Weight Training

[Tomassi]

I've just started weight training at home as i can't afford to join a gym. decided i dont need to work on my legs cus i play footy 4 times a week!

Only got dumbbells at the moment, planning on buying a barbell and a bench.

Every two days I am currently doing 100 sit ups and 50 pressups and using 8kilo dumbbells on each arm (15 reps on 7 different exercises)

i know that over the next few weeks its best to increase weight and reduce reps but can anyone give tips on what works best for you? and what else i could get to improve fitness? been doing it 2 weeks now feel twice as strong already!

I've improved my diet by eating more fruit, fish and chicken, any other tips?

cheers

tom

[Stevosevic]

I've just started weight training at home as i can't afford to join a gym. decided i dont need to work on my legs cus i play footy 4 times a week!

Only got dumbbells at the moment, planning on buying a barbell and a bench.

Every two days I am currently doing 100 sit ups and 50 pressups and using 8kilo dumbbells on each arm (15 reps on 7 different exercises)

i know that over the next few weeks its best to increase weight and reduce reps but can anyone give tips on what works best for you? and what else i could get to improve fitness? been doing it 2 weeks now feel twice as strong already!

I've improved my diet by eating more fruit, fish and chicken, any other tips?

cheers

tom

Eat lots of protein if you want to develop your muscles, as you already are, thats what my mananger tells us, we train too much, but get paid so its alright.

[Tomassi]

Eat lots of protein if you want to develop your muscles, as you already are, thats what my mananger tells us, we train too much, but get paid so its alright.

cheers man

what else do you reckon i should eat loads of apart from the listed above? i drink about 3 pints of milk a day (have done since was 14) should i include more eggs and greens into the diet? been on google search and it comes up with protein shakes n shizzle, i aint interested in them

[Mort]

Until a week 1/2 ago i was doing about eight hours a week at the gym (50/50 weights/cardio)... but I've knackered my legs playing football so I've been out for a while (still am heading back next week)

The problem for me has been I've probably lost too much weight, although my muscle mass has shot up, diet is key I'm starting to realise... but sounds like you've got that sorted.

Core-strength is very important (stuff like boards, crunches etc... there lots of variation) but as the foundation for any weights program you need to be keeping up your core strength... personally i dont rate sit-up (exercise your back more than any thing) crunches are probably better if you looking to improve the strength in your abbs.

But generally I'll do some core-strength and then some free weights/ machines, always doing at least three sets (12-15 reps) each targetting abbs and chest... but keep varrying it and as soon as a weight gets easier increase it a little, if your doing sets of say 15, by the time you get to 10 you should really be feelin it... another tip would be once youve done your sets on a high weight do a brief set on a lower weight, your muscles will be tired and it'll help.

Thats all i can really offer with regards to weights... hope its of some use in a rambling sort of way.

[Stevosevic]

cheers man

what else do you reckon i should eat loads of apart from the listed above? i drink about 3 pints of milk a day (have done since was 14) should i include more eggs and greens into the diet? been on google search and it comes up with protein shakes n shizzle, i aint interested in them

Most definetely eggs, probably the best source, but you have pretty much got it sorted with the chicken and fish. Keep eating your standard weekly portion of greens. Most important thing is not to let yourself go hungry, when your hungry your body will eat away your muscle and store it as fat deposits, so you should end up eating more food but healthier food.

[Tomassi]

Until a week 1/2 ago i was doing about eight hours a week at the gym (50/50 weights/cardio)... but I've knackered my legs playing football so I've been out for a while (still am heading back next week)

The problem for me has been I've probably lost too much weight, although my muscle mass has shot up, diet is key I'm starting to realise... but sounds like you've got that sorted.

Core-strength is very important (stuff like boards, crunches etc... there lots of variation) but as the foundation for any weights program you need to be keeping up your core strength... personally i dont rate sit-up (exercise your back more than any thing) crunches are probably better if you looking to improve the strength in your abbs.

But generally I'll do some core-strength and then some free weights/ machines, always doing at least three sets (12-15 reps) each targetting abbs and chest... but keep varrying it and as soon as a weight gets easier increase it a little, if your doing sets of say 15, by the time you get to 10 you should really be feelin it... another tip would be once youve done your sets on a high weight do a brief set on a lower weight, your muscles will be tired and it'll help.

Thats all i can really offer with regards to weights... hope its of some use in a rambling sort of way.

