K
kirk.
Guest
just wonderin if any1 works out. I have been off and on for about 2months.i want to get big but not massive. Any suggestions? Oh and i don't wanna take steriods etc cheers ppl
Currently reading:
o/t does any1 go to gym or do weights?
M
Matt
Guest
If you want to get big arms I think the trick is to alternate weight and reps. ie 10 reps @ 15kg then 20 reps @ 7.5 kgs and repeat until you can't do anymore lol
Weights and reps are examples but the numbers are along those lines.
One of my mates went this route a few years ago and he was showing results within a month, he was already pretty built.
Weights and reps are examples but the numbers are along those lines.
One of my mates went this route a few years ago and he was showing results within a month, he was already pretty built.
S
Shaun Cook
Guest
the best thing u can do is be consistant...dont keep going and not going...set urself a few days a week and keep going...i go 3 times a week..monday wednesday and thursday, mondays i do shoulders, wedenesday i do chest and thursday i do back..and in between ill do arms and legs.
and some people say eat good...i eat absalute ****! all the protien and carbs in junk food and pasta makes me grow.
im not massive but most people will think twice before throwing a punch at me...or maybe im just lucky..i dont know lol
She's a monster soon to be revealed
If they didnt want it stripping they shouldnt have used nuts and bolts
and some people say eat good...i eat absalute ****! all the protien and carbs in junk food and pasta makes me grow.
im not massive but most people will think twice before throwing a punch at me...or maybe im just lucky..i dont know lol
She's a monster soon to be revealed
If they didnt want it stripping they shouldnt have used nuts and bolts
V
Von
Guest
I do weights, as my knee injury prevents me doing stuff like the treadmill. The trainer said not too much weight and repetitions. I do 3 sets of 12 each section. Don't put masses of weight on and then just do a couple of repetitions, makes you look a **** and does nothing. Swimming is also very good.
M
M G
Guest
I have all the intentions of going but never seem to make it there lol.
No, I must 'change for life', I WILL go training with my mate on tuesday and thursday's, I WILL get fit and I WILL eat healthy from now on!!!
Now, where did I put my rizla LOL.
No, I must 'change for life', I WILL go training with my mate on tuesday and thursday's, I WILL get fit and I WILL eat healthy from now on!!!
Now, where did I put my rizla LOL.
L
Lee
Guest
Gym
Been training for over 5 years and my borther runs a gym.
Depends waht you want from your training.
Currently i'm aiming for mass but good deffinition.
So i do three sets of 10-12 then a heavy set amining for 4-6
Monday - Shoulders/Triceps.
Wednesday - Legs/Biceps
Friday - Back/Traps
Saturday - Chest/Biceps
Eating is key to putting on good size.
Good meals:
Steamed Chicken + cous cous
Tuna, pasta and sweetcorn.
Steamed fish + brown rice.
Its grueling, long haul but if you want the results you've gotta do it.
Dont beast yourself to soon or you'll give up before you start.
P.S. your proablyy looking at 10 weeks for you notice any changes.
Good luck
Been training for over 5 years and my borther runs a gym.
Depends waht you want from your training.
Currently i'm aiming for mass but good deffinition.
So i do three sets of 10-12 then a heavy set amining for 4-6
Monday - Shoulders/Triceps.
Wednesday - Legs/Biceps
Friday - Back/Traps
Saturday - Chest/Biceps
Eating is key to putting on good size.
Good meals:
Steamed Chicken + cous cous
Tuna, pasta and sweetcorn.
Steamed fish + brown rice.
Its grueling, long haul but if you want the results you've gotta do it.
Dont beast yourself to soon or you'll give up before you start.
P.S. your proablyy looking at 10 weeks for you notice any changes.
Good luck
M
Matt
Guest
iirc, 10 weeks is the time it takes for your muscles to become efficient energy burning machines
Long fooking time though lol
Long fooking time though lol
M
Mike
Guest
Try this site out for a guide
http://www.bodybuilding.com/fun/index.html
the best thing u can do is be consistant...dont keep going and not going...set urself a few days a week and keep going...i go 3 times a week..monday wednesday and thursday, mondays i do shoulders, wedenesday i do chest and thursday i do back..and in between ill do arms and legs
Yer i used to do same as shaun,But i used to go 4 days But friday i did chest,give me all weekend to recover..If you do your chest on monday,your buggard for doing anythin else that week imo
That extra day i did legs,i never left bottom of my body out as you see all these buff guys with skinny legs...looks wrong lol
Also,you need a day in between to recover and let your muscles grow..As shaun said he goes 3 days,some people go 4...mad heads go 5 lol
Oh i used to do 5 sets of 10 reps,(The 1st 2 i classed as a lil warm up) just add another weight on the next set,if i could manage 6/7 reps on last one,that was fine by me
Your best bet is to take a shake after a workout,in order to help your muscles to repair quicker,Some people have a shake before a workout aswell,but i didnt bother..
