Training Tips? Please :)

  • Posted by a hidden member.
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    Feb 21, 2011 2:46 AM GMT
    I've recently taken up to the gym since the beginning of the year and I've done really well so far (lost about 15 pounds or so and about 2 inches from my waist) but I'd like to gain a bit more muscle while losting some fat along my waist still (not exactly flat).

    I'm not asking about targeting any particular area but as a beginner what things should I be starting to do? I can tell you about some of the things I have been doing...

    January was mainly to get me in the groove of things. I did mostly cardio with a few weight training routines that would cover chest, legs, and abs. Cardio was about 40 mins and weight training was about 20. (4-5 times a week)

    February, as of late, I have laid off on the cardio to about 20-25 minutes and focused more on weight training. Cardio I doing interval training on the elypical machine and weight training covered arms, chest abs and legs for about 20 minutes. I was told to do less weight/more reps and so that is what I've been doing. My arms have improved but I find my upper chest and pecs are still low to where I want to be. (5-6 times a week)

    I don't want to go too quickly at first but I feel my hesitation right now is that I don't know what to do from here.

    Goals I'd like to achieve: bigger arms, flat waist, and a bigger chest, while somehow keeping everything balanced.

    I know this takes time and I make time to work out. If anyone can help me that would be great. Not looking for a miracle workout routine but just something I can go from where I've been.

    Thanks for reading,
    Frank
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    Feb 21, 2011 7:32 PM GMT
    Do a search for compound exercises...

    Also search for strength training perhaps something like Mark Rippetoe's beginners strength training which is 3 days a week.

    I understand that as a guy you'll want all the big puffy muscles BUT doing strength training with compound exercises will work everything including arms.
  • Posted by a hidden member.
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    Feb 22, 2011 2:37 AM GMT
    lilTanker saidDo a search for compound exercises...

    Also search for strength training perhaps something like Mark Rippetoe's beginners strength training which is 3 days a week.

    I understand that as a guy you'll want all the big puffy muscles BUT doing strength training with compound exercises will work everything including arms.


    Thank you for your help! I'll definitely give it check into. Sounds helpful and what I need.
  • Posted by a hidden member.
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    Feb 23, 2011 12:46 PM GMT
    I recommend to do exercises like walking, jogging, weight training, running, and swimming.

    Stomach Fat loss
  • massbuildah

    Posts: 276

    Feb 23, 2011 1:28 PM GMT
    I'm not sure what your exact weight goals are or how much you want to gain, but I'd be happy to assist any way I can.

    If you are trying to gain, the higher rep/lower weight scheme isn't really the best advice. As a beginner a simple pyramid scheme would be a better way to go. with your highest weights being lower reps. the point is to challenge yourself with more weight each time you do any particular lift.

    The compound movements are the key. learn the basics like bench, squat, deadlift, shoulder press and concentrate on those if you are looking for mass. It doesn't mean you'll end up looking like a powerlifter, but whatever your goals those are the staples of any gainer's routine.

    As well, and most importantly, a great body is built in the kitchen. Get your diet in check to make sure you're eating for the weight you want to be at. Eat clean, eat often and eat for recovery and growth.

    Let me know if you have any questions, always happy to help.
  • Posted by a hidden member.
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    Feb 23, 2011 2:20 PM GMT
    "Goals I'd like to achieve: bigger arms, flat waist, and a bigger chest, while somehow keeping everything balanced."


    Flat waist?

    Diet, Diet, Diet....

    80% diet, 20% exercise.