Its been a little while since i posted my routine so here it is...
Chest Press 6 reps 4 sets half free weight other half machine.
Pec fly 6 reps 4 sets all on machine ie DAP.
Shoulder press 6 reps 4 sets half free weight the other half machine.
Lat raises 7 reps 4 sets all free weight.
Wide grip pull ups 5 reps 2 sets
Front pull ups 5 reps 3 sets
Side pull ups 5 reps 2 sets
Calf raises on machine 10 reps 3 sets.
Sqauts free weight 10 reps 3 sets.
Raised Lunges 6 reps 3 sets (each leg)
Tricep dips on machine 8 reps 4 sets
Bicep curl on machine 8 reps 4 sets
Hammer curl free weight 6 reps 4 sets
Monday, 28 March 2011
Beginners - Getting Started!
A common mistake that nearly all beginners make is trying to do everything and lots of it. This is not good!
What you need to do is talk to a instructer after all its what they are there for and tell them what you want to achieve.
All the work outs i have previously posted are all for gaining size, if you noticed there is no cardio running, rowwing basically any exercise that burns fat because these exercises turn fat to muscle so the more fat or mass the better.
What you want to be aiming for to develop muscle mass, strength is low repertition low sets high weights. The best thing to aim for is body weight or higher.
If you are lifting more than your own body weight your off to a great start!
For further information I would personally recomend reading mens health magazine that comes out every month it has everything from work outs to routines and suppliments.
Thankyou for your time.
What you need to do is talk to a instructer after all its what they are there for and tell them what you want to achieve.
All the work outs i have previously posted are all for gaining size, if you noticed there is no cardio running, rowwing basically any exercise that burns fat because these exercises turn fat to muscle so the more fat or mass the better.
What you want to be aiming for to develop muscle mass, strength is low repertition low sets high weights. The best thing to aim for is body weight or higher.
If you are lifting more than your own body weight your off to a great start!
For further information I would personally recomend reading mens health magazine that comes out every month it has everything from work outs to routines and suppliments.
Thankyou for your time.
Wednesday, 1 December 2010
work out program
Chest Press 6 reps 4 sets
Shoulder press 6 reps 4 sets
Pec fly on DAP 6 reps 4 sets
Front Raises 6 reps 4 sets
Pull Down 6 reps 4 sets
Pull ups 15 reps 3 sets (each set a different hand position for example.. 1st set palms facing forward, 2nd palms faceing sideways 3rd palms facing you) palms facing forward does your pecs abs triceps and lower core, palms facing sideways does back, shoulders core and biceps, palms facing you works biceps, triceps, back and core.
Bicep curl 6 reps 4 sets
Push Ups 20 reps 2 sets
Calf raises 10 reps 3 sets
quads 10 reps 3 sets
Lunges 6 reps 4 sets
Shoulder press 6 reps 4 sets
Pec fly on DAP 6 reps 4 sets
Front Raises 6 reps 4 sets
Pull Down 6 reps 4 sets
Pull ups 15 reps 3 sets (each set a different hand position for example.. 1st set palms facing forward, 2nd palms faceing sideways 3rd palms facing you) palms facing forward does your pecs abs triceps and lower core, palms facing sideways does back, shoulders core and biceps, palms facing you works biceps, triceps, back and core.
Bicep curl 6 reps 4 sets
Push Ups 20 reps 2 sets
Calf raises 10 reps 3 sets
quads 10 reps 3 sets
Lunges 6 reps 4 sets
Friday, 15 October 2010
a booster
Hey there...
I am now using a muscle enhancing supliment, 100% pure creatine and it's pharmaceutical grade. Its very strong and if you use it, stick to the recomendations over dosing could be very harmfull. Im taking this because i want to speed up the process of gaining muscle, but remember these might speed it up and give you good results but they dont do the work for you, and certainly when taking these you need to work harder. Also remember these might work for some but for most they dont. I concider my self to be lucky because i have the genetics of a muscly build, and this stuff does work on me, ive been on it for one week and im already seeing perfect results. So be carefull what you take, how much you take, and what the stuff is, best way is to do it all naturall but some (most) of you out there will want to speed it up. Just take care and stay safe.... that's all for now
I am now using a muscle enhancing supliment, 100% pure creatine and it's pharmaceutical grade. Its very strong and if you use it, stick to the recomendations over dosing could be very harmfull. Im taking this because i want to speed up the process of gaining muscle, but remember these might speed it up and give you good results but they dont do the work for you, and certainly when taking these you need to work harder. Also remember these might work for some but for most they dont. I concider my self to be lucky because i have the genetics of a muscly build, and this stuff does work on me, ive been on it for one week and im already seeing perfect results. So be carefull what you take, how much you take, and what the stuff is, best way is to do it all naturall but some (most) of you out there will want to speed it up. Just take care and stay safe.... that's all for now
Thursday, 23 September 2010
Gym Program
Ok more or less what was in the previous post but, 6 reps and 6 sets of everything, time doesnt matter to much, and lift as much as you nearly can, dont do your max but pretty close to it. Ill try this out for the next 6 weeks and see how it goes and what results i gain.
Monday, 20 September 2010
Gym Program
Week 1-6 all my work outs...
My free weights (dumbbells) go up 2 KG every week and my machines (pulldown, seated leg press) go up 2.5 Kg a week.
Chest Press 8-10 reps 3 sets
Shoulder Press 8-10 reps 3 sets
Pec Flys 8-10 reps 3 sets
Pulldown 8-10 reps 3 sets
Seated Row 8-10 reps 3 sets
Seated Leg Press 8-10 reps 3 sets same for calf too
Bicep Curl 7 reps 3 sets, each set in a different stage, fist 7 from at your side to half way up, second set from half way up to your shoulders, third set from your sides to your shoulders (full bicep curl)
Lunges 8-10 reps 3 sets, per leg
20 push ups 2 sets (40 push ups)
When doing a program remember to change it around roughly every six weeks, if your body becomes used to a certain routine (program) it no longer has much of if any effect, and always to warm up before your work out and cool down after.
A work out should never be more than a hour long, so try to limit your breaks inbetween exercises to 20-30 secs, this work out is full body and should be repeated every two days not every day! These rules apply to all the programs I will later post.
My free weights (dumbbells) go up 2 KG every week and my machines (pulldown, seated leg press) go up 2.5 Kg a week.
Chest Press 8-10 reps 3 sets
Shoulder Press 8-10 reps 3 sets
Pec Flys 8-10 reps 3 sets
Pulldown 8-10 reps 3 sets
Seated Row 8-10 reps 3 sets
Seated Leg Press 8-10 reps 3 sets same for calf too
Bicep Curl 7 reps 3 sets, each set in a different stage, fist 7 from at your side to half way up, second set from half way up to your shoulders, third set from your sides to your shoulders (full bicep curl)
Lunges 8-10 reps 3 sets, per leg
20 push ups 2 sets (40 push ups)
When doing a program remember to change it around roughly every six weeks, if your body becomes used to a certain routine (program) it no longer has much of if any effect, and always to warm up before your work out and cool down after.
A work out should never be more than a hour long, so try to limit your breaks inbetween exercises to 20-30 secs, this work out is full body and should be repeated every two days not every day! These rules apply to all the programs I will later post.
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