Looking for info/book to target certain muscles

[Adam Bluhm]

First post! Great site!

For a little about myself: I first found this site when John posted about the completion of his home gym on the home theater forum. I was amazed at his process and began doing some outside activities as a way to slowly begin a health phase for me.

I was slowed in July 28 of this year when I hit a fawn on my motorcycle. That was a pretty difficult time. It was the most I ever injured myself. I had dislocated my shoulder, tore a tendine/ligament (forget which) in my left thumb (I'm left handed) and had a serious concussion. I still do not remember anything after the accident... except for seeing a fawn. I was life flighted to the nearest hospital for my injuries.

That aside, it gave me more drive to accomplish what I found I love, and that's being able to do the simple things in life like, golf, basketball, running and ANYTHING active.

As for myself, I'm 6'0" (or a shade under), currently weigh a little under 170lbs and have a natural large lower body. It looks like I've worked my legs for years but in all reality have only worked them a couple day in my life. Therefore I usually do cardio or upper body workouts.

My goals:

My goal isn't to be huge. I won't want to be a "muscle man." I do, however, want good mass and excellent definition. I realize proper cardio and fat burning may be the most important. What I don't want to do is work the wrong muscle groupls and end up with.. ooohh, say large arms and a small, undefined chest and shoulder area. I'd love a defined chest and stomach area with defined arms.

What I need is some direction with proper exercises that will work the parts of the body I want to work. What I'm basically looking for is either photos (how to's) or a good write up about what types of 'exericises' I can do to work a particular part of the body. Make sense? A good book or a good site with detailed info is what I'm really looking for.

The tools I currently use is a parents bowflex, treadmill and I'm building my "collection" of my own free weights. I'm just looking for a little direction for proper workout routines for my upper body. Again, not looking to get huge but I want some mass and good definition.

BTW, thanks for the return email months ago, John. I was able to catch you a couple months after my accident and before you got totally swamped with mail. Kudos to your work and this website. It is certainly a wonderful tool for us all!

>>I didn't proof-read this post<<

[Ludvig78]

Hi!

May I ask if you are a beginner?

regards
Ludvig

Originally Posted by Adam Bluhm

First post! Great site!

For a little about myself: I first found this site when John posted about the completion of his home gym on the home theater forum. I was amazed at his process and began doing some outside activities as a way to slowly begin a health phase for me.

I was slowed in July 28 of this year when I hit a fawn on my motorcycle. That was a pretty difficult time. It was the most I ever injured myself. I had dislocated my shoulder, tore a tendine/ligament (forget which) in my left thumb (I'm left handed) and had a serious concussion. I still do not remember anything after the accident... except for seeing a fawn. I was life flighted to the nearest hospital for my injuries.

That aside, it gave me more drive to accomplish what I found I love, and that's being able to do the simple things in life like, golf, basketball, running and ANYTHING active.

As for myself, I'm 6'0" (or a shade under), currently weigh a little under 170lbs and have a natural large lower body. It looks like I've worked my legs for years but in all reality have only worked them a couple day in my life. Therefore I usually do cardio or upper body workouts.

My goals:

My goal isn't to be huge. I won't want to be a "muscle man." I do, however, want good mass and excellent definition. I realize proper cardio and fat burning may be the most important. What I don't want to do is work the wrong muscle groupls and end up with.. ooohh, say large arms and a small, undefined chest and shoulder area. I'd love a defined chest and stomach area with defined arms.

What I need is some direction with proper exercises that will work the parts of the body I want to work. What I'm basically looking for is either photos (how to's) or a good write up about what types of 'exericises' I can do to work a particular part of the body. Make sense? A good book or a good site with detailed info is what I'm really looking for.

The tools I currently use is a parents bowflex, treadmill and I'm building my "collection" of my own free weights. I'm just looking for a little direction for proper workout routines for my upper body. Again, not looking to get huge but I want some mass and good definition.

BTW, thanks for the return email months ago, John. I was able to catch you a couple months after my accident and before you got totally swamped with mail. Kudos to your work and this website. It is certainly a wonderful tool for us all!

>>I didn't proof-read this post<<

[map200uk]

Originally Posted by Adam Bluhm

First post! Great site!

For a little about myself: I first found this site when John posted about the completion of his home gym on the home theater forum. I was amazed at his process and began doing some outside activities as a way to slowly begin a health phase for me.

I was slowed in July 28 of this year when I hit a fawn on my motorcycle. That was a pretty difficult time. It was the most I ever injured myself. I had dislocated my shoulder, tore a tendine/ligament (forget which) in my left thumb (I'm left handed) and had a serious concussion. I still do not remember anything after the accident... except for seeing a fawn. I was life flighted to the nearest hospital for my injuries.

That aside, it gave me more drive to accomplish what I found I love, and that's being able to do the simple things in life like, golf, basketball, running and ANYTHING active.

As for myself, I'm 6'0" (or a shade under), currently weigh a little under 170lbs and have a natural large lower body. It looks like I've worked my legs for years but in all reality have only worked them a couple day in my life. Therefore I usually do cardio or upper body workouts.