Sounds good, what are crunches and boards etc (this question coming from a former Sports A-Level student haha)??

My mate has a punch bag so he is letting me come round once a week once he has put it up to beat the hell out of it!

Is crunches intense? the only worry i've got with that as you say involves the back and i had a really bad injury to my back at Chrimbo

Cheers

[Tomassi]

Most definetely eggs, probably the best source, but you have pretty much got it sorted with the chicken and fish. Keep eating your standard weekly portion of greens. Most important thing is not to let yourself go hungry, when your hungry your body will eat away your muscle and store it as fat deposits, so you should end up eating more food but healthier food.

haha the amount i eat at work that shouldn't be a problem! (they all think i should be a fat b****** but i keep defying them ) Again cheers

[Turtles Head]

Buy a protein supplement, go to myprotein.co.uk. Go into "our formula" and have a gander there. Ultra protein and hurricane xs work best for me.

Make sure you leave time for your muscles to recover. You should leave at least 48 hours for each muscle to recover before training it again.

Make sure you eat straight after training, a meal with around 50g carbs and 40g protein. Before training you need 50g carbs and 10-20g protein. Dont eat in the hour leading up to training.

Dont spend too much time on each muscle. 3 exercises, 3 sets on each is enough.

Work out a split that works well for you and stick to it. For example i do:

Day 1 - Chest & biceps

Day 2 - Shoulders & triceps

Day 3 - CV & abs

Day 4 - Back

Day 5 - CV & Abs

Then a day off and repeat.

For your exercises check out bodybuilding.com(extreme i know, but good for learning). Choose 3 for each muscle and stick to them for a month or so, then switch them.

Oh yeah, and obviously make sure you stretch and warm up

[Head Honcho]

Sounds good, what are crunches and boards etc (this question coming from a former Sports A-Level student haha)??

My mate has a punch bag so he is letting me come round once a week once he has put it up to beat the hell out of it!

Is crunches intense? the only worry i've got with that as you say involves the back and i had a really bad injury to my back at Chrimbo

Cheers

Crunches

http://www.ast-ss.com/training/exercises/e...?bp=Ab&pn=8

[Daggers]

Most important thing is not to let yourself go hungry, when your hungry your body will eat away your muscle and store it as fat deposits,

Sorry - totally untrue. The body does not convert muscles cells into energy, fat or anything else.

When you have no access to food-based energy your body will utilise the glycogen stores in your body. Primarily, this is in the liver - secondary glycogen stores are found in muscles. Glycogen is an energy supply for the body, it is there to be used.

Thus, if you were to starve yourself in the short term then there would be a decrease in muscle mass but not muscular function.

Fat deposits are created when, and only when, you are taking in excess energy from your diet. What isn't used in your day-2-day life is placed into glycogen store. If these are full then all the excess goes into fat.

Africa is not full of incredibly fat kids as a result of their muscles being converted, America is full of ridiculously fat kids thanks to their diet

[Unit]

IF you're really serious about it and want to really bulk up look into protein shakes.

But basically just keep lifting.

[Leicfox]

Here a plan workout from another forum i use, when you started this thread i thought of it, so i hope it helpps you out m8.

I'll break this down into a number of sections for you. There is good news and bad news along the way.

DIET

When I write 'diet' I don't mean that I want you to eat less or never treat yourself. I mean you will need to have a food plan. You can go on any number of bodybuilding / fitness websites and they will all tell you the same. You can bust your guts in the gym every day but if your diet is no good you'll hardly make any gains. A friend of mine is like this. He actually eats too little and drinks too much. He consumes 1,500 calories a day and isn't that fat but he never, ever gains a shred of muscle. This is the most important advice I can give you - 15% is done in the gym - 85% is what / when you eat.

Ideally you want to consume a high protein, medium carb, low fat diet.

A days example would be this.

Breakfast - 0700 hrs - Porridge made with skimmed milk.

Snack - 1000 hrs - handful of brazil nuts (I said a handful chubby).

Lunch option 1 - 1200 hrs - A Tuna (brine or saltwater NOT sunflower oil) sandwich (no mayo). Season with a little vinegar and pepper. Or low fat salad cream.

or

Lunch option 2 - 1200 hrs - Salmon salad (as much salad with low fat salad cream as you like) - Substitute Salmon for Chicken Tikka slices or Tuna again or Bernard Matthews Turkey pieces?

