when im using the weight machines at the gym how many sets and reps should i be doing. I ive been doing 4 sets of 10 reps. Should i be only doing 3 sets. Ive had a look at a few mens fitness magazines and it says in there to do 3 sets. I use the lat pull down machine and the bicep curl machines twice when im at the gym.

 

everyones different mate.im now doing 5sets of 5 and at a heavier weight and finding my strength is coming on very well.

 

4 Sets of 8 - 12, Glenn. If you can do more than 12, or 12 with ease, then up the weight. Lat pull downs etc, again, 4 sets. Heavy and put all you have into it.

You could also try as Steve does above, as it obviously works for him and others. I prefer this way though, as do most I think for size.

Benni.

 

you could try the rip fast programme
6 to 8 reps at the heaviest you can do
then drop the weight to 70% and rep out to fail
then dropped the weight to 50% and rep out to fail
do a month of this you will see gains
I have been doing this for a couple of months now,and i have gone up to 110k on the chest press to start then 90k and 80k to fail,it does really give you a massive chest workout
I also do this with shoulders again my strength has gone through the roof,

 

on the bicep curl machine im starting on 45kg. I do 10 of them then do 10 of 50kg then 55kg then do 5 reps of 60kg then another 5 reps of 60. On the lat pull down i do 10 reps of 54kg then do 3 sets of 10 reps at 61kg.would you say this is ok to do.

 

your doing it the wrong way mate alway do your heaviest set first,plus the most important thing is correct form I have found if i use a lighter weight and keep proper form I get a much better pump and workout,far too many throw heavy weights around without proper form which does nothing

 

Ops lol.I dont wanna sound thick but why start off with a heavier weights first.

 

because thats when your strongest and not fatigued

 

Right thanks fella.TBH i thought it might have something to do with that.How long did it take for you to notice a difference in the size of your arms and chest.Ive noticed a bit of a difference,ive been going to the gym for at least 6 months now on and off.Ive lost 2 stone but ive still got a bit of a belly,my arms have got a bit bigger but i thought they would of been bigger than they are by now.

 

your changes will depend on how old you are the younger you are the quicker you will gain provided you train correctly and have a good diet,you must get your form bang on forget heavy weights lift what you can with correct form and you will get a much better workout and better gains,your belly will be the last thing to loose as us men we hold on too fat around out waist and chest,just keep at it.you cant build muscle and loose weight at the same time,you need to eat to build muscle and then diet to loose the fat
6 months isnt a long time to see a lot of gain in muscle size,
Ive been training hard now for 18 months now and iam now seeing my gains but still have the belly fat to loose even though i have lost 2 stone,BUT iam nearly 43 Ive gone from a 38 to a 34 waist

 

thanks very much mate. I will stop doing heavy weights and stick to weights im comfortable lifting. I enjoy going to the gym just wish it was easier to gain muscle. Are you using any of the protein shakes to help and would you reckonmend then.

 

I take My Protein,true whey
take a look at this site http://www.muscleandstrength.com/
very helpfull with good videos to show correct form

 

Thanks bud. So on the lat pull down machine shall i just stick to 61kg and on the bicep curl machine shall i just stick to about 50kg/55kg. I can only do about 5 reps of 55kg (i do this 4 times)

 

Yeah, you deffo' want your heaviest first. Work out what you're heaviest with the reps' you want is so to speak, and once warmed up go for it.

 

Cheers for the info people.

I also do underhand close grip lat pull down too.

 

In my opinion you dont want your heaviest first, your muscle needs to warm up first. Do one or two sets working up to your maximum. It all depends what your training for, size or strength and you adjust your training to suit.

 

What size are yor bi's?

 

I warm up before hand with a different excersise. Once you've done this you don't need to keep doing it every excersise, surely?

Benni.

 

Not that big fella.Ive just measured round my arms now and they are about 16 n a half inches.

 

of course you warm up first with very lights weights then lift the heaviest

 

I was scrolling down through the post thinking the same but everyones different I guess.

No agreed. However, when moving onto a different exercise you are hitting different parts of the muscle so it makes sense to not jump straight in on your heaviest set imho. An intermediate set before going for it is OK. Although it depends if your doing your heaviest for 10 reps or for 3-4 as there is a massive difference.

Personally for the first exercise I do a few very light warm up sets and then build up to my max. Of course you are exerting some of your valuable energy whilst doing this but you get used to it. Plus when you jump straight in on a heavy set (even after warming up) I think you are a candidate for injury. I like to know how I am feeling that day to determine what my heaviest set is going to be. Your not always going to be able to push the same weight each week and some weeks you will feel better than others.

Just find what works for you.

 

so by the sounds of it i can keep on doing the lighter weights first then do the heavier ones after.

