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Vek Sleqis
Minmatar
Republic Military School
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Posted - 2007.10.06 16:13:00 -
[1]
I'm just starting out, anyone got a good all round workout for putting on decent muscle? I dont have time to split up bodyparts etc.
thanks
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Tobias Raddick
Caldari
Raddick Explorations
Executive Outcomes
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Posted - 2007.10.06 16:51:00 -
[2]
Try declining sets - start at 10, then 9, 8, 7.
Go with circuit training to get the most done in the shortest period of time.
As for the actual exercises, well, you'll need to pick a workout that's good for you but the things to pay attention to are keeping a decent amount of time between exercise sessions, and make sure you get enough protein.
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Joseph 9
Caelli-Merced INC.
Gunboat Diplomacy
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Posted - 2007.10.06 16:56:00 -
[3]
Avoid protein drinks if your not able to train on a really regular basis as your'll just end up putting on fat. For a once a week workout I tend to go for ascending sets of 10-15-20 starting with the heaviest weight and I can move and dropping one weight each set. For pure strength you want to do about 3 sets of 8-10 reps maximum weight, with at least a minute between each set.
It's probably worth organising one session with a personal trainer to get a programme sorted and make sure your technique is correct.
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Fink Angel
Caldari
The Merry Men
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Posted - 2007.10.06 19:44:00 -
[4]
Edited by: Fink Angel on 06/10/2007 19:45:45
My top tip is to do pyramids. Start with a weedy weight and maybe 20 reps, build up adding weights and dropping reps until you are at to 5 reps of the heaviest weight you can lift, and go back down to 20 reps of the weedy weight again.
You should try to work it so that you are absolutely not capable of doing more reps even with the small weight.
(*) This is embarrassing when someone comes into the gym at the end of your reps and sees you struggling to lift the tiny weight! 
Edit: Seconded about the personal trainer. Those guys generally really can help you gain the nest from your time in the gym. Book a session and tell them what you want to achieve, then they will create a tailored workout for you.
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The Captian
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Posted - 2007.10.06 20:07:00 -
[5]
a good all round 'workout' really has to be swimming, i know its not weights but still, it wont get you the raw muscle doing weights does but its good none the less.
another good workout is pull-ups, it works many different muscles and works them good, things like dips and push ups are nice too. certainly for upper body
also not knowing what weights you have kind of limits the response, if you are in the gym them really get a personal trainer and they will help you set up a training programme and what not.
i dont really know much about it all but from personal experience that's what i have found.
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Sokratesz
Paradox v2.0
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Posted - 2007.10.06 20:47:00 -
[6]
Go to a fitness centre, take 1 months or w/e worth of subscription and get the free persoanl trainer thingy and let them work out something for you. Live out the month there then buy yourself a dumbell and benchpress set and continue where you left off.
Its hard to say whats 'good' for you considering different types of training result in different types of muscle, and the amount you can safely lift is very dependent on your physical status and age, so i would reccomend you get some professional assistance at least untill you are comfortable with it.
If you start pumping kgs all of a sudden without any build-up or proper guidance you can seriously damage your muscles.
Paradox V2.0 is recruiting! |
Sokratesz
Paradox v2.0
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Posted - 2007.10.06 20:49:00 -
[7]
Edited by: Sokratesz on 06/10/2007 20:53:03
And as the guy above me said, if you want to improve your body overall, go swim.
And dont bother with protein shakes or w/e crap they advice you. Eat lots of pasta and drink milk, thats all you need. Shakes taste &*)#^ gross anyway.
Paradox V2.0 is recruiting! |
Fink Angel
Caldari
The Merry Men
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Posted - 2007.10.06 21:20:00 -
[8]
Swimming is very good for toning muscle, but if you want to increase muscle mass in a big way, weight training is your main option.
For an all round guide, I'd recommend the book "Fighting Fit"
They've overdone it a bit with all the SAS blurb, mine doesn't have that subtitle. I guess it sells more books!
It's a general guide to raising your fitness and strength up to the level required for entry into the Paras etc.
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Xeios
Caldari
Sniggerdly
Pandemic Legion
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Posted - 2007.10.07 07:39:00 -
[9]
If your a typical person or what would be refered to as a hard gainer and even if you arent, i advise a book called beyond brawn.
Aviod pretty much all the mainstrem crap for weight training, it doesnt work unless you happen to be able to put muscle on easily or you are juicing. Most of the programs people use will just either overtrain you or are just plain crap. Either way the results will be poor.
