Bonney
Member
Registered: 14th Nov 04
Location: St Helens
User status: Offline
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Joined up with a gym again the other week after not bothering for a while. Was looking for some workout plans online or if anyone knows any tips or techniques to it.
Just trying to bulk up abit and improve my strength. Was going with a mate but he has decided to be a bit funny and turned around and said he would rather train on his own.
Also what nutritional suppliments should i look into. Been looking at the weight gain and the whey protein but am unsure which to go for.
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Marc
Member
Registered: 11th Aug 02
Location: York
User status: Offline
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Someone will be along shortly to tell you that you need pre, during and after workout nutrition and creatine supplements.
I'd suggest getting back in to your routine before worrying about any supplements.
Having said that, I'm not a qualified personal trainer like everyone else on here.
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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quote:
Originally posted by Marc
Having said that, I'm not a qualified personal trainer.
correct. you need pre, during and post workout nutrition and creatine supplements
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Bonney
Member
Registered: 14th Nov 04
Location: St Helens
User status: Offline
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Looking into them at the minute, Theres loads to choose from which is confusing me. What do people reccomend to use?
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Rob R
Member
Registered: 31st May 03
Location: Kent
User status: Offline
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Eat like a horse and train like a man possesed. Split you training programme into different muscle groups each day, something like this
Monday - arms/legs
Tuesday- cardio
Wednesday - chest/triceps
Thursday - cardio
Friday - back/shoulders
Saturday - cardio or rest
Sunday - cardio or rest
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scoob
Premium Member
Registered: 16th Oct 03
Location: Beverley, E Riding of Yorkshire
User status: Offline
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wouldnt bother with cardio if your just intrested in bulking
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Craig W
Member
Registered: 31st Oct 00
User status: Offline
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quote:
Originally posted by jake
quote:
Originally posted by Marc
Having said that, I'm not a qualified personal trainer.
correct. you need pre, during and post workout nutrition and creatine supplements
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ashleh
Member
Registered: 23rd Dec 08
Location: Nottingham
User status: Offline
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What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.
Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.
Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.
How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs
atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout and move up the next.
Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.
So here it is.
*do the SAME weight for all 3 sets
Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips
Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)
Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest
Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest
Rotate between weeks 1 & 2.
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Bonney
Member
Registered: 14th Nov 04
Location: St Helens
User status: Offline
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Will give that a try to get into the swing of things.
Changed my diet alot lately. Eating alot more fresh chicken, fish and pasta these last few weeks. Cut out the sugary drinks and gone on to water and fresh orange juice. Feel better for it already!
Only have a takeaway or junk food once a week now as a treat.
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bubble
Member
Registered: 24th Jan 04
Location: Darwin, NT Australia.
User status: Offline
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ill chuck my 2 cents in.
supplements-give it a month or so in the gym to see if you are serious about staying there.
for me personally, i have been nailing meat and protein, and having Jack3d as a pre workout, Gaspari SizeOn during workout, and Gold Standard whey protein post workout and at bedtime.
I have been at the gym now for 4 months and i started at 19 stone and i am now just under 15. i have become much more stronger in my upper body, and i am able to slowly work with free weights, ie, 30kg free weights each hand incline bench presses nice and slow.
just a hint, dont try and smash heavy weight out straight away, take your time and slowly build up. my mate always says its about your technique first.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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Correct.
Form over anything! You'll notice more gains with correct form and time on the weights rather than bashing them out 1 after the other.
There is alot of guides online, look into the post in the off-day of GYM DAY, theres a good routine on there. Having said that i'm going to start following the routine off myprotein.co.uk, really good website for supplements and good prices too. Pre-workout supplements and post workout supplements will make a big difference from the go though. For pre i just take 2 pro-plus tablets as a caffeine intake, and i eat a banana/apple or some fruit. This gives me the energy i need to keep going, i can't take protein pre workout as it makes me gippy. Post workout a nice simple whey protein half milk half water is a good concoction.
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