time for me to get in shape.

[danny boi 0]

you don't havr to join a gym at all i do most of my training at home!

just get yourself a set of weights that start at about 10 kg all you need is a barbell and a set of dumbells and a load of wieght disks!

 

as for training with your own body wieght its all well and good if you just want to tone up it will get you ripped!

but to put size on you need alot of resistance trainig!

 

stuff like curls and bench press will start you off rea;y well and also have a search around the tinterweb theres loads of helpfull site and finally try to steer clear of these body building magz as they useually contain aload of sh*t!

 

good luck!

dan

[Tommy 9]

Well if your wanting to add mass then you'll need get your protein intake up and start doing some mass building exercises.

As someone as already said the best mass building exercises are probably as follows:

- Chest = Bench Press

- Back = Dead lift

- Shoulders = Standing bar or seated dumbell press

- Biceps = alternate dumbell curl

- Triceps = straight bar press down or close grip bench press

- Legs = Squat

 

I would suggest you gave it a month or so of light-medium weight training before starting to increase the weight and lower the reps. This will give you a good foundation to build your strength onto.

The amount of people that come to the gym where i work and say "I don't need to work my legs, i go running/cycling etc" is un-believeable. Running and weight training your legs are two different things. Training your legs is just as important as working your arms and chest.

Many people when reading 'Flex' and the other mags follow the training plans that are 'supposed' to be used by the pro's. Half of these are made up and you would be in the gym about three hours before you'd finished your workout.

Look at the workout's of bodybuilders like Ronnie Coleman and Dorian Yates, they will use 'strength exercise' and do them as heavy as you can but still having correct form. This is the best way of adding quality mass.

Here's a simple arm workout that i used;

(1) Alternate Dumbell Curl. (2) Tricep Pressdown. (3) Tricep Rope pressdown. (4) Concentration Curl.

Doing 4 sets on each exercise and working to the rep range of 10, 8, 6, 10. After doing this arm workout for 5 weeks i added 3/4 of an inch to my arms making them 18.5 inch pumped.

Here's a link to a web site that sometimes has some decent training plans

Bodybuilding.com

 

All the best Tommy

[cymro 0]

im just finishing school now so think its about time i put on a bit of muscle and got a bit fitter. were should i start. my legs arnt a big problem because i do a bit of cycling and plenty of mooching about but theres allways room for improvement! could do with building my arms and torso and putting on a bit of weight, im allmost smack on 9st now and allmost 6ft if it makes a difference. what stuff should i be doing/how much and eating etc?

cheers

maty.

Im a pro rugby player,and i to was like you when left school,couldnt put weight on no matter what i ate.then came across a well known old head he advised me to eat everything.all the shit things+eat when your not even hungry and make sure you eat before ou go to bed.found jaffa cakes good.as for training you dont want do to much aerobic training,ie,no long runs no weights that are light and keep away from high reps.What you need to be doing is somthing called power cleans(kings of training}),this can be done using a weight lifting power bar,start off with a light to medium weight.the motion is grab the bar with 2x hands and from a bending motion.lift the bar up to your waist,then snatch the bar up to your shoulders,then lower.do 5sets of 5 reps building the weight up every week.do a few sqats working on power rather than slow 3 times a week.stick to this and within 8 weeks you would hav imporved total body mass,strengh and power.a high protein shake will also help.if u want anymore help pm me.all the best+if your not sure how to mdo these cleans get a weight lifting book to be safe.

[maty j 6]

My advice is get married and have kids, i'm now 32, still 6ft but fat

 

id rather stay a lanky peice of piss than that mate. i got told a good forum and have been looking through on there and it seems like its probably my diet so ill eat as much as i can, i usually just have toast or porrage on weekdays then a big fry up weekends for breakfast and at weekends nothing till tea then. ill try and get some of that whey protein aswell read abit about it on the forum and its on offer in holland and barret at the moment allso eard about creatine is it, whats the difference? dont want too sound stupid but what are Bench Press, Dead lift, Standing bar or seated dumbell press, alternate dumbell curl, straight bar press down or close grip bench press and squat, Alternate Dumbell Curl,Tricep Pressdown,Tricep Rope pressdown, Concentration Curl? i found a dumbell in our shed, well actually its dumbell shape but a fixed weight (heavy!) just something my dad knocked up in work ages ago, spose this will do till i get some propper gear. cheers for the input so far lads really appreciate it

edit: just found this site that says how to do a few http://www.exrx.net/Exercise.html just tryed a few squats with a bag of chicken feed and thats nearly killed me!!

