Training regime for the gym
#16
Re: Training regime for the gym
It’s the diet that bothers me, ironically because I don’t eat junk food. I don’t care for cooking so the spinach salads (tonight!) and eggs are easily prepared and consumed. Looks like I’m going to have to put more effort into eating more food. And that is more daunting than anything at the gym.
#17
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Joined: Feb 2017
Location: Dubai
Posts: 237
Re: Training regime for the gym
Easy to graze on protein rich foods like nuts
#18
Re: Training regime for the gym
Sounds like you want to do a lean bulk - increase muscle size and keep your low body fat. Increasing your calories probably around 500-800 calories - that can be easily with a handful of nuts, a milk protein shake with a couple of spoonfuls of peanut butter).
As a newbie any workouts you do will quickly add mass - you can expect 2lb of muscle per month probably for a year and a half. It really doesn't matter what routine you do - only that you are consistent and persistent !
Muscle will build at heavy sets at 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM. Anything less than 60% of 1RPM you may as well use pink 1lb dumbbells !
The quick answer is eat a little bit extra, lift heavy but do both things on a consistent and persistent basis.
As a newbie any workouts you do will quickly add mass - you can expect 2lb of muscle per month probably for a year and a half. It really doesn't matter what routine you do - only that you are consistent and persistent !
Muscle will build at heavy sets at 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM. Anything less than 60% of 1RPM you may as well use pink 1lb dumbbells !
The quick answer is eat a little bit extra, lift heavy but do both things on a consistent and persistent basis.
#19
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Thread Starter
Joined: Jan 2015
Posts: 3,520
Re: Training regime for the gym
Sounds like you want to do a lean bulk - increase muscle size and keep your low body fat. Increasing your calories probably around 500-800 calories - that can be easily with a handful of nuts, a milk protein shake with a couple of spoonfuls of peanut butter).
As a newbie any workouts you do will quickly add mass - you can expect 2lb of muscle per month probably for a year and a half. It really doesn't matter what routine you do - only that you are consistent and persistent !
Muscle will build at heavy sets at 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM. Anything less than 60% of 1RPM you may as well use pink 1lb dumbbells !
The quick answer is eat a little bit extra, lift heavy but do both things on a consistent and persistent basis.
As a newbie any workouts you do will quickly add mass - you can expect 2lb of muscle per month probably for a year and a half. It really doesn't matter what routine you do - only that you are consistent and persistent !
Muscle will build at heavy sets at 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM. Anything less than 60% of 1RPM you may as well use pink 1lb dumbbells !
The quick answer is eat a little bit extra, lift heavy but do both things on a consistent and persistent basis.
But can you translate this: 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM.
I'm a utter dummy when it comes to training terminology. There must be an Idiot's Guide to Training that's eminently suitable for me.
#20
Re: Training regime for the gym
Thank you. On the whole the message is positive and you're correct in that I want a lean bulk.
But can you translate this: 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM.
I'm a utter dummy when it comes to training terminology. There must be an Idiot's Guide to Training that's eminently suitable for me.
But can you translate this: 5x5 @ 80% of 1RPM and at 3x30 @ 60% of 1RPM.
I'm a utter dummy when it comes to training terminology. There must be an Idiot's Guide to Training that's eminently suitable for me.
#21
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Joined: Jan 2015
Posts: 3,520
Re: Training regime for the gym
I think I know what you're talking about. Find the maximum weight I can lift (as defined by? Lifting without hurting myself?). Let's assume that's 30kg. 80% of that would be about 25kg. So I do five sets of five 25kg lifts? Followed by 3 sets of 30(!) 18kg lifts?
Are these going to be rip curls lifting, as I think they're called? Or it doesn't matter as long as I'm lifting something?
Are these going to be rip curls lifting, as I think they're called? Or it doesn't matter as long as I'm lifting something?
#22
Re: Training regime for the gym
I think I know what you're talking about. Find the maximum weight I can lift (as defined by? Lifting without hurting myself?). Let's assume that's 30kg. 80% of that would be about 25kg. So I do five sets of five 25kg lifts? Followed by 3 sets of 30(!) 18kg lifts?
Are these going to be rip curls lifting, as I think they're called? Or it doesn't matter as long as I'm lifting something?
Are these going to be rip curls lifting, as I think they're called? Or it doesn't matter as long as I'm lifting something?
starting at 80% 1RM would only hurt you, that's the end goal.