This discussion is now closed.
Check out other Related discussions
- What gyms to use in Kingston?
- Cardiff Uni gym
- The Gym Group Stepney Green
- Is gym a hobby?
- Gym premium membership
- University of Reading Gyms
- Muslim girls gym
- charles morris vs central village?
- Banding at work
- ARU Helmore Gym Cambridge - yay or nay
- Do I need to be supervised to use a squat rack?
- Gyms in Sheffield
- gcse revision
- beginning gym
- Oxford Brooke's student gym
- Should I approach gym crush?
- soas facilities
- Not going the gym when ill
- I do not understand what to do?
- Asking parents for weights
Gym
Im starting to use the gym in my college, and it has a wide varity of machines, weights, bike .. etc
anyway could anyone suggest what sort of weights i should be using to build muscle ? and how long ideally i should be on the bike for etc....i know it varies from person to person, but im just talking in general...
cheers
anyway could anyone suggest what sort of weights i should be using to build muscle ? and how long ideally i should be on the bike for etc....i know it varies from person to person, but im just talking in general...
cheers
Scroll to see replies
Try to keep to free weights. And as for how much you should be pushing, try and make it as heavy as possible. And do low reps.
As for aerobic excercise, try to do short busrt sprints. Personally I will sprint as fast as I can for a minute, then jog slowly for a min, and then sprint again for another minute, and so on, and so.
I advise you ask someone in person for advice. Maybe one of the staff or just a fellow weight lifter at the gym.
As for aerobic excercise, try to do short busrt sprints. Personally I will sprint as fast as I can for a minute, then jog slowly for a min, and then sprint again for another minute, and so on, and so.
I advise you ask someone in person for advice. Maybe one of the staff or just a fellow weight lifter at the gym.
what you should do is bring in a pen and paper and write down everything then henchest guy does and then repeat it when they leave only 10x lighter
If the henchest guy doesn't mind you leaning over him whilst he's trying to work out (I envisage a small skinny kid scared crapless with a gorilla running after him)
On a serious note, I find you can't just "copy" someones workout routine. It's best to start out basic and evolve one yourself to suit your specific needs.
Im 18 and been going to a body building gym for almost two years now, went in at just over 9 stone, and am now 11 stone with the increase being muscle mass not fat.
Free weights are the best to use as you have you use your muscle to balance the weights as well as lifting them.
To build muscle do 3 sets of 8 reps.
Try to cover just two areas per work out, i do Triceps and chest Monday, Back and biceps Wensday and shoulders and traps Friday with cardio in between. This way your muscle has time to repaire before the next workout. I Also use three machines per area, per workout. So for example, on Monday ill use the bench press, the peck deck and an incline press for my chest. For my triceps ill vary the three machines as I see fit.
Doing anymore can tear the muscle up too much therefore when the body attempts to rebuild the muscle, it cant do a good enough job.
It is a good idea to take a small notepad and pen, this way you can keep track on how you are advancing; If you are doing well and the weight you are using is increasing then you know to stick at it, If your not improving then change.
As for finding out a start weight dont go in to heavy to fast; you will do more damage than good. Start Light, get used to the machines before you crank the weight up. I cant stress this enough, get used to the machines, Technique is more important than the weight. You can do alot of damage with weights.
Sorry for the long post but its all good information and I hope someone takes it on-board
Free weights are the best to use as you have you use your muscle to balance the weights as well as lifting them.
To build muscle do 3 sets of 8 reps.
Try to cover just two areas per work out, i do Triceps and chest Monday, Back and biceps Wensday and shoulders and traps Friday with cardio in between. This way your muscle has time to repaire before the next workout. I Also use three machines per area, per workout. So for example, on Monday ill use the bench press, the peck deck and an incline press for my chest. For my triceps ill vary the three machines as I see fit.
Doing anymore can tear the muscle up too much therefore when the body attempts to rebuild the muscle, it cant do a good enough job.
