gym routine

apadhiar123 said:
I've been working out for around a year a couple of years ago I'm fairly skinny and weight around 10-11 stone I would say I'm 5"10. I would love a great analysis on how to get bigger in terms of muscle and weight and a routine that would help me. Any info would help I have had a look at the threads that have been provided but it would be great if someone could sum up a workout and a diet of things to eat in the day to help it'll be much appreciated!
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Training = any effective beginner routine like Stronglifts 5x5, ICF 5x5, AllPros, Greyskull LP etc.

Diet = Read everything here. Twice.
 
Just sorting out a gym plan and was thinking what the best abs work out is to achieve a 6 pack would you spread it over days or have 1 abs workout once a week for around half an hour? Sorry for all the questions just trying to organise everything for myself to get the best possible outcome and reaching my goal
 
A six pack is diet-related and nothing to do with "workouts." What you have to actually focus on is functional core strength.

Get yout diet sort, strim down to a low (8%-ish) bodyfat and the abz will come. ;)
 
Functional core strength is important for life, not just lifting. .. so do it every day. Done properly, it can beneficially affect your posture, how you walk, pick stuff up...
 
Get on the 5x5 strong lifts, I'm finding it very fun and even though I've only done 3 weeks (2 weeks off over Christmas), I can already feel thighs are bulking up.
I'm also finding it a good length routine ~30 mins. And I do 20mins on bike as well, which comes to just under the magical hour.
And have no intention of increasing bike time, instead I increase resistance, however already upto 15 out of 20 on the settings, so not sure what I'll do when I hit 20.

Give it a go and see how you get on. It's a darn good recommendation, to start off with. even if you feel a bit silly to start with just the bar, bit the weights quickly go up.

Put on 2kilos over Christmas :(, it would be nice if the scaled were right. But the electric fat analysis is very inaccurate, as apparently it was all muscle. Don't belive it for a second, it feels like fat.
 
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Cheers for all the advice I have just weighed myself after a week and have put half a stone on after trying to eat as many meals in the day with healthy food and also drinking whole milk roughly 3-4 pints a day. Glacus have you got a set routine of doing different body parts every 2 days or so for example Monday back and legs Wednesday chest and biceps with the 5 by 5 excercises etc...
 
It comes with a routine, go on their site you can download an excel spreadsheet, or ios/android app. You just alternate between them with a day off in between and add 2.5k every session.

http://stronglifts.com/5x5/




To everyone else, is there any specific exercises I can do to make carrying heavy ruck sack and mountain climbing easier?
Lower back and shoulders always hurt after a while with rucksack.
 
apadhiar123 said:
Cheers for all the advice I have just weighed myself after a week and have put half a stone on after trying to eat as many meals in the day with healthy food and also drinking whole milk roughly 3-4 pints a day. Glacus have you got a set routine of doing different body parts every 2 days or so for example Monday back and legs Wednesday chest and biceps with the 5 by 5 excercises etc...
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Don't go crazy with weight gain. An analogy for eating for mass gains is like paying builders to construct a house for you; you can give them more money to work faster, but after a certain point they'll be incapable of working any quicker and the excess money goes to waste. Translated, you need to eat in a surplus to give your body the materials to grow, especially if you're skinny, but the size of the surplus shouldn't be needlessly excessive because it will just mean you get fat quickly.

The body has a limit to how much new tissue it can create over a day/week/month (without drugs at least) and while some fat gain is inevitable if you want to get anywhere with growth, the idea is that you generally don't want to get fat enough that you spend forever dieting back down again down the line (a 3:1 ratio is pretty advisable for most people - e.g. 9 months gaining, 3 months dieting a year).

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/
 
Well in 8 weeks, and 3 off them I eat crape and did pretty much no exercise.

BP has gone from 164/108 to 122/81, so close to normal blood pressure now.
And resting heart rate has gone from 83 to 60

Very happy, still following 5x5 at start of 5th week and no issues yet.
Shame I've never done a full cholesterol test. That would be interesting as well.
 
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Glaucus said:
It comes with a routine, go on their site you can download an excel spreadsheet, or ios/android app. You just alternate between them with a day off in between and add 2.5k every session.

http://stronglifts.com/5x5/




To everyone else, is there any specific exercises I can do to make carrying heavy ruck sack and mountain climbing easier?
Lower back and shoulders always hurt after a while with rucksack.
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Deadlifting. And your lumbar hurts because it is wobbling around whilst carrying the rucksack. So moar core.
 
Deadlifting, 5*3 (reps*sets).

Dragon flags, same layout. ;)

There isn't anything particularly clever about programming for this: you have a weak core which is brought to light by sticking a heavy pack on your back. And your hips probably don't move well which is making your lumbar compensate.

Deadlifting - with a well controlled back - will sort out some of that. :)
 
Thanks, already doing 5x5 so should I do more deadlifts add it into every gym day.. Currently do 2x5, instead of the suggested 1x5.

And not a chance in hell I'm strong enough to even attempt dragon flags.
 
Glaucus said:
Thanks, already doing 5x5 so should I do more deadlifts add it into every gym day.. Currently do 2x5, instead of the suggested 1x5.

And not a chance in hell I'm strong enough to even attempt dragon flags.
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You could deadlift every session, but 5*3 (reps*sets) once a week will be fine (I like 5*5 on them, but hey.

And so you are not strong enough to do dragon flags? Do the negative component, then - candlesticks (hold bench, legs and torso up, hold, lower as one movement).

If you aren't strong enough, then get strong enough. :)
 
Any chance to a link for the candlestick. Videos show something that don't look like what you describe.

Edit, is this it?


If so is there something even easier than that to begin with, as I doubt I could even do that. Although I'll give it a go tonight.
 
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