Gym

What an absolute load of rubbish. Protein is the key building block in getting bigger, stronger muscles. If you're not making gains whilst consuming large amounts of protein then you're either not eating enough (or right), not getting enough rest or just not training hard enough (or right), and in my experience, if you're farting alot and it's rotten, then it's because the protein you're buying is utter crap.

At the end of the day, protein shakes are a SUPPLEMENT. You get big in the kitchen, not in the gym. I'm on between 350-400 grams of protein a day, mostly food, but supplemented hugely by my whey protein intake.

Anyone reading this, take NO notice of the statement in bold. If you don't know what you're talking about, then please don't spout your nonsense in here.

 

actually id kinda agree with it, my mate has been using them shakes for a while now and has made almost no improvement at all.

 

I need to start hitting it, currently about 16, looking to get down to about 12ish, any good ideas, never really been to a gym to be honest so wouldnt no where to start went a few yeas back now and then with the mates but wasnt a session so to speak was more a show off of how could lift more etc, any help appreciated

 

If you're mate is making zero gains then it'll be because of one, two or all of the following reasons:

• He's not training properly. (Could you maybe find out his weekly routine and post it?)
• Not getting enough rest.
• Doesn't have a clean/good enough diet.

Protein is the only micro nutient that can build muscle. In order to gain quality muscle, your protein intake must be high, you're talking, ATLEAST 1g or protein per pound of body weight.

Supplement company's will have you beleiving that you're only a few shakes and a bicep curl away from being Arnie! All shakes are is a quicker, more conveniant way to get protein into your body. It's a * of alot easier to gub 250ml of water with a couple of scoops of whey protein than it is to cook and eat two chicken *!

Bottom line is, whey protein shakes DO work, but if anyone thinks that they're some magical potion towards getting buff, think again!

 

Run to the pub and back that will sort you out:icon_mrgreen:

 

That's some phenomenal results, a must say.

 

Do yous train everyday ?

And how long do you think you think you should rest a muscle group before working them again ?

Should you stick to cardio one session then weights the next ?

 

I train 5-6 days a week, recently it's been 45-60 minutes of cardio before hand.

I've seen some chat on here about not doing cardio before a session on the weights because you won't reach your strength potential etc...you should always hit your maximum. Get it from your baws and your heart.

Am pished btw, I'll probably edit this later.

12 week diet starts on Monday, so a made a night of it at ma wee cousin's 21st last night! haha

 

Could someone be kind enough to write down their workouts ?

For each Muscle group,

What excercises do you do ? What weights ? etc..

Just trying to mix my own up a bit.


Cheeers !

 

I just did Squats, Deadlifts and Calf raises this morning. Is that a good enough workout for legs?

 

How many sets and reps were you doing for each exercise mate?


I love deadlifts, they're a fantastic all over workout as you engage almost your entire body in order to lift the weight.

Just a wee pointer mate...try not to focus on how MUCH your lifting, but how good your form is with each rep.

I've seen pretty big guys come into the gym, lift massive weights but, in all honesty, not really work themselves. They'll maybe work to70% of their capability, whereas, I'll see smaller guys, lifting smaller weights in comparison, yet they're working to 100%.

Now...who's getting the better workout? The smaller guy!, why? 'cause he's working to his full potential and lifting the weights suited to him!

If you train, you'll get stronger, but if you see a guy lifting twice as much as you, don't think that you're weak, 'cause in more times than not, you'll be working much harder than him.

 

MVB, any pointers on how to get bigger? On the whole i'm pretty strong for my size, visit the gym 3-5 times a week and am pretty toned aswell, thing is although I can see myself getting toned and stronger, the mass isnt greatly improving. Any tips?

 

Sqaut 3x10 20kg
Deadlift 2x10 10kg
Calf raise 3x12 30kg
Bicep curl 2x8 12kg

The first 3 were the weight on the end of the barbell, therefore there was twice as much in total, the bicep was a dumbell so that's all it was. Im concentrating on technique, rather than how much I can lift. I'm stronger than those numbers suggest as I'm a rugby player, but as said, I'm going for technique. Im trying to lose weight and tone up, so after todays session, I did 10x40yard sprints as thats apparently better for stripping fat than standard endurance cardio according to the latest research.

 

It's widely known that sticking to a rep range of 6-8 stimulates growth in the muscles, but you need to supplement this strongly by eating...and eating ALOT lol

I don't know what you're training regime is like, so I can't say wether you're maybe over training or not, but try to eat alot more "clean" carbs eg. oats, brown rice, brown pasta, potatoes. This is fuel for you're body, along with a large abundance of protein (1.5g-2g of protein per lb of bodyweight) will get you growing, however never neglect rest. You need roughyl 8 hours sleep to allow you're body to repair as when you're asleep your body releases it's natural growth hormones.

For example, if I'm wanting to put muscles on, I'll have a triple protein shake and a bowl of porridge before I go to bed. Your body burns carbs whilst you sleep, so by keeping the carb level high, it allows your body to take the nutrients and thus, it makes you grow!

Also, you should be aiming for 6-7 meals a day, a meal could consist of rice and a chicken breast or even just a tin of tuna, the main thing is to keep your body ticking and not to allow it to run out of "fuel" if you will.

Your training is only a small part of getting bigger, stronger or leaner. Diet and rest are key!

I don't know about any recent research, but one thing I will say is...if it works for you, stick at it! I train differantly from anyone else in my gym, I get weird looks at certain exercises I do, but then again, I'm the one making strength gains week in, week out as I'm sure you may find with regards to cutting with your sprints!

Are you squatting using an olympic standard bar? (they weigh 20kg on their own).

If you're trying to tone/shape, then you should be working with a weight that doesn't allow you to get any more than 15-18 reps out of it (unless you're doing shoulder shrugs), so if you're saying your stronger, then I'd hope that you're aiming for that rep range, otherwise, you're not really doing much for your muscles.

 

I think the bars possibly 15kg, not sure tho. The point I was trying to make was that I'm not the best in the gym, however I am quite strong. When I'm at home and playing rugby there, there's a lot of farmers in the club who are very strong, stronger than the players who use the gym, however put them in the gym and there useless. I'm similar.
I did this today-
Bench Press 3x8 35kg
Tricep overhead pushdown 3x8 14kg
Tricep dips 3x15
Sit ups 1x50

 

I can totally see where your coming from pal. I actually understand you because i have to admit i have been weight orientated recently before i done research. I usually do a particular excercise with 2 15 kg dumbells. Easy enough to get 4 sets done. Now, i cant do 2 quality sets with 17's since they are too heavy. got ya !

Thanks for yer help. Point very well mad i must say

I am sure to stick to lifting my optimum weight for every excercise until i know i should move up.

What muscles should you avoid training in the same session ? / What ones should you train within the same session ?

 

mate your gonny end up like the * incredible hulk if you do everything on here.av been tryin to build up ma shoulders and arms but cos am so thin it just seems a waste of time really......annoyin man

 

It's Ok your dog can back you up