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TRYING.........

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minipower house
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2008/05/15 14:30:26 (permalink)

TRYING.........

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
#1

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    USA DEALS
    LMC
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    RE: TRYING......... 2008/05/15 15:01:09 (permalink)
    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
    #2
    minipower house
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    RE: TRYING......... 2008/05/15 15:24:41 (permalink)
    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?



    #3
    minipower house
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    RE: TRYING......... 2008/05/15 15:29:59 (permalink)
    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.
    #4
    minipower house
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    RE: TRYING......... 2008/05/15 15:32:53 (permalink)
    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.........

    #5
    LMC
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    RE: TRYING......... 2008/05/15 16:20:21 (permalink)
    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]
    #6
    Wayne Cowdrey
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    RE: TRYING......... 2008/05/15 16:24:17 (permalink)

    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!
    #7
    minipower house
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    RE: TRYING......... 2008/05/15 16:31:23 (permalink)
    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
    post edited by Lord Monkcheese - 2008/05/15 16:43:44
    #8
    LMC
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    RE: TRYING......... 2008/05/15 16:39:22 (permalink)
    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.
    post edited by Lord Monkcheese - 2008/05/15 16:44:44
    #9
    JohnOvManchester
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    RE: TRYING......... 2008/05/15 16:49:44 (permalink)
    This shows your muscles...
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    JohnOvManchester
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    RE: TRYING......... 2008/05/15 16:50:31 (permalink)
    Your wings will probably be your Lats rather than Traps
    #11
    minipower house
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    RE: TRYING......... 2008/05/16 08:20:29 (permalink)
    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?
    #12
    LMC
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    RE: TRYING......... 2008/05/16 14:23:05 (permalink)
    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
    post edited by Lord Monkcheese - 2008/05/16 19:49:42
    #13
    minipower house
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    RE: TRYING......... 2008/05/16 14:34:22 (permalink)
    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?
    #14
    LMC
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    RE: TRYING......... 2008/05/16 14:51:43 (permalink)

    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
    #15
    DaveyL
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    RE: TRYING......... 2008/05/17 17:41:47 (permalink)
    Is the bench adjustable incline? Because most exercises can be done with dumbells as opposed to barbells(and I prefer dumbells myself). Only thing is, how heavy do the dumbells go? Normal set should be find but I have seen one gym that stopped at 10kg. Can't think of many exercises that 10kg is difficult. Anyway, if you have decent weight dumbells you can do:

    Bench press
    Overhead press(if bench is adjustable incline)
    Bent over row


    Personally, Lord Monkcheese routine is good, i'd just swap what I could for free weights.

    Free standing pulley = Bent over row
    Shoulder press = errr, shoulder press
    Chest press = bench press etc

    Dave

    Weight 87kg
    Bench 37.5kg x 11 dumbells (40kg x 5)
    Squat 140kgx6 (with proper form now)
    Dead 145kgx8 

    Kriptonite: Tobacco
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    #16
    minipower house
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    RE: TRYING......... 2008/05/19 15:28:15 (permalink)
    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
    #17
    DaveyL
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    RE: TRYING......... 2008/05/20 23:38:22 (permalink)
    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

    Weight 87kg
    Bench 37.5kg x 11 dumbells (40kg x 5)
    Squat 140kgx6 (with proper form now)
    Dead 145kgx8 

    Kriptonite: Tobacco
    Quit again: about October 2009
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