heavier metal bar weights but untill i get those could someone give me some tips for working out with lighter weights?

and section number 2...
neck exerising. ive been lured into having a nice curvy neck but i am finding it difficult to perform the exersices. I believe that you are supposed to push your arms against your head and move it in a certain direction for each set, but i find myself working out my arms more than i am working my neck. please help!

thanks

dreammaker · 11-07-2006, 09:59 PM

crippling shot-

First of all good of you to start earlier but just beware that your body is still growing and developing. I am not a EXPERT in weight lifting but have been lifting for 10 years now so I can offer some suggestions. You'll find that just about everyone has there own personal opinion on lifting.

You didn't say what you are trying to accomplish but I am assuming musle mass?? I can suggest one thing and that is to maintain proper form, slowly bring the weight up contracting your muscle at the top and back down without locking out your elbows. When you lock out your elbows you are taking the strain away from the biceps and dividing up through the entire arm so try bring down the weight and hold just before you get to your lockout point. you may also try 21's. Again I have no idea about your phsyical ability but 21 is when you curl the weight fully to the top and then bottom seven times, then starting from the bottom only bring the weight halfway up and hold for a seconds then back down for seven times and finally bring the weight all the way up and hold at the halfway point for a few seconds. Remember form is the key and also mentally visualizing your muscle contracting and relaxing will help maintain MAX concentration on you bicep.

Neck exercising -

I assume that you are reffering to shrugs? Try using wrist wraps they are extremely cheap ($4) and a good way to let you arms rest while concentrating on you traps. Bring the weight straight up hold for a few and then back down. Dont use any forward and reverse motion the shoulder is a tender area and you dont need to damage it.

Try this for a while and let me know when you get some more weight and I will give you some more pointers.

If you can convice your parents get them to let you join a local gym and ask alot of questions. Generally most lifters are most then happy to offer their help.

-S.J.-

Willapp · 11-08-2006, 02:48 AM

3 pound weights are not really going to give you any real benefits, even at 16 and if you were really skinny. If you can do 250 reps without a break, they just aren't heavy enough.

What you need are big enough weights that you can only do 10 - 12 reps at a time, before having a short rest and doing another 10 - 12. (These are called 'sets', and usually you do 3 - 5 sets per exercise with between 60 - 120 seconds rest).

Until you get the bigger weights, I would try and do some bodyweight exercises, such as dips, press-ups, sit-ups, chin-ups etc. Again you want to stick with the reps/sets outlined above. If they're too easy doing 12 reps, do them slower - e.g. dips, take about 3 seconds to lower your body, hold for 2 seconds, then up for 3 again. The faster you do an exercise, the less benefit you'll get. (Though don't do them tooo slow either!)