It is a good idea to take a small notepad and pen, this way you can keep track on how you are advancing; If you are doing well and the weight you are using is increasing then you know to stick at it, If your not improving then change.
As for finding out a start weight dont go in to heavy to fast; you will do more damage than good. Start Light, get used to the machines before you crank the weight up. I cant stress this enough, get used to the machines, Technique is more important than the weight. You can do alot of damage with weights.
Sorry for the long post but its all good information and I hope someone takes it on-board
I agree with the advice already given about lifting heavy weights and low reps, but would also like to point out that nutrition is also important if you want to build muscle mass. Especially protein as it is recommended that you take in at least 1-1.5g/lb of bodyweight....minimum, if you are looking to put on muscle mass. Also, try not to do aerobic exercise on the same day as your weights work and especially not before weights work as you will be hindering the potential of your weights session.
Hmm. What if we use purely machines, does it still help us gain muscle? Or only free weights?
Chest- press ups (do on your knees if too difficult to do in full)
Lower back- back extensions (lie on your front and thn lift your back up putting your hands to the side of your head
Obliques- side planks and oblique crunches (details of how to below)
Details here:
http://www.sportsinjurybulletin.com/archive/core-stability-exercises.htm
Lower back- back extensions (lie on your front and thn lift your back up putting your hands to the side of your head
Obliques- side planks and oblique crunches (details of how to below)
Details here:
http://www.sportsinjurybulletin.com/archive/core-stability-exercises.htm
rawkingpunkster
Hmm. What if we use purely machines, does it still help us gain muscle? Or only free weights?
the point of using machines is that they exercise isolated muscle's and therefore are good for working out, free weights are essential as well, the trouble with them is people often have bad technique - like when lifting a heavy dumbell people also use their back muscles not their bicep so 1. it is not as benificial becuase you not using purley one muscle 2. you can damage ur back
its important to rest inbetween so have a day off so that the muscle can reapair itself, also do an aerobic work out once a week to keep fit, becuase lifting weights is anearobic. never do weights and then an aerobic work out becuase you could seriously damage ur muscle, i.e dont go and do rowing after doing a weight session.
on a machine like this, what would you suggest as a good start of weight and how many reps etc ?
thats a peck deck it all depends on how much you can do, start of low and do three reps, then move the peg down one so its a bit more heavy do another three reps, then move the peg down again - this is known as pryamid building, its a good way to start. keep going untill you can do no more, have a rest & go do some work on ur legs, then go back and start again from light gainineg weight every three reps - you will notice a difference within two weeks easily
friendsfreak88
Lower back- back extensions (lie on your front and thn lift your back up putting your hands to the side of your head
Lower back- back extensions (lie on your front and thn lift your back up putting your hands to the side of your head
If you don't know what she means by that ^, Jonathan Ross demonstrated it last night on his desk, just do what he did but put your hands on your head like the woman said.
when i went on the machine it was already set on 15kg, but that was light so i upped it higher, what would you suggest as being a good weight to use ?
well i personally do 50Kg - i do 10 reps but its realy whatever you feel comfortable with, try 30kg id say thats a good starting point
u dont want light u want heavy and to stretch you muscle, you will easily be able to do 30kg no worries, and if that is still light for u keep adding the weight untill u think u have found a suitable mass for u, - remember do not overstrech you muscle you should be able to do at least 6 reps otherwise its probably to heavy for u
u dont want light u want heavy and to stretch you muscle, you will easily be able to do 30kg no worries, and if that is still light for u keep adding the weight untill u think u have found a suitable mass for u, - remember do not overstrech you muscle you should be able to do at least 6 reps otherwise its probably to heavy for u
to build muscle -
use only free weights, machines restrict natural movement and are usually isolation moves (i.e. use only 1 muscle at a time)
a good start for beginners would be to learn the 3 main comound moves (use more than 1 muscle at a time) - these are
Squat - http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Deadlift - http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
Bench Press - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
to start use minimal weight and just get use to the movement, then gradually adding small amounts of weight as you grown more confident.
