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PassionFord Regular
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From: lincolnshire
tips required please
hi all, my names dan,
ill give you a bit of back ground to help explain my story, not that there is much of one lol
i have always been a skinny lad at 6 ft, i played football as a kid untill i went up to secondary school where i was introduced to rugby, that was that football became boring and rugby was everything, i played for school for a few years till a coach from town came to ref a game and asked me to come along and train for town, so by the time i was 14 i was playing two matches a week and training 4 times on top of the matches.
i played second row all the way up to 16 when i finaly gave up due to injuries, i now havce a shoulder that will dislocate when ever i want it to a nose which i can move from side to side and i did end up with phsyatica (sorry for the poor spelling) due to a back injury...
i recovered from the back injury although every now and again in realy cold weather my left ;leg will go numb and went back to rugby at 18, i played for about a year again at second row because it is the only place i ever played, even though i was far too small to play in the pack.
i even took some abuse on and off the pitch from teams we would play against, but it got annoying to tell some one i played rugby which is a game i enjoy and feel proud when playing then explaining that im a second row player, every one does a double take and says yeah right.... and i dont blame them when you look at me, i managed to get away with it due to the fact i managed to develope the right technique over the years.
But peoples reactions got to me and in the end i stopped telling people i played rugby and i again had to give it up due to another long lasting shoulder injury.
i quit just before i turned 19.
i am now twenty and want to go back to rugby,
i have set my self a 6 month target to get fit enough and to build enough muscle to protect my shoulder and look the part on the field as well as perform better as a player, i no longer wish to play as a second row man but i am aiming for a flankers position, i have been training on my own for the last two weeks, doing alot of pushbiking and a small amount of running when i have time, the mrs bought me some weights for my birthday in march and i have also been doing a small session on the weights each day, the mrs says she can see a difference but i cant.
any ways, i have not long lost my job, also on my birthday
so do not have the money to pay for gym membership, so i intend on using my bike running and the free weights i have at home to get fit enough and strong enough to play rugby.
i hope that was not to long and also that it made sence.
basicly i have been doing bicep curls, tricep curls... i thing thats what they are called, and while layed on the floor with my arms out to the side lift weights up till the touch and then down again.... again i dont know the name sorry.
i was wondering if any one could suggest some good websites to help me or suggest the best sort of foods i should be eating as i know i should sort some sort of diet out to match my training but i have no clue about what to eat or how much etc, also i know know how to do the above weights that i described are there any others a can do using the free weights i have at home?
i am very keen to go back and i enjoy excersise and have been enjoying the weights, this is something i realy want to have make a go of! so any help would be realy aprreiciated.
many thanks in advance hopefully that wasnt too long winded and makes sense,
cheers
dan.
ill give you a bit of back ground to help explain my story, not that there is much of one lol
i have always been a skinny lad at 6 ft, i played football as a kid untill i went up to secondary school where i was introduced to rugby, that was that football became boring and rugby was everything, i played for school for a few years till a coach from town came to ref a game and asked me to come along and train for town, so by the time i was 14 i was playing two matches a week and training 4 times on top of the matches.
i played second row all the way up to 16 when i finaly gave up due to injuries, i now havce a shoulder that will dislocate when ever i want it to a nose which i can move from side to side and i did end up with phsyatica (sorry for the poor spelling) due to a back injury...
i recovered from the back injury although every now and again in realy cold weather my left ;leg will go numb and went back to rugby at 18, i played for about a year again at second row because it is the only place i ever played, even though i was far too small to play in the pack.
i even took some abuse on and off the pitch from teams we would play against, but it got annoying to tell some one i played rugby which is a game i enjoy and feel proud when playing then explaining that im a second row player, every one does a double take and says yeah right.... and i dont blame them when you look at me, i managed to get away with it due to the fact i managed to develope the right technique over the years.