Im sorta getting back into it,ive not been for ages tbh..I used to go swimming for an hour 3 days a week in the morning,also at weekends i used to go for a run......But im not that fit no more lol
Mike
A Fiat Marea in a Bravo Shell
My Vid:
http://s329.photobucket.com/player.swf?
filehttp://vid329.photobucket.com/albums/l362/mikedenney/MyVid_0001.flv&fs=1&os=1&ap=1
Car Status-Off Rd/Broken- Better Things
http://www.bodybuilding.com/fun/index.html
the best thing u can do is be consistant...dont keep going and not going...set urself a few days a week and keep going...i go 3 times a week..monday wednesday and thursday, mondays i do shoulders, wedenesday i do chest and thursday i do back..and in between ill do arms and legs
Yer i used to do same as shaun,But i used to go 4 days But friday i did chest,give me all weekend to recover..If you do your chest on monday,your buggard for doing anythin else that week imo
That extra day i did legs,i never left bottom of my body out as you see all these buff guys with skinny legs...looks wrong lol
Also,you need a day in between to recover and let your muscles grow..As shaun said he goes 3 days,some people go 4...mad heads go 5 lol
Oh i used to do 5 sets of 10 reps,(The 1st 2 i classed as a lil warm up) just add another weight on the next set,if i could manage 6/7 reps on last one,that was fine by me
Your best bet is to take a shake after a workout,in order to help your muscles to repair quicker,Some people have a shake before a workout aswell,but i didnt bother..
Im sorta getting back into it,ive not been for ages tbh..I used to go swimming for an hour 3 days a week in the morning,also at weekends i used to go for a run......But im not that fit no more lol
Mike
A Fiat Marea in a Bravo Shell
My Vid:
http://s329.photobucket.com/player.swf?
filehttp://vid329.photobucket.com/albums/l362/mikedenney/MyVid_0001.flv&fs=1&os=1&ap=1
Car Status-Off Rd/Broken- Better Things
E
Emma
Guest
It all depends on what u want to acheive at the end of the day. Like everyone above said always alternate which muscles between days.
Also a good tip is to work out exactly which training system works for you....im going for muscular strength with toned muscles (them females that look like dudes in body building makes me hurl lol)
In the gym (4 times a week) i tend to use fartlek training on cv machines, post exhaustion and pyramids on resistance machines and go for hell with every system on the free weights.
I use fartlek system on the treadmill and seated bike (the upright one hurts nether regions far too much lol)i do this as it warms me up adequatly and gets my cardiovascular system working and fits my needs as im not the fittest person.
Post or pre exhaustion helps u to work a group of muscles and then individual muscles, giving muscular strength and endurance.
With free weights, 21s is a good starting ground as its easy to do and remember, tri sets is good also as it works group muscles as well as individual muscles.
If u want any help or a gym plan made up for u give me a email.
Just remember to achieve what, u want u got to be committed to it, and always warm up and cool down to avoid injury.
Emz
Also a good tip is to work out exactly which training system works for you....im going for muscular strength with toned muscles (them females that look like dudes in body building makes me hurl lol)
In the gym (4 times a week) i tend to use fartlek training on cv machines, post exhaustion and pyramids on resistance machines and go for hell with every system on the free weights.
I use fartlek system on the treadmill and seated bike (the upright one hurts nether regions far too much lol)i do this as it warms me up adequatly and gets my cardiovascular system working and fits my needs as im not the fittest person.
Post or pre exhaustion helps u to work a group of muscles and then individual muscles, giving muscular strength and endurance.
With free weights, 21s is a good starting ground as its easy to do and remember, tri sets is good also as it works group muscles as well as individual muscles.
If u want any help or a gym plan made up for u give me a email.
Just remember to achieve what, u want u got to be committed to it, and always warm up and cool down to avoid injury.
