Best workout for me?

[SirHartlar]

Well I just got my gym membership back after about a year of leaving, and I wanted some advice on the best routine I can use. I'm not 18, and my gym won't let me use the smith machine until I am so I am limited in that respect. I'm just about underweight, and I want to gain muscle mass as well as improving my cardio fitness. I'm planning on doing a Mon/Weds/Fri routine and possibly something like swimming on Sunday. I'm not planning on buying any protein supplements just because of cost. Any help is appreciated, specifically with technique because I imagine a lot of things will be new to me and I don't want to injure myself. Cheers guys. :)

[funnisam]

Firstly, nutrition is about 80% of a bobybuilding routine. Without it, you are going to get very poor results. So make the commitment to get the correct nutrients, protein, carbohydrate, fats, etc into your diet. A good diet for a bodybuilder has about 1 gram of protein per lb of bodyweight, spread evenly between 6 meals a day. Protein shakes are obviously very helpful for this.

 

Smith machines I would not advise to use. They do not train stabiliser muscles, and force you into an incorrect movement. They develop the main area very well, but when you go back to not using a machine, you will notice that you can do about a third of the weight you can on a smith machine.

 

Dumbells = Hardest to stabilise, best overall results, less total development of the specific area because of the stabilising issues.

Barbell = Less difficult to stabilise than dumbells, gives better results for the target area, and gives some development of stabiliser muscles.

Smith Machine = No stabilising muscles used, so no development of stabilising muscles. Best results for specific area targeted.

 

You'll be using about 3/4 of the weight, with dumbells, that you can do with a barbell.

 

Also as you have been not training for a year, i would suggest a 3 day a week full body workout for maybe a few months. Incorporating some full body compound exercises, along with some resistance training.

 

Always work larger groups first though. Such as Back, Chest and Legs. Back exercises usually work biceps too, and chest exercises work triceps. So work the larger groups, and if needed then use, for instance, bicep curls to wear out the bicep muscle.

 

For form, you need to keep the weight still, and not move any part of the body you do not want to train. If in a bicep curl you are moving your shoulder, then you are training part shoulder and part bicep, which means you will not get as good a workout for biceps as you can. If you cannot control a weight for 6-8 reps with good form, lower the weight. Same applies for the reverse, where if you can control it for more than 10 reps, you need to increase the weight used.

[Bloodstain]

Try the Hardgainer Routine posted here

 

http://forums.somethingawful.com/showthread.php?threadid=3250231

 

Guy knows his stuff. And what is just under weight?

 

Use myplate to track how many calories you eat a day

http://www.livestrong.com/myplate/

 

3000+ a day for good gains. And I'm not so sure that doing cardio while trying to gain weight is the best way of doing it...

[SirHartlar]

Try the Hardgainer Routine posted here

 

http://forums.somethingawful.com/showthread.php?threadid=3250231

 

Guy knows his stuff. And what is just under weight?

 

Use myplate to track how many calories you eat a day

http://www.livestrong.com/myplate/

 

3000+ a day for good gains. And I'm not so sure that doing cardio while trying to gain weight is the best way of doing it...

 

Well I'm 58kg at 5ft7 with a BMI of 20.1. I've got a skinny build so that's why I'd say I'm just under weight. My instructor told me to do at least ten minutes of cardio as a warm-up for my workout, but obviously if doing too much will take away from any weight gains I want then I want to avoid that. How much would you recommend I do? I'm not looking to get myself absolutely massive here, just put on a bit more weight and tone up a bit more.

 

I just looked at the workout you sent me, would the things he recommend effective enough with dumbbells as opposed to a barbell?

[fastortoise]

10 minutes of cardio before a workout is a really good idea. I used to do that all the time before each workout but ever since I've stopped (recently) I noticed a big loss in flexibility. I guess I could just stretch more, but cardio is more physically demanding and... better.

[Bloodstain]

10 minutes of cardio before a workout is a really good idea. I used to do that all the time before each workout but ever since I've stopped (recently) I noticed a big loss in flexibility. I guess I could just stretch more, but cardio is more physically demanding and... better.