as a beginner you could do 3 sessions each week alternating the above movements i.e. day1 - squats,deadlifts,bench press day2 - deadlifts,bench press,squats.
at first try out different sets - 3x8 4x6 5x5 6x4 and decide which you feel more confident at, when increasing the amount of weight you use make sure you can comple the full 3x8 4x6 etc before you increase..
as you grow more confident you can add variations of the above movements to your routine (these can be found on http://www.exrx.net/Lists/Directory.html)
"bodies are built in the kitchen not in the gym" - in most respect you can have a crap routine but an excellent diet and you would build more muscle than somebody with an perfect routine but a crap diet.
here's a good example of a diet to build mass (muscle) - http://www.muscletalk.co.uk/article-mass-gaining.asp
the above combined with sufficient sleep (7-9 hours per night) will bring alot of gains in terms of muscle and strength.. ignore any bodybuilding menshealth magazines or any supplements that catch your attention just stick with the basics...!
a few good sites to look around -
http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm (this is a good article for beginners but may take a long time to read)
www.muscletalk.co.uk
www.bodybuilding.com
www.t-nation.com
although dont believe everything you read.... hope this helps
use only free weights, machines restrict natural movement and are usually isolation moves (i.e. use only 1 muscle at a time)
a good start for beginners would be to learn the 3 main comound moves (use more than 1 muscle at a time) - these are
Squat - http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Deadlift - http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
Bench Press - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
to start use minimal weight and just get use to the movement, then gradually adding small amounts of weight as you grown more confident.
as a beginner you could do 3 sessions each week alternating the above movements i.e. day1 - squats,deadlifts,bench press day2 - deadlifts,bench press,squats.
at first try out different sets - 3x8 4x6 5x5 6x4 and decide which you feel more confident at, when increasing the amount of weight you use make sure you can comple the full 3x8 4x6 etc before you increase..
as you grow more confident you can add variations of the above movements to your routine (these can be found on http://www.exrx.net/Lists/Directory.html)
"bodies are built in the kitchen not in the gym" - in most respect you can have a crap routine but an excellent diet and you would build more muscle than somebody with an perfect routine but a crap diet.
here's a good example of a diet to build mass (muscle) - http://www.muscletalk.co.uk/article-mass-gaining.asp
the above combined with sufficient sleep (7-9 hours per night) will bring alot of gains in terms of muscle and strength.. ignore any bodybuilding menshealth magazines or any supplements that catch your attention just stick with the basics...!
a few good sites to look around -
http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm (this is a good article for beginners but may take a long time to read)
www.muscletalk.co.uk
www.bodybuilding.com
www.t-nation.com
although dont believe everything you read.... hope this helps
cheers, thing is though not sure the college has free weights except for 5kg stuff, 
only machines really
what would you say is a decent time to spend on the excercise bike aswell ?
20 mins ok using a varitation of difficulaty levels ?
only machines really what would you say is a decent time to spend on the excercise bike aswell ?
20 mins ok using a varitation of difficulaty levels ?
Related discussions
- What gyms to use in Kingston?
- Cardiff Uni gym
- The Gym Group Stepney Green
- Is gym a hobby?
- Gym premium membership
- University of Reading Gyms
- Muslim girls gym
- charles morris vs central village?
- Banding at work
- ARU Helmore Gym Cambridge - yay or nay
- Do I need to be supervised to use a squat rack?
- Gyms in Sheffield
- gcse revision
- beginning gym
- Oxford Brooke's student gym
- Should I approach gym crush?
- soas facilities
- Not going the gym when ill
- I do not understand what to do?
- Asking parents for weights
Latest
Trending
Last reply 1 month ago
Engineering vs. Medicine: Stuck Between Dreams and ExpectationsLast reply 1 month ago
heyyy , im new heree and im willing to have some friends xxxLast reply 1 month ago
Im 16 and never had a gf and it doesnt feel ok.
