Gym

Hiya Guys !

Basically i was looking for tips and advice for my workout routine and habits. I open to your ideas and questions.

I have been going to a gym for about a year now, and i have noticed a definite chnage in my physique, but just not as quickly as i would have hoped for, i know people that have been going to this particular one and seen a change - and i can see it - in them, a lot quicker than myself. I have noticed a change in terms of definiton a little, but i want to get bigger.

Normally i do one session weights then one cardio (for the weights- different muscle groups , one session biceps and triceps, next weights session- after a cardio one, i would do shoulders and chest)

I was not in bad shape, i just needed to, and maybe still do, need to drop a few pounds round the waist. I am about 11 13 stone and although i realise muscle weighs more than fat, i am pretty sure i could be leaner. I am pretty unfit in all honesty. I can play sports easily enough, it's just i would like to start feeling good. I actually used to do a lot of swimming as a bairn, saw the benefits then, which would be even greater now.

But i was wondering about what your tendancies are - whats your workout ?

Do you take protein or anything else ?

What do you do for particular muscle groups ? how much do you lift ?

Whats your diet like in relation to your workout ?

thers loads of stuff i would like to talk about as well, so if anyone and eveyone wants to make it a chat type thread thats great, but i would greatly benefit from people asking questions as we go.

Just mention this though, i am still fairly new to it all. ;-)


Cheers

 

im tough as * lift more than sly booyah HENCH AS *

 

My personal bests have improved since these videos were taken:

My leg press is now upto 400kg for 5 sets of 5.

http://www.youtube.com/watch?v=TPrTYuFWl54

My deadlift is now upto 220kg for 1 rep.

http://www.youtube.com/watch?v=Incc3-sVYkE

I'm 6'2 and 101kg at the moment.

Shall be starting the diet and *DUN DUN DUN* OFF THE BOOZE as of next Monday.

Murder, but it has to be done! haha

 

Doing chest yesterday, 8 sets of 3 on bench press. 130kg!

 

Thats quality that. Gd.

I am a pure beginner to it if i am honest. I have a workout routine like i mentioned but i'm average in terms of strength for my age.

Any tips on Diet, Protein, Lifestyle and how to lift my maximum ?

A bit vague but anything at all would be good mate because i am very new to it and i am learning something new everyday. I want to excercise everything (cliche')

cheers

 

What is it you're looking to do with regards to training?...get bigger, stronger, lose weight, tone up? I can give you whatever advice or help you need mate.

I haven't been weight training long myself, only started in August, but I've took to it like a duck to water.

If you could give me more specifics as to what you can achieve, I'll do what I can to help ye out mate!

 

You need a fairly strict diet, mate.

Lots of protein, fibre, slow release carbs. Avoid processed food like the plague, get plenty of fruit, veg, fish and brown bread/pasta/rice -try to avoid the white versions of these foods.

Never allow yourself to go hungry. If you don't have food when you need it, your body will store fat to make up for what is lost, making it harder to shift.

If you want to lose a bit of weight, you should be doing at least half an hour of good cardio per day, and to further help the metabolism, drink green tea.

Make sure you're drinking at least 2 litres of water per day, and drink more during training. You dehydrate quite quickly when working out, so make sure you keep the water levels topped up.

I start my mornings with a bowl of porridge and a protein shake.

Set realistic targets for yourself, and never, EVER, give up.

Have a look at these sites:
one hundred push ups
two hundred sit-ups
two hundred squats

Hope this helps, mate. Good luck!

 

What carbs are slow release?

 

Whole grain foods like wholemeal pasta, bread, brown rice etc.

 

Thanks for the clarification.

 

I've joined my uni gym recently. Started to eat a better diet, however when I brought brown rice, it was only GI medium, therefore obviously not as slow release as it could be. Is this normal for brown rice or should I get a different make? Also, is promax from maximuscle worth buying, e.g. is it cheaper than the equivalent protein from food? (I normally eat a wee tin of tuna after, however thats still 60p a can)

 

Thanks for the Dietry tips ppl. I am sure to take a lot from that.

I have to be honest with you, my Gym ain't the best for equipment or facilties but it's enough, i find it's how you utilise them in different ways.

Obviously there are machines, i know how to work most of them but with free weights there are loads of different exercises you can do.

What exercises do you do for Shoulder, Back, Tricep, Bicep and chest ???

I only know a couple for each and i can't do heavy weights.

Do you recommend protein for beginners like myself ? and when do you take it/how much ? how do you consume it and make it ? and can you drink it during training ?

Cheers, all for my education

 

Same for me mate, sometimes too costly, i had the same question about the prices of protein.

 

All of the above. Just generally want to look better as well. But at the same time, feel fit. Strong AND fit.

Well, if its weights i lift in terms of the specifics you mean mate here are some. Though the equipment aint the best like i said, It doesn't have a barbell and the bench is a smith machine more like (its fixed).

anyways :

Shoulders : 15 kg dumbell in each arm and push up. Sitting up right on a bench.

Arm Curl for bicep: 40 kg, arm curl singular, 20 kg.

Tricep press: 50kg

Lay down on bench and push up for chest : 17.5 kg in each arm.

Some of the basics there.

 

Anyone done the 100 pressups, 200 situps programme?

Think I'll try it.

 

Let us know what comes of that pal

 

sit ups and squats and all are easy to do say like 200 consecutive
but i really hate press ups so ill let you be the etst dummy
tell me how it goes

 

I used to be able to do it about 20 years ago (was in the Navy & basic training was 12 weeks of doing press ups, ironing, running & getting shouted at - got you fit though..lol).

But I'l let you guys know - surely someone else will try it...?

 

Do cardio AFTER weights. A hard cardio set can kill your ability to reach peak performance on the bench etc. On the flip side, your endurance levels wont reduce dramatically if you have a goods weights session prior to cardio.

Also... avoid protein shakes and maximuscle products in general like the plague. They're a con targeted towards novice gym goers. The only difference you'll notice using them is the amount of farts you do.

 

do you really believe that?