I need help. - UK-Muscle Body Building Community

ALake · 28-02-2007, 03:40 AM

Hi,

I want to start doing a proper weights routine but I have no idea where to begin. I have looked at some websites but I am still quite lost. Should I do it 3 times a week or as some others say, a beginner should really push it and try and do it everyday?

Also, I dont know how many reps to do and how many sets, I think it is you start light then get heavy with each set? To be honest I dont have a clue what machine/technique to use when, how many.

I like to do a good all round workout that will increase strength and size, can anybody give me a blueprint for someone about 6 ft 150ish lb and is quite weak.

invisiblekid · 28-02-2007, 08:46 AM

Firstly, you shouldn't "really push it" - you'll overtrain and get no where. 3 or 4 days per week is plenty. More isn't always better.

You want to be aiming towards what are called core exercises. These are Bench press, squats and deadlifts. As a beginner look at 3 sets or 8-10 reps per exercise.

Search for 3 or 4 day splits that incorporate core exercises.

invisiblekid · 28-02-2007, 08:49 AM

Oh, a couple of other things. You'll really need to get your diet sorted. Post up what you eat at the moment and take it from there. Diet is just as important as your training.

The other thing is, do you work nights or funny hours? Cos at 3:40am you should be sleeping and recovering! 8 hours sleep is needed every night.

leeston · 28-02-2007, 10:17 AM

Hi Alake,

You have done a good thing coming on here. The guys on here are very knwledgable and can help you. This saves you wasting loads of time on routines and misconceptions that just wont work.

Personally, if I were you I would start out doing the compound excercises as above. Train each body part once a week and do this over three days (Mon/Wed/Fri).

scott134 · 28-02-2007, 10:37 AM

Hi. It's worth having a read through the Articles section on this site. There's some really useful info on there. I know how you feel trying to research on the net can be a nightmare as there's so many different views.
Definately don't train everyday, you'll overtrain, as said above, and that halt your progress. find a routine you think you can stick with that gets you in the gym 3-4 days a week and stick with it for 3months initially and see how you go.
Some other good exercises to include in addition to the bench press, squat and deadlift mentioned above, could be bent-over barbell row, military press and chin ups (if you can).

Diet is the key, sort that out at the same time and you'll start making steady progress.

Good luck.

ALake · 01-03-2007, 02:42 AM

Quote:

Originally Posted by invisiblekid

Oh, a couple of other things. You'll really need to get your diet sorted. Post up what you eat at the moment and take it from there. Diet is just as important as your training.

The other thing is, do you work nights or funny hours? Cos at 3:40am you should be sleeping and recovering! 8 hours sleep is needed every night.

I am doing alot of essays at the moment so I am up studying, it is a temporary sleep pattern.

I got my diet sorted

First meal -Porridge
-1 serving of Whey

Second meal - two tuna sandwhiches

Workout - 2 nd Whey

Third meal - Chicken breast or oily fish + mash + veg

Fourth meal - tinned salmon and waffles

Sixth meal - Usually have a pie or something with some meat in

It is not full on 4000 calorie stuff but I am working up to it, increasing it steadily.

Anyway I have come up with this upper body one I do on, say, a monday..

Dumbell Press 3 x 10

Tricep push 3 x 10

Dumbell rows 3 x 10

Lat Pulls 3 x 10

Dumbell shoulder raises 3 x 10

Standing cable rows 3 x 10

Also ..

-Should I do cardio before or after?
-Will rowing get alot of muscle?
-Is Whey ok to take in the morning?
-Any idea on strenghening the wrists?

Thanks for your time guys.

Retep · 01-03-2007, 11:10 AM

Quote:

Originally Posted by ALake

-Should I do cardio before or after? i would only do cardio once a week for roughly half an hour, maybe on a rest day[from the weights]!
-Will rowing get alot of muscle? not really however ive found it to be an excellent warm up to your routine as it hits the whole body, also excellent cardio
-Is Whey ok to take in the morning? yep, i have mine with my oats...mmmmm!
-Any idea on strenghening the wrists? i wouldn't worry too much at this stage, your wrists will strenghthen in time but wrist curls are great!

Thanks for your time guys.

scott134 · 01-03-2007, 01:56 PM

Yep, agree with the above, but depends what you meant by 'rowing' when asked if it would build muscle? If you meant in a boat of some sort or on a rowing machine, then like Retep said, it's cardio. If you mean something like bent-over barbell row, yes, taht's a great exercise for building muscle (lats and back).

28-02-2007, 03:40 AM	#1 (permalink)
ALake Gym Addict Join Date: Feb 2007 Location: Norwich Posts: 204	I need help. Hi, I want to start doing a proper weights routine but I have no idea where to begin. I have looked at some websites but I am still quite lost. Should I do it 3 times a week or as some others say, a beginner should really push it and try and do it everyday? Also, I dont know how many reps to do and how many sets, I think it is you start light then get heavy with each set? To be honest I dont have a clue what machine/technique to use when, how many. I like to do a good all round workout that will increase strength and size, can anybody give me a blueprint for someone about 6 ft 150ish lb and is quite weak.

28-02-2007, 08:46 AM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: I need help. Firstly, you shouldn't "really push it" - you'll overtrain and get no where. 3 or 4 days per week is plenty. More isn't always better. You want to be aiming towards what are called core exercises. These are Bench press, squats and deadlifts. As a beginner look at 3 sets or 8-10 reps per exercise. Search for 3 or 4 day splits that incorporate core exercises. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

28-02-2007, 08:49 AM	#3 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: I need help. Oh, a couple of other things. You'll really need to get your diet sorted. Post up what you eat at the moment and take it from there. Diet is just as important as your training. The other thing is, do you work nights or funny hours? Cos at 3:40am you should be sleeping and recovering! 8 hours sleep is needed every night. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

28-02-2007, 10:17 AM	#4 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,324	Re: I need help. Hi Alake, You have done a good thing coming on here. The guys on here are very knwledgable and can help you. This saves you wasting loads of time on routines and misconceptions that just wont work. Personally, if I were you I would start out doing the compound excercises as above. Train each body part once a week and do this over three days (Mon/Wed/Fri). __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-02-2007, 10:37 AM	#5 (permalink)
scott134 Gym Addict Join Date: Jan 2007 Posts: 191	Re: I need help. Hi. It's worth having a read through the Articles section on this site. There's some really useful info on there. I know how you feel trying to research on the net can be a nightmare as there's so many different views. Definately don't train everyday, you'll overtrain, as said above, and that halt your progress. find a routine you think you can stick with that gets you in the gym 3-4 days a week and stick with it for 3months initially and see how you go. Some other good exercises to include in addition to the bench press, squat and deadlift mentioned above, could be bent-over barbell row, military press and chin ups (if you can). Diet is the key, sort that out at the same time and you'll start making steady progress. Good luck.

01-03-2007, 01:56 PM	#8 (permalink)
scott134 Gym Addict Join Date: Jan 2007 Posts: 191	Re: I need help. Yep, agree with the above, but depends what you meant by 'rowing' when asked if it would build muscle? If you meant in a boat of some sort or on a rowing machine, then like Retep said, it's cardio. If you mean something like bent-over barbell row, yes, taht's a great exercise for building muscle (lats and back).