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TRYING......... - May 15 2008 14:30:27
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minipower house
Posts: 8
Joined: May 15 2008
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Hi to anyone reading this.......
Well i have started at a new gym to get back into shape, but its basic. NO FREE WEIGHTS!! but has all your general machines.
Im 22, 5'4, approx 10st6lbs.
Im trying to get cut, been going 2 weeks and seen a good improvement on my traps??? (wings).
i find it hard to build my chest and arms.
any ideas of a good routine that i can do using the machines.
please help as i find it really frustrating that i see no improvement in these areas.
il try and post a pic from 2/3 yrs ago when i was 19.
whats a good diet to try and follow for a beginner and also would u advise using a protein supplement?
please help.
cheers
_____________________________
height: 5'4
weight: 10st 7lbs ( 18/5/08 )
age: 22
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RE: TRYING......... - May 15 2008 15:01:09
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Lord Monkcheese
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From: daarn sarf
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Firstly - what machines are available to you?
Secondly - in two weeks you aren't going to see much in the way of progress. In two months maybe a little bit, but 2 weeks, nothing.
Have you been shown how to use the machines?
It's quite possible to build a decent physique using only machines if that's all that's available to you but it would help knowing what you've got to use.
Basically you want a balanced routine so you'l be using machines that work your upper and lower body, and also your front, back, shoulders and arms. Give us an update of the kit you can use and we'll see if we can put something together for you.
And welcome to MT 
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RE: TRYING......... - May 15 2008 15:24:41
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minipower house
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yeah know how to use the machines, lets try and list them
cable pull down - lats / traps
chest fly - chest
free standing pully - biceps / triceps etc
rowing / running / bike / cross trainer - cardio
standard bench with certain dumbells
machine that rotates your trunk
1 machine where u sit and push weights above head - sign on machine says works deltoids / biceps
then one where seated and push away from chest sign says working chest.
i play football at not a bad standard so general fitness is good. can run for ages. but as im reading on here to much running cuts into the progress of muscle gain.correct?
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RE: TRYING......... - May 15 2008 15:29:59
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minipower house
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Joined: May 15 2008
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how do i up load pictures so i can show what i was like a couple of yrs ago, and i can sort of explain what im trying to aim for.
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RE: TRYING......... - May 15 2008 15:32:53
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minipower house
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forgot to mention leg curl - quads
also 1 for hamstrings.
then another for the legs which u lay down then push away from where your feet are planted. sorry for lack of knowledge on the name front.........
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RE: TRYING......... - May 15 2008 16:20:21
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Lord Monkcheese
Posts: 5182
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From: daarn sarf
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Don't worry about the lack of correct names. They all sound familiar.
I'll respond properly tomorrow but for uploading pics try www.imageshack.us
Click the browse button, find your pic, resize if too big, click host, copy and past the URL at the bottom of the page then put these tags round it:
[image] [/image]
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RE: TRYING......... - May 15 2008 16:24:18
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Wayne Cowdrey
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quote:
ORIGINAL: minipower house
1 machine where u sit and push weights above head - sign on machine says works deltoids / biceps
The sign is wrong then! Shoulder press works deltoids and TRICEPS.
Leg curls work hamstrings.
Leg extensions work quads.
The other leg machine you mentioned sounds like hack squat.
You can make progress with machines, but free weights are FAR superior.
Find a better gym!
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RE: TRYING......... - May 15 2008 16:31:23
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minipower house
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so picture of me when 19 / 20 yrs old
so trying to get back to this but muscles to be larger more on show,
specially arms and chest
how can i hit these areas
LMC: Ok - pic added
< Message edited by Lord Monkcheese -- May 15 2008 16:43:44 >
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RE: TRYING......... - May 15 2008 16:39:23
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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The link didn't work and I tried to add the correct tags but still doesn't work.
Copy and paste the URL at the bottom of the ImageShack page that says Direct link to Image
Highlight the link and press the image button above.
That should work
After tinkering with the tags, I managed to show the pic.
Now I must go and do some real work!!! Check back again tomm.
< Message edited by Lord Monkcheese -- May 15 2008 16:44:44 >
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RE: TRYING......... - May 15 2008 16:50:32
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JohnOvManchester
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Joined: Mar. 31 2003
From: Manchester, UK
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Your wings will probably be your Lats rather than Traps
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RE: TRYING......... - May 16 2008 8:20:29
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minipower house
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thanks for that lmc.
so this is what im doing at the moment
basically doing all the machins that iv listen with 4 sets of eight/10 reps. upper body im lifting 35kg and lower 50kg.
to be honest, when doing this, after the each set i feel the burn, but next morning nothing, no aches or pains or stiffness.
does this mean i should be pushing more?
