Work Out

john davies

hi all im new iv been going to the gym just over a week. Iv got most of the stiff muscles out of the way (i think).

The problem is im stuck on what i should really be lifting, what lifts i should be doing, im 29 years old, 6ft tall, medium build. 13.5 stone, if that helps .

thanks john

Tall

Hi mate,

Whats your aim - i.e. would you like to get bigger? get leaner?

How many days per week did you want to work out?

john davies

hi yeah i need to build my chest up as its flat lol. I was thinking 2 day rest a week. I could do with going bigger and more tone..

Richard

For chest size it's best not to worry about flys and the pec deck machine as they are for shaping and concentrate on the good old chest press.

Most people say that barbells are generally better for mass gaining but i feel stronger and have got better results with the dumbells so try them both. Prioritise flat bench sets as these work the whole chest muscle but you can try incline and declines too which will target the upper chest on incline and lower chest on the decline.

If your like me and wanting to bulk up then don't do what i did and focus on the chest but forgetting the rest of the body. Its no good having a big chest and little t-rex arms! Have you got a full workout yet?

john davies

hi all
im still training, im now about 4 months in. Iv just started on some supplements (ups pure protein igf-1) and would like to know whats the best way and time to take it.

im currently doing 3 set of 12 reps is this the best way to get lean muscle

Nath

I personally would do a combo of presses and flies, I personally think that flies are just as valid for pumping the muscle and their value should't be underestimated. As far as sets and rep range, it seems to be a case of different strokes for different folks. The best bet woud be to mix it up, do what ur doing for a bit and then change it up, keep body guessing.

john davies

is there any chance you could give me some tip i.e should i not do 3 * 12 reps on some days, and do heavy 1 set till max out.

Also my chest is flat and really needs to build up, can you give me some tips on that aswell. many thanks john

FAT BOY

hello m8

i think you would be better if you posted your goals and your total workout and diet then we can get a better idea of what you are doing and what changes you may need to make

john davies

iv still not got a full work out sorted yet. and would like help on a good diet to follow.

cellaratt

FB's got a good point if you can list what your doing for exercises now and what your current eating habits are the people in here can really help you tweak it. As far as your chest goes being that I'm prior military I can't help myself but to recommend you do good old fashion push-up's till failure atleast a couple times a day until you find a routine that works for ya. If you have trouble doing these there are variation you can try. Best of luck and don't forget baby steps