But peoples reactions got to me and in the end i stopped telling people i played rugby and i again had to give it up due to another long lasting shoulder injury.
i quit just before i turned 19.
i am now twenty and want to go back to rugby,
i have set my self a 6 month target to get fit enough and to build enough muscle to protect my shoulder and look the part on the field as well as perform better as a player, i no longer wish to play as a second row man but i am aiming for a flankers position, i have been training on my own for the last two weeks, doing alot of pushbiking and a small amount of running when i have time, the mrs bought me some weights for my birthday in march and i have also been doing a small session on the weights each day, the mrs says she can see a difference but i cant.
any ways, i have not long lost my job, also on my birthday
so do not have the money to pay for gym membership, so i intend on using my bike running and the free weights i have at home to get fit enough and strong enough to play rugby.i hope that was not to long and also that it made sence.
basicly i have been doing bicep curls, tricep curls... i thing thats what they are called, and while layed on the floor with my arms out to the side lift weights up till the touch and then down again.... again i dont know the name sorry.
i was wondering if any one could suggest some good websites to help me or suggest the best sort of foods i should be eating as i know i should sort some sort of diet out to match my training but i have no clue about what to eat or how much etc, also i know know how to do the above weights that i described are there any others a can do using the free weights i have at home?
i am very keen to go back and i enjoy excersise and have been enjoying the weights, this is something i realy want to have make a go of! so any help would be realy aprreiciated.
many thanks in advance hopefully that wasnt too long winded and makes sense,
cheers
dan.
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Joined: Jul 2005
Posts: 34,090
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From: The Pool.
Well you need to get a good routine going, and a good diet going. The diet is the hard part and sticking to it can be difficult. You need a good 6 meals a day and this can include some clean carbs' like Wholemeal bread, Pasta, Rice, Potatoes, and so on. You also need a good source of protein with the meal, such as Fish, Eggs, Steak, Chicken, Turkey etc.
At the moment I'm having 4 good meals and 3 protein shakes. If you are new to training you can train each bodypart twice a week if you like, as you will only be lifting small weights I imagine. I did this for about 8 months with really good gains, and now I am on once a week.
You can still create a great physique without joining a gym, although I think it's best if you can as you get to socialise etc, and you enjoy it more. But with the correct equipment at home you'll do just as good. Just make sure you are training intensly and focusing on the training, and not in between answering the phone and having a chat etc.
Here are some great videos on nutrition, and this same guy trains from home and let's be honest, he's in fantastic condition.
http://www.scoobysworkshop.com/
Have a read through it, he has loads of fantastic videos on nutrition and excersising at home. You'll learn a lot from him. I hope this helps,
Benni.
At the moment I'm having 4 good meals and 3 protein shakes. If you are new to training you can train each bodypart twice a week if you like, as you will only be lifting small weights I imagine. I did this for about 8 months with really good gains, and now I am on once a week.
You can still create a great physique without joining a gym, although I think it's best if you can as you get to socialise etc, and you enjoy it more. But with the correct equipment at home you'll do just as good. Just make sure you are training intensly and focusing on the training, and not in between answering the phone and having a chat etc.
Here are some great videos on nutrition, and this same guy trains from home and let's be honest, he's in fantastic condition.
http://www.scoobysworkshop.com/
Have a read through it, he has loads of fantastic videos on nutrition and excersising at home. You'll learn a lot from him. I hope this helps,
Benni.
Thread Starter
PassionFord Regular
Joined: Sep 2009
Posts: 351
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From: lincolnshire
cheers benni, thats great, i have been roughly working out 5 times a week, usualy doing weights in the evening, occasionaly running in the morning and biking each day every where i go, plus mor to make sure i have used the bike for a good 40 minutes.
i have just managed yesterday to move up from 12.5 kilo to 15 kilo which on the dumbells so in perspective to what your probably lifting im not doing a huge amount but i try to make the weights last for at least an hour.
and from what your saying i am not too far off the diet side of things but i need to eat a lot more.
i have just managed yesterday to move up from 12.5 kilo to 15 kilo which on the dumbells so in perspective to what your probably lifting im not doing a huge amount but i try to make the weights last for at least an hour.
and from what your saying i am not too far off the diet side of things but i need to eat a lot more.
