look up a 5x5 program . I recommend stronglifts site . Follow there 5x5 for 12 weeks and I guarantee you will get better results than following a BB program .You will be doing less exercises and less time in the gym but getting better resullthttp://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/s .
Hi teeside. I work out quite a bit and go to the gym. Ive had a recent dip in motivation lately. What weight are you at now? And what height. What do you want out of it? And whats your goals really? What gym do you go to aswell? How many days do you want to work out? Is it all strength with some cardio or really a 50 / 50 work out? Im 5ft 10 and weigh 14 stone there abouts 90kg. I was working out for 3 months and could bench press my own body weight but when i started it was alot lower. Since my break due to meh who knows I can maybe bench 70kg now so lots of work to get it back. Alot of weight lifting and strength building is all about technique. I would recommend watching videos on youtube and get chatty with people in the gym. Also if you have a friend to work out with ask them to film you so you can check your own technique. Work on your "V" - Wide grip pull ups will help alot on this. Once the technique comes into play you will notice your lifts are much higher in weight and feel easier.
Before you start lifting, get your nutritional needs sorted out. There's nothing worse that hearing people moaning about not putting any size on when they're stuffing their faces with all the wrong stuff. Protein is the most important element of any diet for a person looking for lean muscle. Use an online protein calculator to find out how much you need of it. Make sure you're not packing heavy unhealthy carbs at night, your body will store them as fats if you eat them late at night (you don't give your body chance to use them as energy). Introduce Omega 3 as much as possible, this means buy good eggs and not the ****ty barn ones. Transferring fat into energy is vital for cutting (L-Carnitine helps with this too). If you're packing timber (fat) then use a good fat burner, I've never used them but heard Thermo Fusion are clean and give good results. As a side note, if you're fat you may want to start with some high impact interval training for starters before you start lifting, shed them pounds. Find a protein shake and creatine pill/powder combo that you like. Most shakes taste nice on your first taste, but after 4-5Kg's of the stuff it can make you wretch, literally. I go for Reflex powders, they're clean and have decent flavour. Creatine is tasteless, but the powder can be hard to swallow with water, get pills. Creatine is vital for muscle growth as far as I'm concerned, having just a natural source of creatine is not enough to push out those extra 2-3 reps. Protein isn't just protein, you need to get the one you want for your required physique. I use Whey Isolate, because I don't want the 30-40g of carbs that come with Weight Gainer Whey, but you might want this if you're quite thin. Look for high concentrate proteins too, again Reflex is probably the best because it's clean and worth the extra few quid. Double up on the recommended doses, pre AND post-work out. Finish the day with a serving of Casein Protein, I can't stomach cottage cheese so I use a Micellar Casein shake - this is a gel-like protein when it settles in your stomach and is therefore slow releasing and perfect for long periods when not eating. For the exercises, make sure you're not sacrificing technique to allow for heavier weight. Your muscles will benefit far more from a good technique in the long run, bodyweight exercises are good for technique-training. Men's health magazine is usually packed with workout routines and stuff too, a lot of it bodyweight stuff, it's a good read. I'd avoid sticking to just your bench in your garage, your muscles need change and they'll stop being interested in you if you feed them the same exercises all the time. You can also pick up some good exercises by watching others at the gym. Good luck mate!
One piece of advice mate,don't use steroids,it will make your dick even smaller.and your tits look even bigger.
parmo-90kg bench is good progress for beining a novice at the 3month mark . You should take a look at the stronglift site. Teesside stay away from the machines they aint worth it and no need for them . Been training for nearly 30years ,came across stronglifts a couple of years ago .I will never go back to a BB routine and forget about the mags full of same bollocks . I hope you take my advice and reap the rewards .SQUATS, DEADLIFTS, BENCH PRESS, BENT OVER ROWS ,SHOULDER PRESS , CHINS AND POWERCLEANS .Whatch what you eat a bit of cardio if you want and thats it .
thanks bristol. Its my body weight so aim'd for that first of all. That was my one bench max mind you. Couldnt do 2,4,6 or 8 hehe. I as you say didnt touch the machines and only concentrated on , chins, biceps, squats, deadlifts and alot of bench. I tried to start back up the other day and even 40kg felt alot heavier than i remember hahaha. Trying to mix in more cardio than i use too by cycling to work but hate early mornings. How often do you train? 30 years is a long span!
about 3-4 times aweek . 45mins to 1hr . take a look on the stronglifts site it could save you time and money .not a member myself but he sends you a free workout . He talks a lot of sense .Squats for example are number 1 exercise . I had trouble with my Knees and it was the way I Was squating which caused the problem . Followed his advice then bingo knee pain gone . oh and I managed to get some of those abs whithout doing a single sit up .
but creatine just retains water and makes you all squiggy instead of building dense solid muscle and depending what you read can **** your liver up
Jack3d with 1,3-dimethylamylamine. Illegal now, but that stuff was good for the motivation. They have a few pre-workouts now that dont pack the same punch, but can be good for helping with motivation. Craze, C4, 1.M.R, etc. Craze makes me feel like im coming down off a heavy night of the disco biccies, so I avoid it. I use c4 aswell.
I like to train in between injuries (hip and elbow both ****ed at the minute). Definitely dont like the meathead look and neither do many women. The athletic toned look is what I'm after. Lost two and a half stone recently after various injuries laid me up for a while. Id say getting your diet right and sticking to it is far more important than what you lift. If you eat ****e you look ****e no matter how many squats deadlifts you do. Also dont let your ego get the better of you in the gym, dont be afraid to lift lighter weights in order to maintain good form, technique and avoid injury. Terry talks a lot of sense, obviously knows his stuff.
I once served with a scouser, **** was he a fit lad (maybe all that running from the coppers) but did he have a body (gayest comment ever) never touched weights at all. Running, sit ups and the likes, press ups, pull ups, front and back, many a variation of any given exercise....Scouse **** did well.
I find it hard to eat as much as I should so I have a protine drink adds about 30-40 grams of protine to my food intake . All these other pills and what not that people take they should be getting enough in there healthy dietes . Its all promoted by the mags and gym owners to make them money
I have no shame in saying i explolited the market as it's full of mugs who want to be bigger...until i lost a load of coin. Steroiids....fools game, but looks good for a while....stay away lads..
Creatine retains water so your muscles are always hydrated. I find I can lift more on the creatine after a week of loading, but it's important to cycle. There is also studies relating creatine to hair loss, so if youre a baldy bastard and worried about it... something to think about. Could be a load of **** tho.
Back in my 20s I thouht they looked awsome . Not so sure now .I am 5ft6 11.6 st (approx) always wanted to be bigger thought about steriods but never did them . I think one of the main reasons is that I would of looked ****ing odd like a barrel, I would of thought . 5ft6 - chest 50in legs 30in biceps 18in err no thanks. great if you are 6ft6 but far little old me no thanks . Each to there own but how much **** can your body take ! There is a lot of crap out there that people are some how sticking in themselves and being promoted by so called health freaks . Its ****ing criminal the things people claim .
I'm on a steady diet of baby food, soup, skinless chicken breasts and all washed down with wheatgrass juice. Minimal exercise, the lazy sod I am. I'm not huge, but I have an 'effortless ruggedness' about myself.
Alright mate, thanks for the tips. Since my lads were born I've hardly had chance to go to the gym, I'm going to start trying to get there 3 or 4 times a week again. I weigh just over 12 stone, and a year ago when I was getting there a lot I bench pressed 95kg. I can probably only do 80 now until I can get back to going as much as I did . I go to Fitness4less, but I've just bought a bench and weights to go in the garage.
