I want to build muscle- where to start?
Discussion
Leicesterdave said:
Where do I start, so much info on the net and it confuses me more than anything, help!
I found mixing with and talking to people whom have had good results was the best place to start. Like you said, there is a wealth of information out there and a lot of bull.Join a proper gym (the grottier and smellier the better lol), show interest and speak to like minded people. Show dedication and they'll pass over their findings and help. Regular and relevant nutrition, relevant routines to suit you, good form when training and sleep.
Ye I've been training a good few years, read lots about training and nutrition yet still get completely confused by the contradictory information all from experts!
Be good to understand you current position, e.g. height weight, body fat (roughly) and training history?
When starting out just gradually improve things, jump in head first and you'll probably get fed up quickly!
Assuming your not already gaining weight my advice would be;
- lift 3 / 4 times a week, concentrating on compound movements like bench press, shoulder press, deadlifts and squats
- If new to lifting, keep weights low, reps c12 per set and concentrate on getting form perfect before trying to lift heavy, particularly with deadlifts and squats
- increase calories a little, c4/500 per day and keep protein intake high, at least 1g per lb
Do that for about 8 weeks then as you settle and get into that routine tweak things a little further, don't let ego get in the way of a good session!
Cheers,
Chris
Be good to understand you current position, e.g. height weight, body fat (roughly) and training history?
When starting out just gradually improve things, jump in head first and you'll probably get fed up quickly!
Assuming your not already gaining weight my advice would be;
- lift 3 / 4 times a week, concentrating on compound movements like bench press, shoulder press, deadlifts and squats
- If new to lifting, keep weights low, reps c12 per set and concentrate on getting form perfect before trying to lift heavy, particularly with deadlifts and squats
- increase calories a little, c4/500 per day and keep protein intake high, at least 1g per lb
Do that for about 8 weeks then as you settle and get into that routine tweak things a little further, don't let ego get in the way of a good session!
Cheers,
Chris
Lift - Eat - Sleep - Repeat 
A few sessions with a personal trainer could be a good investment for you. They'll help plan your routine and make sure you are lifting correctly with good form. Gyms often have them on staff and can point you in the right direction.
Stick with weights you can manage with good form and full range of motion, don't load up the bar so you can only do 1/4 reps or have to swing the bar up.
Good Luck
ETA: Don't fall into the grip of supplement marketeers, you don't need to spend £30+/Kg for a milkshake or tablets, capsules, powders...
A few sessions with a personal trainer could be a good investment for you. They'll help plan your routine and make sure you are lifting correctly with good form. Gyms often have them on staff and can point you in the right direction.
Stick with weights you can manage with good form and full range of motion, don't load up the bar so you can only do 1/4 reps or have to swing the bar up.
Good Luck
ETA: Don't fall into the grip of supplement marketeers, you don't need to spend £30+/Kg for a milkshake or tablets, capsules, powders...
Edited by Xerstead on Sunday 23 March 13:50
Start at home. Press ups, sit ups/crunches, dips - if you've got a kitchen with two worktops that come together at 90deg.
Start with 'normal' press ups - do them to exhaustion three times.
Move on to press ups with feet raised 2ft off ground
Press ups with your feet raised so your body is slanted at about 45deg.
These raised press ups will improve the muscles in your shoulders and chest as well as arms.
Sit ups/crunched will help with abdominals/core muscles.
The dips - great for arms and upper chest - pretty high intensity - I do four sets to exhaustion, which is about 8 repetitions on average, with three minutes rest between each set.
Your back and legs - not sure how to excercise those at home.
I don't go to the gym but I've definitely seen improvements from the above, epecially the dips.
Start with 'normal' press ups - do them to exhaustion three times.
Move on to press ups with feet raised 2ft off ground
Press ups with your feet raised so your body is slanted at about 45deg.
These raised press ups will improve the muscles in your shoulders and chest as well as arms.
Sit ups/crunched will help with abdominals/core muscles.
The dips - great for arms and upper chest - pretty high intensity - I do four sets to exhaustion, which is about 8 repetitions on average, with three minutes rest between each set.
Your back and legs - not sure how to excercise those at home.
I don't go to the gym but I've definitely seen improvements from the above, epecially the dips.
Eat enough calories
How much do you weigh?
How much exercise do you do a day?
There are a lot of factors that come in to gaining muscle.
Ideally you'd be looking at eating 3000 calories a day. Usual split is 40/40/20.