Ban[B][/B]ned
Joined: Jul 2005
Posts: 34,090
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From: The Pool.
Eating is one of the main keys to getting big. You need a lot of calories, obviously good calories though like posted above. You say your diet is good though, so just eat more of it.
This is a post I wrote out for someone the other week, and nothings changed so won't bother rewriting it.
Shoulders.
Side lateral raise.
Front raisers.
Bent over raisers.
Shoulder dumbbell press.
Shoulder front barbell press.
Behind the neck barbell press.
Traps. (Shrugs).
Traps with the barbell.
Chest.
Dumbell press.
Flies.
Dumbell pullovers.
Sit ups. (Can do these weighted with bottles of water in a backpack)
Flat bench press.
Incline bench press (Get a board if you can and make your own incline if your bench doesn't adjust).
Back. Dumbell pull ups.
Normal pulls up for lat, front and behind. (Again can wear a backpack with the dumbell in or something heavy if it's too easy)
Bent over barbell rows.
Bicep.
Dumbell curls.
Hammer curls.
Bent over dumbell curl.
(All basically a variation of the same thing really, but not much else you can do).
Tricep.
Skull crushers with dumbell.
Overhead extensions with dumbell.
Seated dips.
Close grip bench press.
Skull crushers (Will be hard with a big barbell but possible and heavy at first.
Youtube those excersises, and see how you get on. You could do each bodypart twice a week if you are a beginner, as you're lifting lighter weights and will see good gains this way. Then as the weight gets heavier, like in about 12 months come down to once a week. More like when you feel ready really, ie more exhausted and aching. I can't tell you too much, as I'm a newbie myself, lol.
You could do it like this over five days:
Monday -Chest and bicep.
Tuesday: Shoulders and tricep.
Wednesday: Rest.
Thursday: Back.
Friday: Legs.
Or:
Monday: Chest,
Tuesday, Shoulders,
Wednesday: Back,
Thursday: Legs
Friday: Arms. (Bicep and tricep)
Legs won't be so easy at home, but you could do front raisers with a dumbell between your legs, and back raisers with a dumbell between your legs, which they must have done before they had machines. You can also do dumbell squats depending on the size of your weights.
Don't overcomplicate it. All you need to know to grow big are the basics. How to diet, train and rest. Some clown in my gym was going on about DNA Activation the other day or something or other, and then went on to tell me he stays up late on his computer. His 'DNA Activation' bollocks will be no good to him if he's tired. Forget all that and keep it simple. Don't bother with any other supplements than protein powders for now, I reckon' a lot of them are a gimmick anyway. You can look into other things when you pick up more knowledge.
I'd also reccomend you get some protein from here.
http://www.myprotein.co.uk/bulk-powd...-whey-protein/
That's the best value for money and also a very good source of protein.
Sorry it's a bit all over the place, but I hope this helps. If you had 4 meals and 2 shakes a day, a 5kg tub will last months!! Most days I have three shakes and three meals, as I think this is a good mix of food and convenience.
Benni.
This is a post I wrote out for someone the other week, and nothings changed so won't bother rewriting it.
Shoulders.
Side lateral raise.
Front raisers.
Bent over raisers.
Shoulder dumbbell press.
Shoulder front barbell press.
Behind the neck barbell press.
Traps. (Shrugs).
Traps with the barbell.
Chest.
Dumbell press.
Flies.
Dumbell pullovers.
Sit ups. (Can do these weighted with bottles of water in a backpack)
Flat bench press.
Incline bench press (Get a board if you can and make your own incline if your bench doesn't adjust).
Back. Dumbell pull ups.
Normal pulls up for lat, front and behind. (Again can wear a backpack with the dumbell in or something heavy if it's too easy)
Bent over barbell rows.
Bicep.
Dumbell curls.
Hammer curls.
Bent over dumbell curl.
(All basically a variation of the same thing really, but not much else you can do).
Tricep.
Skull crushers with dumbell.
Overhead extensions with dumbell.
Seated dips.
