All Jews should bodybuild.

[FreedomFighter08]

There is no problem with this in my neighborhood (Bukharian neighborhood) but all Jews should build muscle, take care of their apperance, and learn how to fight.

I'd be happy to assist you guys. Now, if you never worked out before, I want to introduce you to bodybuilding.

Working Out

A good bodybuilder focuses exercises each bodypart once a week, also known as a split. A very effective split is a 5-day split. If you have a lot of time on your hands, that is the way to go. If you have little time, then you might want to do a routine which will workout all of your bodyparts once a week, but will take less time to do so like a 3-day split.

Sample 5-day Split Routine

Monday: Chest Day (Do only Chest exercises which also workout your Triceps)
Tuesday: Back Day (Do only Back exercises which also workout your Biceps)
Wednesday: Legs Day (Do only Leg exercises)
Thursday: Shoulders Day (Do only Shoulder exercises)
Friday: Arms Day (Do Biceps, Triceps, and Forearms)
Saturday: Rest
Sunday: Rest

Sample 3-day Split Routine

Monday: Chest + Triceps Day
Tuesday: Rest
Wednesday: Back + Biceps Day
Thursday: Rest
Friday: Legs + Shoulders Day
Saturday: Rest
Sunday: Rest

My Advice To Beginners

If you have just started and need help - I'll help you.
This is a sample routine that you can follow.

Chest Routine:

Barbell Bench Press (or you can use Dumbells):
http://www.muscleandstrength.com/exercises/barbell-bench-press.html
Incline Barbell Bench Press (or you can use Dumbells):
http://www.muscleandstrength.com/exercises/incline-bench-press.html
Incline Dumbell Flys:
http://www.muscleandstrength.com/exercises/incline-dumbbell-flys.html
Chest Dips:
http://www.muscleandstrength.com/exercises/incline-dumbbell-flys.html

Do 6 to 8 reps with weights that are heavy enough so that the most you can do are 8. Repeat all of these exercises 4 times.

Triceps Routine:

Tricep Pulldowns:
http://www.muscleandstrength.com/exercises/cable-tricep-extension-with-v-bar.html
Skullcrushers:
http://www.muscleandstrength.com/exercises/incline-dumbbell-flys.html
Close Grip Bench Press:
http://www.muscleandstrength.com/exercises/incline-dumbbell-flys.html

Do 6-10 reps. Repeat 3 times.

Shoulder Routine:

Smith Machine Military Press:
http://www.muscleandstrength.com/exercises/smith-machine-shoulder-press.html
Arnold Press:
http://www.muscleandstrength.com/exercises/smith-machine-shoulder-press.html
Side Raises:
http://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html
Shrugs:
http://www.muscleandstrength.com/exercises/dumbbell-shrugs.html

Do 6 - 8 reps. Do this 4 times.

Back Exercises:

Chinups:
http://www.muscleandstrength.com/exercises/chin-up.html
Lat Pulldowns:
http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html
Dumbell Rows:
http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html
Bent Over Barbell Rows:
http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html

Do 4 - 8 reps. Repeat 4 times.

Biceps:

Dumbell Curls:
http://www.muscleandstrength.com/exercises/chin-up.html
Hammer Curls:
http://www.muscleandstrength.com/exercises/chin-up.html
Concentration Curls:
http://www.muscleandstrength.com/exercises/chin-up.html

Do 6 - 10 reps. Repeat 3 times.

Forearms Routine:

Behind The Back Barbell Wrist Curls:
http://www.muscleandstrength.com/exercises/chin-up.html
Barbell Wrist Curls:
http://www.muscleandstrength.com/exercises/chin-up.html

Do 15 reps. Repeat 6 times.

Legs Routine:

Smith Machine Squats:
http://www.muscleandstrength.com/exercises/chin-up.html
Dumbell Lunges:
http://www.muscleandstrength.com/exercises/chin-up.html
Leg Extension:
http://www.muscleandstrength.com/exercises/leg-extension.html
Leg Curls:
http://www.muscleandstrength.com/exercises/leg-extension.html

Nutrition:

Eat 1 - 1.5g of Protein for each pound of bodyweight that you have. Use protein powders (the best powders are called Isolates) to make home made protein shakes to build muscle. Make sure you eat a good amount of calories and eat whole grains like oatmeal and cereal. Eat good unsaturated fats like fish oils and avacados and peanut butter.

