newbie needs help

chopper123 · Post by **chopper123** » Wed Feb 04, 2009 7:09 am

hello all new here and need help please
over the last year os so ive been putting on the pounds i am 105 kgs now
and am kind of happy with that weight but would like it to be muscle and not fat
worst area being
i do 4 mile walks through woods and fields 3 times a week at a pace so i get out of breath for most of the way been doing it for the past 2 weeks

i do the weights at home with free weights
24kg on bicep 3 sets of 12 long bar 2 hands
18kg on tricep with 2 hands on dumbell then lift from behind head 3 sets of 12
sit ups 3 sets of 15
40 kg chest lay flat on bench 3 sets of 12
40 kg squats 3 sets of 12
and do this 2 days on 1 day off 2 days on 1 day off and so on

like i say been doing this for the past 2 weeks no sign of change yet but still early days
and just wanted to see if i am doing the right thing or do you sugest i change things
any help would be great
and cool site

i have 2 slices of toast for breakfast
4 slices ham sandwich at dinner
then a roast dinner at about 530 potatoes carrots peas brocoli sprouts and so on

chebic · Post by **chebic** » Wed Feb 04, 2009 11:00 am

first of all... looks like you are pounding heavily more to bicep, rather than tricep. Tricep consists of almost 2/3 of your upper arm, and bicep is 1/3 of your upper arm. Though every body's different right? so it might be natural for you to have stronger bicep than tricep.

Also, you need to consume protein one pound of your weight.

so if you wiegh 150 pound, you need to eat 150 gram of protein, or more.

chopper123 · Post by **chopper123** » Wed Feb 04, 2009 11:13 am

yeah i can lift alot more using bicep than tricep
but then i have never really trained tricep untill now so hopefully get stronger as the weeks go
105 kg
so thats 240 pound i weigh

Baseballkid14 · Post by **Baseballkid14** » Wed Feb 04, 2009 1:36 pm

Okay, increase your weight a few kgs and low the reps to 6 - 8. For abs, you need to include more than just sit ups. For low abs, I suggest, Hip Rasies, or Flutter Kicks. For Obliques, I suggest oblique crunches (twist sit ups I think). For upper abs, you can stick with sith ups, but I wouldn't. I do toe-touchers and they work the abs real hard. If you do 3 sets of 15 sit ups and that is failure then thats good but if 15 sit ups is hardly a work out for you, then do more.

chopper123 · Post by **chopper123** » Wed Feb 04, 2009 1:53 pm

ok thanks will try diferant things out that you have sugested then
still need to sort shed out i use for the gym
so i can get things were i want them and have plenty of room to work out

why is it such a no no to train the same every day say 3 on 1 off 3 on 1 off

at the mo i do 2 days on 1 off 2 days on 1 off

swanso5 · Post by **swanso5** » Wed Feb 04, 2009 4:16 pm

why is everything 3 x 12?

the sign of an ordianry program is when everything has the dame sets/reps

chopper123 · Post by **chopper123** » Wed Feb 04, 2009 4:39 pm

dont no really just thought it would be easyer to keep track on what im doing that way is all

swanso5 · Post by **swanso5** » Fri Feb 06, 2009 2:39 am

would you rather keep track or get results?

chopper123 · Post by **chopper123** » Fri Feb 06, 2009 4:37 am

get results

swanso5 · Post by **swanso5** » Fri Feb 06, 2009 5:29 pm

well get it all organised at the start and the tracking will take care of itself

1 - search the eaterbury method by chad waterbury

2 - put it in a spreadsheet you can print out and do so

3 - it's all written in all you need to do is fiond the right wt to use, right down what you get rep wise each session and increase wt as the program says each week