Concentrate on the big multi joint exercises, squat, deadlift, benchpress/parallel bar dips, pullup/pulldown, variations of row's, overhead press. Eat good healthy food, making sure you get a slight excess of calories. Plenty of protein, a good rule of thumb is 1gram of protein for every pound of lean body weight an last but by no means least, make sure you get plenty of rest and sleep.
Everything you need to know is detailed in the book i mentioned(except proper exercise technique, that is covered in another of his books). I would recommend it to anyone that is interested in weight training.
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hellsknights
Hells Angels Inc.
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Posted - 2007.10.07 07:42:00 -
[10]
I like the pelvic thrusts, keeps my body rock hard.
recruitment thread Join channel Hells Angels Inc
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Steakkbone
Helios Incorporated
Insurgency
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Posted - 2007.10.07 08:37:00 -
[11]
Upperbody:
Flat Bench Press 4 sets of 8 (use a weight that is heavy enough so you cannot complete last 2 reps of 4th set)
Incline Bench Press 4x8
Decline Bench Press 4x8
Bicep Curls 4x8
Tricep pulldowns 3x8
Bar Dips 20 (or more if your arms are not dead yet)
Shoulder Shrugs 3x20
Lower Body:
Squats 4x8 (make sure you have good form so you dont eff up your back)
Incline Leg Press 4x8
Calfs (if theres a machine for them)
Lunges (get a 45lbs weight and hold in your shoulders and lunge around until you can't anymore)
-Products I recommend: Creatine Monohydrate, BSN NO-xplode, Muscle Milk or other protein.
-Do not supplement unless you are working out atleast 3 times a week, and working out hard.
Goodluck.
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Zissou
Caldari Provisions
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Posted - 2007.10.08 12:01:00 -
[12]
Crossfit
Following this will get you truly fit and build lean, efficient muscle.
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Death Kill
Caldari
direkte
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Posted - 2007.10.08 12:19:00 -
[13]
12x3
Call to arms!!! |
Faekurias
Federation Fleet
Endless Horizon
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Posted - 2007.10.08 12:21:00 -
[14]
Shakes contain twice the sugar as a coke does O.O
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Cornucopian
Gallente
Orias Fringe Enterprises
United Freemen Alliance
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Posted - 2007.10.08 13:15:00 -
[15]
Edited by: Cornucopian on 08/10/2007 13:25:06
 Originally by: Vek Sleqis
I'm just starting out, anyone got a good all round workout for putting on decent muscle? I dont have time to split up bodyparts etc.
thanks
make sure you do something sporty every 2 days. The good thing about training is that it very much heightens your metabolism for up to 2 days after sporting: this is the 'energy' you get from sports. This is what makes you loose weight, and helps build muscle (an hour on a crosstrainer is only a few hundred calories off, where a big mac is like a thousand calories: the higher metabolism is what adds to lasting weightloss and muscletone.) so, sporting for once a week is useless.
I go twice a week, monday and friday, and on wednesday and sunday I do some push ups and situps and crunches to keep the metabolism going.
edit: 50% of your workout is your diet. if you expect to gain muscle you need carbs and protein. pasta always works good for me. Since your metabolism is higher after working out, always eat within 2 hours after your workout. I dont care what any celebrity crash diet says. make sure you eat at REGULAR intervals, and ensure you get vitamins, and eat vegetables for gods sake. lettuce on a big mac does NOT count. I'm dutch so I drink copious amounts of milk anyway :-)
good luck, and try to get a friend to go with you: this helps to keep you going.
at the gym it's a 30 or 60 min. run on the crosstrainer after which I do a full set of upper body exercises.
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"post with your main. delete your alt, you sad little exploiting metagamer."
Originally by: Royaldo
complete win by Cornucopian!
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Sangxianc
Reikoku
Band of Brothers
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Posted - 2007.10.08 14:08:00 -
[16]
Originally by: Faekurias
Shakes contain twice the sugar as a coke does O.O
That would really depend on what company you buy from, but I find it hard to believe in most cases.
If you use them sensibly then protein shakes are actually a good supplement (emphasis on the word 'supplement' here) to a sportsperson's diet. Eating after training is not always the nicest prospect if you've been working hard - drinking a shake is just often a more attractive prospect. Ignore the directions for use if they advise you to have a serving multiple times every day, once a day is plenty. It's really recommended for people who want to gain muscle rather than lose weight and even then you probably don't need to worry about using them until you've been training for a couple of months. Just remember it's not something to rule out completely. MyProtein.co.uk are a good company with affordable prices and simple supplements, PHD are also good but more expensive (although I'd only really recomment the Whey and Mass Gain ones). Whey protein is recommended. Read the ingredients list before buying a supplement and google things that you're unfamiliar with. Avoiding companies like Met-RX is a good idea. You can make your own if you're that sort of person.
