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OverLord
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Posted: Saturday February 12th, 2005 23:14 |
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| Ok whats a good game plan to get buff not super buff but buff how many days should I go to a gym a week and do weights? And how long should I stay at one weight machine?
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2c4s
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Posted: Monday February 14th, 2005 03:51 |
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you should go however many days you feel comfortable going, twice a week is a good start but you may feel to go more later, but early on you'll just get knackered with 4 times. have a set reigime and know what you want to get buffed, concentrate on certain areas on certain days, the machines will have muscle groups listed on them, me and my friends do chest and triceps 1 day, then back and biceps another, it is good to have a plan. there are many schools of thought about how you use your time in the gym, my advice is to concentrate on one muscle group at a time eg. if you are doing a chest and tricep workout do all the chest machines in one go first and really go to work on your chest and then do the triceps all in one go, DO NOT RETURN TO A MACHINE YOU HAVE ALREADY USED, do as many and big sets as you like but once you stop you stop. as for weights i dont know what to tell you, some people go for smaller sets of "ARGH JESUS f**k LIFT YOU [censoredword]" weights and some people go for bigger sets of lighter ones, i would say find the lowest weight you cannot lift and go for one 1 or 2 lighter.
also it is a minor point but still related "DONT TAKE STEROIDS" they turn you into an angry fool.
hope i've been of some help. my best advice is to get a book, and speak to one of the instructors at the gym, dont be afraid to ask anything and they should help you out better than me.
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DCDC
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Posted: Monday February 14th, 2005 21:38 |
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There is not "quick fix" to getting your body like you want it. One has to work HARD for the body they want to acheive, that goes for men and women.
Each person's body is different, and one has to experiement with different things. I mean one has to know their body fat, what their goal is, how will their schedule coincide with the gym, and the most important DIET!!!! One can stay at the gym 12 hours a day and use whatever weight and cardio they choose, however if you do not have the correct diet, it done for NOTHING!!!!
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Amt
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Posted: Monday February 14th, 2005 22:20 |
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Most importantly, try eating ALOT, i'm talking 6 meals a day.
Another thing, go to the gym at least twice or three times a week. Going everyday won't make it any better because you will actually loose muscles, they need to rest.
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Posted: Tuesday February 15th, 2005 10:49 |
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Heavy weights are the way to go
that will build mass and stregnth quite quickly
and get plenty of sleep cos you dont grow in the gym you grow in your bed
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Femergy
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Posted: Saturday February 19th, 2005 12:59 |
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OverLord wrote:
Ok whats a good game plan to get buff not super buff but buff how many days should I go to a gym a week and do weights? And how long should I stay at one weight machine?
Review your diet so that you are eating the correct foods that compliment your programme. This may not be an overnight change, so have a positive mindset, visualise yourself being 'buff' and imagine how you will feel and look when you accomplish your goals. Be honest about what you hope to have achieved when you 'arrive' in the state of 'buffness' e.g. not all men can get those golf ball 'Linford Christy' calf muscles so know your body and notice how it responds. Balance, nothing worse than seeing a buff upper body and stringy legs. Don't forget to do legs. Yes you will have to go through the pain barrier, but keep the training wholistic.
Fem'
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Mafdet
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Posted: Saturday February 19th, 2005 13:06 |
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and most importantly do not over do it so you end up looking like a thick necked hippo that moves like one.....
Precious Moments by Marion Howard
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Subedei
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Posted: Saturday February 26th, 2005 07:55 |
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If youre trying to gain mass, an effective approach is to find a weight or resistance setting that will allow ten reps max. Then reduce that by about 1/4 or 1/3. Use the lighter weight to do 2 or three warmup sets of as many reps as you can with about a minute rest in between. After the last warmup set increase to the max weight and do two to three (preferably three) burnout sets of as many reps as you can with one minute rests in between. The third, and last set should completely exhaust the muscle group you are working. The best way to use this approach is upper and lower body on alternating days.
After you have achieved the desired buffness, you then switch to a maintenance program in which you use 75% to 85% max weight three to five sets of fifteen to twenty reps always with no more than one minute rest.
You've got your work cut out! Will you be posting before and after photos for the ladies?
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