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advice on weights programe

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  • 10-07-2017 11:52pm
    #1
    sanex
    Closed Accounts Posts: 59 ✭✭


    just looking for some advice,using weight machienes the last few months in the gym,the lat pull down,butterfly machiene and the chest press,i started off at a weight of 20 on all these doing two sets of eight but i have now increased this to 3 sets of 10 doing 35 on the chest press 35 on the butterfly machiene and 45 on the lat pull down

    to see better effects would i be better to increase my weights and do less sets,i am building strenght but i dont seem to be toning up

    thanks in advance


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    #2
    cmyk
    Registered Users Posts: 1,357 ✭✭✭cmyk


    sanex wrote: »
    lat pull down,butterfly machiene and the chest press

    If that's all you're doing then it'll be best to find a balanced programme. You've got the right idea with increasing weight/volume over time though. There are plenty here that can help you develop a decent beginners programme.
    sanex wrote: »
    i am building strenght but i dont seem to be toning up

    Without nutritional changes you're unlikely to see much progress at all. Toning up is essentially losing bodyfat so your diet will have to reflect that.


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    #3
    GiftofGab
    Registered Users Posts: 2,381 ✭✭✭GiftofGab


    Do the gym programme "Starting Strength" or "Stronglifts". Absolute game changers.
    It's a full body routine that works on progressive overload (always improving weights on the bar).
    The most important things at your stage are 1. Consistently 2. Progressive Overload 3. Compound Exercises


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    #4
    Zillah
    Registered Users Posts: 17,371 ✭✭✭✭Zillah


    You have a serious addiction to starting threads and ignoring advice: click


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    #5
    endacl
    Registered Users Posts: 22,280 ✭✭✭✭endacl


    Zillah wrote: »
    You have a serious addiction to starting threads and ignoring advice: click
    Every thread started is a calorie burned, dude.


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    #6
    sanex
    Closed Accounts Posts: 59 ✭✭sanex


    cmyk wrote: »
    If that's all you're doing then it'll be best to find a balanced programme. You've got the right idea with increasing weight/volume over time though. There are plenty here that can help you develop a decent beginners programme.



    Without nutritional changes you're unlikely to see much progress at all. Toning up is essentially losing bodyfat so your diet will have to reflect that.

    thanks for the advice,what other machienes should i start using? the gym i go to has a limited enough selection


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    #7
    sanex
    Closed Accounts Posts: 59 ✭✭sanex


    GiftofGab wrote: »
    Do the gym programme "Starting Strength" or "Stronglifts". Absolute game changers.
    It's a full body routine that works on progressive overload (always improving weights on the bar).
    The most important things at your stage are 1. Consistently 2. Progressive Overload 3. Compound Exercises

    thanks for the reply, i must check this out


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