Protein - 300 grams / 1200 calories
Carbohydrates - 300 grams / 1200 calories
Fats - 66 grams / 600 calories
1 gram of protein is 4 calories.
1 gram of carbohydrate is 4 calories.
1 gram of fat is 9 calories.
How much do you weigh?
How much exercise do you do a day?
There are a lot of factors that come in to gaining muscle.
Ideally you'd be looking at eating 3000 calories a day. Usual split is 40/40/20.
Protein - 300 grams / 1200 calories
Carbohydrates - 300 grams / 1200 calories
Fats - 66 grams / 600 calories
1 gram of protein is 4 calories.
1 gram of carbohydrate is 4 calories.
1 gram of fat is 9 calories.
BlackST said:
Eat enough calories
How much do you weigh?
How much exercise do you do a day?
There are a lot of factors that come in to gaining muscle.
Ideally you'd be looking at eating 3000 calories a day. Usual split is 40/40/20.
Protein - 300 grams / 1200 calories
Carbohydrates - 300 grams / 1200 calories
Fats - 66 grams / 600 calories
1 gram of protein is 4 calories.
1 gram of carbohydrate is 4 calories.
1 gram of fat is 9 calories.
Total overkill. The only reason to eat that much protein is if you hate your wallet and hate eating food that tastes any good. 1.5g per KILOGRAM is more than ample for nearly everybody.How much do you weigh?
How much exercise do you do a day?
There are a lot of factors that come in to gaining muscle.
Ideally you'd be looking at eating 3000 calories a day. Usual split is 40/40/20.
Protein - 300 grams / 1200 calories
Carbohydrates - 300 grams / 1200 calories
Fats - 66 grams / 600 calories
1 gram of protein is 4 calories.
1 gram of carbohydrate is 4 calories.
1 gram of fat is 9 calories.
A reason a lot of the information out there seems contradictory is purely because research in the fitness industry is massive at the moment, and things are changing rapidly, ensure what you're reading is from a sensible source ie: proper research papers and not Hello Magazine and you won't go far wrong.
Don't be afraid of a fancy posh gym either, I use Bannatynes and there are plenty of very fit people there...you don't have to use the fancy machines
If you have time, get the Ben Coomber podcast on your iPod/Phone and have some bedtime listening, the guy knows his stuff and has some very informative guests on his show, it's quite easy listening too.
A personal trainer is a good start though
Don't be afraid of a fancy posh gym either, I use Bannatynes and there are plenty of very fit people there...you don't have to use the fancy machines
If you have time, get the Ben Coomber podcast on your iPod/Phone and have some bedtime listening, the guy knows his stuff and has some very informative guests on his show, it's quite easy listening too.
A personal trainer is a good start though
dirty boy said:
A reason a lot of the information out there seems contradictory is purely because research in the fitness industry is massive at the moment, and things are changing rapidly, ensure what you're reading is from a sensible source ie: proper research papers and not Hello Magazine and you won't go far wrong.
I also think it is there are many different goals, and different paths to get to them. All roads do lead to Rome. You just gotta stay on them long enough.Halb said:
I also think it is there are many different goals, and different paths to get to them. All roads do lead to Rome. You just gotta stay on them long enough.
In the context of training, pretty much any of the "tried & tested" routines will work - as long as you train hard enough and pay attention to what you're doing.
Pick a routine and start doing it, then evaluate where you are in 6-12 weeks. Don't faff about "experimenting" with stuff and swapping routines about - get your head down and train.
Diet too, make sure you're eating enough of the right stuff, and less of the wrong stuff.
Reading this back.. some of it reads a bit.. knobbish but uh.. anyway..
You want to build muscle? Do you want to look buff or do you want to be stronger?
Bad news? You might struggle with the first one, some people are just skinny.
Good news? You can be skinny and strong.
Hit the gym and hit it hard, but don't cheat and don't try to show off.
If you're throwing your self down at the waist to lift more on the lat pulldown you're doing it wrong.
If you're doing curls fast so you can lift more, you're doing it wrong.
If you're grunting and moaning, you're doing it wrong.
If you drop the weights at the end of your set, you're doing it wrong.
Slow and controlled in both directions.
Don't make excuses not to go (he says as he makes excuses not to go..)
No short cuts, nutrition can help but not powders or anything like that.
Eat a baked potato an hour before you go, but go easy on the toppings or you'll feel bloated.
If you can manage to eat 12 dry chicken breasts a day then go for it, but it's not necessary.
All the usual stuff applies. Wholemeal, fruit and veg and yes, good quality not-processed meat.
