Advice Needed... - UK-Muscle Body Building Community

Inch High · 15-09-2005, 11:28 AM

Hi guys...

A couple of months ago, I joined Total Fitness near me. I started off going 3 times a week and would spend about 75mins in the gym and half an hour tarting aroung in the sauna and hydrotherapy pool. But now its reversed! I spend half hour in the gym and an hour tarting around! And, I now only go twice a week.

Basically, its because I haven't seen much change (except my biceps) and this must have demotivated me.

So I want to start again from scratch.

Bear in mind that I'm 5'5" and 8 stone, this is what I was mainly doing, on machines, not free weights.

To start off, a 2km run on treadmill which I would do in around 10mins.

Bicep curls, 40kg, 10 reps, 3 sets
Triceps (with the rope thing) 40kg, 10 reps, 3 sets
Chest press 50kg, 12 reps, 3 sets
Lat pull down, 40kg, 12 reps, 3 sets
100 sit ups.
20 back extensions ( that thing where you kneel on the seat type thing and bend over, i cant do too many as I injured my lower back many moons ago)

Thats about it. I wouldnt do all of these on the same day, I'd basically do whatever I felt like doing at the time. Which is probably where I went wrong. It was too easy to decide when I finish, rather than having to reach a certain goal.

Anyway, I was wondering if any of you guys could help me out with a routine.

As I am skinny shortass, i need to bulk up. Ideally I would like to be around the 10 stone mark.

What exercises can I do on the same day and what exercises should I avoid doing together? Eg. Is it okay to do biceps on the same day as triceps?

And as I am trying to bulk up, should I be aiming for 8 reps?

samurai69 · 15-09-2005, 12:04 PM

Quote:

Originally Posted by Inch High

Hi guys...

A couple of months ago, I joined Total Fitness near me. I started off going 3 times a week and would spend about 75mins in the gym and half an hour tarting aroung in the sauna and hydrotherapy pool. But now its reversed! I spend half hour in the gym and an hour tarting around! And, I now only go twice a week.

Basically, its because I haven't seen much change (except my biceps) and this must have demotivated me.

So I want to start again from scratch.

Bear in mind that I'm 5'5" and 8 stone, this is what I was mainly doing, on machines, not free weights.

To start off, a 2km run on treadmill which I would do in around 10mins.

Bicep curls, 40kg, 10 reps, 3 sets
Triceps (with the rope thing) 40kg, 10 reps, 3 sets
Chest press 50kg, 12 reps, 3 sets
Lat pull down, 40kg, 12 reps, 3 sets
100 sit ups.
20 back extensions ( that thing where you kneel on the seat type thing and bend over, i cant do too many as I injured my lower back many moons ago)

Thats about it. I wouldnt do all of these on the same day, I'd basically do whatever I felt like doing at the time. Which is probably where I went wrong. It was too easy to decide when I finish, rather than having to reach a certain goal.

Anyway, I was wondering if any of you guys could help me out with a routine.

As I am skinny shortass, i need to bulk up. Ideally I would like to be around the 10 stone mark.

What exercises can I do on the same day and what exercises should I avoid doing together? Eg. Is it okay to do biceps on the same day as triceps?

And as I am trying to bulk up, should I be aiming for 8 reps?

Below is a good base to start or RE START from, it should allow for muscle growth along with some ligament and tendon strengthening, after following it for 6 or 8 weeks then try the workout BIG advocates, between the two you should get back on track and grow well

Quote:

As a personal trainer , i see a lot of beginners to the gym being shown small isolation exercises and 10 to 15 rep sets, when what they really need is a balanced routine thats designed to start building strength not only in the big muscles, but in the proprioceptive muscles (the muscles used to balance) , tendons and ligaments. It also needs to be progressive, with a learning curve on intensity.

My wife started lifting weights about 6 months ago, when she started in the gym we stuck to one exercise per bodypart.

Chest - Barbell bench Press
Back - Lat Pulldowns (would change this to bent barbell rows now)
Shoulders - Dumbell shoulder Press
Legs - Squats (deep at least to parallell)
Arms - Dumbell extensions and dumbell Curls

These exercises were chosen so that there was a certain amount of proprioception needed.

We trained the same workout 2 times per week doing 2 sets of eight to 12 reps. When 12 reps was reached we increased weight until only 8 reps was manageable and worked up.

Approximately 4 weeks in to this we increased to 3 times per week and 3 sets, still continuing with the 8 -12 rep sysytem

Then after about 4 weeks again we changed the system slightly, by this time my wife was beginning to understand about intensity in her training, so we went to a split routine

We now train tuesday, thursday, saturday, tuesday, with an upper body, lower body workout, meaning that every 3rd workout has a longer rest period.

We have also included a second, isolation, exercise for the larger muscle groups.

The Important thing is the constant increase in intensity, either by increasing weight or reps

So since her training has started the weights have increased to the point that she is lifting, not only more than most of the women in the gym but more than what half of guys lift.

This In my mind is the ideal way to begin the training of a total beginner

Once training has continued for atleast 6 months the newbie would have built a muscle base, strengthened tendons and ligaments and have a working knowledge of lifting weights correctly.