Snack - 1600 hrs - fruit and fibre bar

Dinner - White meat or Fish with either vegetables or a salad.

In month one stay clear of potatoes, pasta, rice and white bread. Eat wholemeal / wholegrain if you must have bread or rice or pasta. Stay clear of red meat in month 1 too. And obviously no junk / processed food.

Drink lots of water and if you can get used to it a pint or two of skimmed milk per day (unless you're lactose intolerant).

Effectively you want about 200 gms of protein, 200 gms of carbs and about 30 grams of fat (the fat from fish, nuts and avocado).

Protein is the main thing though. You need 200 grms a day at least. Protein builds muscle. After a while we will introduce protein shakes and the odd protein bar to your diet (if you want?) This takes the pressure off having to eat tuna / turkey in a panic to consume the required protein grams sometimes.

ALCOHOL

How fast do you want to lose the fat? I stuck to red wine (once a week) and that was my treat. I didn't cheat and get the munchies and I never broke the once a week rule for the first three months.

Lager will destroy your diet. It has too many carbs. If you don't like red wine have a spirit (straight) or with a low cal mixer.

WORKOUT

We need to state another golden rule here because so many people get this bit wrong and NEVER pack on a shred of muscle as a result. They overtrain. When you weight train you effectively break down your muscle tissue. Your muscle has a 'brain' which tells the body - "fook this - the next time the bastard ruins us like this we'll be bigger and stronger. Then the muscles grow to cope. Now. If you train again too quickly the muscle never repairs. You break down the muscle again and in some severe cases of overtraining the muscle gets smaller not bigger. So you must leave 72 - 96 hours for a muscle to repair.

Some people know this bit but they don't know how the muscles actually work. They say 'well if I train chest today and shoulders tomorrow I'll be ok as that's different body parts' - WRONG. When you train chest you also train shoulders and triceps by default. They are all 'push muscles. When you train back you also train biceps. As they are all 'pull' muscles. You can work round this (a little) but when beginning it is so hard to explain how it isn't worth it. So with this is mind I have organised you a weight training programme that guarantees you will not overtrain. It has worked for me for years (except for the 6 years of drinking that is) and I swear by it.

Monday

Bench Press - 2 sets x 10 reps (free or machine)

Incline Dumbell Press - 2 sets x 10 reps (free or machine)

Incline Dumbell Flys - 2 sets x 10 reps (free or machine)

Close grip lat pull downs 2 sets x 10 reps (machine)

Wide grip lat pull downs to chest 2 sets x 10 reps (machine)

Wide grip lat pull downs to back of neck 2 sets x 10 reps (machine)

Shoulder Press 2 sets x 10 reps (machine)

Shoulder Raises out to the side 1 set x 10 reps (free)

Straight bar bicep curls 3 x 10 reps (free)

Close grip tricep pushdowns on lat machine 3 x 10 reps (machine)

Thursday

Straight bar bicep curls 3 x 10 reps (free)

Close grip tricep pushdowns on lat machine 3 x 10 reps (machine)

Bicep Dumbell curls 3 x 10 reps (free)

Dips 3 x 10 reps (machine) or tricep extensions 3 x 10 reps (machine)

Bench Press - 2 sets x 10 reps (free or machine)

Incline Bench Press - 1 set x 10 reps (free or machine)

Close grip lat pull downs 2 sets x 10 reps (machine)

Wide grip lat pull downs to chest 1 set x 10 reps (machine)

Shoulder Press 2 sets x 10 reps (machine)

Shoulder Raises out to the side 1 set x 10 reps (free)

That's it for weights.

Note 1 - You'll notice that I haven't included legs yet. Well they are going to wait for the first 2 months as they would hurt too much for you to do cardio (if you did them right) and we have to lose your pot belly first.

Note 2 - On Monday you train your major muscle groups first (Chest and Back) then you hit your shoulders and then your arms. The thinking here is that if you hit arms first they will be too knackered to allow you to work chest and back after. HOWEVER - on Thursday you swap it over and hit arms first. You do this for two reasons a) you knacker your arms so much that by the time you hit back and chest those big muscle groups have to do all the work in order to move up the weight. Well your arms are fooked so they have no choice. (Word to the wise here though - the weights you will push / pull on Bench and Lat machine will be lower on a Thursday as you will be doing them last instead of first). b) I like to advise on a session where arms come first as they gat all the 'attention'. They lift heavier, grow faster - and let's be honest - everyone prefers bigger arms if they are not a competitive bodybuilder looking for the perfect proportioned physique?

