probrox Posted January 4, 2009 Share Posted January 4, 2009 As part of my New Year effort I'm going up into the loft today to get my weight bench down. Have lots of free weights but can't find a decent daily programme to follow. I know there are a few weight lifters/gym people on here so wondered if anyone can help. Initially looking to tone up all over and then begin to increase mucle mass. I need a routine which I can do in about 45 minutes each day when I get in from work. Any help much appreciated. Phil Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted January 4, 2009 Share Posted January 4, 2009 I do all my work at home and it consists of pull-ups, push ups, dips and heavy deadlifts and sometimes throw in some dumbell curls or shoulder press's but not often...I tend to keep it simple Quote Link to comment Share on other sites More sharing options...
probrox Posted January 4, 2009 Author Share Posted January 4, 2009 I'm hoping to keep my programe as simple as possible. Used to have a routine before but haven't done it for ages so i've forgotten what I did. Looking at the various programes online I realised I've forgotten what most of the exercises are. At my disposal I have weight bench, dumbells, bar, pull up bar and punch bag. Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted January 4, 2009 Share Posted January 4, 2009 I swear by deadlifts...there a great exercise as are pull ups and dips....these make up the core of my routiene. There is loads of info online if you have a search about Quote Link to comment Share on other sites More sharing options...
colsoop Posted January 4, 2009 Share Posted January 4, 2009 Have a look HERE For examples of various exercises Quote Link to comment Share on other sites More sharing options...
merckx Posted January 4, 2009 Share Posted January 4, 2009 I swear by deadlifts Yes, they're really good for stimulating growth in the whole body. Quote Link to comment Share on other sites More sharing options...
ozz Posted January 4, 2009 Share Posted January 4, 2009 You can't beat deadlifts and squats. I bought a smith machine, excellent for lifting heavy on your own as it has the bar catches. http://www.bodybuilding.com is a massive forum, one of the biggest in the world and has a database of training programmes. Its free as well! Quote Link to comment Share on other sites More sharing options...
Axle Posted January 4, 2009 Share Posted January 4, 2009 Initially looking to tone up all over and then begin to increase mucle mass. In order to 'tone' you need to build up your muscle mass first. The rest will follow. You cannot specifically shape your muscle either. This is already genetically defined. However by increasing your muscle mass, your body will naturally shape. Toning is more to do with your body fat levels. So if you have a relatively high amount of body fat, losing this will 'tone' you so to speak. Equally if you are low on bodyfat, and can increase your muscle mass, you will shape. People recommend many routines, but for a routine to work, the routine recommend should take into account your lifestyle, and your past training experience. There are many methods and techniques in weightlifting/bodybuilding which can help, but you really need to be careful to what advice you choose to follow. Unfortunately many people like to think they know what they are talking about when it comes to weightlifting/bodybuilding, so be wary of some advice before implementing it. Many people will offer advice they have read somewhere. Not that which they have actually found effective themselves. 45 mins in the gym is spot on. Shortly after this natural testosterone levels start to decline. Your results will be dictated by how much effort YOU put in. Train like a sparrow and you will grow like one. You need to train hard if you want results. Equally however, your diet must be in place. Careful not to overtrain either, over-doing it with an insufficient diet or rest will be detrimental to your goals. Quote Link to comment Share on other sites More sharing options...
Tannhauser Posted January 4, 2009 Share Posted January 4, 2009 Good post from Axle there. He makes an excellent point about 'internet information'. For example: there was a thread on here in which a member explained proper technique on bench press based on the diagrams he had seen on the side of a chest press machine. Wesley Silveira (Ironaddict) has a lot of success as a trainer. I've used him in the past and trust his thinking. You could do worse than look at his beginner's routines on the stickied thread on this forum: http://www.ironaddicts.com/forums/forumdisplay.php?f=160 Quote Link to comment Share on other sites More sharing options...
penguin Posted January 4, 2009 Share Posted January 4, 2009 I swear by deadlifts...there a great exercise as are pull ups and dips....these make up the core of my routiene. There is loads of info online if you have a search about compound movements are best to get size! deadlifts, shoulder presses , clean & snatch, clean and jerk (no pun intended lol) - and SQUATS!!! also - remember, it's 80% nutrition! Quote Link to comment Share on other sites More sharing options...
miko_supra Posted January 4, 2009 Share Posted January 4, 2009 i do weights every other day. I would never do deadlifts though as i fear i would do my back in. Quote Link to comment Share on other sites More sharing options...
penguin Posted January 4, 2009 Share Posted January 4, 2009 i do weights every other day. I would never do deadlifts though as i fear i would do my back in. start off light you pansie (in the voice of King Julian ) Quote Link to comment Share on other sites More sharing options...
miko_supra Posted January 4, 2009 Share Posted January 4, 2009 start off light you pansie (in the voice of King Julian ) I have an old man back Quote Link to comment Share on other sites More sharing options...
