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Building Muscle
Follow this starter weightlifting program. Listen to your body and you will get good results.
I will post a starter weightlifting program
for you. The program is broken up by muscle group and is three days a week, but
you can modify it if you like for more or less days. You can do this for eight
weeks until your body gets used to the new activity, and then you can modify it
by lifting heavier. You should show up at your workouts feeling strong and
refreshed. If not, you may be overtraining and need to leave more days in
between workouts. Keep in mind that your body grows during rest days, not
training days, so you need to leave it enough time to recover. You may only
need two days between sessions, but you may need three or even four. Listen to
your body and you will get good results.
Here's the program.
Day 1: Chest (bench press with bar or dumbbell press, flyes, pushups),
triceps (bench dips, kickbacks)
Day 2: Back (bent over rows) biceps (curls, standing or seated)
Day 3: Shoulders (lateral raises, front raises), legs (squats,
lunges)
Do 10-12 repetitions, 1-3 sets per exercise. That means select a weight you can
lift 10-12 times to momentary fatigue with good form. When you can easily lift
the weight 12 times, increase the weight.
You can experiment with different splits. For instance, you could try the
following
Day 1: Chest (bench press with bar or dumbbell press, flyes, pushups),
Back (bent over rows, pulldowns)
Day 2: biceps (curls, standing or seated), triceps (bench dips,
kickbacks)
Day 3: Shoulders (lateral raises, front raises), legs (squats,
lunges)
There are dozens of exercises for both your lower and upper body. I've given
you just a few. You can go to the EXRX web site (www.exrx.net/exercise.html) for pictures and videos of exercises
organized by muscle group and select any of them. You might also want to browse
some of the bodybuilding magazines for ideas on splits. Keep in mind that the
people in the magazines are professionals and lift more than anyone, and you
certainly don't need to lift as much they do, but you might get some ideas for
splits. If you're looking for a book, I recommend books by Bill Pearl, Wayne
Westcott, Thomas Baechle, Steve Fleck, or William Kraemer, but if you go to
your local bookstore and browse, look for books with pictures that make it
clear what you need to do.
You might also want to read the American College of Sports Medicine position
statement on weightlifting. In the statement they review the latest literature
on weightlifting as well as propose training guidelines. To locate it, visit
www.acsm-msse.org/, then click on "Position Stands" in the left margin,
and then scroll down to "Progression Models in Resistance Training for
Healthy Adults."
WebMD Medical Reference
Indication
Uroxatral® (alfuzosin HCl 10 mg extended-release tablets) is an alpha1-blocker for the treatment of the signs and symptoms of BPH.
Important Safety Information
Do not take UROXATRAL if you have liver problems or if you are taking antifungal drugs like ketoconazole or itraconazole, or HIV drugs like ritonavir.
UROXATRAL can cause a sudden drop in blood pressure, especially when starting treatment. This may lead to fainting, dizziness, and lightheadedness. Do not drive, operate machinery, or do any dangerous activity until you know how UROXATRAL will affect you. This is especially important if you already have a problem with low blood pressure or take medicines to treat high blood pressure. There may be an increased risk of low blood pressure and fainting when taking UROXATRAL in combination with blood pressure medication or nitrates, or erectile dysfunction medication.
If considering cataract surgery (clouding of the eyes), tell your eye surgeon that you are currently taking UROXATRAL or have previously been treated with an alpha-blocker.
Before taking UROXATRAL, tell your doctor if you have kidney problems.
Also, tell your doctor if you or any family member(s) have or take medications for a rare heart condition known as congenital prolongation of the QT interval.
BPH and prostate cancer can cause the same symptoms. However, UROXATRAL is not a treatment for prostate cancer.
The most common side effects with UROXATRAL are dizziness, upper respiratory tract infection, headache, and tiredness.
Please see UROXATRAL full prescribing information.
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