Emz
M
marko
Guest
I used to train quite hard in my early twenties. Most of what is being said is sound advice but Emma touched upon a very serious point. Warming up and down properly is really important. Most good gyms should have a wall chart describing each stretch. No matter how uncomfortable (gay) you feel doing these moves, they will make the difference between chasing fitness and actually enjoying getting fit.
Once you are warm - try some cardio to really warm you through. X-trainer or tread mill for legs or 1000m on a rowing machine for upper body focus.
If its shape you want and not performance (strength) try to keep the number of reps to above 10 for each set. This helps you build stamina in your muscles and should avoid massive build too quickly.
Food is important but just the same as having a healthy diet all the week long. Stick to that and perhaps some extra protien and you will be fine.
Once you are warm - try some cardio to really warm you through. X-trainer or tread mill for legs or 1000m on a rowing machine for upper body focus.
If its shape you want and not performance (strength) try to keep the number of reps to above 10 for each set. This helps you build stamina in your muscles and should avoid massive build too quickly.
Food is important but just the same as having a healthy diet all the week long. Stick to that and perhaps some extra protien and you will be fine.
R
RascaL
Guest
im 19, 6ft3, 16 stone 8 with 13% body fat.
i train 5 days a week
mon- chest
tues- back
weds- bi-cep, tri-cep, fore arm
thurs- legs
fri- shoulders
each day i do about 250-300 sit ups and 1 hour 20 on a running machine alternating every 2 mins from walk run walk run walk run
i eat oats for breakfast with water, a tin of tuna mid morning 2-3 chicken breasts for dinner, tin of tuna about 3 o clock with about 6 boiled egg whites throw the yolk away. then i have 2-3 chicken breasts about 8.30 after the gym. i have a protein shake in the morning 1 after dinner, 1 about 4.30 and one straight after training.
dont bother with creatine its just water retention not super juice! and stay away from steriods they kill you slowly.
body building doesnt happen over night. you have to train hard to get good results!
rome wasnt built in a day
email me if you want any more info on anything!
i train 5 days a week
mon- chest
tues- back
weds- bi-cep, tri-cep, fore arm
thurs- legs
fri- shoulders
each day i do about 250-300 sit ups and 1 hour 20 on a running machine alternating every 2 mins from walk run walk run walk run
i eat oats for breakfast with water, a tin of tuna mid morning 2-3 chicken breasts for dinner, tin of tuna about 3 o clock with about 6 boiled egg whites throw the yolk away. then i have 2-3 chicken breasts about 8.30 after the gym. i have a protein shake in the morning 1 after dinner, 1 about 4.30 and one straight after training.
dont bother with creatine its just water retention not super juice! and stay away from steriods they kill you slowly.
body building doesnt happen over night. you have to train hard to get good results!
rome wasnt built in a day
email me if you want any more info on anything!
M
Mike
Guest
you will get advice after advice for what works for each person but everyone is different, you need to see what works for you, getting a good line between food and exercise.
First go to www.wannabebigforums.com
Have a read on the workout plans and the diet threads, then work out how much fod you eat now in calories, if you eat 2500 cals normally you know that you need to eat more to get big and less to cut so up by whatever our body will take.
No one can tell you how to get big you need to work it our foryourelf.
A a start look at starting strength by Mark Rippletoe and then look at a good diet depends on if you want to but or cut for what you want to eat.
Hope this helps, if you want any mre in fo feel free to PM me, cheers buddy and good luck
MIke
First go to www.wannabebigforums.com
Have a read on the workout plans and the diet threads, then work out how much fod you eat now in calories, if you eat 2500 cals normally you know that you need to eat more to get big and less to cut so up by whatever our body will take.
No one can tell you how to get big you need to work it our foryourelf.
A a start look at starting strength by Mark Rippletoe and then look at a good diet depends on if you want to but or cut for what you want to eat.
Hope this helps, if you want any mre in fo feel free to PM me, cheers buddy and good luck
MIke
M
Mike
Guest
Rascal and lee seems to look at the same type of stuff i do, bloody hard but well worth it!!
Not saying that others are wrong, that is just what i know worked for me and has worked for a lot of people, as i say though, do your research and stay off anything like T5 fat burners (as they contain speed and just make your heart go quick!) and steriods, yeah you will look big quick but not worth the drawbacks!
Not saying that others are wrong, that is just what i know worked for me and has worked for a lot of people, as i say though, do your research and stay off anything like T5 fat burners (as they contain speed and just make your heart go quick!) and steriods, yeah you will look big quick but not worth the drawbacks!