Supplements:

We already talked about the protein powders. Another supplement is Creatine Monohydrate. It's the top bodybuilding and sports supplement. Don't take it if you have kidney problems. Only healthy adults can take it. Take 5 grams each day (a teaspoon). Take it 1 month and stop taking it for a week or two and repeat. Creatine is natural and the only side effect is bloating. It increases natural ATP energy and helps you build muscle. Diet is most important but this can help you. It can cause extra water going into your muscle cells which will also make your muscles look big while you're taking Creatine Monohydrate. Take the smallest they have at your GNC or Vitamin Shoppe and see how it works for you.

Do Not Take Steroids:

Don't do it. Simple as that.

GOOD LUCK!

[Manch]

Great advice! I agree with you - all Jews must invest in their bodies,  self defense course and time on shooting ranges.

[FreedomFighter08]

Yes. Too bad Leftist Jews don't see the point of this and make us all look bad.

[Manch]

Yes. Too bad Leftist Jews don't see the point of this and make us all look bad.

Actually many religious don't see it either - this is a Jewish issue, not left or right wing issue.

[Boyana]

http://www.ehow.com/video_2368203_use-chair-selfdefense.html

Use the chair for self defence.

[Kahane-Was-Right BT]

Honestly, I agree with everything except the creatine advice.   Causing more water in your muscles unnaturally through such supplementation carries with it serious health ramifications.   I believe that using creatine (even with cycling on and off) is dangerous to a person's health and at very least jeopardizes their future health.  We need to do our part to live full healthy lives, G-d willing, and part of that is diet and regular exercise, but I also think this is one of those things.   I would advise NOT to take creatine.

But as far as the 5 day cycle for weightlifting one muscle group intensively each day, I highly recommend this routine.   Coupled with increased food intake, it worked wonders for me in very little time, back when I had the time to devote myself to it.  (I did a very similar workout regimen, only I averaged about 6 days per week lifting, average 1 day per week rest, and on lift days I worked out about 1.5 hour).  But now that I am keeping Shabbat and for Jews here that are doing so, I would likely adopt your schedule if I had some more time to lift, since it will ensure always an off-day on Shabbat.  Granted there are times in the year when Shabbat ends early and one could go to a gym if it's open late sat night.   But as a general rule, I might construct the schedule similarly with Sat. as every week off-day.   I would probably still work out some/most Sundays though.

I have more detailed recommendations I will get into in this thread if I have some time. 

It takes a lot of dedication to consistently build muscle in the gym.  But anyone can do it if they are willing to try and to push themselves.

[Confederate Kahanist]

Yes. Too bad Leftist Jews don't see the point of this and make us all look bad.

They all like to get beaten up by there enemies. 

[~Hanna~]

yes, and it's very important to rotate on the days and the body parts JUST LIKE YOU POSTED HERE so your muscles have a chance to rest in between so they can then, get stronger.

[Deletemyaccountplease]

Thanks for the great links buddy.

[MasterWolf1]

I work out and train all the time.  And women should use weights, I am not saying bulk up i am saying they can tone with weights and they will look and feel better.

[SW]

I totally agree with you. Jews should and must invest in their bodies because they need to be strong to defend themselfs. That's why I think we should rebuild the Camp Meir (JDL Camp) to educate Jews, make them much stronger and give them a second home in the Kahanist community.

[Ze'ev]

Good thread!

Don't forget though, big muscles won't do you very much good if you do not know how to use them; self defense is a must as some have already mentioned.

Endurance is important too, and plenty of cardio training is just as important as weight training.

Myself I've been trying to quit smoking because that probably nullifies most of my efforts in that department.(cardio)

[MarZutra]

I'd not say "body build" but healthy, physically fit and acknowledged with/to the various self defense systems including firearms.  I've noticed, from my career in bodybuilding, that most of these steroid heads look the part, talk the talk but very few can actually walk the walk. 

