girish

just started gymming.

male, 5 ft 5, bmi 19, 51kg. looking to get upper body strength and muscle on arms so I can be stronger when I play sport.

Set a programme of chest press, shoulder press, pully and leg press/squats with ball.

tried it and i couldn't manage it.

set 10/15kg on pully for 12-15 reps, 5kg on chest press for same- as for shoulder press.

i could only manage 3 x sets of 8 reps on chest/shoulder and 3 sets of 8 reps on 10kg of pully.

probably the more i gym, the stronger i will get and can build up but i keep getting conflicting advice.

somewhere i read you should do 7 reps on the highest weight you can manage at 3 x sets.

others say do 10 reps per set

and my programme instructer said do 12 reps for tone, 15 reps for muscle.

am i right to be concerned that i cannot manage the set programme- only been on this programme for one day so far. is it like this at the beginning?

aim to go 4 x a week and take creatine also to help

Big_Dan

at the end of the day , the whole training thing is a trial and error process,
ive done that when i first started training , iwas doing sets of16 reps, jus kept on getting ripped, but the more i trained the more i got to know my body !!

if uve only now started training id stay at 8-10 reps for now ,
build yourself up , then if u feel u wanna up the weight and drop the reps , thats the best way i could put it to u mate !!

girish

ok that makes sense to me and it's non conflicting. thanks.

girish

sorry i just realised something after reading another thread on here...

i was planning on doing the shoulder press/chest press/leg press/pully every day i went to the gym

i just read an article which said i should stick to doing one of these per week ie each of the above 4 exercises for each of the 4 days in a week i gym.

is this correct? if so, it would mean i would have more energy and probably could do the required reps.

any advice?

Big_Dan

Well my routine consists of ;-
Monday - Incline d/b press
flat bench d/b press
decline d/b press
flat bench flyes

tuesday- front squats
leg press
leg extensions
-------
leg curls and calf raises


thursday- deadlifts
bent over rows
wide grip pull ups/downs
seated close grip rows

friday- seated barbell press
dumbell side laterals
rear deltoids
shrugs


and i put biceps with back and triceps with either chest or shoulders,

u can c the principle that i do not train anything more than once a week,

in my head the muscle must have at least 5-6 days rest to recover,

the reppage on my sets will differ to wot i want to do to my body ,


if theres any other questions matey , just ask


happy training !!

paulo

when staring off ,you are building a foundation to make greater gains from-concentrate on proper technique and stick to 3x8 or similar and this will allow you to make strength gains and strengthen tendons/ligaments, after a year or so when you have a good strength base you can do lower power sets 5x5 etc, but in early stages be patient gains will come,up the weight and keep the rep range similar-this should prevent you getting injuries-remember youre training your muscles-not ego, so dont try to keep up with others -do your own thing properly