The Chief

Do you stick your finger in it?

What is it?

New_scooby_04

iTrader: (4)

Yeah, you have to take your ego out of the equation when you're new to the gym, as it's easy to get insecure and rack up the weights only to injure something and then spend x amounts of weeks recovering....many go down that route, never to return. We ALL have to start somewhere, nothing to be ashamed of!

yoza

A few things Ive found....

The only thing that builds muscle fast is illegal, and later in life ***** you up.

Anything that you can legally buy that states 'builds muscle FAST' is bo11ocks.





And when ever your using a machine in the gym always leave it with the pin in the lowest hole........

The Chief

Ok mate here ya go - a nice starters routine.

Do this over 3 days.


Monday:

warm up 5-10 minutes

Chest:

Bench Press - 4 sets

Incline press - 4 sets

Pec Dec - 4 Sets

Biceps:

Standing barbell curl - 4 sets

Preacher Curl - 4 sets

Concentration curl - 4 sets

maybe some ab work to finish.

Cool down.

Wednesday:

Warm up 5-10 mins

Legs:

Leg press: 4 sets

Leg Extension: 4 sets

Leg curl 4 sets

Calf raises 4 sets

back:

Lat Pulldown 4 sets

Seated Row 4 sets

Dumbell Rows 4 sets.

Cool Down

Friday

Warm Up 5-10 minutes.

Shoulders:

Shoulder Press 4 sets

Dumbbell Lateral raise 4 sets

Upright Rows 4 sets

Triceps:

Seated Tricep Pushdowns 4 sets

Tricep Pushdowns 4 sets

Overhead Tricep Rope extensions. 4 sets

Cool down.


Ok thats about it train with this for 2-4 weeks then start knocking up your poundages and really focus your training, and training hard.

If you can have a whey protein shake as soon as possible after training and one before you go to bed. eat clean and often.

Basically train, protein, rest!

If you dont know what some of the excersises are just let me know.

powerwrx

iTrader: (11)

thanks for that mate,looks a good routine..ill have to ask in the gym what some of the exercises are but all in all ill give it a go.

whats the best whey protein mix?

ScoobTypeR

I used to train 5 days a week... And packed the weight on..

But i stopped training as had a family loss and really got to me.. Took me ages to go back and started training 3 days a week.

I train chest and triceps on monday, back and biceps on wednesday and shoulders,traps and abs on friday. I never train my legs as there huge anyways from when i used to play rugby.. Will probably do abit to tone them up more.

As long as you eat well, sleep well, train your **** off ( you will know your limits) you should see good gains within as little a 2 months. Thats without supplements.

Dont lift too light weights, nor too heavy..

If you can get 8/10 reps out with it, last few struggling then that will be fine! I do 5 sets of 10.

enjoy mate

The Chief

Use a quick release protein after training such as CNP's Pro Peptide and then a normal slow release protein like CNP ProMass for other times i.e. before bed.

I'm hearing good things about Reflex Nutrition products might be an idea to give them a whirl.

Some people rave about Myprotein as its cheap but personally cant comment as i have never tried it!

The Chief

As mentioned earlier supplements are just that, supplements, you cant beat a good healthy diet tbh.

but i would incorporate a decent quality protein, like i said i take ZMA and for me it is making a slight difference in my recovery.

RyanSTI

iTrader: (1)

all this train your *** off stuff is crap. you'll burn out. low reps high weights, its simple, none of this 10 reps crap. 3 or 4 on a decent weight is better for gaining mass mate, all you'll do with high reps is lean out the muscle, not giving you the mass look you want.

also maximuscle cyclone (yer its expensive) but its the best product to buy. because it contains everything. not just protien. just enjoy it mate and have fun.