[mord]

True i work out 3x a week one light day where i do my whole body 1 heavy upper body day and 1 heavy leg day.And 2 days endurance running and hitting the heavy bag

[MarZutra]

After years of Boxing, Kick/Muay Thai, Wrestling and Jujitsu I've taken up Kuk Sool Wan:  http://www.kuksoolwon.com/ because the JDL, here in Canada, offers it openly to educate its members on a volunteer basis.  My good friend is the instructor so we get together and train each other in various techniques.  Another member that comes out to train with us is a Systema instructor so we are giving the members a well rounded atmosphere based on Kuk Sool Wan while others train further in our own former specializations. 

[mord]

After years of Boxing, Kick/Muay Thai, Wrestling and Jujitsu I've taken up Kuk Sool Wan:  http://www.kuksoolwon.com/ because the JDL, here in Canada, offers it openly to educate its members on a volunteer basis.  My good friend is the instructor so we get together and train each other in various techniques.  Another member that comes out to train with us is a Systema instructor so we are giving the members a well rounded atmosphere based on Kuk Sool Wan while others train further in our own former specializations. 

Similar to this http://www.hawaiiankajukenbo.com/


plus what i took American Combat Karate

When i was little i started with kyoshi    Richard Barathy he died 

http://www.yamamizuryu.org/AmericanCombatKarate/#

[HiWarp]

After years of Boxing, Kick/Muay Thai, Wrestling and Jujitsu I've taken up Kuk Sool Wan:  http://www.kuksoolwon.com/ because the JDL, here in Canada, offers it openly to educate its members on a volunteer basis.  My good friend is the instructor so we get together and train each other in various techniques.  Another member that comes out to train with us is a Systema instructor so we are giving the members a well rounded atmosphere based on Kuk Sool Wan while others train further in our own former specializations. 

Similar to this http://www.hawaiiankajukenbo.com/


plus what i took American Combat Karate

When i was little i started with kyoshi    Richard Barathy he died 

http://www.yamamizuryu.org/AmericanCombatKarate/#

Wow, my wife was involved with ACK and studied with Barathy. She has some wild stories about the guys in that system. Maybe you were one of them. 

[mord]

After years of Boxing, Kick/Muay Thai, Wrestling and Jujitsu I've taken up Kuk Sool Wan:  http://www.kuksoolwon.com/ because the JDL, here in Canada, offers it openly to educate its members on a volunteer basis.  My good friend is the instructor so we get together and train each other in various techniques.  Another member that comes out to train with us is a Systema instructor so we are giving the members a well rounded atmosphere based on Kuk Sool Wan while others train further in our own former specializations. 

Similar to this http://www.hawaiiankajukenbo.com/


plus what i took American Combat Karate

When i was little i started with kyoshi    Richard Barathy he died 

http://www.yamamizuryu.org/AmericanCombatKarate/#

Wow, my wife was involved with ACK and studied with Barathy. She has some wild stories about the guys in that system. Maybe you were one of them. 

REALLY GREAT ASK HER IF SHE REMEMBERS MATTI WILLIG ? SHE TRAINED IN LYNBROOK WHERE IT  WAS CALLED RABS

[HiWarp]

True i work out 3x a week one light day where i do my whole body 1 heavy upper body day and 1 heavy leg day.And 2 days endurance running and hitting the heavy bag

I like this workout better than the 3 or 5 day split routine. In fact I tried to do full body high intensity training where the complete workout eventually lasts about 25 minutes and you do it 5 times every 2 weeks. The problem is that you need to train to total muscle failure and it beat the heck out of  my body. Maybe if I were 18.

[mord]

True i work out 3x a week one light day where i do my whole body 1 heavy upper body day and 1 heavy leg day.And 2 days endurance running and hitting the heavy bag

I like this workout better than the 3 or 5 day split routine. In fact I tried to do full body high intensity training where the complete workout eventually lasts about 25 minutes and you do it 5 times every 2 weeks. The problem is that you need to train to total muscle failure and it beat the heck out of  my body. Maybe if I were 18.

