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Anonymous
So. I'm about 5'-8" or so. I weigh 176 lbs (was up to around 200 a few months ago). I have problems with my right knee so I can't run, so I've been bike riding instead. I couple this with weight training with some free weights and a barbell I own. So far everything is going good, as I've lost 25 pounds or so. However, I feel like everything I'm doing is kind of haphazard and not very focused. For example, I don't know what the hell I'm doing with my weights. I just go to http://www.exrx.net/Lists/ExList/ForeArmWt.html#anchor1936059 and click on the muscles I want to exercise that day. Also, should I be using any supplements or are those pretty much just for people who want to get massively ripped? I'm not really sure what I want but based on what I've told you, does anybody have any suggestions or guidance to give me? My goal weight is around 150 lbs, not counting any muscle weight I may or may not put on.
>> Anonymous
Website was wrong, its actually http://www.exrx.net/Lists/WtMale.html, if anybody cares
>> Anonymous
Eh, alright. Guess I'll just stay the course then.
>> Anonymous
I have knee problems as well, but they get better if you strengthen the tendons, ligaments, and supporting muscles around it. Basically, do SQUATZ, but take it easy at first.

Stronglifts.com is a great site if you want a simple, effective workout routine. You need a basic level of strength to start it, but judging by your post you should be alright.

Supplements like creatine and whey powder do work, but they're only really worth it if you're a fairly advanced gym rat. Basically all creatine does is give your muscles a boost when they're tired while in the middle of a set, allowing you to do one or two extra reps; it only really helps when you get to the point where that extra rep makes a difference.

In my experience, once you start dropping weight and start to see some definition, it's motivation to stick with the lifting. If you stick to it you'll be healthier, and be muscular as a side effect.
>> Anonymous
Lay off you knee for like a week and use a brace. First of all, you need to stretch before you do cardio. As far as you knee goes I recommend you message it and stretch the muscles in that area to a quicker recovery (but anyone can tell you that) and also start using an elliptical machine instead of biking or running, it's much easier on your knee. =D
>> Anonymous
I don't know if its a muscle thing with my knee. I do know how its possible, but I'm fairly certain that I have arthritis in that knee.

I will stay away from the supplements, as you seem to have confirmed my thoughts on the matter.
>> Anonymous
>>203132
I'm not saying stay away from supplements completely, I'm saying stick with lifting for a while and reassess how you feel. You might change your mind six months from now

Article on squats and knee pain
http://stronglifts.com/squats-knee-pain/
>> Anonymous
Fair enough. I'll reevaluate their use in 2009. Oh, one more question. I don't have a bench. I do everything laying on the floor, sitting in a chair, or standing up. Is a bench really necessary? I know a lot of the exercises I see incorporate one and it would certainly be handy, but their so expensive. Plus they take up a lot of room that frankly, I don't have. Do I have any alternatives?
>> Anonymous
>>203163
Pushups are the obvious answer if you're looking to work your chest without a bench. There's also something called a floor bench where you basically do bench press from the floor; how far down the bar goes depends on what kind of weights you have on it (so if you have a bunch or really small weights, you might be able to go almost all the way down).

Seriously though, a bench is pretty important since it allows for a larger range of motion when doing most exercises. If you don't work through a full range of motion, your muscles shorten and you run a higher risk of a pull or tear.

Benches don't have to be expensive, you don't need an actually gym bench, just something about 5 feet long, a foot wide, and 3 feet off the ground. You could build it yourself if you're handy and use old towels for padding, or pick one up from a garage sale or ebay.