Can someone advise me on my training please?
Discussion
I joined the gym in the middle of June, mainly to lose weight.
At my last weight in I had lost 12lbs (back in size 10 jeans) and my body has changed shape, which is great.....but..
I want to start building muscle now, not to an extreme, but I want it to be noticeable!
At the moment I am doing 2 Body Pump sessions a week, Monday and Thursday, and then gym in between, on a Tuesday and Friday or Saturday.
I do 25 mins on bike on random level 6 and 15 mins on treadmill, incline 15, speed 6.
Tricep press dip 3 x 15reps weight 40kg
Wide grip pulldown 3 x 15reps weight 30kg
Abdominal Crunch 3 x 15reps weight 30kg
Seated leg press 3 x 13reps weight 45kg.
I have just read that to force muscle growth you should train in the 6-8 rep range and no higher.
So I need to change my reps.
Can someone please advise me on weight and reps?
I have a 30min session with PT this week and want to introduce some free weights.
I eat very sensibly now, having lots of fruit and veg and totally cut out take aways, so only need to lose a little bit more weight, but I see lots of ads for Protein shakes, which I don't have, is it worth me having some or won't really make a difference?
Many thanks
At my last weight in I had lost 12lbs (back in size 10 jeans) and my body has changed shape, which is great.....but..
I want to start building muscle now, not to an extreme, but I want it to be noticeable!
At the moment I am doing 2 Body Pump sessions a week, Monday and Thursday, and then gym in between, on a Tuesday and Friday or Saturday.
I do 25 mins on bike on random level 6 and 15 mins on treadmill, incline 15, speed 6.
Tricep press dip 3 x 15reps weight 40kg
Wide grip pulldown 3 x 15reps weight 30kg
Abdominal Crunch 3 x 15reps weight 30kg
Seated leg press 3 x 13reps weight 45kg.
I have just read that to force muscle growth you should train in the 6-8 rep range and no higher.
So I need to change my reps.
Can someone please advise me on weight and reps?
I have a 30min session with PT this week and want to introduce some free weights.
I eat very sensibly now, having lots of fruit and veg and totally cut out take aways, so only need to lose a little bit more weight, but I see lots of ads for Protein shakes, which I don't have, is it worth me having some or won't really make a difference?
Many thanks
Hi,
I will reply in reverse order. Protein shakes can be useful if you're not getting enough protein and sometimes it can be difficult to get enough from diet alone. Most recommend whilst trying to gain weight you should go for anything between 1-2 grams of protein per pound of body weight.
As for the weights generally most scientific studies have shown around 8 reps to be the optimal for building muscle.
Are you looking to build certain muscles only with those exercises?
I will reply in reverse order. Protein shakes can be useful if you're not getting enough protein and sometimes it can be difficult to get enough from diet alone. Most recommend whilst trying to gain weight you should go for anything between 1-2 grams of protein per pound of body weight.
As for the weights generally most scientific studies have shown around 8 reps to be the optimal for building muscle.
Are you looking to build certain muscles only with those exercises?
Based on your exercise choices, are you doing this on machines? It'd be worth considering switching to free weights, and if you're only going to do 3/4 exercises, make it squats, deadlifts, bench press +others.
You'll end up with far more refined strength by doing these compound lifts rather than the targeted machines you're working with at the moment, because you end up using lots of muscles for each lift, for stability and strength. Stronglifts or Starting Strength might be worth a look as a routine (should be able to find them through google).
You'll end up with far more refined strength by doing these compound lifts rather than the targeted machines you're working with at the moment, because you end up using lots of muscles for each lift, for stability and strength. Stronglifts or Starting Strength might be worth a look as a routine (should be able to find them through google).
Well I didn't really get what I wanted!
She made me do Kettlebell swings, lots of Plank stuff, sitting against a wall with knees at 90 degrees (hard)
Swats, Lunges and Sit ups.
As this was a free PT session (awarded with points) I had to do what she suggested.
I have my review at the end of month...
So Mr Nice PH people, I'm asking your advice of what free weights to do?
