Help getting started

B

boldon mackem

0
Can anybody suggest a routine to follow to get me started on the route to beach body-dom?

I'm mid 20's and reasonably fit, but what you would call slight build build, I'm not skinny, but certainly not fat, probably around average size for my height (11 stone v's 5'11")

What I want to do is just develop a bit of muscle mass, all over. You know the decent Pecs, flat stomach, get rid of my girly arms (No offence girls !).

I'm a member of my local gym, which has quite a good free weight section and tons of weight machines. However I don't really seem to be seeing results or feeling stronger after using these on & Off for 3 -4 months, I don't really have a routine and kind of copy what ever excercise the bloke next to me is doing.

What I am looking for is a routine I can stick to and really start to feel confident about.

Thanks for your help.
 
boldon mackem said:
Can anybody suggest a routine to follow to get me started on the route to beach body-dom?
Click to expand...

You mean write you one? No

Or we would start charging $100 per program.

But what we can do is ask you to type up what your doing at the moment and we cam tell you what to change and improve on.
 
Ok sorry about that.

At the moment I do:

Mon - 45mins cardio followed by 3 sets of 7 reps of bench press, incline press, and butterlfy curls (not sure if thats wha tthey are called). Then 3 sets of 7 on the cross over bars.
Tue: 75 mins cardio in a Kickboxing session (loads of running, sit ups, press ups, punching)
Wed: 60 mins in boxercise session. Possibly 20 mins weights session on back

Sat: 3 sets of 7 reps of shoulder excerices and then biceps (followed next week by triceps & alternating every week).

Thats what I do at the moment. And I am not really seeing any improvement.
 
well for a start your not going to put on any muscle like that.
If you want to add some lean muscle then you need to work the whole body.

- cardio comes after weights, You need all your energy for lifting, and cardio is just to burn fat, so why would you do cardio 1st?

- do full body workouts 2times a week.*

- for sets and reps... 3 sets of 7 is more for building strength, if your just looking for size go with 3 sets of 15 one day and 4 sets of 10 in your next workout.

* a full body workout uses the whole body in one workout. The main muscle groups are...
Chest - pecs
shoulders - delts
back - traps, lats
core - abs, lower back, obliques
legs - glutes, hams, quads

make sure you are working all of these muscles. You do not need to isolate your arms as you will already be working them in a practical way with the other exercises.
 
Should I be doing 3 sets of 15 at maximum weight or should I drop it down a couple?

For example I bench press around 24kg, but struggle when i get to the 6 & 7th, so should I drop down to 20kgs for the 15 and maybe 22 for the 10 reps?

should the full body workouts be instead of isolating muscle groups or should I do those on top. i,e Chest days in between full body days?

(Sorry to be a pain i nthe arse over this but as you can tell, I'm pretty much a novice)

I am also starting to drink protein shakes from Maxi muscle also (good ??)
 
No pain at all, this is why we are here.
Protien is good, but its better to get all your protein thru your food. Start a thread in the nutrition for ppl to check your nutrition. Maxi-muscle is very over priced, just go for a cheap 100% whey protien isolate.

Oh yeah, your going to need to drop down quite a bit. You dont want to be failing at the end of every set.

No need for isolation. Isolation exercises are more for gym instructors than you. Its just so that your waisting your money and staying safe.

Do full body twice a week, for 4 weeks then go on to 3 times a week for 4 weeks, then we can look at a different style of program.
 
Brilliant thanks for this mate !! i'll give it a go and let you know how I get on.

I'll try and find something I'm good at and help you in the future.
 
You must log in or register to reply here.
Back
Top