Gym - Some good NSC advice required

[Napper]

On the creatine question, by all means give it a go. Some people it works for some it doesnt. For me it doesnt work but my mate it does. It basically will help with lactic acid meaning you should be able to train harder. I think you get bit of water retention when on it so will look bit bigger. Maximuscle do a product with everything in, expensive but I use that

 

[Tony Meolas Loan Spell]

as nsc is the fountain of all knowledge i thought i would get some advice from fellow gym goers. I have been going for years but for cardio mainly to keep fit.

However i have decided i fancy putting on a bit of muscle cause i am a bit of a skinny goon. Some top tips would be welcome, how heavy, reps etc?

I know that you have to cater for your own build and i am one of those that does not really put on weight but also really struggle to gain muscle mass, some top tips on diet to bulk up would be good too.

Yes, i know i could just google all this but thought nsc may be a good place to have a chat y'get me x

GAYLORD

Hope this helps x

 

[Nibble]

I worked as a qualified Fitness Instructor for 3 years and this is my opinion.

Lots of good advice here. My tips would be:

Get yourself to Riptide, plenty of free weights, machines and cardio equipment.

Keep it very simple for the first six months.

Pick one basic excercise for each muscle group.

Train compatible groups together: For example, Bench press and squats work well together: An example schedule could be:

Day1 - Squats . Bench Press. Bicep curls. Stomach crunches
Day 2 - Shoulder press. Tricep pull down. Calve raises. Lat pulldown. Crunches.
Day 3 - rest


Once a week fit deadlifts into your workout.
Repeat

All exercise 3 sets of 10.

Use Whey Protein suppliment (a bit pricey but it is rare most people get enough protein in a normal diet) take 2 times a day

I wouldn't read Bodybuilding mags, they are full of conflicting and confusing advice.

As I say, keep it simple. You will put on muscle mass with this program, you can shape the muscle after 6 months but you need to pack on that muscle with big, basic exercises before hand. Be patient and consistent. Good luck.

 

[Wilko]

I worked as a qualified Fitness Instructor for 3 years and this is my opinion.

Lots of good advice here. My tips would be:

Get yourself to Riptide, plenty of free weights, machines and cardio equipment.

Keep it very simple for the first six months.

Pick one basic excercise for each muscle group.

Train compatible groups together: For example, Bench press and squats work well together: An example schedule could be:

Day1 - Squats . Bench Press. Bicep curls. Stomach crunches
Day 2 - Shoulder press. Tricep pull down. Calve raises. Lat pulldown. Crunches.
Day 3 - rest


Once a week fit deadlifts into your workout.
Repeat

All exercise 3 sets of 10.

Use Whey Protein suppliment (a bit pricey but it is rare most people get enough protein in a normal diet) take 2 times a day

I wouldn't read Bodybuilding mags, they are full of conflicting and confusing advice.

As I say, keep it simple. You will put on muscle mass with this program, you can shape the muscle after 6 months but you need to pack on that muscle with big, basic exercises before hand. Be patient and consistent. Good luck.

Good advice, I think one problem is that when i go to the gym i try and do a bit of everything whereas I should be really focussing on different parts each time.

 

[Wilko]

GAYLORD

Hope this helps x

I only want to tone up for you seeing as we are SHARING a bed in Copenhagen x

 

[murraymints4brighton]

I will send you a P.M. with advice but regarding shakes my advice would be to stay away from Maximuscle.

 

[Billy the Fish]

I will send you a P.M. with advice but regarding shakes my advice would be to stay away from Maximuscle.

What's the problem with Maximuscle? I've not got an opinion, just interested. I've always used reflex instant mass, it's a decent mix of whey and caesin plus it actually tastes good.


This is the workout the bloke from the gym did me. To be honest I found it a bit too heavy going and couldn't manage all of it or be arsed to do the variations, but it's not a bad starting point if you want to strip a few bits off. After about 3 months I found that I needed more recovery time so only did each muscle group once a week rather than twice, as other people have suggested.

Monday - Chest / Triceps / Back
Tuesday - Biceps / Legs / Shoulders / Stomach
Wednesday - Off
Thursday - Chest / Triceps / Back
Friday - Biceps / Legs / Shoulders / Stomach
Saturday - Off
Sunday - Off



Monday & Thursday

Chest
Flat Bench Press 4 sets
Incline Bench Press 4 sets
Incline Dumbell Press 4 sets
Incline Dumbell Flyes 2 sets

Triceps
Tricep Press down 2 sets
Behind Head with dumbell 2 sets

Back
Lat Pull down (back) 3 sets
Lat Pull down (front) 3 sets
Seated Cable Row 5 sets

Tuesday & Friday

Biceps
Seated Dumbell Curls 3 sets
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Legs
Squats 4 sets
Leg Extension (thighs) 2 sets
Leg Curl (hamstrings) 2 sets
Seated / Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

Stomach
Sit ups with ab cruncher 4 sets
Sit ups with small ball 4 sets
Knee raises 3 sets
Lay on back with person throwing legs 3 sets

 

[deletebeepbeepbeep]

I was using a modified version of Starting Strength by Rippetoe.

Workout A

3 x 5 Squat
3 x 5 Bench Press
1 x 5 Dealift
2 x 8 Dips

Workout B:

3 x 5 Squat
3 x 5 Standing Military Press
3 x 5 Bent Over Rows
2 x 8 Pull Ups

Week 1

Monday - A
Wednesday - B
Friday - A

Week 2

Monday - B
Wednesday - A
Friday - B

Alternate weeks forever until you get bored or stop seeing results.

Squats should always be your first exercise as they require the most energy. Any cardiovascular / accessory work (crunches etc) should be left to end and are generally non essential. Whole workout would take me 45 minutes.

You can get a video/verbal demonstration of all the exercises here:

http://www.exrx.net/Lists/Directory.html