Close grip bench press.
Skull crushers (Will be hard with a big barbell but possible and heavy at first.
Youtube those excersises, and see how you get on. You could do each bodypart twice a week if you are a beginner, as you're lifting lighter weights and will see good gains this way. Then as the weight gets heavier, like in about 12 months come down to once a week. More like when you feel ready really, ie more exhausted and aching. I can't tell you too much, as I'm a newbie myself, lol.
Monday -Chest and bicep.
Tuesday: Shoulders and tricep.
Wednesday: Rest.
Thursday: Back.
Friday: Legs.
Or:
Monday: Chest,
Tuesday, Shoulders,
Wednesday: Back,
Thursday: Legs
Friday: Arms. (Bicep and tricep)
Legs won't be so easy at home, but you could do front raisers with a dumbell between your legs, and back raisers with a dumbell between your legs, which they must have done before they had machines. You can also do dumbell squats depending on the size of your weights.
Don't overcomplicate it. All you need to know to grow big are the basics. How to diet, train and rest. Some clown in my gym was going on about DNA Activation the other day or something or other, and then went on to tell me he stays up late on his computer. His 'DNA Activation' bollocks will be no good to him if he's tired. Forget all that and keep it simple. Don't bother with any other supplements than protein powders for now, I reckon' a lot of them are a gimmick anyway. You can look into other things when you pick up more knowledge.
I'd also reccomend you get some protein from here.
http://www.myprotein.co.uk/bulk-powd...-whey-protein/
That's the best value for money and also a very good source of protein.
Sorry it's a bit all over the place, but I hope this helps. If you had 4 meals and 2 shakes a day, a 5kg tub will last months!! Most days I have three shakes and three meals, as I think this is a good mix of food and convenience.
Benni.
Last edited by Benni; Apr 6, 2010 at 11:50 AM.
Thread Starter
PassionFord Regular
Joined: Sep 2009
Posts: 351
Likes: 0
From: lincolnshire
thats fantastic buddy, nice one , thanks for your help, i have already had 2 meals today, im assuming i shouldnt eat to soon before i got to bed,
and i have done my bike ride as well so ill hit the weights about seven tonight,
cheers again! much appreciated!
dan.
and i have done my bike ride as well so ill hit the weights about seven tonight,
cheers again! much appreciated!
dan.
Ban[B][/B]ned
Joined: Jul 2005
Posts: 34,090
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From: The Pool.
I'm really not sure on the eating before bed. Some say you shouldn't and yet people at my gym who compete tell me it's a bit daft not to as you are going without food all night. Personally, I have a shake at 8 and an apple which is my last meal. I have a shake when I awake with some wholemeal toast. It was oats but I hate them, but they are better. Then I aim to eat every 2.5 - 3 hours and usually finish up around 8 with a shake and an apple.
7:30: Shake with water and Wholemeal bread.
10:00: 100grams of rice and 100grams of chicken breast.
12:30: grams of rice and 100grams of chicken breast.
3:00: Protein shake with semi-skimmed milk
5:30: New potatoes with some Cod fish.
8:00 Apple and protein shake.
I train at 4 so I have a load of carbs' before I train and some after. You need carbs' for energy, regardless of what people might tell you. My training partner can tell when I've not slept correctly or eaten correctly, as I come in like Superman and the next thing I'm like a sack of shit.
That's roughly how I do it, but it will change according to the time I awake. If I am not in college I won't get up 'til about half 9 which means I shift it all back accordingly and will then have my last shake about 9 insteads of 8.
Today I am having fish because I got it cheap in netto, Ha Ha! But, I will say to get your chicken from the butchers if you chose to have it. I make the mistake of getting it from the supermarket as it's on offer and looks cheap. I weigh it up to have about 100grams per meal and then when it comes out the oven I'm left with a little bit of chicken and a pan full of water. So go the butchers, lol.
I will also say don't take it all too seriously. I've heard shouts like 'I train and eat to get big, not to have fun'. Well, you can have fun and get big, there's no need to be a miserable bastard!! What would be the point? You have to enjoy the journey, or you'll get fed up and give up.