Edited June 15, 2006 by maty j

[Tommy 9]

dont want too sound stupid but what are Bench Press, Dead lift, Standing bar or seated dumbell press, alternate dumbell curl, straight bar press down or close grip bench press and squat, Alternate Dumbell Curl,Tricep Pressdown,Tricep Rope pressdown, Concentration Curl?

 

Use the link that i put in my post and click 'Exercises' which is on the left hand side of the screen under 'Superstore'. Click on the area's of the body your wanting to work.This shows you how to do the various exercises.

 

All the best Tommy

[shotup 9]

mateyj try to ease off wacking your crackerjack that will soon put wieght on and for you fat out of shape fellows try wacking your crackerjack that useually gets the wieght off....

[Kye 77]

Mate, people will tell you routines until you are Blue in the face...BUT..unless your diet is nailed, you will NOT grow to your full potenial!!!..

Im 5-8" and smack on 200lbs at the moment...ive now started on a Cut, having been on a Bulk for about 3 months.

Before you start training you need to decide if you are cutting or Bulking...there is NO such thing as "Toning"..lol.

You need to Bulk...so that means 6-7 meals a day...you need 1.5 grams of protein per pound of body weight, every day...so get a calculater out and work out how much you weigh in pounds, then work out how much grams of protein each day...IF YOUR DIET IS NOT NAILED YOU WILL NOT HAVE SUCCESS!!!!..

Dont forget carbs...eat plenty of rice, potatoes etc...green veg for nutrients and minerals...dont forget EFA's...that stands for essential fatty acids...peanut butter is great for that, as is flax seed oil, sun flower seeds..

So foods you want is

Fish

Chicken

Turkey

Steak

Game

 

Rice

Potatoes

Cous Cous

Pasta

 

Salads

Broccoli

Cabbage

Carrots

 

Nuts

Fruits

 

As for training!!!

People will tell you all sorts, but to start with, go heavy with basic movements...a real good starting routine would be as follows..

 

Mon..

4x5 Bench Press

4x8 Squats

 

Wed..

4x5 Dead Lifts

4x5 Military press

 

Fri..

4x8 Barbell curls

4x8 Skull Crushers

 

Thats a real basic routine i would go for as a beginner...stick with that for 5-6 months and you should be good!

 

There are THREE simple rules in training..

1)Eat like an Animal

2)Sleep like a Baby (rest is SOOOO important!)

3)Train like a Machine!

 

As a rough guide, ive have been back into training seriously for the last four to five months..

I started at 168lbs..

Im now 200lbs with a 47" chest and i bench and squat around the 150Kg mark at the moment...

Good luck mate

Kye..

PS...IF you want to use supplements, i would recomend 100% Pure Whey...its cheap and its good...buy it on the internet though...take two a day..these are NOT replacments for meals, and they are NOT as good as real food!

[Mac 30]

Dont listen to all that stuff mate , this the diet you want on !

 

The "Beer-Me" Diet

 

 

It seems that a lot of people are dieting recently, trying everything from an all-carbohydrate to an all-protein mix. I have another suggestion, one that has worked through the ages: the "Beer-Me" diet. Personally, I have a "liquid dinner" every time I go to the club on Friday night!

 

Fact: A lite beer has between 70 and 100 calories, is almost all water, and the part that isn't water is almost pure carbohydrates.

Fact: The average diet recommends a daily caloric intake of 1,200 calories for women, 1,500 for men, if you want to lose the medically safe two to three pounds a week. On the "Beer-Me" diet, that equates to at least 12 beverages a day for women, and 15 for men. A measurable goal.

Fact: The alcohol in beer is a diuretic, which causes the water to flush out almost immediately, leading to a consistent workout regimen including deep knee bends (getting out of the chair), fast walking (very good for your heart) and squats (as the case may be).

Fact: Drinking beer actually helps you sleep-even when you aren't necessarily tired. All that added rest is certain to help any problems you may have experienced in sleep deprivation, counting calories on those other fad diets. In addition, you may experience the occasional "How did I get here?" when you wake up, which always makes for lively conversation, and possibly additional exercise if you have to sneak out and run home.

Fact: The "Beer-Me" diet is good for your heart. After just one day of consuming your required 12-15 beers, you will certainly want to consume some aspirin, which is medically proven to help prevent heart attacks.

Fact: On the "Beer-Me" diet you can eat anything you want. The only rule is that you cannot consume any food until you have consumed at least half of the day's required beers. This way the food will probably only stay in your body a short time, until you again exercise the deep knee bends, quick walk and, this time, the "lean-over-and-hurl" stomach crunches.

