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Weight Training For Beginners

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Key to looking good is not weight/cms/max lifts etc - its about being "ripped" IMO. I reckon the pursuit of lifting big weights is wasted effort - cardio and eating heathly (with weights) is what gives the best and ideal shape. (gorillas in the gym impress no one...ha ha)

L Plate - I also lost friends when I was young as I was way too much into it (not even half as much as you, and I'm sure you could break me in half....ha ha) - reckon that's brilliant advice for the OP, just enjoy it and then its a two fold benefit.

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www.scoobysworkshop.com. Learnt alot from this bloke and it's free, funny *beep* aswell. Actually 1 of very few men who knows what he is talking about. Answers emails real quick when asking for advice,has diets,training programs for beginners to elite and a heap of videos.

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Thanks for info/ tips guys, appreciate it !

So basically I need to lift as much as I can, but how many reps? Focus on 2 muscle groups per workout...Gatorade plus protein shake after workout...how long should a work out last?

And if I think it's taking too long...get on the juice hahaha

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45mins to a 1hr, reps depends, I try to hit failure at around 8to10 reps. That rep range works for me, but everyone is different. That is something you have to workout your self really, some grow with low reps, some grow with high reps. Just try a few things until you find it works.

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I would suggest counting calories. What do you do for a living? I can give you a rough guide on how much you should be consuming. I would also suggest per and post workout protein or energy shakes. Because your already exercising the best way to increase results would be to change your diet and perhaps get a good mate to help you work out good and proper!. Don't look in the mirror and read the scales everyday. Once a week is normally best for your mindset. If you were really really keen I could scribble out a cycling calorie diet to help your metabolism along.

What kind of cardio are you doing mate?

ATM I'm working casually as a chef.. Diet I have changed, but I reckon I should do more.. What I eat is, breakfast I have cereal (weetbix), lunch usually a piece of meat and steamed veg, afternoon snack is very random and usually something not so good for ya, dinner is a piece of meat and veg again..after dinner maybe a yoghurt, fruit or something... I have cut bread, rice, pasta etc.. out but would rarely have some. Working these gay hours I do its hard to get a mate to work out with, when I had my cousin working out with me (I worked normal hours) we went hard and pushed each other, when he cbf id make him workout and same if I cbf, imo the best way to work out.. I don't really get on the scales, I would rather see myself loosing weight then jump on the scales and record every gram that I've lost... A suit and a few pants/tops fit again lol... For cardio, I mix it up with exercise bike, walking, running and skipping (getting pretty good at skipping I might add) About 30-60min a day of cardio depending and 30-45min weights. total from 1-1.5 hrs workout time.

I'd like to take a look at that cycling calorie diet if you wouldn't mind..

Cheers Mike.

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This should put 1 to 1.5kg a month with proper training.

Meal 1- 6 boiled eggs,1 1/2 cups of oatmeal in water,protien shake.

Meal 2-300g chicken breast[ boiled ] 150g broccoli,150g brown rice

Meal 3- 200g tuna chunks in oil mixed with spinach and 200g of whole meal pasta.

Meal 4- stirfry beef or kangaroo mince mixed with vegies

Meal 5-Beef or kangaroo steak and a bowl of steamed vegies

Meal6-4 scrambeld eggs and 200g of salmon.

meal 7-1 cup cottage cheese with cinnamon 10 mins before bed.

After training have protien shake with water and no grog or party drugs. Stick with it and will guaranteed to put 12 to 15kg on in a year.

Sounds mighty good to me!

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ATM I'm working casually as a chef.. Diet I have changed, but I reckon I should do more.. What I eat is, breakfast I have cereal (weetbix), lunch usually a piece of meat and steamed veg, afternoon snack is very random and usually something not so good for ya, dinner is a piece of meat and veg again..after dinner maybe a yoghurt, fruit or something... I have cut bread, rice, pasta etc.. out but would rarely have some. Working these gay hours I do its hard to get a mate to work out with, when I had my cousin working out with me (I worked normal hours) we went hard and pushed each other, when he cbf id make him workout and same if I cbf, imo the best way to work out.. I don't really get on the scales, I would rather see myself loosing weight then jump on the scales and record every gram that I've lost... A suit and a few pants/tops fit again lol... For cardio, I mix it up with exercise bike, walking, running and skipping (getting pretty good at skipping I might add) About 30-60min a day of cardio depending and 30-45min weights. total from 1-1.5 hrs workout time.

