ok so im wanting to get bigger but don't know were to start.
im 22 my height is 5 feet 8 inches
and im 12 stone.
i want to bulk up and get bigger.
im looking to buy a multi gym http://www.fitness-superstore.co.uk/...m/10951_p.html
are these any good for getting bigger or would i be better buying something else.
are there any good training programes you recommend i follow to acheive this?
i would be greatfull for any help you can give me.
Last edited by mattgriff88; 06-29-2011 at 12:07 PM.
If HCT-12 is too tough for you to understand, then you should definitely start with something much more basic and regimented. I would suggest using the Starting Strength routine to build a base of knowledge on basic weightlifting. You can Google "Starting Strength" and get a pretty good idea of how to do it, but it would be even better if you order the book.
so if i could pull down 100Kg for my actual exercise i would only need to do 80% off this which is 80Kg
as for the reps i need to do 50 reps of each excercise but im unsure on how many sets i need to do?
i know im asking basic questions for you but im keen on getting organized and in to a routine so i can get big and in shape.
Last edited by mattgriff88; 06-29-2011 at 12:16 PM.
You do a set of 6, increase the weight, do a set of 6, etc. until you reach the heaviest weight you can do for 6 reps, then you wait 20-30 seconds and do 2 more reps, 20-30 seconds and 2 more, and 20 seconds and 2 more. Read the entire article please, it goes in depth as to the specifics.
ok i have read through it but i think i need to read it again to understand the programme.
as for the multi gym i have selected im not sure what is best to be honest what would you recommend?
It might be unconventional advice Matt, but I'll tell you what worked for me....
Keep it simple. You might get all sorts of different advice, but there's more than one way to skin a cat. In my opinion, there's more than one right way to do something. I've always kept these general rules:
Low reps. It tears the muscle differently and repairs bigger. If I can push it more than 10, I bump the weight up. (for the most part)
Lots of meals. I eat 5+ times a day. Low carb, lots of meat (a variety), next green veggies, then after that, some carbs.
Burn Calories - I've got my little cardio and ab routine. I want to be big too, but not "big". *holds belly*
Repair - Lifting tears the muscle. When you're not lifting is when you're actually building. I do all my lifting every 3rd day.
I'm not trying to contradict anyone else here. I've been given a lot of advice. Some of it I dismissed. Some of it I accepted.
Its ok to disagree, but if you find something that works, keep at it. Don't let someone knock you off your square, trying to get you to fix something that's not broken.
Ironically, I've passed up all my spotters in regards to overall strength. Something's working.
ok thanks for the help so far.
i have put a training routine together following the HCT-12 programme.
here is what i have.
5 sets of 6 reps per exercise increasing in weight each set until the last set is barely liftable. Rack the bar. Rest as long as you need before attempting two more reps, approximately 30-60 seconds. Rack the bar, breathe deeply for another approx thirty-seconds and try for another two reps.
Deload week at the end of the foruth week.
i havent decided on which exact exercise i will be doing for each section depends which i think is best for me when i buy my gym equiptment.
Current weight = 169lb
Target weight = 196lb
294g of protein perday = 1176 kcal
98g of fat perday = 882 Kcal
269.5g of carbs perday = 1078 Kcal
Total = 3136 Kcal
60-90 minutes pre-workout, have a solid, balanced meal:
•Protein = 49g
•Carbs = 49g
•Amount of fat doesn’t really matter as long as it fits into your total for the day
30-0 minutes pre-workout - (and/or sipped throughout the workout), have a liquid or easily digested meal:
•Protein = 49g
•Carbs = 49g
Within 1hr minutes post-workout, have either a liquid or solid meal:
•Protein = 49g
•Carbs = 49g-98g
The amount of fat doesn’t really matter as long as it fits into your total for the day.
What do you think?
have i done something wrong or missed anything?
30 pounds? over the course of what time period. Keep your goals in mind when you talk weight training. It doesn't come fast.
I'm 22 and weigh 13 stone. I used to be a bit less than 12 stone when I first started lifting a a few years back.
this is what i was unsure of.
although i said my target weight is 196lb i don't expect it to happen overnight.
how long do you think it would take to acheive this weight?
have i miscaluclated the calories?
should i aim for 176lb first over the first couple of months then 186lb and then finally 196lb?
A goal is a goal. Perhaps a more long term goal, but a goal nevertheless.
How long depends on a variety of factors, diet, frequency, intensity, how your body reacts to training/ diet.
Also, I bought this bench:
Very sturdy for a decent price. The power rack has a chin bar too.
I bought this after a long lay-off from a local gym. Including my 300-lb olympic weight set, it paid for itself (no gym fees) within the first 14 months.
ok after decideing on a training programme i have now put a diet together following the HCT-12 routine.
im not sure if its any good but i have come up with this critisism welcome.
100g of alpen
50g of peanuts
actimel (yougurt drink)
200g of CCChicken
Edam cheese 100g
5PM pre workout meal
Total= Kcal 3112.25 protein 292.30g fat 72.95 carbs 317.70
is this ok obviously it will vary slightly and i probably will swap certain foods with simular nutritional value not to get bored of eating the same thing.
is there anything you would change add or remove?
i have to do the workout late in the day due to work.
im also thinking of buying his Power Rack http://www.powerhouse-fitness.co.uk/...th-package.php
Last edited by mattgriff88; 07-18-2011 at 12:29 PM.