gym?

[whitey152]

Hey guys joined the gym the other day

im just wondring if anyone knows what i need to do to bulk up quick?

as in reps of what to do and what to eat and what not to eat?

thanks

[nemesis_adrasteia]

protien! large weight low reps will get you bigger maybe not much stronger though. remember to work out evenly if you just do your biceps and chest youll end up looking like a gorilla

[red_vb]

protein, protein, protein....if you wanna bulk up fast, roids are it. do it natural, slowly with your weights training.

[whitey152]

protein, protein, protein....if you wanna bulk up fast, roids are it. do it natural, slowly with your weights training.

thanks

yeah im getting into the protein

[kane88]

take it easy out of the blocks, go slow and get to know the exercises and movements for a week or two, then slowly build up. For size you want low reps, high weight, but you still need to be able to squeeze out 8-10 without compromising your form.

As far as diet, it is preferrable to eat 5 smaller meals per day than 3 big meals, but your gym should be able to sort out a nutrition plan if you're serious enough.

Lay off the suppliments for a little while until you get into the routine and know the exercises, then after 2 months or so, go and talk to the gym stafff or a pt and discuss what's right for you. Everybody is different, and what works for one may not necessarily be the best for you.

Last of all, enjoy being fit and don't take it too seriously.
Take it easy mate.

[kane88]

also protein helps with recovery but if you want to smash the sizes you need creatine, but like I said just before, lay off the suppliments early in the peace and just get yourself accustomed to the movements.

[red_vb]

protien! large weight low reps will get you bigger maybe not much stronger though. remember to work out evenly if you just do your biceps and chest youll end up looking like a gorilla

i wouldnt do large to start with dang you could do some damage, yeah do weights not overly heavy, also what ever muscle group you are doing, do them slow and controlled, dont forget to breath.

like kane88 said small meals, protein shakes or eat every 3-4 hrs.

[whitey152]

take it easy out of the blocks, go slow and get to know the exercises and movements for a week or two, then slowly build up. For size you want low reps, high weight, but you still need to be able to squeeze out 8-10 without compromising your form.

As far as diet, it is preferrable to eat 5 smaller meals per day than 3 big meals, but your gym should be able to sort out a nutrition plan if you're serious enough.

Lay off the suppliments for a little while until you get into the routine and know the exercises, then after 2 months or so, go and talk to the gym stafff or a pt and discuss what's right for you. Everybody is different, and what works for one may not necessarily be the best for you.

Last of all, enjoy being fit and don't take it too seriously.
Take it easy mate.

wow thanks mate really helps.

yeah dont just wana be big i want to gain strength and get fit but a bit bigger to

[nemesis_adrasteia]

i wouldnt do large to start with dang you could do some damage, yeah do weights not overly heavy, also what ever muscle group you are doing, do them slow and controlled, dont forget to breath.

like kane88 said small meals, protein shakes or eat every 3-4 hrs.

well of course you not just go and grab 100kg and start benching it there and then, i meant large comparitive to strength, i started with 40 kgs for example

[whitey152]

id probs only be able to bench 20ish to start with lol

asked the gym staff to show me how to use some stuff tonight they showed me how to use the tredmill thats it

[red_vb]

true. but we don't know what the guy looks like and yeah he could just walk in grab a biggie and hurt himself, also he will need to hold it, focus on the muscle group, do (personally 10x3) it for say 10 times by say two, you don't walk away you do your 10 relax 10 relax 10, then another muscle group. i assume it must be strange coming from a female.

[Robbo_c]

Yeah do 3 sets 6-8 reps of the heaviest you can do if you want to bulk up.Also just eat as much as you can and protein shakes are pretty good as well.Dont expect instant results though its taken me nearly a year to put on 10kg.

[red_vb]

id probs only be able to bench 20ish to start with lol

asked the gym staff to show me how to use some stuff tonight they showed me how to use the tredmill thats it

don't be afraid to ask the staff for anything. i would only ask a pt about your body work.

[whitey152]

don't be afraid to ask the staff for anything. i would only ask a pt about your body work.

yeah my girlfriend gets a pt on sat i think and geting a program made up

i might try and tag along and get me a program

[red_vb]

good luck with it all...some pt's can push there service on you, if the pt wont do you a program without signing to do only sessions with them, then ask another pt if possible. enjoy.

[faroogoo]

Personally i've found reps of 12 always worked best for me,a good balance between size & definition.

3 sets per body part movement is probably a good starting point for a begginer,

eventually you want to be up around the 5 set mark per movement.i.e 5 sets of 12 flat bench,5 sets of 12 incline bench etc.

Being a begginer you probably want to stick to compound movements until your body starts to get used to the weight,plus it will give a good overall size & shape

As for protein drinks if your goal is just to put on mass,get a good weight gainer with a good balance of protein & carbs & follow the directions on the container,until you learn what your body needs etc.

As for diet you want to eat,eat & eat.

[VN_chris]

None of the info offered so far is totaly correct. You need to start by correcting your diet as specified by a dietitian, in the gym start off with a good hour of cardio a day and at least 10min of core exercise per day and step up the restistance and length of the work out as your ability increases, your core is your abs and back. You wont be able to get a decent shape in the rest of your body with a soft core. You will probly need to do this for around 4 weeks but will vary from person to person. Once your core is strong and you can easily manage 1.5 min bridges in each position without rest, you can start hitting the weights. protien is important for size gain but equaly important if not more are carbs, you can eat protien till it comes out of your ears but you wont gain size without carbs fueling your workouts, a dietitian is advised to prepair your eating plan. To gain size 4 sets of 8 to 10 reps are best lifting a weight that does not screw your form but leaves you with a burn at the end of each set, cardio is important but DONT over do it, at most 3 hours a week. Work major muscle groups first eg, chest and legs then work down to the smaller muscle groups making sure you dont forget any muscles. Thats it in a nut shell, could talk all day on the topic.