 

Ive been lifting heavier weights the past few times at the gym and im starting to notice my arms are starting to talke shape.

Would people defo reckonmend taking protien shakes to help me.Will i notice a differnence even more if i start using the shakes.

 

I forgot to mention im going to the gym 5 days a week mon to friday is that ok.Ive heard somewhere that you should leave at least 48 hours in between training???????

 

No need to wait unless you are doing the same body parts, in which case I reckon' you need 3 days for a newbie. Once you start throwing heavier weights around, you can go to 7 days.

4 days a week is good, so Monday, Tuesday, Thursday and Friday.

Monday: Chest and bicep.
Tueday: Shoulders and tricep.
Wednesday: Off.
Thursday: Back and abs.
Friday: legs.
Weekend: off.

Remember, intensity is the key. Don't go in there and piss about, sending texts in between sets and hanging around for 5 minutes and then doing another one. A minute between sets, intense and give it your all. Turn the phone off, and give it your all.

Protein shakes are great, a good way of upping your protein and your carbs' depending on how you go about it. Go for something like myprotein concentrate whey, flavour of your choice, and get some ultra fine scottish oats. Have these in between your meals in low fat milk, and you have a good, well balanced meal.

Benni.

 

Wow Benni you know your stuff. Ive been doing 5 days a week and i dont take my phone in with me. Im starting to lift heavier weights to. Like i said im starting to notice a difference in my arms. I normaly spend 2 hours in the gym. How much are the shakes. Ive never had a proper look into them.

 

2 hours in the gym?way to long.45-60 minutes is plenty mate for a routine on two body parts each day your in.you must be having ten minutes between each set!protein costs about Ł45 for 5kg of flavoured and Ł35 for unflavoured but only if you have a strong stomach.myprotein or bulkpowders stuff are good.

 

Yes, 2 hours is far too long, as said. There's just no need to be in the gym for so long. I'll also second the no-flavoured protein is a no-no unless you have a strong stomach. More to the point, spend that little bit more and enjoy them I say. Make sure you're not just concentrating on your arms and chest, like most do. You'll look like a divvy' and in years to come, you'll look deformed I bet.

There's a lad at my gym makes his own 'Protein shakes' by putting a tin of tuna in a glass of water and drinking it. Witnessed it with my own eyes and I was nearly throwing up watching.

Benni.

 

for them 2 hours im on the bike machine rower and i do 30 mins on the tread mill. I go on 5 weight machines too. Ive just bought some whey protein strawberry flavor. How often should i take it. It says on the back of the tub. Take it affordi go to sleep and when i wake up. Should i take it after ive been to the gym to help my muscles.

 

also whats the best execises to do for my belly. Ive looked on a few on that website mentioned above. What do other people do for the belly. I do the same routine each time im at the gym is this ok.

 

You don't want the same routine every time. I mean, you want the same routine for shoulders on monday, shoulders on Tuesday etc. If you can, keep your weights seperate to your cardio. Do your cardio in the mornings if possible mate, before food.

 

Also, you want your protien inbetween your meals to break them up. So wake up and have a shake with oats, have a meal about 2,5 hours later, then maybe another meal 2.5 hours later, then another shake with oats, then a meal and then another shake.

Benni.

 

for all its worth im pretty new to this and i have been doing 7 to 10 reps in 4 sets each excercise increasing in weight as i go and also do drop sets sometimes when im finished the 4 sets starting at last weight lifted 8 reps then change to next weight down 8 sets and so on till start weight reached then either stay at same weight or drop one more and burn out really gets the blood and sweat flowing

 

I dont wanna get massive i just wanna bulk up a bit. Sy ive been doing a similar thing to you. Ive been starting off with a with a weight ive comfortable with then i start to make them heavier each rep.

 

That's fine as long as their intense. Ideally you want someone giving you a hand to push the last few out, so you are giving it 100% and more.

Benni.

 

yeah a training partner is needed for the final push to make it worth while

 

ive been doing what you said and not waiting around after a set. Ive just been getting on with it. Is there any way to make these protein shakes taste better cause the so called strawberry one ive got tastes a bit naff. They are starting to make me feel a bit sick.

 

i seem to struggle sometimes on the last push but i do manage it.

 

I bet that's not even your last rep', I bet you could do more with the help of a training partner. But yes, struggling and forcing is great and what you want.

As for the protein shakes, I'm not sure. It's shit when you get a flavour you hate, as it's not good. I was gonna' suggest chucking a banana in, but I don't think it'll work with strawberry?

Benni.

 

ive just started to get used to if taste. I know if i could of tasted it first i would of picked another flavor lol. I was thinking on rest days do you have to keep taking the protein shakes. At the mo im having one on a morning then after i have been to the gym then on a night before i go to bed.