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Josh · Posted: Mon March 05, 2007 Post subject: Weight training (for overweight men)

This article is mainly for overweight men. Generally men want to bulk up/enlarge muscle (hypertrophy) and women want to tone down. Here are a few tips:

You don’t have to go to a gym - If you are shy you can workout at home using dumbbells. You should buy dumbbells that allow you to vary the weight.

Find out which exercise targets which muscle group - go Here.

Click the specific muscle group you want to target and it will give you exercises to target that muscle group. For hypertrophy, I recommend targeting the muscle groups that you can see, i.e. pectorals, upper back, triceps, biceps, lateral deltoids, anterior deltoids.

Why did I include upper back if you can’t see it? If you strengthen your pectorals and not your upper back, you will become hunchbacked.

Why didn’t I include abs? If you are fat then there’s no point strengthening your abs since they will just appear underneath your stomach fat. You could try doing squats to get rid of your stomach fat since these burn the most calories. Squats also strengthen your quads.

Do 6-20 reps (repetitions) per set to train for hypertrophy - If you can do more than 20 reps in a set, then you should add more weight. Do each rep slowly as this increases intensity (because you can’t use momentum), and it also reduces the risk of injury. Between each set you can take a break.

Do 15-30 reps per set to tone down - If you don't want to bulk up (especially women) do more reps and use a lighter weight.

Dumbbell bench press is better than pushups or barbell bench press for pectorals - because the dumbbell bench press makes you use more muscles trying to keep the dumbbells stable.

Exercise the biceps and triceps last - because if they are fatigued it will be difficult to exercise your pectorals and upper back.

Muscle growth occurs during rest not during workout - so make sure that you leave time to rest.

Take 5g of micronised creatine per day - Creatine allows you to you do more intensive weight training. Micronised creatine is best. Manufacturers will exaggerate the amount of creatine you need to get you to buy more so do your research first. You don't need to do a loading phase.

Eat small meals 5-6 times per day - If you don’t eat regularly your body will go into “starvation mode” and your metabolism will decrease.
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