weight training program

jimbling

Hello all,
I am about to start doing weights, running etc... and am just looking for advise, I realise there are other posts on this matter but had some specific questions as well...

anyway, my problem is this... I'm 27, 5'10" and a mere 10 1/4 stone... way to light... need to put on at least a stone, and would like that to be in muscle. At the moment I am pretty skinny... except for my slight beer gut.. lol...

I need to do something about it, I would like to start a home program (have a bit of a phobia of gyms) to both build strength and bulk. What should i do about this. I have a bench and two dumbells... and I can buy extra equipment if necessary (and not overly expensive or space consuming).

what Im basically looking for is an actual program for what i need above.
ie
do 10 reps of these in 3 sets
do 12 reps of these in 2 sets etc etc.... leave for a day... then blah blah blah

I feel that if I had something concrete to work on.. i would be less inclined to skip a workout etc...

(by the way, if someone just has a link to a good solid beginner program that would be great as well)

what are the best things a beginner can do to build muscle and strength.



on a side note:
abs.... I have trouble doing situps, crouches etc... get lower back pain. I have also tried ab-rollers etc and not as bad but still i feel that i could get more out of ab training if I didnt get the back pain.

I have been looking at these slendertone type thing... and was wondering has anyone tried one or know much about them... are they any good for muscle training really? i have my doubts that there anything but a toy.. but im open to anything.....

Einstein

if you actually want to add weight etc, your diet is massively important. Normally there are protein shakes etc that can help you gain weight, but be careful, if you don't have a proper fitness regime, that added weight can just stay as fat!

Other users will have more experience when it comes to gaining muscle and using the shakes.

Good luck

D..

jimbling

yes, I agree with you and have thought about it a lot. But decided I would prefer to get into the fitness regime first, and be confident that I am capable of working the protein properly... and as u said avoid just getting fat.....

Mr E

As divers said, diet is the most important thing when bulking up.

Try for 2 exercises per large body part (chest, back, quads), and one exercise for other muscles (biceps, triceps, calves, hamstrings). Do 2-3 sets of each, and aim for 8 to 12 reps (no less than 8 and no more than 12). I use exrx.net as a guideline to design my own programs (use the muscle directory to pick a muscle you want to target, and pick an exercise to hit that muscle). Go light to start off with (your body won't be used to exercise).

Keep a diary of your progress (use a spreadsheet). Write down the number of reps you've done, and how hard you find an exercise (on a scale of 1 to 10). If you want a template, PM me. For example:

DB Chest Press 15kg (8,10) [8 is the number reps, and 10 is the difficulty]

So when you get to the stage that you can do 8-12 reps no problem, increase the weight. You'll make good progress that way, and you're not guessing at the start of each program (or worse still, not progressing).

Change your program every 4 weeks (you body adapts to a program in a few weeks, so you stop getting the benefits).

For abs, if you have a sore back, try using a swiss ball (a big inflatable ball - a few quid in Argos or any sports shop). The ball will support your back when you're doing situps.

Slendertone - useful for people who are recovering from accidents or long periods of immobility (where muscles have become incredibly weak). Not much use for able-bodied people, so don't waste your money.....

Hope this helps!

jimbling

thanks... that is some interesting information... and that website looks to be very good... ill try and get a program together using the info i find there...
thanks again...

Transform

I would recommend that you go to a gym for even a short time to get trained on how to perform the exercises (most gyms do summer short term offers).

You will not learn this on your own - otherwise open the golden pages and get a trainer for a few sessions.

From my experience i would get questions like yours all the time and the only people that actually do anything are the ones who learn proper form, eat right and have booked appointments with a professional who can push them to new heights.

johnnyc

Transform wrote:

I would recommend that you go to a gym for even a short time to get trained on how to perform the exercises (most gyms do summer short term offers).

You will not learn this on your own - otherwise open the golden pages and get a trainer for a few sessions.

From my experience i would get questions like yours all the time and the only people that actually do anything are the ones who learn proper form, eat right and have booked appointments with a professional who can push them to new heights.

totall agree with your comments transform.jimbling i was in the same boat as yourself having a phobia about the gym but most people who join a gym are like yourself they have that phobia. It has to be the best decision i have made it has made me more self confident. The trainers in the gym will put you on a program and show u how to perform each exercise. which is esential if you dont want a bad back and you want to see gains.

jimbling

ill give a think about the gym thing.... although the other problem is that I dont really have a gym close by... which may cause me to not go out of awkwardness etc... i feel that if i am working from home, I could get into a good routine...

Im not completely new to the game... I did go through about a 6 month spell during college where I was regularly attending the gym (twice a week).. but I didnt get training from pro then either... and as you said I didnt really get the gains properly.

I have two friends that are qualified fitness intructers... although neither is practising this... but I could get advice from them.

On the matter of diet... I am deffinetly not eating right, and this could pose a problem... i have always been a picky eater

currently my regular diet is something like the following.... a bowl of cerial in the morning... then maybe a sausage roll (i know) and a tea at breakfast at work. Then a sandwich or roll at lunch..... and a dinner that normally comprises of chicken beans and potatoes.... Spag bol is another regular. And thats about it... i could start having tuna sandwiches etc things like that... cut out the sausage roll..... what other advice is there on diet?? im sure i could find some foods that I like and would work for me.....

How U Like That

I have the same problem as you "jimbling". I'm about 6'01" and only weigh 154lbs and recently I have started doing Anthony Ellis' fitness plan. I found it at www.musclegaintips.com and I've found it to be very helpful. just subscribe to the free 5-part muscle gain report and you will notice a big change in the way you look and feel. It will clearly tell you what you should be eating and what weights to use etc, etc. hope it proves helpful.

johnnyc

i was 6ft & 11 stone when i started the gym. keep going about 4-5 times a week and have a proper diet and the gains will come. you are doing a weight program you should also throw a cardio program in as well it is so benefical . now i am 13 stone but still want to put on more mass and increase my strength and build.