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RE: TRYING......... - May 16 2008 14:23:05
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Lord Monkcheese
Posts: 5182
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From: daarn sarf
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Ok Mini, you're lifting weight s so that's a good start. Well done on that. You probably felt quite sore at the beginning when you first began but you won't be feeling that soreness after each session any more. That's not to say it's not still effective though.
To add a bit of structure to your workout you should have an even balance of exercises so, providing they have the equipment, try the following:
Chest Press (sat down with handles in front of you - push them away, lower back towards your chest)
http://www.exrx.net/AnimatedEx/PectoralSternal/LVChestPressN.gif
Lat Pull-Down (sat down, bar above you on a cable. Hands somewhere between shoulder width and towards the end of the bar. Lean back slightly, pull bar towards upper chest, return bar until arms extended *under control*
http://www.exrx.net/AnimatedEx/LatissimusDorsi/CBPulldownFront.gif
Leg Press (lying down, push with your legs so either your body moves back or the plate you're pushing moves away. Extend legs until almost locked out, return to start position. Try and adjust the seat so your'e as close to the plate as is comfortably possible. That way you'll incorporate some hamstring activity as well as quadriceps.
http://www.exrx.net/AnimatedEx/Quadriceps/LVSeatedLegPress.gif
Press-Ups (no explanation needed)
Free Standing Pulley - can you adjust the position of the pulley and make it higher or lower? If so, lower it almost to the floor and using either a bar or a V shaped handle, sit on the floor and pull the handle towards your abdomen.(The clip shows the person sat on a bench. You'll however be sat on the floor)
http://www.exrx.net/AnimatedEx/BackGeneral/CBSeatedRowStraightBack.gif
Leg Extension
http://www.exrx.net/AnimatedEx/Quadriceps/LVLegExtension.gif
Shoulder Press
http://www.exrx.net/AnimatedEx/DeltoidAnterior/LVShoulderPress.gif
Aim for 3 sets of between 8-12 reps. So on the first set you'll use a weight that you struggle on the final repetition. Rest for 30-60 seconds, repeat. You might not be able to manage another 12 but do as many as possible ensuring good technique is maintained throughout. Rest then repeat a third time.
On the Press-Ups, if you can easily manage 3x12, try elevating your feet by putting them on a step or a bench.
Do this routine 3 times a week and try and increase the amount of work you do each week, either by increasing the weight when you can manage 3x12 or by increasing the repetitions when you are managing less than 12 reps on a set.
This basic routine will have you working the whole body - chest, back, shoulders, arms, legs.
There's no direct arm work which I think at this stage of your training is unnecessary. Get used to working all the muscles and start looking for a better equipped gym. When you can find somewhere with freeweights then a more suitable routine can be put together, but use this to start with.
LMC
< Message edited by Lord Monkcheese -- May 16 2008 19:49:42 >
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RE: TRYING......... - May 16 2008 14:34:22
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minipower house
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Joined: May 15 2008
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that sounds like a good start.
i forgot to mention that the gym i am at, has a standard bench with dumbells so can i incorparate somthing with these?
also i see alot of people are eating quite alot.
what should i be aiming for.
as i work in an office what sort of food should i be trying to eat?
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RE: TRYING......... - May 16 2008 14:51:43
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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quote:
ORIGINAL: minipower house
that sounds like a good start.
i forgot to mention that the gym i am at, has a standard bench with dumbells so can i incorparate somthing with these?
also i see alot of people are eating quite alot.
what should i be aiming for.
as i work in an office what sort of food should i be trying to eat?
have a look through some of the posts in here:
Diet forums
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RE: TRYING......... - May 19 2008 15:28:15
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minipower house
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yeah good selection of dumbells, over the weekend tried some of the exercises.
i found that with the dumbells, you have to concentrate on technique. and i did feel more of a burn when using these to suppose the machines.
what are the pros and cons bewteen the 2???? should i drop the machines all together or do a mix of both while im getting started?
thanks
M.P
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RE: TRYING......... - May 20 2008 23:38:23
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Depends on your goals and who you speak to. I remember seeing a video by a Mr Olympia winner/contestant saying machines are great as they are designed to isolate your individual muscle groups but when I began I just wanted to get started building up basic strength and technique so I'd say concentrate on the free weights. Also, a negligible effect but free weights will recruit more muscles, so appart from making you stronger all round, they will also help you burn a few more calories...
Dave
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Weight 82kg
Bench 40kg x 4 dumbells
Squat 135kgx5
Dead 110kgx5 (lagging)
Kriptonite: Tobacco
Quit 09/05/08 ish
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