First time on the message board and i'm wondering if i can pick your brains!
I have recently signed up to become a personal trainer. When I first started uni a few years ago I went to the gym and the rest is history. I really enjoy going to the gym and I'm in there most days of the week. Hence the change in career path!
However, I've always hit the cardio more so than the weights. In the past I have done weights and tried the diets, but a couple of weeks in each time I always seem to develop a bad stomach along with the brad pitts (sorry for the details!!). I don't know if its the mixture of various different protein shakes i was taking or probably the crap diet i was on of just an extra meal of tuna beans and salad. So, I stop with the diet and soon after, the bid to build myself up dwindles away aswell.
But, now that I am in training to become a gym instructor, I feel its time to build myself up. After all, who would want to take advice from a skinny gym instructor. Besides, you wouldn't go to a dentist who didn't have any teeth. etc, etc.
Just want to pick your brains as to the best way to pack a little bit of muscle. I'm not too keen on mixing up all the different shakes, capusles etc. just a nice simple diet of good (preferably cheap) food thats easy to manage.
Thanks for reading the post and all advice would be appreciated!!
Yeah that would make sense, sorry! I'm doing a push legs pull split, monday weds friday. I've only been on this for about two weeks but have done weights in the past of various different regimes.
Monday Incline bench on smith 4 X 6 Dumbell Press 4 X 6 Cable Cross 4 X6 Shoulder Press 4 X 6 Tricep kick backs 4 X 6
Wednesday Squats - 5 X 6 Deadlifts 4 X 6 Leg Curls 3 X 8 Leg Extensions 3 X 8
Friday Lat pull down 4 X 6 Upright row 4 X 6 Single arm row 4 X 6 Back Extension 4 X 6 Barbell curls 4 X 6
My chest back shoulders and legs always seem to feel it more than my arms, especially biceps.
As for diet, I'm open to suggestions! I have read quite a few of the posts and I'm understanding the 6 meal a day routine, along woth a good variation of carbs a nd protein. I think this is where I was going wrong in the past. all protein no carbs!!
As for supplements, it seems a bit of a minefield. I don't really want to be taking anything that is going to have adverse effects, such as bad guts bloatedness etc, which others have in the past!
Well firstly 6 reps isnt very much. Most do a 8-10 or 10-15 rep range. If you can lift for example 6 reps every set of the four then your lifting too light.
Each last rep should be a struggle. For example i do 10-15. If im burning through a set ill take it to 20.
Worry about supplements once you sort your diet out..as they do what they say.."SUPPLEMENT" your diet.. But first thing worth looking into is Protein powder.. firstly because you can get protein straight into your system post workout but also use it for the mid morning type protein as its quick and easy..
Remember that your diet is just as imporant as your workout..If you have a poor diet, there isnt much sense in working out.
Depending how many days you can workout, you wana be doing a main body part per day..two if you cannot make it to the gym that many times a week.. even though you should be going at least 3 times a week.
I have my workout in the photo section under Tank08 i think its called and there are other workouts and diet plans suited to get people started.
I agree with trying higher rep ranges, but then again 6 reps will still promote hypertrophy and also strength gains. Surely you should know, or be learning this in the near future, if you are going to be a professional trainer for people?
6 reps isnt bad. i used 5 reps for years. didnt do me no harm. made me strong. stuart mcrobert and all the natural bodybuilding books all used 3 x 5 reps with there working weight. i spent a year doing sets of 10 and 12 reps and got no where. soon as i started doing reps of 5 my strength shot up and i started to gain muscle mass. you need to lift heavy to gain mass if you ask me. each to there own. i find higher reps are only good for toning up and making the muscles more pumped etc.
I don't want to demotivate you mate but it has to be mentioned that some people will just never be bulky if they heve always been really skinny.
I used to share a flat with a couple of lads that trained their tits off and ate like pigs but over a year, they never put an ounce on, just got all wirey.
Look up "hard gainer" on some bb boards if that's you for help and advice.
I've always been muscular but the down side is I get fat easily too if not carefull. swings and roundabouts.
i have to agree with JPGYM. ive always been big and i can build muscle quite quickly but i can can pack the fat on a hell of a lot faster. its a case of trial and error. it took me atleast a year to work out was was working for me and what wasnt. you hit plateaus all the time and you have to chop and change to give your body the kick start it continully needs. high rep range, low rep range. go heavy, go light, what body parts to train with which. how much cardio, and diet is a whole new ball game. the constant cycle of it all without get bored od pis*ed off is maybe the biggest challenge of all!!!
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