basic weights help

jogdish

Hi,
So I am looking to for want of a better word, look like a man - not after huge muscles just want them to look like I am capable of work. Hopefully that makes sense.


Given my current gym I don't always have access to every machine so what I do is the following:


Lat pull down 40kg, 3x10
Double arm row, 60kg, 3x10,
biscep standing curl (sorry don't know the exact names), 2x12kg, 2x10
me laying flat on a swiss ball arms out wide brought up to above chest, 8kg on either side, 3x10


Of the above I get done about three of that list along with cardio etc.


Anyone have any ideas on how to improve the above?

IvoryTower

"I don't want to be big/massive" tends to be what we all say when we start off. You won't be long learning that it takes a lot of time, dedication and a hell of a lot of food to to end up like that, so don't worry about it

I'd recommend getting a decent personal trainer to get started if you can afford it.

silverharp

don't forget leg day :pac: . as above get some basic sessions from a trainer , next step would be to start using free weights, dumbbells are straight forward.

bladespin

Forget the isolation stuff like curls and flies and do more compound lifts.

Avoid the machines and work with free weights.

The_Honeybadger

I was like you OP I used to go in to the gym and use whatever machines were free etc it won’t get you far.

I only started making progress when I started using a personal trainer and he laid out a proper programme for me based around the compound lifts, accessories and core work.

I was afraid to go near the free weights and barbells for fear of making a fool of myself but once you learn how to use them properly you’ll be flying. Get a personal trainer for a while if you can afford it. Once you know what you are doing you will have it for life.

softmint13

I was like you for a while, I didn't see any noticeable change until I started doing Stronglifts 5x5.
That was about 4 years ago. With the little I've learned in between I would recommend getting a book called "Starting Streangth", reading it and following it. Its the best collection of all you need to know that I've stumbled on. I still follow the strength program in it and do Crossfit for some general cardio fitness and fun.
Heavy compound lifts with good form while continually adding weight is the summary.
Good luck

somesoldiers

softmint13 wrote: »

I was like you for a while, I didn't see any noticeable change until I started doing Stronglifts 5x5.
That was about 4 years ago. With the little I've learned in between I would recommend getting a book called "Starting Streangth", reading it and following it. Its the best collection of all you need to know that I've stumbled on. I still follow the strength program in it and do Crossfit for some general cardio fitness and fun.
Heavy compound lifts with good form while continually adding weight is the summary.
Good luck

I'll second Strong Lifts, though it has it's critics, was great for me starting off with zero experience. the app is free, there is a new closed FB group with direct-ish access to sensei Medhi!