 

Stretching doesn't do much for warm up, and certain types of stretching could actually be dangerous. Ramping is pretty universally accepted as a good way of doing it.

 

Ramping:

 

Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your working weight that youll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.

 

Example: if youre military pressing 120 pounds for your 3x5, your warm up might look like this:

 

5 reps @ 60 lbs (warm-up 1)

5 reps @ 80 lbs (warm-up 2)

5 reps @ 100 lbs (warm-up 3)

3 x 5 reps @ 120 lbs (working sets)

 

 

 

That and most people do cardio on their day out of the gym and not as a warm up :unsure:

 

Personally I wouldn't listen too much to your coach or whatever, do your own research and make sure you're doing it right

[Bloodstain]

 

 

I just looked at the workout you sent me, would the things he recommend effective enough with dumbbells as opposed to a barbell?

 

That I am not sure of. I could see swapping em out for some exercises but I don't know how well it would work for others like the military press or yate's row

[SirHartlar]

 

 

I just looked at the workout you sent me, would the things he recommend effective enough with dumbbells as opposed to a barbell?

 

That I am not sure of. I could see swapping em out for some exercises but I don't know how well it would work for others like the military press or yate's row

 

The only reason I asked is because I can't use a barbell until I'm 18 unfortunately,

[funnisam]

don't consume 3000 calories a day. As you are just underweight, depending on your height, you will need around 2000 calories.

 

Alcohol = 7 calories

Fat = 4 calories

Protein = 1 calorie

 

(per gram)

 

3000 calories is only for 200lb+ bodybuilders. Or those doing a large amount of cardio. You wont get good gains, you'll just get fat from the excess of calories.

[Bloodstain]

 

3000 calories is only for 200lb+ bodybuilders. Or those doing a large amount of cardio. You wont get good gains, you'll just get fat from the excess of calories.

 

2000 calories is just around MAINTENANCE intake for most people. If he wants to gain weight he needs to EAT MORE, and 3000 calories is not a lot. Big body builders can eat in the 4, 000 - 7, 000 a day range. Working out + eating 2,000 calories isn't going to do jack

 

edit: Oh, and one more thing: Try to get a gram of protein per pound of body weight a day at least

[Skull]

I take in over 3000 calories on days I work out and that's to maintain, not to gain. If he's looking to gain weight he'll probably be eating about 3500-4000 calories.

 

I personally don't like eating that much, I have no clue how some people can do 7000+ calories a day, I think I'd puke if I ate that much.

[Bloodstain]

I take in over 3000 calories on days I work out and that's to maintain, not to gain. If he's looking to gain weight he'll probably be eating about 3500-4000 calories.

 

I personally don't like eating that much, I have no clue how some people can do 7000+ calories a day, I think I'd puke if I ate that much.

 

Michael Phelps eats up to 12,000 a DAY

[staterocks96]

Well I just got my gym membership back after about a year of leaving, and I wanted some advice on the best routine I can use. I'm not 18, and my gym won't let me use the smith machine until I am so I am limited in that respect. I'm just about underweight, and I want to gain muscle mass as well as improving my cardio fitness. I'm planning on doing a Mon/Weds/Fri routine and possibly something like swimming on Sunday. I'm not planning on buying any protein supplements just because of cost. Any help is appreciated, specifically with technique because I imagine a lot of things will be new to me and I don't want to injure myself. Cheers guys. :)

For just starting only do body weight exercises.

[Bloodstain]

Well I just got my gym membership back after about a year of leaving, and I wanted some advice on the best routine I can use. I'm not 18, and my gym won't let me use the smith machine until I am so I am limited in that respect. I'm just about underweight, and I want to gain muscle mass as well as improving my cardio fitness. I'm planning on doing a Mon/Weds/Fri routine and possibly something like swimming on Sunday. I'm not planning on buying any protein supplements just because of cost. Any help is appreciated, specifically with technique because I imagine a lot of things will be new to me and I don't want to injure myself. Cheers guys. :)

For just starting only do body weight exercises.

 

If he's got weights and has some sort of routine, there's no reason he shouldn't use weights

[tortilliachp]

Do cardio before training. It's the only way to avoid injury in the long term.

