billydowlingrei

So, as I said in the introduction forum I've always managed to keep toned through basic exercises and diet, such as doing weights, having a small run or just eating the foods we all accept are healthy, but now I'm looking to really build the muscles.

My first question refers mainly to arms. What weight to lift and how often? My friend gave me an old set of dumbells and each one weighs 10KG. I lift them in turn with your basic biceps curl. I do 100 reps on each arm. 50 in the morning and 50 in the evening. I've done this for five days and am pleased so far. Do you think this is a good weight to be lifting, and a good amount of reps, or am I doing this wrong? I also think once I get the right weight and number of reps I should probably do one day off and one day on. A general first browse of these forums alerted me to the fact muscles tear to grow, but need rest. I wasn't aware of that. Any thoughts would be great.

Secondly, all the supplements out there. Are they the real deal? I mean I'm always welcome to getting more of the good stuff in my system. Protein is the one I hear people speaking of generally - shakes and bars. I know they tend to be quite pricey. Of course I would never substitute a real meal with supplements, but hopefully they would help.

Right now the main foods I'm trying to consume in bulk are chicken breast, eggs (white and yolk), potatoes and drink two litres of water a day. The main thing I need to do is put on weight because I'm 10 stone and 5'9 right now, which isn't good.

Also each day I do some other basic exercises. 100 lunges. 50 sit-ups (I hear sit-ups aren't so useful compared to other exercises of that type?), 30 press-ups and and a bit of boxing and kick-boxing the thin air.

I think the main thing I have going for me is I like routine, I generally have a positive attitude, and I wanna learn from you guys. So, good start/bad start/encouraging? Thanks, guys!


Billy

Inggasson

You're doing far too many reps, far too often and with far too little weight. Ideally, you want to work with a weight that will allow you to do between 8 and 12 reps. Some people prefer more, but 50 is too much.

Have you considered joining a gym or buying more equipment for your home workouts? There's only so far you can do with a pair of 10Ks...

Supplements... There are as many opinions as there are products. If you're already eating "healthily", then it shouldn't be such a jump to a BB-style diet. Just eat more.

EDIT: IMHO there's no such thing as a bad start, just some start more productively than others. You've got the motivation and that's half the battle for any beginner

billydowlingrei

Thank you. Wow, I wasn't aware I was doing quite so many reps. That's quite stupid of me considering I do know too much can do damage. I just wasn't aware I personally was doing too much. Really glad you pointed that out.

Yes, I would like to buy more equipment for home training as opposed to joining a gym. Whilst both are quite expensive (and I'm just a student), I think buying equipment would be better value in the long run. I'm definitely looking into equipment.

If the 10KG dumbells are too little, any rough indication on a good weight to lift? Or - another thing I've been thinking - should I go for weights instead of dumbells?

Thanks again.


Billy

kieren1234

Hi billy, i dont think its the fact you are going to damage yourself doing too many reps, but you need to bring the rep range down (alot) but do more weight.

To your question "what weight should i lift" you should use a weight that will allow you to do around 10 - 12 reps untill you cant really do anymore. There are many routines you can follow and try to get one that will suit you. Unless you have the money to go out and get alot of equipment it may be cheaper and more beneficial to join a Gym.

Inggasson

If you're a student, it might be worth looking at your local area and seeing what gyms offer student discount. The one I go to does, and I'm sure some wherever you live will too.

You can't really ask someone else how much weight you should be lifting as it's a personal thing. Only you REALLY know how much weight you can reasonably handle with good form.

billydowlingrei

Thanks for the help again, guys. I will certainly consider joining a gym with student discount, Inggasson. I will have a scout around. What I do know is most gyms charge monthly membership which may or may not be worth the fee - it's subjective and I'm not experienced enough to know the answer. Man, I wish I could just pay per session, but I guess that isn't really practical from a business standpoint if you're a gym owner.

I would still like some basic equipment for home, though - which would include weights. Bearing in mind my budget, do you guys think for £60 this is a good deal:

• 6 x 0.5kg, 6 x 1.25kg, 4 x 2.5kg, 4 x 5.0kg discs.
• 2 x 35.5cm spinlock bars.
• 1 x 152cm spinlock bar.
• 6 spinlock collars.
• 50 weight combinations.
• Total weight combination, cast iron discs 37.8kg.
• Total weight including spinlock bars 50kgs.
• Training wall chart included.

It's from the York brand. That adds up to 50KG if all discs are placed on one bar (which I assume can be the case). Any estimations that this is a decent start? 50KG still too little? I can only estimate, relating to the fact I could do basically 200 reps with 20KG (which I now realise was way to much thanks to you guys lol), so I'm trying to figure out what weight I could lift in the 8-12 reps recommended, and push myself and gain muscle. Sheer mathematics tells me I'd need to go higher than 50KG. Any guidance would be great.

I know I'm asking a lot of questions lol. It must seem odd for some of you guys to be asked such basic questions - I look at your pics and am pretty much in awe lol. But I'm always very thankful for the help. I'd like to start my own picture diary soon, too.


Billy

Lost Soul

Billy

IMO iron out arms and supplements syndrome and buy these two books

scrawny to brawny
starting strength

both on amazon

good luck mate

Fabion Drivenne

a duno if anyone else said this but bein able to do 100 reps with a 10 kilo dumbell is a hell of a start if you ask me?! good luck mate