Ben2611's Training Log

[Ben2611]

Thanks youngblood.

I will read that thread now

[Youngblood]

Thanks youngblood.

I will read that thread now

You're welcome Ben. lotsa good stuff in that thread for sure. As far as gaining goes, I think that is really more a dietary thing. I by no means know much about gaining, as what I basically work on is lean muscle growth without gaining much weight. But foods like peanut butter, milk, high in fat and carbs foods are what I read a lot of people doing who are looking for those kind of results. A person can buy a gainer protein also for a reasonable cost to help with the process. I know of friends who use it to bulk up and it seems to work for them.

[Ben2611]

Thanks again

Anyway since this is a training log i better post what ive done

11.10.08

2x30 push ups
2x40 sit ups
4 pullups (haha thats all i could do)
2x10 crunches

thats all i did today im still getting into this training stuff so yeh.


12.10.08

2x40 situps
2x25 push ups
2x4 pull ups
2x10 crunches
Leg raiser (didn't count but i guess about 7 the first time n 4-5 the second)
and a 30min game of indoor soccer this afternoon

Hit the gym tomorrow.

[Youngblood]

ya know Ben, a lot of people see some of the workouts we do, and it can be discouraging. What I don`t think some realize is that we all started with simple workouts. My first workouts were no more difficult then that...and just slowly built up over time.

First run was a light jog, and it hurt like hell. Then slowly added more distance, increased the speed...before I knew it..., few months were past and was running tabata sprints, doing hills...jogging 5 miles.

You are started, and the secret now is to stick to it. Good stuff.

[kid_thunder]

sup

[Ben2611]

sorry i havent posted in awhile.

i got a new bench press and some barbells.

any way know some work outs that will build muscle quick? like super sets n stuff

[Salty]

sorry i havent posted in awhile.

i got a new bench press and some barbells.

any way know some work outs that will build muscle quick? like super sets n stuff

Hey mate for lifting weights there are pretty much set criteria for repetition ranges, to reach your desired goals. For gaining muscle quickly this is the hypertrophy ranges.

Strength: 1-5 reps
Strength/Hypertrophy:6-8 reps
Hypertrophy/Strength: 9-12 reps
Hypertrophy/Endurance:13-15 reps
Endurance: 16+ reps

So basically if I were you I would be aiming to do 10 reps at your 12 rep max weight (at 12 reps you fail your 13th). When your strength improves so you are able to do 14 reps for that weight, increase the weight again.

Basically you want to be doing a body builders routine, isolating a few muscle groups each workout, and loading up on protein during the day. Make sure matching muscle groups are targeted equally during the week, ie if you do biceps twice a week, make sure you do triceps twice also.

Check out some body building sites mate, as i'm sure they will have more comprehensive information for starters than I will be able to give you. As I very rarely venture into the hypertrophy ranges. Good luck mate and I hope that helps