Weight training, where do you start?
Discussion
Hi all,
I'm 28 and 11st. I've been cycling (off road) now for 5 months during which my fitness has rocketed. I started with short rides without anything really challenging in them and really really struggling (throwing up a few times and generally pathetic performances) but now I'm upto 25 mile rides in just over 2 hours with anything upto 8 BIG hills in them.
My body has responded by dumping the little flab I had (I've never really been able to put weight on but it has crept up from 10+1/2st to 11st from 16 to 28 years old) but my weight has stayed roughly the same as my legs have filled out alot but my upper body, although leaning out is looking a bit of a mismatch now!
I want to get a stronger upper body, definition but ultimately larger. A 12+1/2 - 13st weight would be great!
I'm a gym member so have access to various free weights and training machines.
Where should I start?
I'm 28 and 11st. I've been cycling (off road) now for 5 months during which my fitness has rocketed. I started with short rides without anything really challenging in them and really really struggling (throwing up a few times and generally pathetic performances) but now I'm upto 25 mile rides in just over 2 hours with anything upto 8 BIG hills in them.
My body has responded by dumping the little flab I had (I've never really been able to put weight on but it has crept up from 10+1/2st to 11st from 16 to 28 years old) but my weight has stayed roughly the same as my legs have filled out alot but my upper body, although leaning out is looking a bit of a mismatch now!
I want to get a stronger upper body, definition but ultimately larger. A 12+1/2 - 13st weight would be great!
I'm a gym member so have access to various free weights and training machines.
Where should I start?
In the gym. First thing is are you using machines or free weights?
Also, most gyms will have a person there who can show you exercises.
For arms, curls are good. For chest, bench press and pec deck. For shoulders, shoulder press.
Start off with light weights (don't push too hard too fast or you'll get an injury). Do a rep of 10 - do it slowly (don't slam it as hard and fast as you can, that's not working the muscles). If you can't do 10, drop the weight.
DO NOT WORRY about using "tiny" weights. The strength will come on in time, don't expect it to be instant.
Also, most gyms will have a person there who can show you exercises.
For arms, curls are good. For chest, bench press and pec deck. For shoulders, shoulder press.
Start off with light weights (don't push too hard too fast or you'll get an injury). Do a rep of 10 - do it slowly (don't slam it as hard and fast as you can, that's not working the muscles). If you can't do 10, drop the weight.
DO NOT WORRY about using "tiny" weights. The strength will come on in time, don't expect it to be instant.
This thread has some good advice:
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
Also look on www.muscletalk.com and www.myprotein.co.uk
If your looking to bulk up your going to need to lift big and eat big (but healthy)
Take a look on the muscletalk forum, go to the beginners section and look at the sticky post by cashman, great advice and tips for first timers look to bulk.
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
Also look on www.muscletalk.com and www.myprotein.co.uk
If your looking to bulk up your going to need to lift big and eat big (but healthy)
Take a look on the muscletalk forum, go to the beginners section and look at the sticky post by cashman, great advice and tips for first timers look to bulk.
Timmy35 said:
Reps, 12, 8, 6, 4 starting light, ending with the heaviest you can lift.
To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
The pyramid system does work for some, but the most common programme I have seen recommended for beginners is the 5x5 with the same weight, heavy as you can lift whilst maintaining form. To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
IMPORTANT!!
If you're going to use free weights, which is very satisfying and works quickly, make sure you get someone who really knows wht they're doing to show you the proper techniques and the right kind of programs.
Start with weights lower than ideal to get these right before testing yourself with the ones you're going to use properly.
Otherwise you're at best not going to take best advantage, and at worst you'll cause yourself long term injuries.
Any free weight program should also be designed to strengthen all your muscle groups, otherwise you end up being out of balance, like those prison gorillas with comedy big arms and comedy little legs.
If you're going to use free weights, which is very satisfying and works quickly, make sure you get someone who really knows wht they're doing to show you the proper techniques and the right kind of programs.
Start with weights lower than ideal to get these right before testing yourself with the ones you're going to use properly.
Otherwise you're at best not going to take best advantage, and at worst you'll cause yourself long term injuries.
Any free weight program should also be designed to strengthen all your muscle groups, otherwise you end up being out of balance, like those prison gorillas with comedy big arms and comedy little legs.
garyhun said:
Err... I know it's like...well really left of centre.. but... ASK THE FECKIN PEOPLE IN THE GYM!!!!!!!!!!
Its not as simple as that though, cos everyone down there will tell you something different, they all have their own ways of doing things and they are not always right.m4tthew said:
Timmy35 said:
Reps, 12, 8, 6, 4 starting light, ending with the heaviest you can lift.
To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
The pyramid system does work for some, but the most common programme I have seen recommended for beginners is the 5x5 with the same weight, heavy as you can lift whilst maintaining form. To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
But as you say, we're all different.
Timmy35 said:
m4tthew said:
Timmy35 said:
Reps, 12, 8, 6, 4 starting light, ending with the heaviest you can lift.
To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
The pyramid system does work for some, but the most common programme I have seen recommended for beginners is the 5x5 with the same weight, heavy as you can lift whilst maintaining form. To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
But as you say, we're all different.
Edited by m4tthew on Friday 4th July 10:16
m4tthew said:
garyhun said:
Err... I know it's like...well really left of centre.. but... ASK THE FECKIN PEOPLE IN THE GYM!!!!!!!!!!
Its not as simple as that though, cos everyone down there will tell you something different, they all have their own ways of doing things and they are not always right.
garyhun said:
m4tthew said:
garyhun said:
Err... I know it's like...well really left of centre.. but... ASK THE FECKIN PEOPLE IN THE GYM!!!!!!!!!!
Its not as simple as that though, cos everyone down there will tell you something different, they all have their own ways of doing things and they are not always right.
You'll do very well to pack 1.5-2 stone of lean muscle onto your upper body. I suggest you don't just lift upper body weights but do legs too. Squats have been found to increase muscle mass all over the body.
How often can you lift weights? That will affect the type of programme you can go on. Either way you should use compound excercises such as squats, deadlifts, bench press and pull ups. These excercises are a must.
How often can you lift weights? That will affect the type of programme you can go on. Either way you should use compound excercises such as squats, deadlifts, bench press and pull ups. These excercises are a must.
Timmy35 said:
Reps, 12, 8, 6, 4 starting light, ending with the heaviest you can lift.
To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
Ha ha ha!To be honest bulking up won't get her back though. You might as well book yourself on a cruise to get laid.
That bloody threads going to haunt me forever now isn't it!
Ref the gym I've not been using weights yet, just cardio things for when I can't conveniantly get out on the bike.
Errrr lots of info on the go!
SO I need to work out a programme. I'll obviously have to decide on the weight sizes once I get going but what specific lifts would I be best starting with?
Also, diet.
I eat well. No junk and stupidly salty or sugary foods. Lots of natural ingredients and I don't drink on a regular basis, the odd cold one here and there but no excessive booze.
Is there a particular food tyoe I should eat more of?
How about those muscle building suppliments?
Thankyou for all the info and the links!
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