Hi all great forum you have here.
I have been reading articles upon articles and threads upon threads..
Now, it seems to me allot of this is about free weights and the whole
idea of:
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
just using that as an example. So in theory if I continue with a program
like that I should be right? Aiming for three days on and four days off
Yes, that's correct. Make sure your adding 2.5kg a session though. Always want to move forward.
Also I am aiming to eat 2000 calories a day based on my
weight and height. Do you think I am eating too little?
Well that all depends on your weight, height and goals. All I which I have no idea about.
As for these supplement/protein shakes they have some what confused me
now if I was to go and jump in my car to buy one am I buying one from
a proper supplement store or the local chemist?
Where do I go? And what is a good one for building muscle?
No need to leave your house at all. I recommend BioFlex or bulk nutrients, sponsors of this site.
Just get WPC, and super fine oats for carbs.
In addition is there any tips or secrets to getting the muscle on?
The secret is, there is no secret. You will be best off learning that now, rather than spending your first 12 months trying to find out what this "secret" is.
Consistency and dedication in reguards to training and nutrition is all you need.
Thanks for your help and sorry for being such a noob
Cheers
just using that as an example. So in theory if I continue with a program
like that I should be right? Aiming for three days on and four days off
Also I am aiming to eat 2000 calories a day based on my
weight and height. Do you think I am eating too little?
Who are you.
What do you want?
Hi all great forum you have here.
I have been reading articles upon articles and threads upon threads..
Now, it seems to me allot of this is about free weights and the whole
idea of:
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
just using that as an example. So in theory if I continue with a program
like that I should be right? Aiming for three days on and four days off
Also I am aiming to eat 2000 calories a day based on my
weight and height. Do you think I am eating too little?
As for these supplement/protein shakes they have some what confused me
now if I was to go and jump in my car to buy one am I buying one from
a proper supplement store or the local chemist?
Where do I go? And what is a good one for building muscle?
In addition is there any tips or secrets to getting the muscle on?
Thanks for your help and sorry for being such a noob
Cheers
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
You are a guy, 172 tall,60kg weight (exact please), aiming to do xxx in xxx time period because of xxx (again, exact as you can). You currently eat 1800 I have seen a dietitian to work out eating stuff calories/kilojoules per day (track and see, or name your diet) and you have put on/ not put on 3/4Kg weight since training started 3 months/years ago. You have been training for 3 months (although I went to a gym for 6 months last year had a 4 month break and am now back into it again days/months/years with weights (in your life). You train at home/in a gym/ by yourself/with a partner 3 times a week. You perform some type of cardio exercise (even just walking for 30 mins+ with no break) 3 times a week.
I have not really set aims as i do not know what I am capable of achieving in say 6 months time. I saw a PT yesterday and he said the most I could bicep curl for examplein thattime is15kg.
With the cardio I tend to do 5 minutes on a bike, then lift weights and finish with a 5minute rowing session. I also walk 1.5km 4 times a week.
I have not really set aims as i do not know what I am capable of achieving in say 6 months time. I saw a PT yesterday and he said the most I could bicep curl for example in that time is 15kg.
Do I need to sit down and work out exactly what I want? I guess I am aiming in the dark a little but I guess if the torso part of my body and my arms looked like they had muscle that would be ok. I can leg press my current weight. So i am not leaving the legs behind, I have seen guys that do and it doesnt look right,
I am doing 3 sets of 10 increasing intensity in each set, but only by little amounts. I can only bench press max 20kg, bicep curls 5kg, dead lift 20kg,
I hope that gives some idea. Seated row (machine) I can do 45-50kg those are the only things I can think off on the top of my head
I am taking Thompson Salmon Oil as per subscribed by the diet person. I was using musashi bulk as protein. last year i used 2 raw eggs, milk and honey
Thanks for the help
15kg isn't even an empty Olympic bar lol.
Rachel and Leah both curled ~18kg on the training bar for 15 reps when they were training with me and both are mothers in their 30s
If he can only curl a 5kg bar (unless he's talking about DBs) then he would struggle to pick up a jar of coffee lol
As far as deadlifting, if it's stiff leg or romanian deadlifts then 3x10 is good. He'd probably still get away with powerlifting style for a while as well. sets of 10 the weight is much lighter than for 5s so the body takes less of a beating.
Otherwise he can be slightly crazy and program deadlifts as 12 doubles as I plan on doing lol
If he can only curl a 5kg bar (unless he's talking about DBs) then he would struggle to pick up a jar of coffee lol
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