 Hello DK's thread about press ups (which I might look at doing) reminded me that I meant to ask on here about weight training. Basically, a few months back I bought a basic barbell/dumbell set and started following the rather beginnery exercises on the enclosed guide. I've followed it as much as I can but end up doing only 1 rep of about 8 exercises with about 2/3 exercises per muscle set. I've noticed I've toned up a little bit but not much; some people I've talked to think it's to do with not doing enough reps of a particular exercise. I assumed that doing 1 rep of 3 say shoulder exercises would be as good as doing 3 reps of one particular shoulder exercise...? Can anyone give me a rough idea of what I should be aiming for in order to increase definition etc in terms of reps, how long I should train for and how many times a week? thanks
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 Low weight - high reps for tone. High weight - low reps for bulk. Compare a roadie with a track cyclist 
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 Maybe you need some motivational images of weightlifters......?
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 I once watched a programme about Ryan Giggs and his training programme. Whilst all the others in his team were doing medium weights at pretty standard reps etc he was using what you would deem girly weights. BUT he was doing literally hundreds of reps. His theory was (If i remember) very quick 'twitch' muscles and he wasnt gaining any weight through muscle growth. He was just toning what was already there and making it more efficient. Seemed like it was good theory and he has got access to probably the best trainers around. Personally if i was doing weights i would be going for small weights on high reps rather than big weights on low reps. Unless you actually want to be one of those guys who have big muscles and a huge belly too match
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Yeah I get the general principle of bigger weights/less reps = more mass smaller weights/ more reps = more defintion However, I guess what I'm really trying to establish is whether or not you need to do a few reps of exactly the same exercsie in order to see a benefit, as opposed to 1 rep of 3 slightly different exercises? Does anyone have any example number of sets/exercises? ta
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 Stick to one exercise per muscle group, if you feel you could do another exercise, you haven't trained hard enough on that one.
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 Personally if i was doing weights i would be going for small weights on high reps rather than big weights on low reps. Unless you actually want to be one of those guys who have big muscles and a huge belly too match That's a bit of an urban myth tbh. Basically - and I'm generalising to a certain degree here, you can break it down to 4 distinct areas. For the options below, the last rep of the set should be almost impossible to complete with perfect form. Pure strength - sets of 1-3 reps. Strength/Some size - sets of 4-6 reps, usually around 5 sets per body part. Standard hypertrophy - your typical 8-12 reps, around 3 sets. Muscular Endurance 15-20 reps per set. ------------------------------------------------------- Toning/Definition ie. the absence of body fat is simply that, the absence of body fat. This is done mostly in the kitchen not the gym. You cannot spot reduce fat as well, before some idiot says to do crunches for a 6-pack. The mistake most people (especially women) is that they equate large weights with bodybuilders. Unless you are eating a substantial amount, you will not turn into Arnie, most would be bodybuilders fail to get the gains they wish, purely because they don't eat enough. ------------------------------------------------------------- For your situation Dan, I would look up on the net here compound exercises such as bench press/push press/bent over rows/ squats and deadlifts. This is a good site. Workout 2-3 times a week, and stop eating crap. You will see results. Your cycling will provide the cardio workouts to complement. Depending on your diet, a protein supplement may be advisable if you don't consume much meat/fish/vegtable protein sources. If you need any more advice, feel free to PM me.
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I'm confused  When you say one exercise per muscle group you mean one type of exercise e.g. clean and press but do a few reps of it?
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It's very personal Dan. What works for me won't always work for you. If you want to find base point though, do one set of reps to exhaustion, then use 60% of that figure as your starting point. As for how much weight? It's all relative to how strong you are, desk jockey or builder?
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ah, cheers Gav! And yep, although I've noticed a difference in my shape - my chest is bigger for example, I realise that I'm not going to get well defined pecs until I get rid of excess fat...
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The most important thing with all this conflicting advice is not to believe this bigger weights/less reps = more mass smaller weights/ more reps = more defintion As I've explained above, that is incorrect. Think of an extreme bodybuilder, he has OTT definition, but lifts v.heavy. Unless you start doubling your calorie intake, you will not put on much mass. Always lift with good form as well. Update: Don't take the double calorie thing literally - eating 20 Mars Bars a day will not help in your quest for the physique of your dreams. Unless you dream of being Andy Fordham.
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| Edited: 16/09/09 16:10 |
aye indeed Mike - tbh despite being a larger sort of gentleman I don't think I'm particularly strong (my physio said I have a hugely strong lower back and being a lazy git my body tries to do most of it's work with those muscles)
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The most important thing with all this conflicting advice is not to believe this bigger weights/less reps = more mass smaller weights/ more reps = more defintion As I've explained above, that is incorrect. Think of an extreme bodybuilder, he has OTT definition, but lifts v.heavy. Unless you start doubling your calorie intake, you will not put on much mass. Always lift with good form as well.
Double your calorie intake? Like to re-word that a bit Gav
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LOL, the strong back has developed to counter act the fat gut
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LOL, the strong back has developed to counter act the fat gut *hangs head* I'm 2 stone lighter than I used to be!
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| Edited: 16/09/09 15:50 |
I was being facetious Mike, as you well know. Although, for a would be Ronnie Coleman probably not too far off, assuming around 2-2.5K calories a day before attempting a major bulk from scratch.
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I was being facetious Mike, as you well know.
This is BM Gav, people have already bought boxes of Mars bars to kick start their training.  Why isn't there a fat smiley?
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Those 12 are the main compound exercises Dan, so you are on the right track. I would select 6 say a session, and move to a 5*5 routine per exercise. The 5th being semi-impossible as I said, may be worth getting a spotter for some of those. Squats will be somewhat difficult though without a squat rack, but it is the best all round exercise for working most of the muscle groups. The second link above to stronglifts.com gives a huge amount of advice on those exercises and various questions about routine etc. Diet is also covered in depth. Basically eat healthy and don't eat processed sh*te. Other tip is to keep a log to record progress and if need be take photo's every 2 weeks to measure changes as well. Diet though is possibly the main one to address. Limit days of crap food to one day if possible, and cut down on the pints.
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This is BM Gav, people have already bought boxes of Mars bars to kick start their training. Why isn't there a fat smiley? Consider it updated with a suitable disclaimer.
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