Need program / free weight advice

BlazingSaddler · 2013-03-12 12:29:40

Hi all. I am no stranger to the gym but generally steer clear of the free weights. I am late 30's, 6ft and 13 stone. I generally go to the gym for 45 mins, 3 or 4 times a week (between 9 & 10am). I normally use the resistance machines and do maybe 10 mins CV. I feel it's time that I stepped it up a gear though. I would…

12-03-2013 01:29PM

#1

BlazingSaddler

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Hi all. I am no stranger to the gym but generally steer clear of the free weights. I am late 30's, 6ft and 13 stone. I generally go to the gym for 45 mins, 3 or 4 times a week (between 9 & 10am). I normally use the resistance machines and do maybe 10 mins CV. I feel it's time that I stepped it up a gear though. I would like a bigger upper body (pigeon chest) / biceps / triceps and my thighs are stick thin. Can you point me in the right direction please?, do I need to start on the free weights?, also I don't think I eat too well. I try to eat chicken wings or drumsticks after a workout and maybe a boiled egg sandwich / wrap. I would then eat my main meal around 7pm but as the wife's a veggie it'd normally be stir fryed veg or chips and a pie or processed meat (so not good). Do I need more meat in my diet?
Thanks!

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#2 12-03-2013 02:23PM

LuckyLloyd

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http://www.boards.ie/vbulletin/showthread.php?t=2055963342

There is a lot of useful information above.

If you want a bigger chest, upper body and legs you would need to train your chest, upper body and legs PLUS eat a caloric surplus (more calories than you burn) PLUS allow yourself adequate sleep and recovery between training sessions.

If you want to look "ripped" then you should be aware that such a look is a matter of body fat percentages.

Either way, don't just train chest, biceps and do a leg press machine once a week - your body requires balance and compound lifts to start. It sounds like you would be beginner to weight training, so a book like Starting Strength would be an excellent place to start if you are serious about getting stronger in a safe and time efficient manner - even at your age range.

As for diet, if you were engaged in a consistent workout routine your body should be getting plenty of protein - and it is better to get it from meat and eggs than supplements. Things that once had a face / fish; vegtables; fruit; nuts = good. Bread; processed foods; a diet ratio weighted heavily towards carbs = bad.

If you have disposable income to throw at this there are training programs / coaching options out there that would be well worth it long term in comparison to a mere commercial gym membership.

But seriously, the link above is a great place to start.

Best of luck.

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