Then the fun can begin, here we can go towards HIT, high volume, 5x5 etc etc. Depending on which are you want to progress into (powerlifting, bodybuildine, strongman, strenght sports, general health etc)

So Start slowly, build strength in the muscles tendons and ligaments, learn proper exercise technique, learn how to continually progress and raise the intensity level and from purely a training perspective you will see muscles and strength grow.

Of course to continue there are other things like Diet, proper nutrition and supplementation, rest etc, but thats another post

samurai69 · 15-09-2005, 12:07 PM

Bigs How to Grow

http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html

Inch High · 15-09-2005, 12:09 PM

I dont like using free weights though, in case I get into trouble as I go on my own, I dont have anyone to spot me...

verve · 15-09-2005, 12:28 PM

Just make sure you don't go to failure then. You will get more response from your body using free weights and being slightly less intense than if you use the majority of machines. No problem using machines, just make sure you have a good free weight mass builder in there as well.

JSM · 15-09-2005, 03:26 PM

Yeah just don't go so heavy where you can't maintain your form and if you do that you should be able to go heavy enough that when you can't do the weight anymore you can safely put it back without hurting yourself. It is important to do as much of your exercise using free weights. Why do I say this because when you use free weights you are strengthening the muscle your intending to work but also the assisting muscles. Where as on a machine you are very restricted and can't strengthen the stablizer muscles. I think you will put on more mass and get stronger quicker by using free weights. If this wasn't clear about stabilizer muscles and so forth I know somebody else on here can make it sound clearer to understand. And then most of all don't be afraid to go heavy!!!

winger · 20-09-2005, 01:57 AM

Quote:

Originally Posted by JSM

Yeah just don't go so heavy where you can't maintain your form and if you do that you should be able to go heavy enough that when you can't do the weight anymore you can safely put it back without hurting yourself. It is important to do as much of your exercise using free weights. Why do I say this because when you use free weights you are strengthening the muscle your intending to work but also the assisting muscles. Where as on a machine you are very restricted and can't strengthen the stablizer muscles. I think you will put on more mass and get stronger quicker by using free weights. If this wasn't clear about stabilizer muscles and so forth I know somebody else on here can make it sound clearer to understand. And then most of all don't be afraid to go heavy!!!

I like that. If you only have access to machines then so be it. I prefer free weights myself, but the one thing a machine has over free weights is you can train heavier than you could with free weights. I do both. For a beginner, I would do free weights first. Basic compound excercises. After you get the form down and your strength comes and then you hit a platou, use the machines to take you to the next level.
Bottom line is, resistance on the muscle, thats it. I would like to add, if you are not getting stronger than you need to do less. Let your strength gains be your measuring tool. Pm me if you are confussed.

15-09-2005, 11:28 AM	#1 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	Advice Needed... Hi guys... A couple of months ago, I joined Total Fitness near me. I started off going 3 times a week and would spend about 75mins in the gym and half an hour tarting aroung in the sauna and hydrotherapy pool. But now its reversed! I spend half hour in the gym and an hour tarting around! And, I now only go twice a week. Basically, its because I haven't seen much change (except my biceps) and this must have demotivated me. So I want to start again from scratch. Bear in mind that I'm 5'5" and 8 stone, this is what I was mainly doing, on machines, not free weights. To start off, a 2km run on treadmill which I would do in around 10mins. Bicep curls, 40kg, 10 reps, 3 sets Triceps (with the rope thing) 40kg, 10 reps, 3 sets Chest press 50kg, 12 reps, 3 sets Lat pull down, 40kg, 12 reps, 3 sets 100 sit ups. 20 back extensions ( that thing where you kneel on the seat type thing and bend over, i cant do too many as I injured my lower back many moons ago) Thats about it. I wouldnt do all of these on the same day, I'd basically do whatever I felt like doing at the time. Which is probably where I went wrong. It was too easy to decide when I finish, rather than having to reach a certain goal. Anyway, I was wondering if any of you guys could help me out with a routine. As I am skinny shortass, i need to bulk up. Ideally I would like to be around the 10 stone mark. What exercises can I do on the same day and what exercises should I avoid doing together? Eg. Is it okay to do biceps on the same day as triceps? And as I am trying to bulk up, should I be aiming for 8 reps?

15-09-2005, 12:28 PM	#5 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	Just make sure you don't go to failure then. You will get more response from your body using free weights and being slightly less intense than if you use the majority of machines. No problem using machines, just make sure you have a good free weight mass builder in there as well. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-09-2005, 12:07 PM	#3 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,077	Bigs How to Grow http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html

15-09-2005, 12:09 PM	#4 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	I dont like using free weights though, in case I get into trouble as I go on my own, I dont have anyone to spot me...

15-09-2005, 03:26 PM	#6 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	Yeah just don't go so heavy where you can't maintain your form and if you do that you should be able to go heavy enough that when you can't do the weight anymore you can safely put it back without hurting yourself. It is important to do as much of your exercise using free weights. Why do I say this because when you use free weights you are strengthening the muscle your intending to work but also the assisting muscles. Where as on a machine you are very restricted and can't strengthen the stablizer muscles. I think you will put on more mass and get stronger quicker by using free weights. If this wasn't clear about stabilizer muscles and so forth I know somebody else on here can make it sound clearer to understand. And then most of all don't be afraid to go heavy!!!