I don't really want to ask the bodyuilders in the gym as I like to go in the mornings when it's mainly ladies.
She made me do Kettlebell swings, lots of Plank stuff, sitting against a wall with knees at 90 degrees (hard)
Swats, Lunges and Sit ups.
As this was a free PT session (awarded with points) I had to do what she suggested.
I have my review at the end of month...
So Mr Nice PH people, I'm asking your advice of what free weights to do?
I don't really want to ask the bodyuilders in the gym as I like to go in the mornings when it's mainly ladies.
The three key exercises for gaining muscle are bench press, squat and deadlift.
You could actually do just them 3 exercises to start with although as time goes on its worth adding some more targeted exercises.
Where are you based? I know of different female bodybuilders in some areas that maybe able to help.
It's also worthwhile posting on my favourite site that does have some women bodybuilders, it obviously has a higher proportion of guys but its a site full of folk who help women/guys out.
http://www.testosteronemuscle.co.uk
You could actually do just them 3 exercises to start with although as time goes on its worth adding some more targeted exercises.
Where are you based? I know of different female bodybuilders in some areas that maybe able to help.
It's also worthwhile posting on my favourite site that does have some women bodybuilders, it obviously has a higher proportion of guys but its a site full of folk who help women/guys out.
http://www.testosteronemuscle.co.uk
Loopyleesa said:
I am in Bournemouth.
Thanks, I will have a look at that forum later
If you want grade A help and don't mind traveling to Portsmouth, there is a brilliant female bodybuilder I've seen help many girls. I can't vouch if she is taking on clients but in a few sessions with her you'll get more than you'll get from a year of a normal PT. Thanks, I will have a look at that forum later
Unlike a lot of people giving advice she has done it and been highly successful at competition level. Most giving advice have never achieved anything.
http://www.lougars.co.uk/
Thanks, but that's a bit far to go.
I've looked at the Stronglifts 5 x 5 but they don't take in to considerate about females and I'm not going to be able to lift that weight, so how do I know what to start on?
Just lift some weights until I find something that's slightly hard to start with?
I've looked at the Stronglifts 5 x 5 but they don't take in to considerate about females and I'm not going to be able to lift that weight, so how do I know what to start on?
Just lift some weights until I find something that's slightly hard to start with?
Even if you start off 'too light', so long as you increase the weight every session you'll be at decent weights much sooner than you expect. Once you're struggling to get the required reps out with good form you should make the increases as small as possible to continue 'raising the bar' for as long as possible.
No joy finding a decent PT locally then?
ETA: look up a few like Louise Rogers for UK based or Jamie Eason for US - both pretty much expert trainers.
No joy finding a decent PT locally then?
ETA: look up a few like Louise Rogers for UK based or Jamie Eason for US - both pretty much expert trainers.
Edited by LordGrover on Tuesday 11th October 16:55
I haven't really looked for one as everyone says to stay away from them.
I do know a few rather large cagefighters, who I'm sure would guide me.
There is also a lady bodybuilder that I see lifting when I come out of my Body Pump class in the mornings, so I'm going to try and catch her on Thursday and have a chat.
The more I look into this, the more I want to get started
I do know a few rather large cagefighters, who I'm sure would guide me.
There is also a lady bodybuilder that I see lifting when I come out of my Body Pump class in the mornings, so I'm going to try and catch her on Thursday and have a chat.
The more I look into this, the more I want to get started
LordGrover said:
Even if you start off 'too light', so long as you increase the weight every session you'll be at decent weights much sooner than you expect. Once you're struggling to get the required reps out with good form you should make the increases as small as possible to continue 'raising the bar' for as long as possible.
No joy finding a decent PT locally then?
ETA: look up a few like Louise Rogers for UK based or Jamie Eason for US - both pretty much expert trainers.
Hmmmm, I think I've just figured something out No joy finding a decent PT locally then?
ETA: look up a few like Louise Rogers for UK based or Jamie Eason for US - both pretty much expert trainers.
Edited by LordGrover on Tuesday 11th October 16:55
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