Joining the gym to bulk out:going it alone

  • Thread starter Thread starter HaX
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HaX

HaX

HaX

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Hi Guys,

I'm not a frequent poster to the Sports Arena, but here goes anyway :

I'd like to bulk up and become more muscular, and in particular, increase the size of my shoulders and arms.

In order to do this, I'm aware that I need to educate myself in Nutrition and Training.

From a nutritional perspective, I understand that lean protein and clean carbs are the way to go, but that's about it. Are there any books or websites I can refer to for simple recipes (I'm NOT a dab hand in the kitchen) and plans to follow?

With regard to training, I don't have anyone who will be going with me to "Spot" my lifting technique. This unfortunately rules out using free weights to push myself to the point of absolute failure. Would I be able to achieve anything worthwhile just through using machines and is it worth bothering?

When I first start going, I'll hire a trainer to show me how to use the machines, use the weights/machines. Is there anything else I should do?

Thanks in advance to anyone who answers my questions.

Cheers

HaX
 
You can still use freeweights, just don't push yourself to failure, stop when you feel you're about 1-2 reps from it. If you're worried about, start out with low weights and spend the first 2-3 sessions making sure you have the form nailed down. I don't have a partner in the gym :p

There's debate as to how good pushing yourself to failure is as well, tbh. If you're training for size you want to be doing 3 or 4 sets of 8-10 reps, and if possible you want to be doing 12-20 sets per week on that body section (say, back for example) to maximise hypertrophy.

Website wise ExRx.com and bodybuilding.com are good places to start, as is simplyshredded.com.

Machines have their uses but simply cant compare against compound exercises for initially building strength - have a look at the SL 5x5s. One advantage of machines is that they keep your muscle under strain for the full range of the movement, but they are only really any good for isolation exercises, and even then you should mix it up with free weights and machines.

As a beginner, you should also take a look at GordyRs stickied thread, tonnes of good advice and help in there :)
 
http://forums.overclockers.co.uk/showthread.php?t=17401146

http://forums.overclockers.co.uk/showthread.php?t=18398834

free weights is the better thing in my opinion :) on machines i can push a lot more than i can with free weights and that might feed your ego a little bit more.. but with free weight i actually feel like i've had a good exercise at the end of the day.

trainer is not needed really, if you're having problems just look on youtube how to do it and start with small weight/bar only to learn the form properly :) also the 2nd link i've posted can be really helpful - same as the first really.

i dont have anyone to spec me when squatting/deadlifting and tbh you don't need anyone to look out for you if use the equipment properly, for squats i have the bars on machine that will stop the weight if it gets too much for me

and deads that will never be a problem.

becnhing again is not a problem you can just use the metal bars that come with most machines that will stop the weight from dropping on you.

and read gordy's guide, i would personally recommend strong lifts 5x5 routine(mainly because i fallow it and enjoy it)

food etc is really important but thats not something i can comment much on, i make sure i reach my macros for protein/cals/fat etc so i can grow and thats about it.

someone will come a long in a sec and show you more threads that i can't currently find - they have a lot of info on food and another bodybuilding guide.
 
I'm lucky as we get a personal trainer at my work gym one day a week and i'm even more lucky that I pretty much get a 1 to 1 workout with him due to very few people going we he gets there. I find he's helped me no end with technique and those extra 2 or 3 reps you get with someone spotting you add so much more intensity to the workout.

MW
 
Mmm, forced reps are definitely useful - but its far from the end of the world if you don't have a spotter to help you with them :p
 
Out f all the posters on this forum that train with weights, I would say only a couple train with a fellow bro, so join the club.

If you have questions about what you're doing, do your reading and ask questions, post in the 'Form Feedback' thread, and start a log to track your progress. :(
 
As already said, with most exercises you don't need a spot. You may need one for bench, but other than that as a beginner most other exercises can be done without spots. I'm a beginner too, and the only time I've ever needed a spot was when bench pressing.
 
opethdisciple said:
Better yet, is build up some strength over a couple of months using the machine.
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Please ignore this, this guy really should be stopped from posting in this forum, my 2 year old talks more sense.

Use free weights from the beginning, focus on form, your body will thank you later :)
 
Shouldn't really be going to failure, though knowing this point is a lot harder when a noob. Though I can assure you the 'fear' will help you get that bar up pronto!

But I personally feel the only thing I need spotted for is BB bench, so if you are worried then just do DB Bench espically if your not training for all out strength. DB Bench is pretty awesome anyway.
 
Begbie said:
DB Bench is pretty awesome anyway.
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To be fair, it's probably better for a lot of people to bench with dumbells because unless the lifter is particularly strong, there are plenty of very heavy sumbells out there. :)

However, there is more scope for REALLY bad technique using dumbells due to the amount of control required... oooh - arguiing with myself! :o :D
 
mrthingyx said:
To be fair, it's probably better for a lot of people to bench with dumbells because unless the lifter is particularly strong, there are plenty of very heavy sumbells out there. :)

However, there is more scope for REALLY bad technique using dumbells due to the amount of control required... oooh - arguiing with myself! :o :D
Click to expand...

There is a lot of scope for bad technique, but then that arguement could be used in just about any exercise.

I found I gained a lot of aesthetics when I used to DB press, compared to BB anyway.
 
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