Red meat isn't evil, but chicken is supposedly a safer bet and a good source of protein and fish, fish is f**king delicious. Eat more fish (he tells himself).
I've found creatine *can* help, but that might even be a placebo affect.
Do some free weights, always do some free weights. If not at the gym because the free weight room is full of steroidal "ream" types, then buy some for home.. but ask for recommendations first because I've just found out today that some well known brands can have s**t quality. If you only use machines you can build strength but you'll find that some smaller supporting muscles don't develop and the gains aren't as good (or as visible) as with free weights. But with free weights it's so much easier to cheat and throw some body weight into it, don't.
Keep it mixed, don't do the same machines over and over just because you can do big weights on them and it makes you feel good. It's hard work.
Might help to rope in a mate, especially if you're competitive
You want to build muscle? Do you want to look buff or do you want to be stronger?
Bad news? You might struggle with the first one, some people are just skinny.
Good news? You can be skinny and strong.
Hit the gym and hit it hard, but don't cheat and don't try to show off.
If you're throwing your self down at the waist to lift more on the lat pulldown you're doing it wrong.
If you're doing curls fast so you can lift more, you're doing it wrong.
If you're grunting and moaning, you're doing it wrong.
If you drop the weights at the end of your set, you're doing it wrong.
Slow and controlled in both directions.
Don't make excuses not to go (he says as he makes excuses not to go..)
No short cuts, nutrition can help but not powders or anything like that.
Eat a baked potato an hour before you go, but go easy on the toppings or you'll feel bloated.
If you can manage to eat 12 dry chicken breasts a day then go for it, but it's not necessary.
All the usual stuff applies. Wholemeal, fruit and veg and yes, good quality not-processed meat.
Red meat isn't evil, but chicken is supposedly a safer bet and a good source of protein and fish, fish is f**king delicious. Eat more fish (he tells himself).
I've found creatine *can* help, but that might even be a placebo affect.
Do some free weights, always do some free weights. If not at the gym because the free weight room is full of steroidal "ream" types, then buy some for home.. but ask for recommendations first because I've just found out today that some well known brands can have s**t quality. If you only use machines you can build strength but you'll find that some smaller supporting muscles don't develop and the gains aren't as good (or as visible) as with free weights. But with free weights it's so much easier to cheat and throw some body weight into it, don't.
Keep it mixed, don't do the same machines over and over just because you can do big weights on them and it makes you feel good. It's hard work.
Might help to rope in a mate, especially if you're competitive
Edited by scarble on Wednesday 2nd April 18:25
strongly recommend you read this and eat lots of protein.
http://www.amazon.co.uk/Starting-Strength-Mark-Rip...
http://www.amazon.co.uk/Starting-Strength-Mark-Rip...
Once you've learned how to lift this http://stronglifts.com/madcow/5x5_Program/Linear_5... might be useful.
I found it very helpful in creating a focussed program when I had little time due to work, and combined with interval work on a rower, it worked well as an extended pre season for rugby (returning from 12 months+ injury). The 2 biggest changes in overall strength (and I'd be playing/training for rugby for 20 years by then) seemed to come from the deadlift and clean.
However you do need to know how to lift first
I found it very helpful in creating a focussed program when I had little time due to work, and combined with interval work on a rower, it worked well as an extended pre season for rugby (returning from 12 months+ injury). The 2 biggest changes in overall strength (and I'd be playing/training for rugby for 20 years by then) seemed to come from the deadlift and clean.
However you do need to know how to lift first
Clean is more risky than dead/squat, prob best compromise would be trap bar lifts, abbreviated routine so don't blow your back out. Iv noticed on some american vids they have heavy chains on the ends of the bars, so it is progressively heavier, there are some clued up coaches in the college football scene.
http://startingstrength.wikia.com/wiki/The_Startin...
Stick at that for a few months until you aren't making progress every week. Make sure you eat and sleep enough.
Stick at that for a few months until you aren't making progress every week. Make sure you eat and sleep enough.
Leicesterdave said:
Where do I start, so much info on the net and it confuses me more than anything, help!
Go down to your local leisure centre or non-hardcore equivalent and circuit train for a couple of months. You'll pick up valuable knowledge of weights without the risk of injury. You'll establish neural pathways and prepare your muscles/tendons for heavier weights when you change to a proper gym. You'll learn what lifts/equipment you like and those you don't, and avoid looking a tit when you sign up to a proper gym.Gassing Station | Health Matters | Top of Page | What's New | My Stuff