I'd like to take a look at that cycling calorie diet if you wouldn't mind..

Cheers Mike.

For the safest quickest results try this

2200

2200

2200

1700

1700

1700

1700

Aim for 150-200 grams of protein and I would switch the weetbix in the morning to a 4 or 5 egg white omelette with Half a tin of bakes beans on tip. Change your coffees to black with a sweetener. I can recommend using my fitness pal to count your calories. If you h e a iPhone you can simply scan the barcode, if not its free over te net. If that plan leves you really really mal nourished add 100odd calories to each day. Try to get the high days coinciding with your weight workouts and the low days with your cardio. I normally don't count the intake of protein after the workout as you just make it hard for yourself, best of luck mate!

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As I said there is so much information out there and everyone has and has there own ideas on what works and what doesn't you only have to pick up a bodybuilding mag or even a mens health to see that there is 10 different exercises for every muscle in your body and everyone will tell you that theres is the best.

This is SPOT ON, every mother fu^ker out there has their own idea, It's be best for you to get a program done and than you can see which of those exercises work for you and which ones don't and you can try different exercises for the same muscle groups as you go. After a while you get a pretty good idea of what suits you.

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+1

At the end of the day all the (sensible) weight/cardio programs will be very beneficial - no way of determining which is "best", I would just pick one that sounds suitable for you and get on with it......ha ha.

Edited by CBXRT

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Plenty of advice in those posts. I think keeping your carbs down at night helps with fat reduction. Low impact exercise ( just walking) keeps your metabolic rate up and cortisol levels down which also helps with fat reduction. Its not great cardio but if you weigh 100KG I'd strongly advise you NOT to road run and you will thank me when you reach 50 because your knees will still be good. Gym machines these days do as much in terms of fat burn without bashing your joints to pieces.

Protein sources - plenty available and all of the above recommendations are successful depending on just how dedicated you are in terms of diet and meal planning. IMO, protein after training sessions really helps because muscle overload, repair etc is what produces muscle mass.

Training - Get some basic conditioning first and a few sessions with a P/trainer might help you. Then figure out what you want to get in terms of your gym work. IMO - Low reps for strength (5 x5 or 6x6 with 75/80% of your best single lift). For bodybuilding (mass for appearance) 8 - 15 reps and more than one type of exercise for each body part. You have to experiment a bit because some people build on a lot of sets / reps and others on less. For anaerobic capacity - lighter weights done against the clock (1 - 2 minutes) and that is more about short term endurance. A good example of all of this is the programmes they give any of the players in the rugby codes. They are a fair start and you can increase/reduce the workload and exercise types to suit.

Finally, you actually do have to rest between sessions. Your body repair / recovery systems will slightly accelerate when you train but not that much. Steroids assist recovery and growth. We all know people take them and get what they want - but some of us know people who paid a very high price for an extra inch on their arms just to pose at the beach.

Edited by BRK

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Don't over rest either, bout a minute or so max between sets. Also always concentrate on your form, you would be supprized how much harder some exercices can be when your actually doing them properly. Chin ups for example.

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130kgs is okay if it's muscle, bone and dick.. I'm 6'4" and used to be stuck on 72kg no matter how much exercise. Then got a government job..

I'm 199cm (I think that's about 6'4" in the old language) and I've always weighed 72-74kg from since I stopped growing. I haven't put on any weight since starting my job, although I do plenty of walking around during the day.