Myles

iTrader: (40)

Good routine there. I do 3 times a week.
Mon Chest/Tri
Wed Shoulders?traps/Abs
Fri Back/Bi

I should be doing legs but I had a few 10k/half marathons so cut them out and havent started back up yet. I do abs most days as a finish-me-off. Rest is good, as is banging on the protein. I have 40g of protein shake before and after my session. I dont do myself any favours where it comes to putting on mass, as I like to run and do cardio, but there you go.

The Chief

I agree with not going high on reps, on my programme i do something like this:

bench press 4 sets at 10, 8, 6 then 4-6

the first two sets are a relative warm up the last two are really heavy. what i meant by training your *** off is train with absolute focus and intensity, no fecking around and do your last couple of reps until you physically cannot lift it anymore.

Myles

iTrader: (40)

I train on my own, because I dont like to talk to anyone, just get on and focus on the next 6-8 reps.

powerwrx

iTrader: (11)

some real good advice here guys,im defo gonna look into this less reps more weight lark, i used to work with a guy who was big (muscle) and he did something he called a pyramid training where he did 10 reps with the heaviest weight he could lift, then went down a weight and did 9 reps,down a weight and 8 reps and so on and so on,untill he got to 1 rep which he could hardly lift by then even though it was hardly any weight at all,

and judging off the size of him it must work

The Chief

Agree i must come across as a right miserable git in the gym as i just go in no chat, nothing just bang on the weights, i want in and out.

Power Wrx - dont go doing pyramiding yet mate. a lot of people overtrain doing this, i'm not saying he was but he might have been on the juice.

Myles

iTrader: (40)

As above, just simple 8 reps 3 or 4 sets, compound moves, ie. bench press(whether dumbell or bar, I prefer DB, but then again, I do train alone!), deadlift(take it easy to start) shouder press, etc. Dont forget the bodyweight exercises like wide grip pull ups, press ups, crunches etc.

powerwrx

iTrader: (11)

quite possably,although ill never no, im like you aswell mate,i just want in and out..cant be arsed with all this doing abit then chattin for 10mins then do abit more..

in - warm up - train - cool down - out thats me

zip106

I've always found that 2 of the best things you should learn to do properly are squats and dead-lifts.

Both these will work almost the entire body.
I find dead-lifts to be amongst the best you can do of any weight training.

Just make sure your form is totally correct on the dead-lifts otherwise you WILL knacker yourself!

And legs.
The amount of guys I see who have great upper body mass but weedy sparrow like legs!
Doing leg work always seems like a chore but they need to be done!

Have a look at this...
Body-for-LIFE Training Demonstrations

jayb1970

I use Reflex protien and can vouch for it. Tastes good, does what it says on the tin and is decently priced.

The Chief

What would you suggest for bench press in the context that I am trying to get to a stage where I can bench my own weight (90kg) but for the life of me I can't get past 70kg. I've tried doing low weight high reps mixed in with high weight low reps to try and shock the muscles into growth. Not happening! I'm doing all sorts of other weights too not just the bench, do I just need to concentrate more on the bench alone?
Thanks in advance for the answer

hux309

Im surprised you're suggesting pro mass before bed, all those carb calories are prime for fat gain.

And as for pro peptide, it's sold as a slow release protein as it contains mostly micellar casein so would be ideal just before bed.

Why do you think so many bb'ers eat cottage cheese before tucking in.

RyanSTI

iTrader: (1)

for night time you wanna take a protien shake with milk gradually absorbs.

best book in the world is the Arnold Encyclopedia of body building, its about 20-30 notes but it will keep you reading for ages. ignore all the body building mags about at the moment, there mostly full of steriod boys.

The Chief

The original poster is 11 stone and may find it hard to put weight on, no good for a fat f*** like me maybe CNP Whey but i've heard it tastes crap so i dont bother with it.

Zip106 - yep i'm guilty of being a pidgeon legged lifter, knees hurt like hell when i lift, i'm not as bad and they are getting stronger but compared to my other lifts my legs lag behind, and its something i really need to work on.

The Chief

What is your workout for chest?