 

Train with something you like. Use weight so you need to push yourself to get through 4 sets of 6-8 reps. Do not go lower weights for later sets, rather start lower down next time, you may increase weight the last set if you can pull through. do same amount of reps for each set.

 

Ask for help at the gym to see what possibilities you have at your gym, gyms offer different things. Just be sure to train all major muscle groups: stomach, diagonal stomach muscles, back, diagonal back muscles, biceps, triceps, quadreceps, calfs both front and back, shoulders/ chest and your behind.

 

You don't really need a gym either, as long as you work each muscle group 2-3 times a week. change around every day which groups you do so you always have at least 1 day between working out the same group, if you're doing 6-8 reps (which is most efficient for building and strength).

 

 

Remember: cardio and endurance is a lot more important for your health, it's healthier to be fat and "in shape" running wise, than lean and out of shape!

[Bloodstain]

Do cardio before training. It's the only way to avoid injury in the long term.

 

Train with something you like. Use weight so you need to push yourself to get through 4 sets of 6-8 reps. Do not go lower weights for later sets, rather start lower down next time, you may increase weight the last set if you can pull through. do same amount of reps for each set.

 

Ask for help at the gym to see what possibilities you have at your gym, gyms offer different things. Just be sure to train all major muscle groups: stomach, diagonal stomach muscles, back, diagonal back muscles, biceps, triceps, quadreceps, calfs both front and back, shoulders/ chest and your behind.

 

You don't really need a gym either, as long as you work each muscle group 2-3 times a week. change around every day which groups you do so you always have at least 1 day between working out the same group, if you're doing 6-8 reps (which is most efficient for building and strength).

 

 

Remember: cardio and endurance is a lot more important for your health, it's healthier to be fat and "in shape" running wise, than lean and out of shape!

 

Uhhh, you don't need to do cardio before a work out to avoid injury. Ramping is a great warm up

 

Most people would agree that 3 sets are better than 4 or more, but I guess that can change depending on what you're trying to do. That's three sets with the same weight too (your working weight)

 

Since most people don't know much about muscle groups and which exercise works which groups, get a routine instead of trying to figure it out yourself.

 

And IIRC (might want to check), but high reps = build more mass, low reps + more weight = build strength. Generally speaking.

 

Gym is better than no gym.

Gym is better than no gym.

Gym is better than no gym.

Gym is better than no gym.

[Faux]

i always prefered cardio last. if i do cardio first i don't lift as well

[tortilliachp]

Do cardio before training. It's the only way to avoid injury in the long term.

 

Train with something you like. Use weight so you need to push yourself to get through 4 sets of 6-8 reps. Do not go lower weights for later sets, rather start lower down next time, you may increase weight the last set if you can pull through. do same amount of reps for each set.

 

Ask for help at the gym to see what possibilities you have at your gym, gyms offer different things. Just be sure to train all major muscle groups: stomach, diagonal stomach muscles, back, diagonal back muscles, biceps, triceps, quadreceps, calfs both front and back, shoulders/ chest and your behind.

 

You don't really need a gym either, as long as you work each muscle group 2-3 times a week. change around every day which groups you do so you always have at least 1 day between working out the same group, if you're doing 6-8 reps (which is most efficient for building and strength).

 

 

Remember: cardio and endurance is a lot more important for your health, it's healthier to be fat and "in shape" running wise, than lean and out of shape!

 

Uhhh, you don't need to do cardio before a work out to avoid injury. Ramping is a great warm up

 

Most people would agree that 3 sets are better than 4 or more, but I guess that can change depending on what you're trying to do. That's three sets with the same weight too (your working weight)

 

Since most people don't know much about muscle groups and which exercise works which groups, get a routine instead of trying to figure it out yourself.

 

And IIRC (might want to check), but high reps = build more mass, low reps + more weight = build strength. Generally speaking.

 

Gym is better than no gym.

Gym is better than no gym.

Gym is better than no gym.

Gym is better than no gym.

