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Author Bench pressing
Nic Barnes
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Registered: 5th Apr 04
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5th Jun 13 at 12:12   View User's Profile U2U Member Reply With Quote
There is no call in daily life to be a roid face.
Russ
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5th Jun 13 at 13:40   View User's Profile U2U Member Reply With Quote
Cables lie like a cheap Chinese watch
MoesTavern
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5th Jun 13 at 16:35   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Russ
quote:
Originally posted by MoesTavern
If you're interested in getting stronger then I'd follow a strength program, try Starting Strength, Stronglifts, or Ice Cream Fitness. All of these will give you a routine to follow in the gym, what exercises to do, how to do them etc.

I did Stronglifts myself. Starting Strength is a very good read though. There's loads of good info out there.
/fit/izen?




Nic Barnes
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5th Jun 13 at 22:43   View User's Profile U2U Member Reply With Quote
current machines and weights

upper back - 35kg
arm extensions - 35kg
chest press - 35kg
arm curl - 20kg
pull down - 45kg
chest incline - 25kg
abs crunch - 40kg
shoulder press - 20kg
pectoral - 30kg
leg extensions - 60kg
leg curl - 60kg
leg press - 140kg

2x20 i do on them all. cardio tonight was a 10k run on treadmill. normally only do about 6-7k considering i have a broken toe i did pretty well tonight.
IvIarkgraham
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Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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6th Jun 13 at 01:42   View Garage View User's Profile U2U Member Reply With Quote
2 SETS OF 20 REPS?
Nic Barnes
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6th Jun 13 at 06:48   View User's Profile U2U Member Reply With Quote
I think that's what you call it
IvIarkgraham
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6th Jun 13 at 06:51   View Garage View User's Profile U2U Member Reply With Quote
do more weight less reps
Nic Barnes
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6th Jun 13 at 06:53   View User's Profile U2U Member Reply With Quote
I was under the impression that if I wanted to build strength and not massive muscle it would be better doing more of lower weights?
Russ
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6th Jun 13 at 07:02   View User's Profile U2U Member Reply With Quote
you're not gonna build muscle mass if you're on a diet anyway
Nic Barnes
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6th Jun 13 at 07:16   View User's Profile U2U Member Reply With Quote
I'm not on a diet russ. I need to look at eating more but of the right things.
McWillster
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6th Jun 13 at 08:06   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Nic Barnes
I was under the impression that if I wanted to build strength and not massive muscle it would be better doing more of lower weights?


100% wrong, the complete opposite.

Lift heavy for low reps on the compound excerises i mentioned on the other page and you will get stronger without much change in size. I've been going to the gym for about 2 years now and really wish i had listened to people that told me that information at the start.
Spent about 6 months doing a similar routine to yourself and it was shite.
Wasn't until i started eating a bit more and doing compound lifts did i start seeing any meaningful changes in my size and strength.
Learning proper form with a lower weight to get started with is heavily advised though. Don't just jump into a 120kg squat without practise. Warm up to bigger lifts and perfect your form then you can start shifting meaningful weight!
Russ
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6th Jun 13 at 17:52   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Nic Barnes
I'm not on a diet russ. I need to look at eating more but of the right things.
ok but I seriously doubt you're eating sufficient calories to build any meaningful muscle mass
McWillster
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6th Jun 13 at 18:30   View User's Profile U2U Member Reply With Quote
He's not looking to build mass Russ. Still need more cals though Nic.
Nic Barnes
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6th Jun 13 at 23:11   View User's Profile U2U Member Reply With Quote
What is the required amount though russ? This is the bit I'm struggling with is eating more. And eating more quite foods not just eating more in general.
Russ
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7th Jun 13 at 20:52   View User's Profile U2U Member Reply With Quote
You will need to eat a surplus of calories after exercise including a gram.of protein per lb of healthy bodyweight.
IvIarkgraham
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10th Jun 13 at 15:05   View Garage View User's Profile U2U Member Reply With Quote
Just been the gym, first time ive noted down what I lift

cycled their
did 3 sets of 6 reps on
chest press - 52kg
lateral pull down - 59kg
shoulder press - 36kg
tricep extension - 59kg
pec fly - 73kg
arm curl - 41kg

10 minute run

repate above but roughly 4 reps
stuartmitchell
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11th Jun 13 at 13:54   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Nic Barnes
I was under the impression that if I wanted to build strength and not massive muscle it would be better doing more of lower weights?


Few boys in the Gym do strength training for the Highland games mate. They go Heavy weight and low reps coupled with massive rest periods.

As has been mentioned you want to do compound movements so Dead Lifts, Snatches, squats. Lads in the Gym will hit say a 300kg squat for 3 reps then sit down for 5 - 10 minutes and do it again.

It looks horrible! Good luck!

Russ
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11th Jun 13 at 17:51   View User's Profile U2U Member Reply With Quote
300kg

nice
Nic Barnes
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12th Jun 13 at 18:35   View User's Profile U2U Member Reply With Quote
My list is as follows, these are the names of the machines in the gym I go to in case they sound odd

Upper back - 40kg
Arm extensions - 40kg
Chest press - 40kg
Arm curl - 25kg
Pull down - 50kg
Chest incline - 30kg
Abs crunch - 40kg
Rotate torso - 40kg
Shoulder press - 25kg
Pectoral - 35kg
Leg extensions - 60kg
Leg curl - 60kg
Adductor - 65kg
Abductor - 65kg
Leg press - 140kg

I do 2x20 on all of them. Forgot to type this up earlier in the week.

This week done 10k run, 30+mile mountain bike and about 50 mile road bike for cardio since Saturday.
IvIarkgraham
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12th Jun 13 at 19:05   View Garage View User's Profile U2U Member Reply With Quote
Id be embarrassed I lift more than you!
Russ
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12th Jun 13 at 20:06   View User's Profile U2U Member Reply With Quote
machine numbers are irrelevant.
Nic Barnes
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12th Jun 13 at 21:06   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by IvIarkgraham
Id be embarrassed I lift more than you!
nah, I've never claimed to be strong, I want to get stronger therefore I am quite happy to tell true weights to see what people can advise me with etc. I can lift heavier in free weights.
MoesTavern
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12th Jun 13 at 21:40   View User's Profile U2U Member Reply With Quote
Lift free weights then!
Nic Barnes
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12th Jun 13 at 21:53   View User's Profile U2U Member Reply With Quote
I don't really know what is best to do with them hence doing the machines instead.
Nath
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12th Jun 13 at 22:07   View User's Profile U2U Member Reply With Quote
Lifting more in free weights is impressive. Stick with that. All machine exercises can be replicated pretty much.

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