[whitey152]

None of the info offered so far is totaly correct. You need to start by correcting your diet as specified by a dietitian, in the gym start off with a good hour of cardio a day and at least 10min of core exercise per day and step up the restistance and length of the work out as your ability increases, your core is your abs and back. You wont be able to get a decent shape in the rest of your body with a soft core. You will probly need to do this for around 4 weeks but will vary from person to person. Once your core is strong and you can easily manage 1.5 min bridges in each position without rest, you can start hitting the weights. protien is important for size gain but equaly important if not more are carbs, you can eat protien till it comes out of your ears but you wont gain size without carbs fueling your workouts, a dietitian is advised to prepair your eating plan. To gain size 4 sets of 8 to 10 reps are best lifting a weight that does not screw your form but leaves you with a burn at the end of each set, cardio is important but DONT over do it, at most 3 hours a week. Work major muscle groups first eg, chest and legs then work down to the smaller muscle groups making sure you dont forget any muscles. Thats it in a nut shell, could talk all day on the topic.

very informative thanks mate

[red_vb]

None of the info offered so far is totaly correct. You need to start by correcting your diet as specified by a dietitian, in the gym start off with a good hour of cardio a day and at least 10min of core exercise per day and step up the restistance and length of the work out as your ability increases, your core is your abs and back. You wont be able to get a decent shape in the rest of your body with a soft core. You will probly need to do this for around 4 weeks but will vary from person to person. Once your core is strong and you can easily manage 1.5 min bridges in each position without rest, you can start hitting the weights. protien is important for size gain but equaly important if not more are carbs, you can eat protien till it comes out of your ears but you wont gain size without carbs fueling your workouts, a dietitian is advised to prepair your eating plan. To gain size 4 sets of 8 to 10 reps are best lifting a weight that does not screw your form but leaves you with a burn at the end of each set, cardio is important but DONT over do it, at most 3 hours a week. Work major muscle groups first eg, chest and legs then work down to the smaller muscle groups making sure you dont forget any muscles. Thats it in a nut shell, could talk all day on the topic.

everyone is different, we are all just saying things that work for us...the guy will figure it out along they way whats best for him. i don't think none of us has been very specific as to what muscle he needs/wants again its up to him. and for food a dietitian? why pay someone to tell you what to eat and what not to, common sense don't eat s**t. but yes he will be eating more that's where your protein is important, to repair the muscle you worked and to feel full.


another thing is if you do want info there are bodybuilding mags out there that could help.

[VN_chris]

for the best result a dietitian and a training partner who is roughly of the same ability as you are the bes thing to help you along, the dietitian is a must because the prepair all your food requiremnts and explain what works and what dosent juding on your body type also they can scan you body to let you know how much muscle your gaining and what your body is made up of, think of it as te 3D view of what you body is doing, the 2D view is looking at the scale and noticing you have gained or lost weight but the weight loss could be muscle and the weigh gain could be water. all this helps the dietitian in creating the right eating plan for you and ive found it to be an esential tool in reaching your goals.

[padrickz88]

One thing about going to the gym is 100 people have a 100 different opinions..
What works for one person will not always work for another but i agree with kane88 on getting your form right, big weights don't mean shit if your not lifting them right..
e.g i started bench press at 35kg in may last year, got my form good and then stacked on the weights... Now i do a 100kg with 12 reps.

Also when people want big arms they mainly work there biceps but work your triceps hard as well, triceps are a huge part of your arm....

Personally, i work everything with 4 sets (3 sets increasing the weights and my 4th is dropping back down to the weight of my 1st set) and for my first 3 sets of every exercise i do 12 reps and my 4th is until i max out and cant do anymore.
Seems to work for me but might not for you.....

ALSO, make a schedule(sp?) and make sure you stick to it, get a little notepad and write down how much weight/reps you do for every exercise, change your plan every 2-3 months roughly, OH and sleep 8 hours a day if you can as well

One problem i used to see a lot is people go in and do 3 muscle groups for 2 days in a row then another 3 groups for another 2 days, lets your muscles rest If you work a muscle give it at least a day to recover

And lastly, do not expect to look like Arnold within 3 months, it takes time and lots of hard work but its worth it in the end, i got back into the gym just over a year ago and its the best thing i have done in years, makes you feel fantastic

[mas996]

subscribe to mens health magazine lol

havent really looked into other magz on that shit but it seems pretty good.

[minux]

wow, so many trained professionals

Seriously, see 1. a Highly sought after Personal Trainer, this will help for many reasons, teaching correct technique etc. All too often I see guys trying to bulk up who have shit technique/think the more weight the better etc.
2. See a dietician, reason being is what works for me, may not work for you. You can take all the advice you want from a forum, at the end of the day only a qualified person can get you on the right track.

Also, don't waste your money at a gym, you can do everything at home on the cheap, again, simply because you do not need all the fancy weights etc gyms use. I used to find the best toning I got was out of the gym in the army days, also toned up much faster.

[GOTMYN]

Hey guys, check this thread out, months and months of knowledge and advice from plenty of successful muscle gainers :-)

Anyone into Body Building...or go to gym??

[pow3rslave]

back when i was going to the gym (just do it at home now) the trainer said to do 3 sets 1st 12 reps, then wait 40 seconds, then 10 set reps, wait 40 second, then 8 reps.
don't do the same thing on consecutive days. try to do different muscle groups so something like bicep curls one day, bench press/tricep work the next. otherwise you just damage the muscle (which you want to an extent) but miss the most important part which is getting it to come back stronger.