Jus come back from gym and fed up with having no idea!!!!

chrisboysmith · 01-07-2004, 07:56 PM

Hi right basically ive jus come back from the gym and are fed up with not knowing WHAT exercises to do, on what day, how many sets and reps and how much weight to put on the machines. I am currently going to any avaliable machine putting weights on that i change every time i go to the gym, one day i will for example lift on the shoulder machine 35 sometimes 45 i dunno if the numbers are in kg or lbs. This is basically because i dont have a certain routine. I do about 3-4 reps on 45 and 8 on 35. As for bench press i have been pressing 60 kg at least i think its 60 its 2 of the big ring weights and 2 small ones, and have not increased that for months as i cant increase it. I do 2 sets of 8 reps an 1 set of 5-6 reps. I go to the gym about 3 times a week could SOMEONE PLEASE help me out i really want to build muscle and tone up and want to see changes in size and definition every month. I have been reading different posts about routines but there is so many to choose from its hard to decide which one is for me. I weigh in about 83kg.

Cheers for any help and advice!!

chrisboysmith · 01-07-2004, 08:42 PM

Here is a pic of my size and build as you can see not much definition or muscle mass!!!

http://uk.f2.pg.photos.yahoo.com/ph/...&.dnm=60ac.jpg

themule · 01-07-2004, 10:18 PM

Firstly, Welcome to the board Chrisboysmith, now what you must do is give us your stats, how heavy you are, how heavy you want to be, do you want to bulk up, do you want to lose weight etc, next let us know wat you are eating, when you eat e.g. how many times through the day, and also if you are taking any supplements, before we can go any further you'll have to tell us as much of the above as possible, after you done this we'll know a lot more about how you want to be, and therefore be able to set out the best possible training programme, to let you achieve your targets mate, you have come to the right place, we will soon get you on the right track. Stick with us and you will get results, the guys on tis site are full of excellent advice/knowledge, i am certain you will be able to pick your own routine from the advice te guys give you. Anything else you need to know just ask.

Dave.

chrisboysmith · 02-07-2004, 04:11 AM

i weigh about 82 kg i dont know what weight i want to be, i just want to build muscle on all areas of my body, i dont know what an avergae bodybuilder weighs in at like. At the moment I get up eat 2 wheetabix then have pasta for example for dinner bout 2 o clock then dont have tea till usually bot 8 at night which is usually 3 bread rolls with corned beef or summat on with butter. i not taking any supplements at the momment but have ordered 2000g of protein powder, i got some creatine powder and need to buy some glutamine. i want to build muscle but lose a bit of the fat around my stomach, jus look at my pic above and tell me what u think. I have been going to the gym for about 8 month now.

Benj · 02-07-2004, 02:42 PM

What i'd recomend is you bulk now and get a bit of muscle mass (and unfortuanly some fat) then cut down and loose the weight later. It'll be easier that way becuase trying to do them both at the same time is IMO nearly impossible, and muscle burns calories so loosing the fat will be easier later!

You need to be aiming to eat about 6 times a day, making sure you get a good amount of protein each meal, were aiming for about 1 - 1.5 g of protein per lb of body weight.

If your going to bulk up you need to be eating BIG aswell!

As for training the bast exercises for putting on muscle mass are free weight compund movements, such as Squats, Deadlifts, Bench Press, Shouler Press, Pull Ups etc. These execises require you to control and balance the weight, as well as incoperating more than one muscle!

You would be best off folowing a split routine, trainig each muscle group heavy once a week, How this routine looks depends on how many days you want to train.

Hope thats of help

tissue · 02-07-2004, 05:37 PM

welcome abord m8t hving some weight like u is deffintly an advantage as u hve trhe fat t oturn into muscle where if u r like me and started out skinny and trying to bulk up loads it take a while but then again it dnt happen overf night

Benj · 02-07-2004, 10:34 PM

.....fat doesn't turn into muscle :?

themule · 02-07-2004, 10:43 PM

Hi chrisboy, I suggest a 3 day a week routine, only for 2-4 weeks, this would A: let you build strength and overall fitness, and B: it would get your recognition and confidence with the basic exercises, after this period, you should be able to pogress to a sterner training programme, possibly 4-5 days a week, but i am only suggesting this as you said in your first post, that you are not sure what weights are what, this at least will get you familiar with the ins and outs. Let me know what you think mate.

Dave.

tissue · 03-07-2004, 09:43 AM

yeh it dose it a scientific fact that u need fat to build muscle

matt youngun · 03-07-2004, 01:08 PM

Sorry tissue mate but could you name a study or give a link to this scientific fact?
Don't mean that to sound unpleasant in any way but I'm pretty sure fat itself cannot turn directly into muscle..
Love to be proved wrong here cuz it could mean I could turn into Arnie the amount I've got to turn to muscle

