Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong
aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too. 
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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whats meant by compound 
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by mattk
whats meant by compound
exercises that use more than 1 muscle group at a time basically, such as squats, deadlifts, pull-ups.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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ahh right, im not well up on all the technical bits
I struggle with food, its hard to find time to eat so much
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by mattk
ahh right, im not well up on all the technical bits
I struggle with food, its hard to find time to eat so much
thats the hardest part to be honest. I'm tall so have a high basal metabolic rate + exercise I really tow to eat enough, nevermind enough good stuff. 
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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wish i was tall im stuck down here at 5ft8
I eat lots of eggs and chicken and thats about it
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AdZ9
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Registered: 14th Apr 06
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quote:
Originally posted by Carl
quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong
aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too.
be even worse when you start squatting triple figures  known as the squat waddle, walk like you shit yourself for days thats why i do mine on fridays, so weekends i can be lazy and rest.
and yeh compounds are exercises that use more than one muscle at once. If you are tying to build mass just stick with these and you'll be fine for first 6months - year.
Deadlifts, Squats, Bench press, pull ups, clean and jerks, dips etc
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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I do lots of dips, both tricep and chest, do a fair amount of pull ups as well, good for the back them
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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quote:
Originally posted by AdZ9
be even worse when you start squatting triple figures known as the squat waddle, walk like you shit yourself for days thats why i do mine on fridays, so weekends i can be lazy and rest.
pmfsl I know this feeling
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Craig W
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Registered: 31st Oct 00
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Good going Marc, make sure you get plently of food down your neck to help repair and build.
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Marc
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Registered: 11th Aug 02
Location: York
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They'll be no chance of me not getting enough food!
Won't be off again until Tuesday as I have football tomorrow.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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quote:
Originally posted by AdZ9
quote:
Originally posted by Carl
quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong
aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too.
be even worse when you start squatting triple figures
I feel it will be a long time before this happens. Before when i started going regular i only got upto 45kg on the bar, main problem is i go on my own and that is all i could get over my head safely.
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Marc
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Registered: 11th Aug 02
Location: York
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Last night:
10 min treadmill
15kg dumb bells x 3 lots of 10
60kg bench press x 10 rep 50kg bench x 10 rep 40kg x 10 rep
81kg pec press x 3 lots of 10
40 kg shoulders
1000m rowing machine level 8
10 min treadmill
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AdZ9
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Registered: 14th Apr 06
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Marc what are your goals, are you trynig to put on muscle or just lose fat? How intense is your treadmill before weights, as usually i wouldnt recommend it before weights and would save it and do 20minutes at the end!
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johnhara1
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Registered: 19th Oct 06
Location: Newcastle upon Tyne
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Im 21, 5ft 10", 14st 10lb (last weeK)
When i train chest we normally do this:
Bench Press -
40kg x 15reps (warmup)
60kg x 10reps
100kg x 10reps
110kg x as many as i can get (6 so far)
Incline Dumb Bell Press-
18kg x 15reps (warmup)
24kg x 10reps
30kg x 10reps
40kg x 10reps (ill get 10 with 50kg on a good day)
Im training with a wrist injurie too at the minute so its hard to hold 40/50kg in your hand
Decline Bench (smith machine)
60kg x 10reps
80kg x 10reps
100kg x 10reps
(probably -10kg with it being on a machine)
Then theres various machines, cables etc etc
[Edited on 11-10-2007 by johnhara1]
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AdZ9
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Registered: 14th Apr 06
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I got my ganglion syst back, and its on the top of my wrist and right in the joint, makes holding anything a right bastard. I've whacked it so many times and it still comes back im going to the docs to get it drained hopefully!
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Dione J
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Registered: 22nd Sep 04
Location: West Midlands Drives: Leon Cupra Turbo
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well done keep up the work Marc. Dont' slack
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CORSA NUT
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Registered: 3rd Aug 01
Location: Wirral
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quote:
Originally posted by Marc
I use this, takes the balance:
NO NO and Hell no marcus.
One of the most usless machines in a gym.There's no substitute for free weight and a proper bench press.
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CORSA NUT
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Registered: 3rd Aug 01
Location: Wirral
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Oh and make sure you work your back and back shoulders to balance yourself out.Bent over rows etc.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.
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johnhara1
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Registered: 19th Oct 06
Location: Newcastle upon Tyne
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quote:
Originally posted by Carl
10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.
I disagree with 10reps being too much to increase strength or size becasue this is what i am currently doing but increasing the weight draumatically and doing reps of 6 is what ive always been told to do to bulk up.
I always aim for 10reps before putting the weight up, ive been back at the gym 4 months and just broke through the 100kg barrier again for 10, and ive hit 6 reps straight after at 110kg. My strength and size are improving with the 10rep method  hopew to have 110kg cracked by november.
[Edited on 11-10-2007 by johnhara1]
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AdZ9
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Registered: 14th Apr 06
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quote:
Originally posted by Carl
10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.
Exactly what i do. Doing around 8 reps of a weight where you can just bang 8 out gives your muscles hypertrophy (which you need if building mass).
High volume can still work, but 3x8 type sets/reps have been proven to work and be one of the best.
All depends on experience and goals etc though.
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Marc
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Registered: 11th Aug 02
Location: York
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Aiming for muscle and toning really. I'm not wanting to be a great big meat head that can't walk properly. Want to lose the weight I put on from some medication I was talking, but to generally tone and build a bit of muscle up.
I also play football twice a week so wanting to get fitter for that too.
I lifted 20kg free weights tonight but didn't manage 10. Same with the bench press, only did 8.
Managed to do 2 x 500 meters on the rower at lever 8 too.
At the weekend I try and put a weekly plan together so I'm concentrating on specific muscles. This week was just to get back in to it really.
For informstion - 6` 2 and 92kg.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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My chest day consists of
bench
40k x 10
60k x 10
75-80k x faliure normally 6/8
Dips
4 sets of 10
incline bench,
40k x 10
50k x 8
55k x 6
pek dek machine thingy, not into the machines really but its quite good
incline chest flys (dumbells)
15k x 10
17.5k x 8
20k x 6
cable crossovers ( I like these )
then finish with pull overs ( I hate these )
EDIT: all the above is with a spotter
[Edited on 11-10-2007 by mattk]
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Marc
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Registered: 11th Aug 02
Location: York
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Yeah, we spot each other too when on bench press.
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