A week at the gym, one man's story

Just pick out one that is all downhill , then you'll be able to roll over the finish line when your legs give up

Only kidding , good to see you giving it a go . I keep meaning to start again ...Will think about it again next month

 

well you arent lifting your whole body really, only the front of it with alot of leverage, try it with wieghts
i would but my arms might snap

 

Nice, you've probably tried lifting too much too soon. A lovely case of D.O.M.S...(delayed onset muscle soreness), normally occurs 48 hours after exercise. I ripped my pectoral muscles about 3 years ago, and i've never been able to lift as much since then. At that time I use to stack the 'chest press', which was about 100kg, normally about 3-4 reps..I was also training very hard then aswell, took it very seriously, but now I struggle to get in the gym to do work-outs as much as i'd like, due to working more and other commitments. Normally train 1-2 times a week. Was training 5-6 times a week.

I press about 70kg now, which is about 6-8 reps. If I train hard I could probably 'stack it' again, but need to train myself up first.

I tend to use dumbells and the stability ball for my work-outs, as opposed to weight machines...you use more 'fixator muscles'.

Use the bigger muscle groups (compound exercises where you work more than one muscle...for example 'lateral pulldown', where you're working your latissimus dorsi, trapezius and biceps) and then focus on the smaller muscles, i.e the biceps and triceps.

When you work one muscle, make sure you work the opposite, for example if you're to work your biceps, make sure you work the triceps equally hard...gives you overall muscle balance, which is also good for posture.

4-6 reps with a high resistance is classified as strength training, allow for a longer recovery between sets...aim for 4-6 sets if you can, but don't try too much too soon.

8-12 reps with a moderate resistance level is 'hypertrophy' training, which increases muscle bulk, sets between 2-4 will suffice, give yourself a fair recovery time between sets, but not too long...about 90 seconds max.

You can also split your weights routine over the course of the week. For example:

Day One: Chest, Shoulders, back.
Day Two: Lats, Biceps, Triceps.
Day Three: Lower body and torso
Day Four: Repeat day one
Day Five: Repeat day two
Day Six: Repeat day three
Day seven: Recovery

I'm all too pleased to help

 

run, sprint, lift, stretch. thats my advice

 

Good point there. I hear so many are crap. For example Holland and Barrats stuff. Do you use any supplements Moog?

 

Yeah, I use any decent whey supplement with BCAAs. I normally buy it off Ebay. As long as you are getting about 30-40g of pure whey protein per serving you should be OK. I have 2 shakes per day, one in the morning and one after the gym.

Also, if you are on a serious programme for growth, I'd reccommend getting something with some advanced creatine (tricreatine malate or similar). that shytt is expensive (about 40 quid a tub) but it works. There is some stuff called NO explode I've used in the past. It tastes like fizzy pyss, but it drastically increases your pump (forces blood into your muscles) and I noticed week on week strength gains.

 

Used to bench press 62.5kg's, 3 sets of 10. Max rep 82.5KG's.

Starting again on 50Kg's.

 

I bench 110kg on a flat barbell press for 6-8. 3 sets.

 

Hmm, cheers for the advice mate, will see how the training program etc tonight goes with the instructor. Should be my first main session tonight. Can't wait.

Out of interest, how do you know what pyss tastes like?

 

Not bad at all mate. Three times a week, gradually up the weight, but before you increase the weight try and get upto 3 sets of 12, and then 4 sets of 10, and then 4 sets of 12. You should always look to increase the 'volume' of training first. When you allow for recovery between each set, make sure you give yourself enough time (about 90 seconds, if it's an intermediate weight), but each week try and cut the recovery time by about 10 seconds.

Work the bigger muscle groups first, and then at the end of the session focus on training the smaller muscles.

 

More to the point, How do I know what fizzy pyss tastes like!

 

Fair play, a lot of weight.

I hit 936 on the punch machine in the pub at Preston, beat that then i will REALLY be impressed

 

I've broken one of those machines before, but not by punching it. Does that count?

 

Trying to have sex with an arcade game whilst pyssed is not something to brag about.

 

I've no idea what this is, but I'm disgusted that you went up north and wasted a perfectly good punch on a machine.