Obviously it's more important to base your diet on a healthy foundation. Stop buying fast food, soft drinks, excessive amounts of alcohol, chocolate/sweets etc. Or, at least, limit how much of these you consume. Try to base your meals around lean sources of protein, for example chicken, turkey or salmon, and tuna is a good thing to snack on (a rule of thumb for protein intake when you're training is 1.5-2g daily per kg of bodyweight.) You need carbs as well for energy so make sure to add a source of carbohydrates like pasta, rice, bread or potatoes and then vegetables and fruit etc.
Taking up a sport is sometimes preferable to going to the gym many times every week but it's really personal preference. Rugby, boxing and rowing are all great sports for muscle and cardio and cross-country is good for endurance. Football or tennis are less extreme commitments and will keep you in shape too. A simple thing to do is to start cycling to and from work if that's possible - you will notice a big difference in your thighs even after only a few weeks of this if it's any significant distance.
As for exercises, you should base your workout around compound exercises. For example, pullups, chinups (you can buy pullup bars that attach to a doorframe if you want easy access), bar dips, bench press (or just press-ups), seated rows, shoulder press, squats and deadlifts. Please be aware that doing unfamiliar exercises can be dangerous - especially squats and deadlifts - and with poor technique you will injure yourself. Ask someone reliable in real life to explain them to you before you try them. Don't neglect cardiovascular exercises like running, cycling and swimming.
And get enough sleep. This is often neglected but is one of the most important things to remember when you're training a lot. Your body needs to recover.
No one really understands the human body yet but this advice has always been a safe foundation.
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Great Artista
Caldari
Caldari Provisions
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Posted - 2007.10.08 15:56:00 -
[17]
Aerial assaultÖ is awesome for legs. I also do some jogging and ride mah bike when I wish/feel like it.
For upperbody, I just go to gym.
If you dont know what to do, I'm sure there are some people who can be hired to help you out. Or if you have friend there, he can show you how the stuff works. 
_______
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sycokill
Caldari
Blood Corsair's
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Posted - 2007.10.08 18:05:00 -
[18]
Rippetoe's Program- I seriously suggest beginning with this program especially if your just starting out. Its a workout 3 times a week which has been proven to work very effectively for beginners,I myself used Rippetoes and gained about 1kg of pure muscle in 2 weeks.
I recommend getting a cheap whey protein from somewhere like MyProtein(assuming your in the UK) to help get the sufficient amount needed since it can be hard getting 200 grams of protein from just food alone. Also if your having trouble getting the calories then a very good weight gainer i suggest would be ON Serious Mass
The actual routine is from the book Starting Strengths by Mark Rippetoe which i recommend you get, it pretty much explains how to do core lifts in its correct form and much more info vital to any beginner.
Check the forum out here, it has pretty much everything you need to know like nutrition, supplement reviews, routines and even journals.
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Vegeta
Minmatar
Omniscient Order
Cruel Intentions
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Posted - 2007.10.08 20:14:00 -
[19]
Starting light is the easy. If you haven't done a lot of weightlifting before I recommend not going over 10 kg for anything involving hands, 20kg for body exercise and 30kg for feet.
Your muscles are going to go "oh **** you want us to do work now?" and the first few days/weeks may hurt. Remember to stretch well after each session and don't forget to start with 10-15 mins on the treadmill to get you warmed up.
I recommend www.rosstraining.com - the people on the boards there are very helpful and it contains many useful guides/advice.
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Doctor Dre
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Posted - 2007.10.08 21:39:00 -
[20]
sets of 10, 10, 8 with 2 minutes in between each set. first two sets you should be getting close to muscle failure, the third set should result in failure. rest 2-3 days between workouts; while your muscles are sore they are growing so leave em alone.
thats for bulk.
if you just want to get toned, do descending sets with less weight like the first or second reply said.
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Surfin's PlunderBunny
Minmatar
mUfFiN fAcToRy
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Posted - 2007.10.08 21:43:00 -
[21]
Lift the most weight you can till you feel a very sharp abdominal pain... congrats, your first hernia
Originally by: Liz Kali
Tic Toc Tic Toc , time is ticking
Originally by: CCP John Proctor
Gates made from your nearest scrap yard can only be so space effecient
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