HELP PLEASE!!

clickerquicklic

Hey there guys bit of a noobie to this thread looking for a bit of advice please. I go running twice a week i do a 5 mile and a 10 mile and i cycle in and out of work everyday 30km round trip, ok so thats the cardio for the week.

Basically i'm 6ft or slightly less and i weigh 11stone , now i do weights and press ups every other day , not in the gym but at home , not really making much inroads into toning up , i have some muscle but would like to really tone up , ie. bigger chest , arms back muscles etc. i only have dumbells at home up to 20 kg and have no bench .

now the questions, how do i get a more toned body?? how long should i weight train a week? I went to the gym and the guy told me in my assesment that i was doing too much cardio and that i would never add mass with that amount of cardio unless i really start eating an awfull lot of food and taking protein shakes etc. I really don't want to take protein shakes if i can avoid it , is it necessary to eat alot to tone up, by toning up i mean having definition nice pecs arms etc. Thanks in advance , my missus told me to get a body like one of the lads on big brother , i cant think of his name off hand , but he has a good body and is not too bulky looking , any advice on training etc to achieve this would be greatly appreciated . thanks guys!!:D

Colm_OReilly

Squats and Milk my friend.

(You'll need to buy weights)

clickerquicklic

what you mean mate, are squats enough for a full body workout?? will i lose muscle mass from doing lots of cardio?

TKD SC

clickerquicklic wrote: »

what you mean mate, are squats enough for a full body workout?? will i lose muscle mass from doing lots of cardio?

Milk reference is re Rippetoe advocating a gallon of milk a day to help bulk up.

"Milk and squats" per above are a link to Rippetoe's starting strength routine - could you click into the link ok? That should answer a lot of your q's.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

There is same link above.

Re muscle mass & cardio, there'll be people more knowledgeable than me here, but I would say you wouldnt lose it as such, but you're unlikely to gain any either. However, it really all depends on what type of cardio - if its long distance running, or sprinting - look at difference in physique of marathon runner vs 100m sprinter. You can make weights into a cardio workout - see www.crossfit.ie or www.crossfit.com for examples of this. So there's no simple answer - you need to get to know your own body. Personally, I like a mix of cardio (running) and weights.

www.exrx.net is also good for showing how to do various lifts.

Hope that helps

kevpants

clickerquicklic wrote: »

what you mean mate, are squats enough for a full body workout?? will i lose muscle mass from doing lots of cardio?

You're 6ft and 10 stone, why in the name of St Paul the apostle do you want to do loads of cardio?

If you want more muscle on your bones you need to lift and eat. The squats and milk reference really is to hammer home that squats are lift numero uno, YES they will help bulk you up everywhere, and drinking loads of milk (4 litres a day) will result in you adding a tonne of muscle to your frame.

Deadlifts and bench press are the other two lifts of importance.

Train these three intensely and with good form. Simple as.

Milk is suggested because it's easy to get, cheap(er than supplements or steak), can simply just be knocked back and has loadsa protein and calories, which you want.

The milk thing isn't long term but it's a suggestion for skinny people who want to add mass.

Once you've added said tonne of muscle, the real struggle begins. Beginners will see really big gains in muscle and strength but eventually you'll get to a point where every kg extra on your squat will be very very hard earned. So if you do take this advise on, enjoy the ride at the start cos you'll see your numbers and physique go through the roof.

clickerquicklic

cheers lads, wow didn't realise milk was that important , i openned the link and seen the squats alright , problem is i haven't got any bar or bench at home, just dumbells.

Sorry to be a pain but are there any exercises you would recommend that i could bulk up with by only using bodyweights at home ? or dumbells up to 20kg?

I'm actually 11stone mate , go running twice a week since the the marathon and really miss it when i dont ,i limit my runs to 5 or 10 miles max. Can't cut out the cycling unfortunatly as its my only way to work.

Thanks for all the replies lads , i was feeling a bit down after my gym assesment when the guy told me it would be impossible to bulk up with all that cardio .

kevpants

If you like running then run. You don't have to stop doing something you love.

You could try front squats with DB's I s'pose. Handstand pushups are a challenge. Also try loading a backpack with your DB weights and then doing pushups at different widths and with your feet raised. Dips between chairs (again with bag on back if you can make it work). Lunges with DB's..... Could be worse I suppose.

Oh and no curls!

clickerquicklic

kevpants wrote: »

If you like running then run. You don't have to stop doing something you love.

You could try front squats with DB's I s'pose. Handstand pushups are a challenge. Also try loading a backpack with your DB weights and then doing pushups at different widths and with your feet raised. Dips between chairs (again with bag on back if you can make it work). Lunges with DB's..... Could be worse I suppose.

Oh and no curls!

Man i love curls!!! i am soo guilty at over-working the mirror muscles . Some great tips there mate i'll try that later will any of them hit the chest my upper chest needs work big time . thanks again mate for taking the time to reply.

TKD SC

clickerquicklic wrote: »

Sorry to be a pain but are there any exercises you would recommend that i could bulk up with by only using bodyweights at home ? or dumbells up to 20kg?
.

Do a google for some bodyweight ex's - I can't remember any good websites for them at moment, but I like the following ones:

The plank (core)
The bridge (back)
Push-ups - normal, wide hand, narrow hand, clap ones, one hand one, elevated ones. (chest, triceps)
Chin-ups / Pull-ups (biceps, back) - try to get a bar for doorway, or even if there's a thick tree branch outside!
The side bridge (core, and stomach)
The L hold (stomach, arms, core) - find a sturdy chair and do this - think gymnast lookalike!
Dips (triceps) on chair.
Bodyweight squats, or squat with your 20kg weights.
Wall chair hold - back against wall as if sitting on chair but you're not, and hold it there as long as possible.
Squat jumps, burpees, etc

Do as much as you can with the dumbbells - most of the bar bell ex's shown can also be done with db's. Although it would be good if you could invest in heavier ones, or in a barbell and some weights to keep you going a bit more.

Best of luck

clickerquicklic

wow man cheers for the long reply i will look in to all them asap , thanks man some great ideas there as im typing this im having a glass of milk:D
thanks again dude ill look them up in google.