This way you get plenty of recovery time.The way i do also you build strength without getting tight or worn out 

[JewishAmericanPatriot]

I'm a 50 yr old woman, used to be quite heavy, lost a lot of weight about 10 yrs ago through permanently changing my diet to smaller portions, 5-6 smaller meals each day, and daily aerobic exercise (60 mins a day).

A few yrs ago, the fat loss stopped, and I feel as if I gained some back..even though I never stopped eating right and doing daily aerobic exercise.

I did some strength training in the first few yrs of my lifestyle change, until I damaged my shoulder with it, and decided to stop. I'd like to get back into it, mostly to tone up my arms, thighs and midsection, but I don't know what or how much to do, considering my age and shoulder injury.

[mord]

I'm a 50 yr old woman, used to be quite heavy, lost a lot of weight about 10 yrs ago through permanently changing my diet to smaller portions, 5-6 smaller meals each day, and daily aerobic exercise (60 mins a day).

A few yrs ago, the fat loss stopped, and I feel as if I gained some back..even though I never stopped eating right and doing daily aerobic exercise.

I did some strength training in the first few yrs of my lifestyle change, until I damaged my shoulder with it, and decided to stop. I'd like to get back into it, mostly to tone up my arms, thighs and midsection, but I don't know what or how much to do, considering my age and shoulder injury.

As you get a bit older you tend to gain weight eating the same amunt of food you did even 3yrs ago it also takes more time  for your body to recuperate.You should see whats wrong with the shoulder in any event you can do isometric exercises that will tighten your arms and thighs midsection do quarter movements

[HiWarp]

I'm a 50 yr old woman, used to be quite heavy, lost a lot of weight about 10 yrs ago through permanently changing my diet to smaller portions, 5-6 smaller meals each day, and daily aerobic exercise (60 mins a day).

A few yrs ago, the fat loss stopped, and I feel as if I gained some back..even though I never stopped eating right and doing daily aerobic exercise.

I did some strength training in the first few yrs of my lifestyle change, until I damaged my shoulder with it, and decided to stop. I'd like to get back into it, mostly to tone up my arms, thighs and midsection, but I don't know what or how much to do, considering my age and shoulder injury.

I've also had very good results with nagging injuries using nothing more than physical therapy. You may want to look at that if your injury isn't severe and you haven't already.

[mord]

I'm a 50 yr old woman, used to be quite heavy, lost a lot of weight about 10 yrs ago through permanently changing my diet to smaller portions, 5-6 smaller meals each day, and daily aerobic exercise (60 mins a day).

A few yrs ago, the fat loss stopped, and I feel as if I gained some back..even though I never stopped eating right and doing daily aerobic exercise.

I did some strength training in the first few yrs of my lifestyle change, until I damaged my shoulder with it, and decided to stop. I'd like to get back into it, mostly to tone up my arms, thighs and midsection, but I don't know what or how much to do, considering my age and shoulder injury.

I've also had very good results with nagging injuries using nothing more than physical therapy. You may want to look at that if your injury isn't severe and you haven't already.

True i used  physical  therapist when i had shoulder pain myself

[~Hanna~]

I injured my shoulder once...and when I started doing training on the machines, my shoulder problems went away. They had to shoot morphine into my shoulder once, the pain had been so bad.

I'm a 50 yr old woman, used to be quite heavy, lost a lot of weight about 10 yrs ago through permanently changing my diet to smaller portions, 5-6 smaller meals each day, and daily aerobic exercise (60 mins a day).

A few yrs ago, the fat loss stopped, and I feel as if I gained some back..even though I never stopped eating right and doing daily aerobic exercise.

I did some strength training in the first few yrs of my lifestyle change, until I damaged my shoulder with it, and decided to stop. I'd like to get back into it, mostly to tone up my arms, thighs and midsection, but I don't know what or how much to do, considering my age and shoulder injury.

As you get a bit older you tend to gain weight eating the same amunt of food you did even 3yrs ago it also takes more time  for your body to recuperate.You should see whats wrong with the shoulder in any event you can do isometric exercises that will tighten your arms and thighs midsection do quarter movements