Fact: Beer drinking is often done in bars, where other forms of exercise are common. Dancing, for example, is a good way to build up a thirst, as is chasing members of the opposite sex. If you really want to maximize your workout, try actually walking up to the bar, versus using a waitress. To take this to the extreme, you could even get up and get someone else a beer-perhaps someone who is newer to the diet plan than yourself.

Fact: Beer is cheaper than a health farm!.

Based on these facts, let's run through a given scenario for diet implementation.

 

Caution: This is a weekend diet plan, and should be attempted during the work week by only the staunchest of dieters.

 

Monday through Thursday: Eat junk food, and basically be a slob.

Friday: Feeling "huge," swing by the liquor store and stock up. Go to favorite place of beer drinking and begin the consumption process (remember 12 for women, 15 for men).

Saturday: Wake up (as required) and lounge around all day, feeling slightly smaller after expunging any food that you may have accidentally consumed (particularly if it involved beef jerky from the 7 Eleven). Take aspirin. Notice that you have absolutely no interest in food, anyway.

Saturday (p.m.): Restart cycle, noticing that your appetite has still not returned. Perhaps only meet half of your consumption goal due to an ongoing discussion with "the dog t 364 hat bit you." This is a good thing, as only half-consumption means less than 1,000 calories for the day, and you still don't feel hungry.

Sunday (a.m.): Wake up for mandatory sports day. This is a very convenient diet during football season, but it can be successfully implemented year-round. There is some major professional sport being played every day of the year except the day before and the day after the Major League All-Star game (fact-look it up). Consumption on this day should be paced to cover the entire day-you don't want to peak too soon. Again you notice a lack of appetite, and are feeling thinner all the time. Don't forget the aspirin.

Monday: Return to work, feeling thinner, well rested, and surprisingly mellow. Mark your log book, and begin preparation for the upcoming weekend.

 

Happy dieting. :whistle:

[Guest duro]

you must remember that if you want to put weight on then you need more calories going in than your burning off.

only do weights 3 times per week eg mon,wed and friday.

only do the basic exercises eg squats bench deadlift and shoulder press.

i'd forget the curls and other 'additional' exercises.

 

do a month of lighter training with the weights to start with and do the same exercises as above doing 3 sets of 10 on each exercise.

after that try

 

mon:

squats 4x8

bench 4x8

 

wed:

deadlift 4x8

shoulder press 4x8

 

fri: same as monday

 

it doesnt sound as though your doing a lot but use as much weight as possible on each exercise.

 

GODEN RULE--DONT BE TEMPTED TO DO ANOTHER FEW EXERCISES

 

give it six months and i bet you see the difference.

a lay off the running for that time wont do any harm.

 

eat as much fish chicken and beef as possible and plenty of fruit,veg,rice,and pasta.

 

all the best

[jjbull 38]

kyes got alot of good advice there im just starting a cut at the monemt aswell and its hard bulking is alot more fun i lost 45lb on my first cut ate clean put on another half stone and now cutting again, remember you only get bigger when your resting so dont over train, people go on about being able to train 4-5 times a week cos they work a different muscle group imo it only works for so long as its your nervous system that sends the growth signals and this is what ends up getting fried, 2 good excersise that are good are weighted diops and weighted chins you can either get a proper dipping belt or just buy a lifting belt andsome chain and hang some weights of it. every rep should be nice and slow and controlled thats lifting and lowering, you can read all day on this routine and that routine but everyone is different you need to find one that suits you.

But have to say it again squat (not on a machine if it can be helped)and dead lift get the form on these right and you end up strong not just all show and no go have seen some big lads trying to squat and its laughable all they do is unlock there knees lower an inch and thats what they call a squat the phrase me and my freind use is ass to the grass when squatting

[Rabbithunter 456]

Matty, stuff your face with food

 

Steak's

Chops

Gammon

Egg

Sausage

Bacon

 

 

[borderboy 80]

Edited December 15, 2006 by borderboy

[maty j 6]

skull crushers aptly named because if you drop the weight i guess it will crush your skull, are were you get the big wight, barabell??, and just higher and lower it over your head while youre lying on the floor or slanted bench. and dead lifts just lifting the barabell from the floor. found the link dead lift skull crushers

advice much appreciated as allways guys, ive ordered some whey protein see if that makes difference. was skimming through an article o one of the links and it says when hes asked why people cant put o weight its because there not getting enough protein so we'll see anyway. should i just be mixing it with water and downing it?? cheers again guys, much help

[borderboy 80]

Edited December 15, 2006 by borderboy

[jjbull 38]

with these protein shakes i mix with skimmed milk extra calories extra protein goes down the hatch better