Shoulders, Chest and Back....

[IainB]

Now for those on Facebook (and who look at my updates!!) you may have noticed that I have turned into a gym monkey (as opposed to a gym rat...im not that hardcore yet!) anyway....Ive been hammering the cardio a) to loose some weight and b) to get my stamina / fitness level where I want them, which seems to be working (such a shame im single atm ;) as im on a mission!!)

Now I want to turn this into a cardio / weight session as years of bad posture, computers and general cant be assed has left my top half looking....not so great :'(

I had a quick session with one of the trainers, and am booked in to see her on the 13th feb, but in the meantime are the following along the right lines?

http://www.ironworkout.com/shoulder_workout.htm
http://www.ironworkout.com/back_workout.htm
http://www.ironworkout.com/chest_workout.htm

I have a set of dumbells at home....nothing special but enough for me and at the minute, im looking for things I can do at home using these, just to work myself into it before hitting the machines

Thanks for any advice :)

[Piggymon]

Hey dude, are you doing any weights at all at the moment or is it just cardio ?

If you're just starting on the weights then I would reccomend a full body workout a couple of days a week before hitting the splits.

As you're just starting, your tendons will be weaker than regular lifters and you risk injury if you dive straight into it.

No need to use the dumbells at home, you don't have to use the machines in the gym, 90% of my routine is freeweights :)

Good article here :-

http://articles.muscletalk.co.uk/article-weight-training-stepping-stones.aspx

My trainer wrote that :)

[IainB]

Thanks Miss P

Ive been using some of the machines, but most of my training so far has been cardio (and quite frankly.....damn I needed it!!) its only now that I can do an hour and a half of cardio that I want to start on the weights

Will read and digest the link and also take on board what you said, muchos gracios

[Desmo]

Don't forget your legs ;)

[Glaucus]

Flat bench press 2 sets x 12-15 reps
Lat pulldowns (front) 2 sets x 12-15 reps
Tricep pushdowns 2 sets x 12-15 reps
Leg extensions 2 sets x 12-15 reps
Seated leg press 2 sets x 12-15 reps
Seated leg curls 2 sets x 12-15 reps
Cable curls (bicep) 2 sets x 12-15 reps
Lateral raises 2 sets x 12-15 reps
Standing calve raise 2 sets x 12-15 reps
Sit-ups/hip flexion 2 sets reasonable failure

Just starting to do some weights myself. Now looking at that workout, I have always been told that for muscles building it should be kept to around 6 reps and 3 sets. Or even do pyramid training. What do you guys think? is there correct way, or is there a lot of different training methods and down to personal choice? People also say split it up into muscle groups on different days., but that seems to suggest to do all of them on the same day?

As you can tell I have dabbled in it, in the past but am a n00b.

[Piggymon]

You should start off with some fully body before moving onto a split... as the article says you shouldn't really jump straight into a full blown split.

Your tendons need to get used to the weight, you will make some newbie gains even on a full body.

Change your routine every 8 weeks or so to keep your body guessing :)

More importantly, do you have your diet sorted ?

[Glaucus]

More importantly, do you have your diet sorted ?

Not in the slightest, but I am trying to change it.

Whent shopping the other day and for the last couple of days been eating

breakfast- All bran with raisins

Lunch - 1x wholemeal pittabread, with salad and beef, 1 x apple

fternoon snack - can of makrel

Tea - brown rice with prawns, 3 different veg in a tomato sauce

evening - more fruit

Lunch and tea change slightly but thats basically it.

really struggling in evening though. Just want something big and carby about 8pm.

[Piggymon]

Get that in place as well otherwise your work in the gym will go to waste.

Some good reading here and of course Will's thread in this forum.

http://articles.muscletalk.co.uk/articles-bodybuilding-nutrition.aspx

[daniel parker]

I think you’re so right, Piggymon! I have also noticed these things for several times but it is another matter that I never practiced them even once.