Just Started Gym - UK-Muscle Body Building Community

scruffy · 01-03-2005, 07:41 PM

Me and a mate have just started going to the gym, me in a bid to bulk up (im only 10st and skinny) and my mate to lose some weight.

When i went for the 1st time last week, i went on cycling bike for 10 mins and then just done some benching on the machine and the 1 when you put your arms up and close them in ? as you can see i dont really have an idea and it would be good to get a training regime, we are gonna go 3 times a week and i mainly want my upper arms, shoulders and chest to be bigger, i am a newbie to this so please explain in detail, cheers.

Majesticpower · 01-03-2005, 08:13 PM

Its good you have decided to get yourself into the gym, but really you should have found out what you were doing prior to entering the gym.

Its very easy to injure yourself by not doing excercises correctly, specially as a beginner.

What you want is a well structured split routine, Ie- 2,3 or 4 days a week training.

As a beginner you really cant go wrong with a all round body routine, specially to pace yourself gradually into a well structured routine.

Somthing like the following for example:

Day1:-
Back- Deadlifts/ Wide grip pull ups
Chest- Incline Dumbbells(3x8)/ Decline bench or/and Dips(3x8/2x8+)

1 day off

Day2:-
Legs- Squats(3x8)/ Stiff legged deadlifts(3x8)/ Calf raises(3x10-12)
Biceps/Triceps-Dumbbell curls (3x8)/Preacher curls(3X8)/Close grip bench(3x6)/Skull crushers(3x8)

2 days off, and then repeat.

You can find the excercise descriptions on this site- http://www.exrx.net/Lists/Directory.html

Hope that helps,

MP.

Tuna_boi · 02-03-2005, 09:35 AM

Welcome to the board. You can learn a lot here, very helpful bunch..If I were you though for the first month...Go on Mon Tues Thurs Fri, with one compound exercise for each body part and eat,eat , eat all the good stuff.

megatron · 02-03-2005, 09:47 AM

Majestic has given some really good advice on what exercises to do, but as we all know; you can have the best routine in the world - but if your diet sucks - nothing will happen.

You need to eat 6 meals a day (or if you are 10 stone maybe more). Each meal should be a rough split of protien:carba:fats --- 40:30:30. Try to keep away from fats that are solid at room temporature (not healthy).

Also drinking a protien/creatine shake during + after a workout is beneficial to gaining muscle mass.

In addition - you need around 8 hours sleep a night (as this is when you grow).

If you are planning to take this lifestyle seriously I reccommend www.regimenx.co.uk and the diatia eating regime.

scruffy · 02-03-2005, 11:59 AM

cheers people, going again tonight, i have york weight gain shake but havent taken it, says inbetween meals 3 times a day, because i work usually in the day i dont get a proper meal, and i half to be up at 6.00am for work so never have time for breakfast either.

AussieMarc · 02-03-2005, 09:17 PM

Never ever skip breakfast. Most important meal of the day. Should consist of oatmeal, one piece of fruit, and a glass of juice at least.

scruffy · 02-03-2005, 09:50 PM

its hard for me to get up in the morning, oat meal, dont have any.

went to gym earlier, done more freeweights, done some dumbell curls and the one when u lift the bar up to your chin wiv your wrists the other way ?

powerU · 03-03-2005, 09:37 AM

Quote:

Originally Posted by scruffy

its hard for me to get up in the morning, oat meal, dont have any.

well stop being lazy and go to the Supermarket!

scruffy · 03-03-2005, 11:27 PM

lol ok :(

01-03-2005, 07:41 PM	#1 (permalink)
scruffy Newbie Trainer Join Date: Mar 2005 Location: Wales Posts: 7	Just Started Gym Me and a mate have just started going to the gym, me in a bid to bulk up (im only 10st and skinny) and my mate to lose some weight. When i went for the 1st time last week, i went on cycling bike for 10 mins and then just done some benching on the machine and the 1 when you put your arms up and close them in ? as you can see i dont really have an idea and it would be good to get a training regime, we are gonna go 3 times a week and i mainly want my upper arms, shoulders and chest to be bigger, i am a newbie to this so please explain in detail, cheers.

01-03-2005, 08:13 PM	#2 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	Its good you have decided to get yourself into the gym, but really you should have found out what you were doing prior to entering the gym. Its very easy to injure yourself by not doing excercises correctly, specially as a beginner. What you want is a well structured split routine, Ie- 2,3 or 4 days a week training. As a beginner you really cant go wrong with a all round body routine, specially to pace yourself gradually into a well structured routine. Somthing like the following for example: Day1:- Back- Deadlifts/ Wide grip pull ups Chest- Incline Dumbbells(3x8)/ Decline bench or/and Dips(3x8/2x8+) 1 day off Day2:- Legs- Squats(3x8)/ Stiff legged deadlifts(3x8)/ Calf raises(3x10-12) Biceps/Triceps-Dumbbell curls (3x8)/Preacher curls(3X8)/Close grip bench(3x6)/Skull crushers(3x8) 2 days off, and then repeat. You can find the excercise descriptions on this site- http://www.exrx.net/Lists/Directory.html Hope that helps, MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

02-03-2005, 09:35 AM	#3 (permalink)
Tuna_boi Official Uk-Muscle Mascot Join Date: Oct 2004 Location: Banded Posts: 931	Welcome to the board. You can learn a lot here, very helpful bunch..If I were you though for the first month...Go on Mon Tues Thurs Fri, with one compound exercise for each body part and eat,eat , eat all the good stuff. __________________ "Don't you smile at me like that. That's not even a real smile- just a bunch of teeth playing with my mind!" "My size? My size is the amount of space I fill up. Thanks for asking." Winny is for horses-Insanity ( exactly that ) see it eat it and join a gym- Moray muscle "you musat get stronger every week to grow fast" - Myseone ( Lmfao )

02-03-2005, 09:47 AM	#4 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,756	Majestic has given some really good advice on what exercises to do, but as we all know; you can have the best routine in the world - but if your diet sucks - nothing will happen. You need to eat 6 meals a day (or if you are 10 stone maybe more). Each meal should be a rough split of protien:carba:fats --- 40:30:30. Try to keep away from fats that are solid at room temporature (not healthy). Also drinking a protien/creatine shake during + after a workout is beneficial to gaining muscle mass. In addition - you need around 8 hours sleep a night (as this is when you grow). If you are planning to take this lifestyle seriously I reccommend www.regimenx.co.uk and the diatia eating regime. __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-03-2005, 09:17 PM	#6 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	Never ever skip breakfast. Most important meal of the day. Should consist of oatmeal, one piece of fruit, and a glass of juice at least. __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-03-2005, 11:59 AM	#5 (permalink)
scruffy Newbie Trainer Join Date: Mar 2005 Location: Wales Posts: 7	cheers people, going again tonight, i have york weight gain shake but havent taken it, says inbetween meals 3 times a day, because i work usually in the day i dont get a proper meal, and i half to be up at 6.00am for work so never have time for breakfast either.

02-03-2005, 09:50 PM	#7 (permalink)
scruffy Newbie Trainer Join Date: Mar 2005 Location: Wales Posts: 7	its hard for me to get up in the morning, oat meal, dont have any. went to gym earlier, done more freeweights, done some dumbell curls and the one when u lift the bar up to your chin wiv your wrists the other way ?

03-03-2005, 11:27 PM	#9 (permalink)
scruffy Newbie Trainer Join Date: Mar 2005 Location: Wales Posts: 7	lol ok :(