 

Gradually higher pulse is basically the only way to warm up most muscles unilaterally. You also get more out of the actual weight lifting, as circulation is higher, and per kilo you lift (your max strength isn't lowered much by working out if you're in reasonable shape) you get both larger weight increase, and larger strength increase. My tennis coach always claims 80% of those that try anything but cardio for warming up don't start slow enough, and he's a national junior coach, so he should know, but might be exadurating due to the beneficial effect it has on your strength later.

 

4 sets for building maximum strength AND muscle mass at the same time. With more reps, you'll have to do less weight so you stimulate either or, not both. With 4 sets at working weight you get the best compromise of mass and strength. That may be healthier, and it seems a lot more impressive cause you're strong, not just big, but strong for your size whatever it is. (also more efficient if you perform any sport).

 

yes, getting help is really good. It's just a ton easier to work out every day when you know how you can use your own weight and a corridor to perform all your activities. Cuts down on transport times, and leaves you no excuse not to work out.

[Bloodstain]

 

Gradually higher pulse is basically the only way to warm up most muscles unilaterally. You also get more out of the actual weight lifting, as circulation is higher, and per kilo you lift (your max strength isn't lowered much by working out if you're in reasonable shape) you get both larger weight increase, and larger strength increase. My tennis coach always claims 80% of those that try anything but cardio for warming up don't start slow enough, and he's a national junior coach, so he should know, but might be exadurating due to the beneficial effect it has on your strength later.

 

4 sets for building maximum strength AND muscle mass at the same time. With more reps, you'll have to do less weight so you stimulate either or, not both. With 4 sets at working weight you get the best compromise of mass and strength. That may be healthier, and it seems a lot more impressive cause you're strong, not just big, but strong for your size whatever it is. (also more efficient if you perform any sport).

 

 

I'd rather trust the information of bodybuilders and powerlifters who take their knowledge from world renowned trainers and lifters, some with kinesiology degrees and partaking in competitions, than a high school tennis coach.

 

 

 

 

 

 

 

On sets after a quick google:

 

 

Sets

 

The amount of heavy, intense sets per exercise will be between one and three sets, depending on the order of the exercise.

 

When you are warmed up, the number of all-out, intense sets will be three at the most, and on some exercises, just one or two sets.

 

It is the overload that causes the muscle to grow, not the amount of sets you do. There is no universal law which states that if you double the amount of sets you perform you also double the results.

 

The key is to stimulate, not annihilate, the muscle into responding and growing. You do this with two very intense sets of four to six repetitions. This will efficiently stimulate the muscles more than doing more sets with more reps at a lighter weight.

 

If we were doing bicep curls, we would do our warm-ups and then two heavy, intense sets of four to six repetitions. This exercise is now done. You have effectively overloaded the bicep muscles and will then proceed to the next exercise, if there is one.

As you can see, it is all about quality over quantity when it comes to producing results.

 

It is so much better to do one or two heavy sets at maximum intensity than three or more at an easier level.

 

More is not better . . . better is better.

 

http://health.learninginfo.org/muscle-building.htm

Also has info about reps, but it doesn't really touch on low rep routines

 

^That's basically the sentiment all around, but I couldn't word it as eloquently. If you're doing 4 sets of every exercise, you aren't putting up enough weight. Some exercises 4 is ok, but not for all of them

 

 

 

 

yes, getting help is really good. It's just a ton easier to work out every day when you know how you can use your own weight and a corridor to perform all your activities. Cuts down on transport times, and leaves you no excuse not to work out.

 

 

 

You won't see NEAR the gains if you work at home as opposed to a gym.

[Faux]

how much rest do you guys let in between sets?

[fastortoise]

^ personally I just wait until my friend does his sets before I do my next one. It's not based on anything scientific, it's just what works for me and him.

[Bloodstain]

how much rest do you guys let in between sets?

 

I think optimal is around 1 - 2 minutes? Something like that, but really if you don't feel like you can complete the next set then take little bit more.

[aquariusman]

At the moment I'm aiming for 1-2 minutes. If my muscles feel really weak before the next set, I'll give them more time to recover. I try to reduce my recovery time to the bare minimum.