Chingy Posted January 4, 2009 Share Posted January 4, 2009 I train 5 times a week, dead lifts are great but be careful with the technique as if u get it wrong you could be out for weeks. Depending how many times ur training and what equipment you have try Day 1 Chest and Bi's Day 2 Back and Tri's Day 3 Legs and Shoulders Day 4 CV Thats how I started but every one has different methods and programmes, IMO 70% is what u eat the rest is what u lift. Hope this helps Quote Link to comment Share on other sites More sharing options...
Axle Posted January 4, 2009 Share Posted January 4, 2009 compound movements are best to get size! deadlifts, shoulder presses , clean & snatch, clean and jerk (no pun intended lol) - and SQUATS!!! This is my point. You are suggesting advanced teniques lifts like clean and snatch, and clean and jerk for relative beginners? Why? Yet you dont even suggest one of the best compound excercises in Bench pressing? Bad advice imo. Unfortunately everyone becomes a pro when it comes to offering advice, and i have seen many people stagnate in years of training due to bad advice, so it gets on my pecs.. Quote Link to comment Share on other sites More sharing options...
supra-lover Posted January 4, 2009 Share Posted January 4, 2009 my advice,,, eat loads of chips and sweets, drink lots and lots of beer and lift heavy seems to be working with me lol Quote Link to comment Share on other sites More sharing options...
colsoop Posted January 4, 2009 Share Posted January 4, 2009 my advice,,, eat loads of chips and sweets, drink lots and lots of beer and lift heavy seems to be working with me lol What about your heart Quote Link to comment Share on other sites More sharing options...
supra-lover Posted January 4, 2009 Share Posted January 4, 2009 What about your heart nobody said anything about hearts lol lol but i think my old ticker is ok Quote Link to comment Share on other sites More sharing options...
Carl Posted January 4, 2009 Share Posted January 4, 2009 This is my point. You are suggesting advanced teniques lifts like clean and snatch, and clean and jerk for relative beginners? Why? Yet you dont even suggest one of the best compound excercises in Bench pressing? Bad advice imo. Unfortunately everyone becomes a pro when it comes to offering advice, and i have seen many people stagnate in years of training due to bad advice, so it gets on my pecs.. Hi Axle, You seem to be more clued up and judging by your avatar(if thats you) look like your having the desired effect. I have been exercising a measly twice a week for around 40 minutes. In this time I go through a set of routines, the same every time I go. I have hit a point where I cannot seem to improve, eg, I feel like I have hit my limit at present. Ill be honest, I probably could work harder but working out by myself you dont get the boost to go that bit further from say a mate. I am not a big build anyway, I weighed about 10.5 stone last year and exercising even my small amount has bulked me up to 11.5 stone. I am much happier with my shape but really want to improve in areas like my chest and arms. Do you have any suggestions on routine and should I be eating or taking some supllements now as I feel I run out of strength some nights. Others I can fly through my routine, is this odd? Any help appreciated as I want to push forward this year. Quote Link to comment Share on other sites More sharing options...
Axle Posted January 4, 2009 Share Posted January 4, 2009 Hi Axle, You seem to be more clued up and judging by your avatar(if thats you) look like your having the desired effect. Hello Carl, Yes indeed that is me in my avatar, at 21. Do you have any suggestions on routine and should I be eating or taking some supllements now as I feel I run out of strength some nights. Others I can fly through my routine, is this odd? Any help appreciated as I want to push forward this year. Carl there are many things i could suggest to you. I do however require a little bit more information so I can best advise you. What is your current diet like? Also what routines have you done? Could you just briefly break it up for me please? What you are experiencing is very normal. You state some days you fly through your routine and other days you dont. That is completely normal. Obviously on the days you dont your motivation is not quite there. This could be because you are overtraining. Sometimes you need to pace yourself. For example- Lets say for arguments sake you train at 90% your maximum, if you do this every time you go into the gym; your Central nervous system (CNS) will take a massive hit. In doing so your body cannot maximally recover. This leads to over training, and in simple terms your body shutting down. Signs of overtraining vary. Anything from loss of appetite, to loss of motivation, depression, insomnia and increase in the amount of colds/flu, sore throats ect that you catch(due to decrease in your immune system). Quote Link to comment Share on other sites More sharing options...
