Total Newbie Questions Weight Training...

Lawros Tache

Hi All,

Firstly apologies if this is in wrong forum and/or annoying anyone with the dumbass newbie questions, but i'd really appreciate some answers on these if possible...

Bit of background first...

3 years ago i was 21 stone (i'm 5' 10") no muscle bulk, just pure flab. Long story short and through diet and excercise i'm now 12 stone 10. I'm 36 years old by the way.

Anyway, through the excercise (walking at first, then jogging) i'm in relatively good shape, and dont seem to have any of the excess skin that big weight losers seem to get, thank god!

Could still probably do with losing half a stone/ maybe 10lbs just to tighten things up but to be honest i'd rather start some sort of weight program to build up muscle underneath and tone up that way, even if my weight stayed the same i'd be delighted if i simply looked good. (The actual weight i am doesn't really bother me anymore, i'd prefer to look good)

I should emphasise that i do NOT want to bulk up... i simply want to tone things up without gaining bulk, big muscles do not do it for me and i'm really enjoying just walking into a shop and buying clothes off the shelf ;-)

I've been doing some research online and of course this forum is pretty much brilliant but i do have a few questions if anyone has the time... I have access to excellent gym facillities in work for free so equipment is not an issue, but there is no personal trainer there who i could put my questions to and cant really afford one either to be honest so that rules out gym outside work, hence the request for freebie advice...

I gather light weights and heavy reps would be the method which would suit my purposes best? I'd like to concentrate on pecs & abs but obviously not limited myself to those, my shoulders, arms and legs are quite cut already, probably from all the running.

What exactly would constitute light weights and heavy reps?

How many sets would i need to do?

What equipment would you recommend to me?

Everyone seems to be into protein shakes and fat-blockers and stuff like that, i'm completely lost when it comes to this sort of nutrition. Are they any advantage? Or really only for those wishing to gain bulk?

This may seem like a really dumb question, but when it comes to my pecs, i would like them to be more "flat" and defined, rather than... how can i put it.... those body-builder's pecs that kinda look like breasts. Is this a genetic thing, or does the type of excercise you do determine that? Apologies if i've offended any of you body-builder types out there...

Once again, apologies for the length of the post, and thanks to all for reading and answering.

FunkZ

It takes years to bulk up. Ya do not get big for lifting weights for a day, a week, not even a month dude. Fcuk it you're gonna look very big after a year either.

Google starting strength and do that.

EileenG

Forget the fat burners and other stuff. A scoop of whey protein after lifting is no harm, gives a small advantage, but it's not essential.

For best results, concentrate on the compound lifts using free weights. Squats, deadlifts, bench press, military press, stiffleg deadlifts, pull-up, dips, bentover barbell rows, wood choppers, etc. Start with three sets of ten reps, with weights as heavy as you can manage. Pick the weight you think is right, then go one heavier. Most people pick a weight that's lighter then optimum. According to research, a weight that's 80% of your 1 rep max is about right.

Bulking up doesn't happen by accident. Bodybuilders didn't get to look like that by accidently picking up a barbell one day. It takes years of PTA (pain, torture and agony) and serious amounts of chicken breast and rice to look like that.

Lawros Tache

Thanks for the replys guys, really appreciate it.

Maybe i gave the wrong impression, but I dont actually think that i'd start sprouting muscles within a week or two, believe me i know exactly how long changing your body shape can take!!
But seeing as i know absolutely nothing about weight training, i just wanted to ensure i was starting off on the right foot, so thanks again.