We all reach a plateu mate, i hit 130kg last night for the first time in ages and i know it will be an age before it goes up from that.

One thing i have learnt is getting the right balance between warming up and wasting sets by doing too many warm ups, i do 4 maybe 5 sets on bench press but only the last 2 sets are really heavy sets - sometimes less is more

jonathan100

Try doing just the push part on a smith press! i got stuck at 75kg about a year ago and i was told to do this and it worked for me. Bang out your warm up sets. do a couple of sets at 70kg or what ever you normally lift then for the last 2 sets put the bar stops on so the bar comes to rest just above your chest then do your last two sets with a heavier weight +5kg etc and just do the push motion then let the bar rest back down and go for your next rep .
I did that for a couple of weeks then the next time went in and banged out 80kg normally. it's helped a few times now and i'm up to 90kg+bar.

New_scooby_04

iTrader: (4)

Snap! I don't think I'll be going any higher for a while lol. I felt it the next day....and the day after lol!

To the OP:

I do have a bit of an issue with the go for low reps thing though when it's a novice. You need to make sure your form is right first before you go heaving any big weights around or its a quick route to any injury. Even if you don't get injured (you'd be lucky) you'll not be getting the full benefit from the exercise.

I personally don't lift a weight if I can't perform 8 reps with it at peak intensity. That's just my preference though. I do see so many people at the gym just chucking things around, jerking their limbs this way and that; it's just not good for your joints. Smooth and controlled all the way IMHO. Maybe try the 10, 8, 6 reps set suggested. The last two reps should be hard!! If not, up the weight about. Don't overdo it though - listen to your body, if it cries foul, don't carry on regardless!

Ns04

jaytc2003

iTrader: (1)

just this morning I have found this protein so should get it on monday

https://www.discount-supplements.co....d.asp?id=10918

Only £21.99 and it has 22gms of protein per 30gm scoop so not bad at all.

Also for your training add a bit of varience into it every few repetitions of the program to shock your body.

So if you did say 4 sets of 12, 10, 8, 6 whilst starting light going to heavy, then try the opposite whilst doing the same so start at 6 heavy, 8 slightly lighter, 10 lighter still, and then you final set maybe go to failure at a light weight. I always laugh to myself failing on a low weight

The Chief

What i would like to pick peoples brains with is with regards to protein, i use CNP and in my opinion its one of if not thebest out there, but it is expensive, has anyone tried Bulkpowders, Myprotein or any of the others own makes and got good results, just would like a protein thats of good quality and low in carbs.

jaytc2003

iTrader: (1)

chief, check out my post above yours

Per 30g Serving
Protein : 22.8g
Fat : 1.9g
Carbohydrates: 3.6g
of which sugars: 3.5g
Starch (complex): Trace
Sodium: 69 mg
Calcium: 99 mg
Phosphorus: 156 mg
Zinc: Trace
Kcals/K: 122kcal


CNP is good but it is vastly overpriced imo like most of the cnp stuff (only thing that isnt is their sida cordifolia)

The Chief

#


True but a lot of it is how the whey is prepared and at certain temperatures etc. I know a lot of people who swear by CNP, having said that a lot of strongmen use The Whey Consortium, i used that for a while and it was ok i just had to flavour it

Myles

iTrader: (40)

I usually buy myprotein bulk whey, and flavour it with strawberry/chocolate milkshake powder from ASDA. Works out cheaper than branded whey. At the mo though, I have a few boxes of Met RX sachets at 37g of protein at a go, Ill use them up first, even though it is vanilla and tastes of custard creams! I got it for free though(10 boxes)!!

zip106

I also use the MyProtein whey.
Unflavoured is very good and good value too.

Impact whey protein (unflavoured) - Unflavoured protein | myprotein.co.uk

If anyone is going to buy from them give me a shout 'cos I can get you 5% off the price using my membership number (and I get points too! )