Kranz Posted January 4, 2009 Share Posted January 4, 2009 For me, the simpler the routine the better I work on an 8 week cycle of mainly compound exercises. I work out 3 times a week, something like this: Monday: Push Wednesday: Pull Friday: Legs I tend to do 4 compound exercises on each day and aim to do 3 sets of 5 to 6 reps for each. If i'm feeling particularly good I'll reverse pyramid the weights down from my maximum weight at 5/6 reps. The maximum weight is not done to failure.... sort of stop with 1 rep left to go to failure. Each week I'll typically increase the weight by 2kg for each exercise. At the end of the 8 week cycle I'll have a 2 week break, then start again with different compound exercises (to mix it up a bit) and the previous week 7 weights. I aim to get the workout done in just under an hour.... as that's all I'm allowed (I get paid to use the gym ). Has worked ok for me..... but now I think I need to work a bit harder/change my diet a bit/rest more/improve my stack/get a trainer lol Quote Link to comment Share on other sites More sharing options...
Carl Posted January 4, 2009 Share Posted January 4, 2009 Hello Carl, Yes indeed that is me in my avatar, at 21. Carl there are many things i could suggest to you. I do however require a little bit more information so I can best advise you. What is your current diet like? Also what routines have you done? Could you just briefly break it up for me please? What you are experiencing is very normal. You state some days you fly through your routine and other days you dont. That is completely normal. Obviously on the days you dont your motivation is not quite there. This could be because you are overtraining. Sometimes you need to pace yourself. For example- Lets say for arguments sake you train at 90% your maximum, if you do this every time you go into the gym; your Central nervous system (CNS) will take a massive hit. In doing so your body cannot maximally recover. This leads to over training, and in simple terms your body shutting down. Signs of overtraining vary. Anything from loss of appetite, to loss of motivation, depression, insomnia and increase in the amount of colds/flu, sore throats ect that you catch(due to decrease in your immune system). You know, i dont even know what half the machines are called, ill take a note and come back to you in the week on this. As for diet, 1.Breakfast(Shreddies & all bran) in the morning-7.30am 2.often bar of chochalate/bag of crisp-9.30am 3.Hot meal-works cantine(not fatty foods)-12.30pm 4.Bannana or Crisps before a train-6.30pm 5.Main cooked dinner eveing-8.00pm I dont actually eat a lot of greasy foods, dont really like chips too much, mainly eat chicken/pork/lamb/fish and veg. Some pasta etc. Not all at once of course. Probably my worse dinner for fat will be sausages and mash. Its not a balanced diet as such but I dont think its too un healthy although eating differently might be essential to my omprovement I guess. As far a sthe excersises I do I attend to follow the same course everytime which involves a mix of rowing/running and weights. The heaviest I lift is the bench press at 100kg. These are air machines so dont know how accurate the gauges are. Most of the other excersides which I will note when I find out what they are called I do around the 50kg mark. I generally do 20 reps of everything. On a bad night this can be a struggle at around 15. I do 10 minutes on the rowing machine and 10 minutes running machine. Carl Quote Link to comment Share on other sites More sharing options...
Benjy Posted January 4, 2009 Share Posted January 4, 2009 I do 5 nights a week. Monday - Chest and Tri's Tuesday - Back and Bi's Wednesday - Legs Thursday - Shoulders And Fridays I do Incline, Flat and Decline bench, along with one other upper body exercise which I rotate every week. i.e. week 1, bench and tri's, week 2, bench and back, week 3, bench and bi's etc Normally find 3 - 4 sets of 10 - 12 depending on exercise, although on bi's, sometimes I'll absolutely kill them, and drop to 10kg for 40 reps of concentration curls. I also eat sh!t loads of meat and eggs, along with protien shakes, veg and a stuff like potatoes, brown rice and pasta etc. Tuna's good too! Quote Link to comment Share on other sites More sharing options...
Luxluc Posted January 4, 2009 Share Posted January 4, 2009 Nice comments axle ... I've been training for many year ... never got off the basic training ... nothing better than free weights ... for beginner or advanced trainees One should not forget nutrition as its a big part of the exercice Quote Link to comment Share on other sites More sharing options...
Carl_S Posted January 4, 2009 Share Posted January 4, 2009 I'm a qualified gym instructor, but would like to physically be with you to see what you have, and make sure you are using correct technique. Maybe you could get a free pass to a gym and speak to instructors there about technique. Or you could check out the following sites, http://exrx.net/ http://www.menshealth.co.uk/ if you need general tips just PM me. There is great advice here, from very experienced people in the above posts. Aim for simple workouts to start with, and something that keeps your motivation up. Don't forget to change your routine every month, and to do perhaps two to three sessions a week. Something that you can maintain. Quote Link to comment Share on other sites More sharing options...
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