need help with fitness excersise

skaterdude

Im fairly new to the gym but im looking to get bigger arms/wrists
bigger chest and a 6 pack can anyone tell me what i should be doing in the gym to achieve this?
also the kinds of food i should be eating
should i start running after i do weights or before hand?
im not able to go to the gym every day because of my job so like 3 times a week possibly

EileenG

I'm sure this is all in the stickies, but as a general rule, I'd say to concentrate on the compound free weight exercises like bench press, squat, deadlift, pull-up, dips, military press, stiffleg deadlift, barbell row, barbell curl, etc. Yes, I know you said you wanted a bigger chest and arms, but the testosterone and growth hormone boost you'll get from squats and deads will transform your arms too.

If necessary, get a trainer or other expert to show you how to do these right. Take time to make sure you have your form absolutely perfect. Once you are doing it right every time, start adding on weights. Aim for the weight where you can do 8-10 reps with good form, and need help to get another rep out.

Do your cardio after lifting, or on non-lifting days. Alternate high intensity interval training (HIIT) and steady state (SS) cardio.

Get your diet in order. Six small meals a day, each with a quality protein, a healthy fat and a green vegetable. Take a whey shake after lifting. Drink lots of water, cut out all processed fats, sugar and refined carbs. Don't be afraid of whole eggs, red meat, oily fish and olive oil. Base your meals on the sort of fresh food you buy from the butcher and the greengrocer. Avoid anything that comes in a box with a long best-by date.

There are studies which show that the more tv you watch, the more likely you are to be fat. Also, missing sleep messes with your insulin levels and makes you fat.

Money Shot

EileenG wrote: »

Also, missing sleep messes with your insulin levels and makes you fat.

Avoid having children in that case

t-ha

skaterdude wrote: »

Im fairly new to the gym but im looking to get bigger arms/wrists

It takes half a life-time to make you're wrists bigger 'cos it's all tendons and what not there - but not to worry as small wrists just make your arms look bigger.

As for all the rest, yeah Eileen's right, if you're very new to all of this it's worth your while just reading through the stickies.

EileenG

Money Shot wrote: »

Avoid having children in that case

Not a coincidence that most new parents put on weight.

skaterdude

can u give me some examples of stuff that i should be eating?
and my wrists are teeney weenie!!!
maybe i cud build up on my fore arms
what are squats and deads? and what do they work out?

arybvtcw0eolkf

skaterdude wrote: »

can u give me some examples of stuff that i should be eating?
and my wrists are teeney weenie!!!
maybe i cud build up on my fore arms
what are squats and deads? and what do they work out?

Follow Eileen's advice, its solid.

As for your wrists, don't sweat it, mine are tiny. They NEVER grow, and I can bring my weight from 17st to 20st (depending on diet and training).

As for your Q. re. squats and deadlifting - without giving you a short answer but my advice is to research them. Or BUMP for Colm who's got a lot of instructional crossfit instructional video clips of them.

Colm_OReilly

Someone call?

Plenty of videos here, the deadlift ones are brilliant, not so much on the back squat, but the air squat and overhead squat ones are pretty decent.

http://www.crossfit.com/cf-info/excercise.html

If you go to this link: http://www.strengthmill.net/forum/showthread.php?t=1334 , it's a compedium of Mark Rippetoe crtiquing squat form, which will help.

Starting Strength is a good mass/strength program. http://forum.bodybuilding.com/showthread.php?t=998224

That should keep you going for a bit!

EileenG

Ask a trainer at the gym to show you how to do squats (barbell across your shoulders, bend at knees and hips to lower your bum, then stand up again), deadlifts (pick up a heavy barbell from the ground, straighten up, put it down again), bench press (lie on bench, lower barbell to chest, then push it back up again) etc.

Base your diet on eggs, meat, fish, chicken, lots and lots of green vegetables, some fruit, some wholegrains (porridge, not Cheerios), some nuts, some olive oil. Take a whey shake after a heavy weights session, but not as a replacement for meals.

Honestly, just holding the bar on pull-ups and deadlifts will build up your forearms.

arybvtcw0eolkf

EileenG wrote: »

Ask a trainer at the gym to show you how to do squats

Ask one of those idiots at your peril!.

EileenG

Well, depends on the gym. If it's Image in Swords or Pinnacle in town, then you'd expect to get good advice. If it's Crunch or Jackie Skelly, forget it.

Here are some starters
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

JayRoc

Mairt wrote: »

Ask one of those idiots at your peril!.

Trainers at any particular gym?
Or do you mean trainers in general?

cowzerp

EileenG wrote: »

Well, depends on the gym. If it's Image in Swords or Pinnacle in town, then you'd expect to get good advice. If it's Crunch or Jackie Skelly, forget it.

Eileen i work in Jackie skelly's freelance and would take great offense if you where refering to all the trainers in Jackie's, ie me!,

if your talking about inexperienced trainers well, all gyms have newbies and some will end up been good instructors. At the end of the day some people keep learning after college and some dont bother, usually its obvious after 2 mins talking to them!

And mairt the same applies, thats like saying all bodybuilders are meat heads that dont understand the science behind there training! some do and some dont..

EileenG

Cowzerp, I apologise for implying you don't know what you are doing, or wouldn't give good advice to anyone who needs it. I'm basing my opinion on the member of JS staff who giggled as she told me that she could never remember which one was the leg press, and who asked "What's a deadlift?" Obviously, she wasn't typical.