My goals:

My goal isn't to be huge. I won't want to be a "muscle man." I do, however, want good mass and excellent definition. I realize proper cardio and fat burning may be the most important. What I don't want to do is work the wrong muscle groupls and end up with.. ooohh, say large arms and a small, undefined chest and shoulder area. I'd love a defined chest and stomach area with defined arms.

What I need is some direction with proper exercises that will work the parts of the body I want to work. What I'm basically looking for is either photos (how to's) or a good write up about what types of 'exericises' I can do to work a particular part of the body. Make sense? A good book or a good site with detailed info is what I'm really looking for.

The tools I currently use is a parents bowflex, treadmill and I'm building my "collection" of my own free weights. I'm just looking for a little direction for proper workout routines for my upper body. Again, not looking to get huge but I want some mass and good definition.

BTW, thanks for the return email months ago, John. I was able to catch you a couple months after my accident and before you got totally swamped with mail. Kudos to your work and this website. It is certainly a wonderful tool for us all!

>>I didn't proof-read this post<<

Hey mate,

Hmm after reading your post, i feel like suggesting you visit bodybuilding.com and check out the list of exercises they have (thousands available).

Then work on a weight training/cv plan, maybe a 3 day split with HIIT?

Mark

[Ludvig78]

I wouldn't do that. Stick to the basic heavy duty exercises. Best results on shortes time. I see way to many people doing isolation exercises just because they become lazy at the gym or thing they are smarter and will get better results.

I can only say like one guy once said. Everybody wants to have a body but no one whats to lift no heavy ass weights....

Originally Posted by map200uk

Hey mate,

Hmm after reading your post, i feel like suggesting you visit bodybuilding.com and check out the list of exercises they have (thousands available).

Then work on a weight training/cv plan, maybe a 3 day split with HIIT?

Mark

[Adam Bluhm]

I would consider myself a beginner.

Basically, I've been doing cardio (22+ min jogs most night) and some weight training. Most of my weight training has been upper body with a bowflex, but more recently I've used free weights.

Everybody wants to have a body but no one whats to lift no heavy ass weights

Well, I want a body but I don't want to lose flexibility due to muscle bulk. I enjoy my basketball and golf. I do, however, press myself kinda hard when lifting weights. I don't try to cut corners. I just worry if I'm doing enough range of lifts, which I'm sure I don't have wide enough range.

Thanks for the replies. I'll visit bodybuilding.com again and see what info I can come up with. Like I said in my original post, I just want to slowly grow evenly and not target one small portion of my body.

I'll also look into HIIT. I think I'm physically ready for it, though I'll have to research it as I konw very little about proper procedure.

Thanks again!

[Ludvig78]

Hi!

If you think about it you are kinad kidding yourself when saying you don't wanna lose flexibilty due do muscle bulk. I can tell you one thing. It's really hard to put on pure musclemass. When you do a bulk period you gain both in fat and muscles. If you gain around 1-2 kilos of pure muscles a year you are doing a good job. If someone says something else. They are either telling you lies or taking hormones.

I don't think you will lose flexibility. Look at a gymnast. They are usually very strong and muscular but still very flexible. Don't cheat with your streching and you will become a stronger basketball and golf player.

Originally Posted by Adam Bluhm

I would consider myself a beginner.

Basically, I've been doing cardio (22+ min jogs most night) and some weight training. Most of my weight training has been upper body with a bowflex, but more recently I've used free weights.



Well, I want a body but I don't want to lose flexibility due to muscle bulk. I enjoy my basketball and golf. I do, however, press myself kinda hard when lifting weights. I don't try to cut corners. I just worry if I'm doing enough range of lifts, which I'm sure I don't have wide enough range.

Thanks for the replies. I'll visit bodybuilding.com again and see what info I can come up with. Like I said in my original post, I just want to slowly grow evenly and not target one small portion of my body.

I'll also look into HIIT. I think I'm physically ready for it, though I'll have to research it as I konw very little about proper procedure.

Thanks again!

[Duckfan]

www.thetrainingstationinc.com/exercises.html

Check out the above link, it may be helpful. It shows animated excercises for the various muscle groups and parts of the body.

[Malikai]

I like to use http://www.exrx.net/Lists/Directory.html mainly cause it's devided nicely into muscle groups, it even has nifty little animation for when the text doesn't make much sense!

[Adam Bluhm]

Thanks for the links, fellas. I'll check them out.

Ludvig, when I say I don't want to lose, flexibility, I mean I don't want to bulk to the the point I get noticeable loss of flexiblie movement. I'd like to gain some mass, but my intent is to stop gaining when I start losing mobility (in a perfect world ).

Yes, I'm a novice. I'll continue to learn as I go. Thanks again.

[sharger]

Hi

I just got a book through from Amazon this morning titled Strength Training Anatomy by Frederic Delavier. I am a newbie to training and first impressions of the book are fantastic. Has anyone else got the book, any thoughts?

cheers

Steve