01-07-2004, 07:56 PM	#1 (permalink)
chrisboysmith Under Construction Join Date: Feb 2004 Location: chesterfield Posts: 16 Rep Power:	Jus come back from gym and fed up with having no idea!!!! Hi right basically ive jus come back from the gym and are fed up with not knowing WHAT exercises to do, on what day, how many sets and reps and how much weight to put on the machines. I am currently going to any avaliable machine putting weights on that i change every time i go to the gym, one day i will for example lift on the shoulder machine 35 sometimes 45 i dunno if the numbers are in kg or lbs. This is basically because i dont have a certain routine. I do about 3-4 reps on 45 and 8 on 35. As for bench press i have been pressing 60 kg at least i think its 60 its 2 of the big ring weights and 2 small ones, and have not increased that for months as i cant increase it. I do 2 sets of 8 reps an 1 set of 5-6 reps. I go to the gym about 3 times a week could SOMEONE PLEASE help me out i really want to build muscle and tone up and want to see changes in size and definition every month. I have been reading different posts about routines but there is so many to choose from its hard to decide which one is for me. I weigh in about 83kg. Cheers for any help and advice!!

02-07-2004, 02:42 PM	#5 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	What i'd recomend is you bulk now and get a bit of muscle mass (and unfortuanly some fat) then cut down and loose the weight later. It'll be easier that way becuase trying to do them both at the same time is IMO nearly impossible, and muscle burns calories so loosing the fat will be easier later! You need to be aiming to eat about 6 times a day, making sure you get a good amount of protein each meal, were aiming for about 1 - 1.5 g of protein per lb of body weight. If your going to bulk up you need to be eating BIG aswell! As for training the bast exercises for putting on muscle mass are free weight compund movements, such as Squats, Deadlifts, Bench Press, Shouler Press, Pull Ups etc. These execises require you to control and balance the weight, as well as incoperating more than one muscle! You would be best off folowing a split routine, trainig each muscle group heavy once a week, How this routine looks depends on how many days you want to train. Hope thats of help ______________________ Benj

02-07-2004, 10:34 PM	#7 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	.....fat doesn't turn into muscle :? ______________________ Benj

03-07-2004, 01:08 PM	#10 (permalink)
matt youngun Under Construction Join Date: Jun 2004 Location: UK Posts: 37 Rep Power:	Sorry tissue mate but could you name a study or give a link to this scientific fact? Don't mean that to sound unpleasant in any way but I'm pretty sure fat itself cannot turn directly into muscle.. Love to be proved wrong here cuz it could mean I could turn into Arnie the amount I've got to turn to muscle ______________________ Live the dream - nothing's impossible

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

01-07-2004, 08:42 PM	#2 (permalink)
chrisboysmith Under Construction Join Date: Feb 2004 Location: chesterfield Posts: 16 Rep Power:	Here is a pic of my size and build as you can see not much definition or muscle mass!!! http://uk.f2.pg.photos.yahoo.com/ph/...&.dnm=60ac.jpg

01-07-2004, 10:18 PM	#3 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Firstly, Welcome to the board Chrisboysmith, now what you must do is give us your stats, how heavy you are, how heavy you want to be, do you want to bulk up, do you want to lose weight etc, next let us know wat you are eating, when you eat e.g. how many times through the day, and also if you are taking any supplements, before we can go any further you'll have to tell us as much of the above as possible, after you done this we'll know a lot more about how you want to be, and therefore be able to set out the best possible training programme, to let you achieve your targets mate, you have come to the right place, we will soon get you on the right track. Stick with us and you will get results, the guys on tis site are full of excellent advice/knowledge, i am certain you will be able to pick your own routine from the advice te guys give you. Anything else you need to know just ask. Dave.

02-07-2004, 04:11 AM	#4 (permalink)
chrisboysmith Under Construction Join Date: Feb 2004 Location: chesterfield Posts: 16 Rep Power:	i weigh about 82 kg i dont know what weight i want to be, i just want to build muscle on all areas of my body, i dont know what an avergae bodybuilder weighs in at like. At the moment I get up eat 2 wheetabix then have pasta for example for dinner bout 2 o clock then dont have tea till usually bot 8 at night which is usually 3 bread rolls with corned beef or summat on with butter. i not taking any supplements at the momment but have ordered 2000g of protein powder, i got some creatine powder and need to buy some glutamine. i want to build muscle but lose a bit of the fat around my stomach, jus look at my pic above and tell me what u think. I have been going to the gym for about 8 month now.

02-07-2004, 05:37 PM	#6 (permalink)
tissue Making Progress Join Date: May 2004 Location: England Posts: 421 Rep Power:	welcome abord m8t hving some weight like u is deffintly an advantage as u hve trhe fat t oturn into muscle where if u r like me and started out skinny and trying to bulk up loads it take a while but then again it dnt happen overf night

02-07-2004, 10:43 PM	#8 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi chrisboy, I suggest a 3 day a week routine, only for 2-4 weeks, this would A: let you build strength and overall fitness, and B: it would get your recognition and confidence with the basic exercises, after this period, you should be able to pogress to a sterner training programme, possibly 4-5 days a week, but i am only suggesting this as you said in your first post, that you are not sure what weights are what, this at least will get you familiar with the ins and outs. Let me know what you think mate. Dave.

03-07-2004, 09:43 AM	#9 (permalink)
tissue Making Progress Join Date: May 2004 Location: England Posts: 421 Rep Power:	yeh it dose it a scientific fact that u need fat to build muscle