Note 3 - See how you have 72 hours rest between Monday and Thursday? And then 96 hours between Thursday to Monday? You will never overtrain here. As we get more experienced we can split it up more and add legs and some other disciplines.

Note 4 - As soon as your confident we need to keep to the same split but change all the exercises to free weights and add Deadlifts too. The three main exercises we have to get you doing are

Bench Press

Deadlift

Squats.

Any experienced weight trainer / powerlifter / bodybuilder reading this? Yeah yeah I know - but a newcomer needs to get a little confidence first then he can go in the dreaded room 4 (with the meatheads )

CARDIO

Right - the reason why deadlifts and squats are omitted to start is that they can reall hurt your legs. And them legs are for running ma boy! This is my theory - and it worked for me.

When you run / jog / walk fast - you sweat. Your body wants less fat on it to breathe easier. This is why treadmill (or outside) is the best fat loser. Honestly.

When you swim the water is always cooler than your blood. So the body wants to insulate more (even indoor pools). And the body hangs on to fat longer.

Now I know people who swear on this distinction between running and swimming and I'm one of them. I know some guys I respect who say this is pseudo bullshit. Well all I can tell you is jogging worked wonders for me and swimming never did crap for me. Anything that a fat 60 year old woman can do (for 50 lengths) can't be that hard.

When I started in January I couldn't jog for more than 5 minutes at a speed of 7 kilometers per hour (treadmill)/ Then I got to 10 minutes. Then I got to 20 etc. However when I couldn't jog anymore I slowed the machine and walked until I got my breath back and then I started to jog at 7 kilometers again. I never got off the treadmill until I had done 45 minutes and a 5 minute cooldown.

Eventually (after about a month) I did the whole 45 mins at 7 kilometers an hour without stopping. Then I increased the speed to 8 kilometers per hour until I could do that without stopping to walk for 45 minutes.

Now I'm on 11 kilometers per hour at an incline of 1.0 for 45 minutes and I'm happy at this speed. I don't want to go faster now (I could I think) because I don't want a runners body - I want more lean mass than that.

For me - Swimming isn't tough exercise. It's fun. It tones you up a bit. But for losing fat jogging is the daddy. It's boring but setting goals (speed / distance etc) keeps you motivated.

So jogging three times a week Slick - do it whenever but 3 times a week is a must and IF you can do your running in the morning before work you will lose fat 3 times faster due to keeping your metabolism high all day.

So the jogging rules out squats and deadlifts to start - two main exercises. But to lose that little pot belly it's worth waiting a couple of months before we get those two monster exercises involved.

CONCLUSION

I could type all night on this but safe to say - if you get your protein at 200+ per day, watch the bad carbs, watch the bad fats, do the cardio, limit the booze and increase the weights as your strength increases we can get you on a 'intermediate plan' by January where we will add much more detail / exercises and supplements (if you want to take it that far).

[Leicfox]

Also give this site a whirl. http://www.shapefit.com/training.html#8

[Thracian]

Here a plan workout from another forum i use, when you started this thread i thought of it, so i hope it helpps you out m8.

Alternatively ----- you could get a randy housekeeper! :D

[MBK]

Most definetely eggs, probably the best source, but you have pretty much got it sorted with the chicken and fish. Keep eating your standard weekly portion of greens. Most important thing is not to let yourself go hungry, when your hungry your body will eat away your muscle and store it as fat deposits, so you should end up eating more food but healthier food.

Erm? In hunger, fat deposits are converted to glucose. In starvation, muscle protein is converted to glucose. Conversion of proteins to fats is terribly expensive in terms of energy use, so it doesn't happen. The important thing however in muscle exercise is to keep a constant and slow increase in weight. Make sure you do a decent two days with one set and then aim to increase by 3-5 kg.

[Stevosevic]

Erm? In hunger, fat deposits are converted to glucose. In starvation, muscle protein is converted to glucose. Conversion of proteins to fats is terribly expensive in terms of energy use, so it doesn't happen. The important thing however in muscle exercise is to keep a constant and slow increase in weight. Make sure you do a decent two days with one set and then aim to increase by 3-5 kg.

I'm just repeating what the dietitician use to tell us during my time in the Norwich Academy

[Guest]

decided i dont need to work on my legs cus i play footy 4 times a week!

