It's very important you take them on your days off mate, as this is when the muscles are repairing, and need all the nutrients like protein and carbs' to rebuild bigger and stronger.

Having your morning shake with oats' if you can, as when you first awake your body is in desperate need for some carbs' as it's gone all night without food. Also, from what I've read, protein on it's own first thing in the morning isn't as useful as with a carb' like oats, because the body doesn't absorb as much of it.


Benni.

 

i always have my ready breck on a morning mate. Thanks for all the help fella.

 

No worries mate, if I know I'll help. I'm no expert though, only learning myself.

Benni.

 

im the same mate. If i know i will help. I take it you go to the gym as well then.

 

Yes mate, I train and try to keep fit. Read a few books though, and done loads of reading on the net to help with my knowledge.

I had my mint chocolate shake this morning with my ultra fine oats, and had my chicken and rice too.

Benni.

 

yeh i wanna keep fit too thats why i go on the tread mill n rower n bike when i go to the gym. Ny strawberry shake tastes a bit wank but im getting used to it now. When i bought ny protein there was a little tub of creatine(i think thats the right spelling) ive also been taking this. Its only a small tub. When its empty would you reckonmend getting another tub of it.

 

you say that the now,when you get bigger you want to get bigger still as you dont really see yourself putting on size

try myprotein strawberry,tastes great
i buy there strawberry and unflavoured and got 2:1 ratio mix

can take creatine if you please,or try myproteins recovery xs which contains everything for your post workout shake,including creatine,but be warned it tastes rank i just gulp it down

 

it wont taste any better than the protein shake i have lol. Im getting used to the taste of it now.

 

the my protein chocolate mint is the best i've tasted and actually tastes nice rather than drinkable lol, the choc orange aint bad either.

 

mint choc tastes great.you will soon be addicted and have a selection like this.think ive got one of each flavour.

 

I think i will get the chocolate flavor one next time.The make of mine is Nutrisport.

 

I have some Choc' mint from Myprotein, and I can send you a few shakes worth in the post if you like, Glenn? You can see what you think of it. Fuck knows how I'll post it, but let me know and I'll sort something out.

Benni.

 

benni, you certainly no your stuff ffrom readingg this thread

i need to get back in the gym, havn't been in ages, can't really afford it at the moment

 

Train at home, Rocky style. Ha Ha.

 

Sounds good to me lol.I take it they are a bit chunky to post then.Just stick them in little bags.It will look like your posting a bit of coke lol.

Why do people do differnet parts of there body for every day of the week for Benni.Is it ok if i just do the same thing everytime i go to the gym.Ive defo noticed that im starting to look bulky.

 

i do

 

You don't wanna' do the same thing every time you go to the gym because A, you'll get bored, and B, you're not doing it right. When you go the gym the aim is to stimulate muscle growth, and to do this we have to tear and damage the muscle. We don't grow in the gym, not at all. When we do this it will spend the next however many days rebuilding. As a beginner you can do each bodyparth twice a week, and as you start lifting heavier weights come down to once a week if you feel like twice is too much.

Couple a major bodypart with a minor one, like legs and calfs, chest and bicep, shoulders and tricep etc. But generally speaking you wouldn't do legs and back together, as you're lifting heavy poundages, and although I don't do legs myself because of personal reasons, I've put a mate through legs and he was fucked. He could just about walk to the car, let alone go and start doing his back.

So:

Monday: Chest and bicep.
Tuesday: Shoulders and tricep.
Wednesday: Relax.
Thursdsay: Back (Including lower back).
Friday: Legs.

You could always do a whole body workout once a week, but I don't think this is for size.

I'm not sure how to send this protein, but PM your address and I'll work it out some how.

Benni.

 

But surely if your doing the same muscles like your arms every week They will grow quicker than doing them once a week. Tbh i dont seem to get bored by doing what i do at they gym. I always try and push myself everytime a bit harder. I will pm u my address mate.

 

No mate, it doesn't work like that. If it did people could live in the gym and be huge. You have to go in, damage the muscle and then go home and rest it with the correct food and rest.

Think of it as building a house, everytime you go the gym you are laying a brick down and then it has to set, then you can go back next week and lay down another one.

Benni.

 

All this gym stuff is hurting my head lol.Like i said before i can defo see the difference in my arms,chest and back.

I thought if your not doing your arms (for example) for over a week the muscle wouldnt get bigger.

 

Putting it plainly, if you can train a body part the next day then you haven't trained it properly in the first place.

