any chance of a few tips for the gym?

[Anth9ftm]

few questions and a bit help needed really.

In terms of the diet side i think im there, will be starting that this week dont really need a lot of help with that, its more the gym side of it.

Ive been a member a few times but recently i think ive got the bug and really want to give it a go, i dont want to get too big, mainly toned.

im 6ft and exactly 13 stone, so not really a bad size...

a few reasons i feel i have lost track with the gym in the past...

1. when i go to the gym i tend to just go round the machines, dont really spend too long on each a few reps on each then on to the next one, are the machines any good...if not what should i be doing on the free weights etc

2. do i lift more at a lesser weight or less weight more reps?

3.i tend to go in to the gym and do a little on all of my body

it really comes down to the fact i have no plan when i go to the gym, so some idea as to what i should be doing please???

cheers

[Titus]

What's your goals? You looking to increase muscle mass? Going from what you've said, I'd say get on Ripptoe's starting strength or try the PHAT protocol.

[Anth9ftm]

Originally Posted by Titus

What's your goals? You looking to increase muscle mass? Going from what you've said, I'd say get on Ripptoe's starting strength or try the PHAT protocol.

yeah mate, looking to increase muscle mass/definition.

[Titus]

Originally Posted by Anth9ftm

yeah mate, looking to increase muscle mass/definition.

I'd jump on Ripptoe's then if that's your goal and you've just been pottering around on machines largely. Somebody posted a thread where you can get the PDF last week mate, download it and have a read.

[Anth9ftm]

cheers marra, appreciate it

[Titus]

After spending a while doing Ripptoe's and you've established a good strength base, try something like this PHAT routine:

Day One, UpperPower:

3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement.

Day Two, Lower Power:

2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Shoulders/Back/Traps:

4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each.
1 Optional Back compound, 2 sets in the 8-12 rep range.

Day Five, Hypertrophy Legs/Calves:

2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range.

Day Six, Hypertrophy Chest/Arms:

3 Benching movements, 2-3 sets in the 8-12 rep range.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range;
1 Chest accessory exercises, 3 sets, 8-12 reps.

Day Seven, OFF

[sksk3021]

Originally Posted by Titus

After spending a while doing Ripptoe's and you've established a good strength base, try something like this PHAT routine:

Day One, UpperPower:

3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement.

Day Two, Lower Power:

2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Shoulders/Back/Traps:

4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each.
1 Optional Back compound, 2 sets in the 8-12 rep range.

Day Five, Hypertrophy Legs/Calves:

2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range.

Day Six, Hypertrophy Chest/Arms:

3 Benching movements, 2-3 sets in the 8-12 rep range.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range;
1 Chest accessory exercises, 3 sets, 8-12 reps.

Day Seven, OFF

Like the look of that might have to give it a go.