I obviously have a good metabolism though cause it's almost impossible for me to put on weight no matter how much I eat. My grandfather has a video of me at his 70th birthday where I chowed through a piled plate of prawns (don't let me near prawns, I'll devour them, haha), four sausages, chicken legs, wings, random bits, etc, a piece of steak, whole heap of vegies, plate of chips and nuggets, bowl of ice cream, lollies, etc. Plus I had at least 4 or 5 glasses of coke.

Mum used to make me two sets of dinners at one point. Both the same but two plates worth as I eat so much. I don't eat that much any more though, lol.

So it does really depend on the person. I can go to Macca's and not put on any wait while one of my 'larger' mates will put on a kilo after eating Macca's.

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You're a skinny fat person. I'm a lot like you.

You can still be unhealthy without being over weight.

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I'm 199cm (I think that's about 6'4" in the old language) and I've always weighed 72-74kg from since I stopped growing. I haven't put on any weight since starting my job, although I do plenty of walking around during the day.

I obviously have a good metabolism though cause it's almost impossible for me to put on weight no matter how much I eat. My grandfather has a video of me at his 70th birthday where I chowed through a piled plate of prawns (don't let me near prawns, I'll devour them, haha), four sausages, chicken legs, wings, random bits, etc, a piece of steak, whole heap of vegies, plate of chips and nuggets, bowl of ice cream, lollies, etc. Plus I had at least 4 or 5 glasses of coke.

Mum used to make me two sets of dinners at one point. Both the same but two plates worth as I eat so much. I don't eat that much any more though, lol.

So it does really depend on the person. I can go to Macca's and not put on any wait while one of my 'larger' mates will put on a kilo after eating Macca's.

This is me.... I used to eat everything in sight and hit the gym everyday. I just get stronger and not bigger. Was so frustrating. I am 6'3 and have stayed on 74kg for as long as I remember.

I don't eat junk any more either. Red meat, chicken and veg everyday. lots of fruit for energy. Pub or restaurant once, sometimes twice a week.

Hopefully this madness will stop.

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Go get a hard labouring job. Something like mixing mortar for a plastering team. I went to kick a plastering labourer off the job once and backed down a little when I saw the size of his muscles. He wasn't big but ripped.

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If you were hitting the gym and didn't get any size you were probably doing something wrong. How hard were you training?

Was lifting the heaviest possible. 10x3. Or 6x5

Wasn't really getting bigger just more toned. I have around 5% body fat and cannot put any more on.

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With Dillz there mate..

My problem at the time was my diet perfectly matched my gym workout but didn't take into account that I was working in a very physically demanding job.. I was able to tone muscles but not build any. Once I changed jobs I kept up the exercise and ended up at 94kg.. Which I think is a much better height for someone who's 195cm tall..

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You're a skinny fat person. I'm a lot like you. You can still be unhealthy without being over weight.

Well yeah, having Macca's for Lunch, Dinner, Breakfast, Lunch, Dinner, Breakfast, Lunch, Dinner while doing Schools Spectacular was not at all healthy. I was the envy of every other student though as I put on 250g compared to everyone elses kg or more.

I am really skinny and really tall. My Jeans are 32/39 (I.e. custom made cause no-one makes them that tall for that waist size, lol).

This is me.... I used to eat everything in sight and hit the gym everyday. I just get stronger and not bigger. Was so frustrating. I am 6'3 and have stayed on 74kg for as long as I remember. I don't eat junk any more either. Red meat, chicken and veg everyday. lots of fruit for energy. Pub or restaurant once, sometimes twice a week. Hopefully this madness will stop.

I think, like me, you're just genetically pre-disposed to not altering your physical make-up.

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Go get a hard labouring job. Something like mixing mortar for a plastering team. I went to kick a plastering labourer off the job once and backed down a little when I saw the size of his muscles. He wasn't big but ripped.

I used to pick bananas, cut and hump myself if anyone knows it, I was 175cm and 52kg - we had some paddocks where the bunches would be 70kg tops and the biggest I took was 84kg. I could easily pick up and throw mates that were 120kg when we mucked around on the piss.

Now I'm 10kg heavier, half as strong and wouldn't last half a day in the paddock.

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