Wrong, wrong wrong! Working on your legs will improve your strength, and if done correctly, your speed. Plus lads who play footy a lot tend to have skinny legs, and combined with a well toned and developed upper physique, it just looks silly.

Trust me, I have to work on my legs.

As an aside, anyone here a physio? What is the best way to treat an intercostal strain?

[MBK]

Wrong, wrong wrong! Working on your legs will improve your strength, and if done correctly, your speed. Plus lads who play footy a lot tend to have skinny legs, and combined with a well toned and developed upper physique, it just looks silly.

Trust me, I have to work on my legs.

As an aside, anyone here a physio? What is the best way to treat an intercostal strain?

No idea whatseover, will be covering sports medicine in 2 years time. But a vague answer would be application of an essential oil eg. lavender regularly over two three days with limiting physical contact on the side affected. Its probably wrong so don't even try to follow what I said.

[Guest]

No idea whatseover, will be covering sports medicine in 2 years time. But a vague answer would be application of an essential oil eg. lavender regularly over two three days with limiting physical contact on the side affected. Its probably wrong so don't even try to follow what I said.

What you're saying then is no more punching?

[Random Burglar]

I dont think the beer you were drinking yesterday will help!

With weight training it is important to work every part of the body regularly, some individuals want to bulk up their arms, yeah fair enough in the 1st 3 months this will be fine but as you start to life heavier weights it will have an adverse effect on the rest of you body with much strain being placed on the shoulders and the back.

The core is key, without a strong core your weight training will not be as effective as you would like.

Protein shakes are not required and they are an expensive outlay, try to increase you intake of chicken and fish, this will have the same effect.

Overall a decent diet, safe and effective weight lifting and regualar cardio work is all key. Stretching is also a must, never think ' oh its just a light session today'.

[MBK]

I'm just repeating what the dietitician use to tell us during my time in the Norwich Academy

Just digged up my biochemistry before exams and that's confirmed, although some muscle protein is lost in first week being converted to glucose, but that is overruled by lipid breakdown because as I said previously protien breakdown is a big waste in energy currency.

What you're saying then is no more punching?

That depends on which intercostal I would suppose. Though the way you present it is external. Also make sure it is specifically muscle pain/strain i.e. try breathing heavily and expiring with force. The pain should be localised if any. If you get pain over your sternum, go to the doctor and ask him to have a look at the sternocostal joints.

[Guest]

That depends on which intercostal I would suppose. Though the way you present it is external. Also make sure it is specifically muscle pain/strain i.e. try breathing heavily and expiring with force. The pain should be localised if any. If you get pain over your sternum, go to the doctor and ask him to have a look at the sternocostal joints.

It's at the side, very localised, and I can't breathe deeply, let alone with any force!! I can feel it right in between the ribs. I remember how I did it now; playing a back-hand in tennis, and overstretching, followed by a bout of sickness.

[MBK]

It's at the side, very localised, and I can't breathe deeply, let alone with any force!! I can feel it right in between the ribs. I remember how I did it now; playing a back-hand in tennis, and overstretching, followed by a bout of sickness.

Try the lavender oil or any other essential oil, should help a lot rub it in well. I'm still sceptical about it being a muscle because they are quite difficult to tear. I guess it's visit the doctor time. By the time I'll be in Leicester, all fans on this site will be getting free treatment.

[Bryn]

Biggest tip is to make sure you keep up a good level of cardio even while body building. It'll make the muscle gaining slower but it's far better for your body.

[AoWW]

As an aside, anyone here a physio? What is the best way to treat an intercostal strain?

Ah ha, an intercostal strain, aka slipping rib syndrome... Horribly painful... I had the same problem a few years back.

Nope, I'm not a physio/doctor or anything similar but the best advice I can give is to see a chiropractor asap. Personally, I wouldn't bother with a doctor as, in my experience, they are useless with stuff like that... but your call, obviously. There's always the possibility that you've actually managed to break a rib too - a decent chiropractor will sort out x-rays if needs be. Sure, it's not the cheapest option... but, trust me, this is something you want to get sorted asap.

In the meantime, try ice packs and take a non-steroidal anti-inflammatory drug such as ibuprofen (if you know you're ok with such things). Might be worth trying arnica tablets too... if there is any bruising as a result of the injury (not always visible) they should help to bring the bruising out faster.

Like I say, I'm not expert and I'm not in the habit of giving medical advice over the internet... just saying what worked best for me. All the best!