dna23
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quote:
Originally posted by Cosmo
If he is trying to build muscle he should be lifting heavy weights so he fails around 5 reps, and if this doesnt hurt you then your not doing it right!
Just to clarify Cosmo, it should/could hurt the day after  that's fine... but it shouldn't hurt him when he's doing his workout because that means poor technique/form and you're probably damaging your body. It should be strenuous but it shouldn't hurt. 
[Edited on 28-01-2007 by dna23]
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Cosmo
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Also, if you are trying to build then cut the amount of reps your doing and up the weights so your really stuggling. You should fail on the 4/5 rep, have a few minutes rest and do again for about 3 times.
Also dont forget you have to build opposite muscles, so pointless doing your biceps without triceps, chest without back, etc. etc.
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Cosmo
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quote:
Originally posted by dna23
Just to clarify Cosmo, it should/could hurt the day after that's fine... but it shouldn't hurt him when he's doing his workout because that means poor technique/form and you're probably damaging your body. It should be strenuous but it shouldn't hurt.
yeah, this is what I was getting at
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dna23
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Also, don't sacrifice bigger weights for form and effectiveness - you're only kidding yourself.
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Cosmo
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quote:
Originally posted by dna23
Also, don't sacrifice bigger weights for form and effectiveness - you're only kidding yourself.
if he wants to build then he will need to use bigger weights, he will need to push the muscles past what they can normally achieve.
Although not doing it right (correct lift and breathing) will probably cause injuries over time!
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dna23
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I agree that if he wants to build he does need to use bigger weights but not so big that his form is ruined otherwise the workout is ineffective and he probably will cause an injury.
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Jake
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4reps is powerlifting weight and wont work the muscle enough.
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Cosmo
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quote:
Originally posted by jake
4reps is powerlifting weight and wont work the muscle enough.
if he is wanting to build muscle, doing 5 or so lifts at a weight where he fails to lift at around this many lifts, about 3 times, would do enough.
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Jake
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6-8 is normally muscle building reps. Failing on every single set is no good for the C.N.S
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Scotty C
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C.N.S?
Man, this shit is more confusing than I thought 
Right, more weights, less reps.
Is it ok concertraing on one lot of muscles one day, then another set another day?
What are people views on these protein drinks?
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Cosmo
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Do opposing muscles in the same workout, that way can rest them for longer during the week (i.e. youve done chest/back one day, can do legs later in the week whilst resting those still).
Protein drinks are OK, but getting protein via food is normally better for you. If your looking to bulk then have around 1.5g of protein for every lbs you weigh. So if you weight 200lbs have 300g of protein a day. Split it into small portions a day as your body will struggle to absorb more than around 40-50g at any one time.
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Scotty C
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Thanks Cosmo. Think I need to write down a strategy or something. Waaaay too much to remember!
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Russ
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quote:
Originally posted by Monster
C.N.S?
Man, this shit is more confusing than I thought
Right, more weights, less reps.
Is it ok concertraing on one lot of muscles one day, then another set another day?
What are people views on these protein drinks?
protein is muscle food, helps to repair them. i wouldnt bother with drinks though, better of sticking to protein rich foods (meat, fish, eggs etc)
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Cosmo
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Yeah, def write out a plan. Learn your routine, take it to the gym with you and write what you life, how many reps, etc. Over time you'll lift weights easier so can change weight or a different exercise for that muscle.
There are loads of site out there with info on working opposing muscles. You wont build your muscles effectively without working opposing muscles so you get a good balance, so it is a very important factor.
Your diet is also an important thing. Ideally you'll want 6 smaller meals a day (easy if you make them up the night before and packet them individually). Plenty of protein and water. And as Russ said, protein via food is much better for you than shakes, although if your struggling to get them all in then it wont do any hard and often contains other nutrients that are good for you (I still have one a day normally). Chicken is my main source of it, eat loads of the stuff!!
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Scotty C
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Thankfully, I love Chicken. Rarely eat it though 
Don't surpose you have any links Cosmo?
I'm not planning to get MASSIVE, just bigger
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Cosmo
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I havent any links on this computer, they are on my laptop which has given up working ATM, will try to get them asap though.
Im not doing it to be massive, but I was fairly skinny when I started (12st ish, 6ft) and now Im just over 14st little fat and fairly big. I was naturally wide already though from playing footy/rugby for years, so had a good frame to work off.
Once you get to the desired size you can cut down on the food, lower the weights and up reps. This would tone your muscles more, trim fat and basically look 'cut' as they call it.
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Scotty C
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Argh got ya
Me, im skinny. Nearly 6ft and about 10 1/2 stone 
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Tommy L
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try go gym every other day as it gives your torn mucscles time to repair before your next workout. the routine i use is a certain area each session and keep to that regime (sp?). so it would be back and shoulds one and traps one day ...then arms on another...legs then chest and then repeat and stick to it. supplements are good but some are just shit and arent worth the money.
[Edited on 28-01-2007 by corsa_tomtom1502]
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Cosmo
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Yeah, I was that skinny until I was about 17.
Then I stopped doing any sport and was 12st by the time I was 21ish, was still skinny though for some reason! Now in a year Ive gone up a couple of stone and bulked up ALOT.
Going to carry on bulking until mid-May, then I'll cut for 6 weeks or so before the summer so Ive little body fat and muscles are more defined.
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mk4_astra
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if your looking at putting on size and strength then look at the mark rippetoe workout plan, i was on it for about 3 months and it worked well for me. basically it focuses on compound movements and the main lifts in it are the bench press, squads and deadlifts.
it might seem a little basic but follow it correctly and it can work wonders for you
http://forum.bodybuilding.com/showthread.php?t=998224
also if your after a good site try www.bodybuilding.com
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JadeM
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Registered: 9th Feb 06
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Anyone heard of Pilates, there's a class starting at my work, I've never heard of it before. The advertisement says 'a form of exercise'  I'm lazy and really should start some sort of exercise.
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Cosmo
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its big in america from what Ive seen on programmes, havent a clue what it is though.
www.pilatesfoundation.com
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jay kay
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I found that if you want to build then you should use freeweights. When i first started training i used the machines alot. But after using the free weights for a while found they have a much better effect while training.
I used whey protien but found it had errmmm side effects. So i blend it all together with bananas and fruit tastes better and doesnt seem to react either. But dont rely on the drinks try and maintain a good level of natural protien in your diet. I have just started training again after nearly a year. Feels good when your putting it back on quickly  Muscle memory rules
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JadeM
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quote:
Originally posted by Cosmo
its big in america from what Ive seen on programmes, havent a clue what it is though.
www.pilatesfoundation.com
LMAO I've just taken a look on there, hope they don't expect me to do this!
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Cosmo
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quote:
Originally posted by jay kay
I found that if you want to build then you should use freeweights.
free weights are much better for you, get more on an overall exercise (both up and down movement) rather than easing it down when using a machine....think I explained that so it makes sense!!
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