Benni.
7:30: Shake with water and Wholemeal bread.
10:00: 100grams of rice and 100grams of chicken breast.
12:30: grams of rice and 100grams of chicken breast.
3:00: Protein shake with semi-skimmed milk
5:30: New potatoes with some Cod fish.
8:00 Apple and protein shake.
I train at 4 so I have a load of carbs' before I train and some after. You need carbs' for energy, regardless of what people might tell you. My training partner can tell when I've not slept correctly or eaten correctly, as I come in like Superman and the next thing I'm like a sack of shit.
That's roughly how I do it, but it will change according to the time I awake. If I am not in college I won't get up 'til about half 9 which means I shift it all back accordingly and will then have my last shake about 9 insteads of 8.
Today I am having fish because I got it cheap in netto, Ha Ha! But, I will say to get your chicken from the butchers if you chose to have it. I make the mistake of getting it from the supermarket as it's on offer and looks cheap. I weigh it up to have about 100grams per meal and then when it comes out the oven I'm left with a little bit of chicken and a pan full of water.
So go the butchers, lol.I will also say don't take it all too seriously. I've heard shouts like 'I train and eat to get big, not to have fun'. Well, you can have fun and get big, there's no need to be a miserable bastard!! What would be the point? You have to enjoy the journey, or you'll get fed up and give up.
Benni.
Last edited by Benni; Apr 6, 2010 at 12:09 PM.
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Thread Starter
PassionFord Regular
Joined: Sep 2009
Posts: 351
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From: lincolnshire
haha nice one i cant actualy eat fish which is a bit odd i know but i love chicken and steak etc, so ill just eat more of the other stuff in place of fish.
im gona experiment i think over the next few weeks or months and see what sort of rutine will suit me the best,
i have no intentions of becoming like that lol
im doing it for my self, because i want to be bigger and stronger for rugby and because i enjoy it, purely and simply, plus i already feel better about my self !
cheers,
dan.
im gona experiment i think over the next few weeks or months and see what sort of rutine will suit me the best,
i have no intentions of becoming like that lol
im doing it for my self, because i want to be bigger and stronger for rugby and because i enjoy it, purely and simply, plus i already feel better about my self !
cheers,
dan.
Ban[B][/B]ned
Joined: Jul 2005
Posts: 34,090
Likes: 0
From: The Pool.
I think you've misunderstood me, fish is excellent. It's one of the best things you can eat. Don't forget it takes ages before you notice a difference because it's such a slow progress. Other people who you haven't seen for a while will notice it straight away.
Benni.
Benni.
Last edited by Benni; Apr 6, 2010 at 12:27 PM.
Yo,
So i take it your generally trying to get bigger built and stronger ?
There are plenty of good website that will give you great info the problem with bodybuilding/working out everyones a expert.
I wouldn't really on protein shakes to much as most of them contain alto of sugar and you don't receive the benefits of them quite as well as you would from a proper meal. best times to have them is about 45min before you train and one straight after you train
I think a four day split would be great for you allot of people forget that its all good and well training everyday of the week but if you don't let your muscle grow them you don't get all the gains.
So maby you could do something like
Monday chest and tris
Tuesday back and bis
Wednesday some cardio
Thursday shoulders and traps
Friday legs
Weekend off
Eat eat eat good luck.
So i take it your generally trying to get bigger built and stronger ?
There are plenty of good website that will give you great info the problem with bodybuilding/working out everyones a expert.
I wouldn't really on protein shakes to much as most of them contain alto of sugar and you don't receive the benefits of them quite as well as you would from a proper meal. best times to have them is about 45min before you train and one straight after you train
I think a four day split would be great for you allot of people forget that its all good and well training everyday of the week but if you don't let your muscle grow them you don't get all the gains.
So maby you could do something like
Monday chest and tris
Tuesday back and bis
Wednesday some cardio
Thursday shoulders and traps
Friday legs
Weekend off
Eat eat eat
good luck.
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