Slim guy to bulk up- Less reps/more weight? Jump Rope instead of cardio...

  • Posted by a hidden member.
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    Feb 06, 2008 3:17 AM GMT
    Any thought about workout routines? I hear I should lift more weight, with less reps.....exhasting my muscles. True?

    Also, I should not do cardio. Instead, I should Jump Rope....

  • GQjock

    Posts: 11649

    Feb 06, 2008 11:58 AM GMT

    and yeah... heavier on the weights if you can and try not to do too much'll be working against yourself
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    Feb 06, 2008 1:11 PM GMT
    Cardio only to warm up, cool down if needed (cardio will burn the calories, you want them to make grow your muscles).
    To grow, as GQjock, you need to "EAT" more calories than you spend during the day.
    From what I've red, as an average, 3500cals=1lbs. If you want to gain weight (not just muscle, weight), let's say max 2lbs/week, you need 7000cals/week more than what you spend throughout your activities. That's 1000cals/day.
    You can calculate how much calories you spent/day on the net, google something like "calculator calories spent..."

    About your workout:
    For each muscle group: 3 to 4 exercices, 3sets each.
    You have to work to failure, the last rep being almost impossible to make. To do so, lower the reps each set while increasing the weight:
    1st set: 10-12reps
    2nd set: add weight, 8-10reps
    3rd set: add weight, 6-8reps

    Hope it helps.
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    Feb 06, 2008 2:03 PM GMT
    don't ditch out on cardio altogether. jumping rope is still a considerable form of "cardio" the reason it works better is it in like running hills. you have periods of rest in between each set so essentially you're working out everything and then pausing, kind of like an instant all-body experience. stick with something similar to keep off excess fat. best thing to possibly do is start adding weight to your lifts, like 5 lbs to each every other week, or more if you can, before you know it, it'll have been 20 lbs added to your lifts. switch your workout about every 3 months if not earlier. and stick with your cardio session but make them similar to jumping rope. doing the same cardio every time will put your body into a rhythm which will hurt you more than help you in the end. again, hill runs (aka treadmill minute on minute off or :30 seconds hard, 1:30 off, etc. etc.)

    shouldn't be too tough to get to where you want to be. just whatever you do, keep your form proper. sucky form leads to sucky joints
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    Feb 06, 2008 2:04 PM GMT
    and add 500 more calories a day. basically. when you eat. eat. wait 10 minutes and make sure you're not completely full and then eat some more. repeat until full. just make sure you're not eating crap. if you start getting chunky around the middle, hold back on the eating past being full.
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    Feb 06, 2008 3:51 PM GMT
    Progression in your routine every session either through reps or weight is the key. Muscle needs continual inreasing stimulation to force growth.

    As for the diet work your base line out ie where you are now, where you take it from there depends on what you are looking to do so th ebest answer is get a symbiotic diets and weights programme. Its efficient and can save the endless hours of cardio that you need not have done in the first place.

    As for the way to work out and the number of sets? Again personal preference but failure is failure that can be achieved in 1 set or 10 the result is the same but its what you will stick to.

    Re the cv again its up to you as to wether its running, jump rope or HIT style weights just know your calorie expenditure doing that activity and dont do masses of either.
  • Posted by a hidden member.
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    Feb 06, 2008 4:21 PM GMT
    Give me an E!
    Give me an A!
    Give me a T!

    What's that spell? Eat.

    See food diet. You see food, and you eat it.