Following on from what Benni has already said the reason for not doing it day after day is because you need to recover. Of course you can lightly train muscles each day like a cyclist would ride a bike everyday but its a different sort of training. They are fatiqueing thier muscles and they grow a little for endurance, but not alot as the muscle is more efficent smaller as it uses less energy. If not a marathon runner would be a giant but a sprinter who only uses the muscles for 10 seconds would be a weakling. A bodybuilder is breaking the muscle fibres down so that they repair over the top of the broken fibres and therefore grow and repair stronger.

Yes you can lightly train or endurance train and see an improvement as the muscle is growing from doing nothing to now being a better engine. However this growth will be minimal and will not continue.

 

Or right it looks like i will have to change my routine.I could do with someone coming to the gym with me to tell me what to do.I pick things up easier if im been shown.

 

glen, why don't you ask one of the people in the gym ( a member of staff ) to do a plan for you, I was in teh same boat as you when i first started and at my gym tehy do you a plan if you like free of charge, ask at your gym they might do you a plan?

 

when i started they give me a plan to do i still do some of the things they told me to do. The weight machines they told me to use. I still do them but i have been lifting more weight.

 

If you lived closer Glenn, I'd come and show you. But yes, twice a week at the most for a body part. As Kieron said, if you train intensely, you won't be able to climb into your car, let alone go back tomorrow and do the same thing again.

If you pick four basic exercises per bodypart, you can't go wrong.

Benni.

 

im doing 4 sets of 10 reps now and the last few reps i struggle with n body parts ache like fook. So if your just trying to tone up is training totaly different then. Ive just bought someone protein its the chocolate flavor this time lol.

 

Nice one mate, if you wish to tone up I think you go for higer reps'. Do you still want me to send you some protein sample, or you OK now?

Benni.

 

well its up to u fella. This one ive bought is ok it taste really nice. When doing weights i always thought for eg if you want bigger arms you just do them as much as possible. So if i change my routine to the above how quick will i notice a difference. When im training my muscles eg my arms do i just use 1 of the machines once then move to the next one. Sorry if i sound thick but this is all new to me. Thanks for all the help too.

 

Another thing i wanna know is how come you only train one or two muscle groups once in a week. Can you use the same weight machine more than once when your at the gym.

 

Because the muscle has to repair and you need rest. You can use the same machine, but you wouldn't because you'd want to hit the muscle from a different angle in a different way.

All the idiots come to my gym on a Monday, spend 45 minutes on flat bench and then go home and you'll see them again next Monday. Utterly stupid.

Example of a good chest workout:

Incline bench, 4 x 10.
Incline dunmbell press 4x10
Incline dumbell flies 4 x 10.
Dumbell pull over 4 x 12 to finish for a good stretch.

A lot of people think flat bench is the be all and end all, since I started it's been drummed into my head as a dangerous exercise, and no good for size. A lot of people disagreed, but as my trainer was training me, I did as I was told. Read up on Dorian Yates who was number one in the world for 6 years, and he agrees with my trainer so as far as I'm concerned, it's happy days.

So my advice is stick to incline, but some will disagree. Decline too is very underated, but don't over complicate it.

Benni.

 

Ive seen a few idiots at my gym. I just laught at them. Thanks for all the info Benni boy.

 

I went to the gym yesterday. I did 5 mins on a bike 10 mins on the rowing machine 30 mins on the tread mill then did my leg weights. My legs felt a bit like jelly yesterday. My legs are aching today lol.

 

Don't do too much cardio before legs, as you want some energy for those. As you can imagine, they take a lot of energy. Maybe a warm up on the bike and then go for it..

Benni.

 

cardio on a seperate day imo

obviously a warm up on a bike etc is good

 

ive got a friend of mine who knows his stuff about fitness and muscles to come to the gym with me in a few days time to sort me out. Just wanna get to a decent size.

 

Nice one, Glenn. He'll sort you out a good programme I'm sure.

Benni.

 

Yeh i hope so mate.

 

i was at the gym this morning. Did 5 mins on bike n rower like i have been doing then 30 mins on the tread mill. Then i did 4 sets 10 on the bicep curl machine. I started at 65kg could then to 60 n 55 n 50. Found it easier to lift the heavy weights first unlike how i used to do it. Then i did 4 sets of 10 on the lat pull down machine with my hands closest to the wire bit. Then another 10 right on the edges of the bar.

 

You need to do your lat pull downs before your biceps, as you use your bicep when doing these so you don't want to exhaust them first

Benni.

 

right thanks for the tip Benni. I will be doing my chest n triceps tomorrow.