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Anonymous
I've got a gym membership, but I've always stayed near the cardio machines, due to not being sure what to do with the weight-based ones.

And I don't mean how to use them, more how many reps/sets with what weights etc...

Anyone can suggest a good starting base?
>> Anonymous
just watch other people use them?
>> Anonymous
5x6
3 times a week and eat right.
>> Anonymous
Go up to one of the gym employees and say "hey, how do I work this thing?".
>> Anonymous
Every gym is supposed to have a trainer, ask him.
>> Anonymous
Thanks, but I meant I do know how to work them, I just don't know what weight to start on, and how many reps etc

I heard to start on a weight so that you can barely do your 12th rep, is that a good guideline? but how should I increase the weights with time etc ><

That's what I would like to know
>> Anonymous
>>253156
What are your goals, size / strengh or endurence?
>> Anonymous
>>253212

Same guy.

Anyway.

If you're training for strength, pick a random weight and do look if you can do 6 repetitions, if you reach that. It means that you need to increase the weight, after increasing the weight, try again. If you get to 6 repetitions again, put more weight. Rinse and repeat.

If your doing a size program, do the same thing just change the failure point from 5 to 10, that means if you get to 11 repetitions, you need more weight.

For endurence training, the failure point should be at ~15. So if you get to 16, get a little bit more weight.

As for sets.

If you're doing a strength program, do 5 sets
If you're doing a size program, do 4 sets
If you're doing an endurance program, do 3 sets.
>> Anonymous
Size and strength, atm am 1.72m and 69.6kg (sorry metric), and would like to start buffing up a bit.
>> Anonymous
>>253218
Same guy again, forgot to mention a few things.
Ideally, the failure point on repetitions should be 3 or 4 for strength, 7-8 on size, 12-13 on endurance.
>> Anonymous
>>253222

Metric is better for me. Either way, if you want to bulk up, you need to eat a lot. Think of getting 4 000 to 4 500 kcals a day. Also, you will need a shit load of protein, your best option would probably be to go and see a nutritionist for more details.

Either way, remember this, >75% of the gains in body building / strengh training come from a correct nutrition.
>> Anonymous
>>253218
>>253224

Awesome, that's exactly what I wanted to know, thanks a lot.

>>253226

Yea I know what you mean, atm tbh I'm a bit low on cals per day, I hover around the 1.5k mark. But protein wise I've also started taking 2 whey protein shakes per day, which are around 17g each, plus the combined 1L of skimmed milk.

I'm a bit worried about going up to 4k calories, since I've kinda cheated my way down to 69.6 from 78kg through sticking to 1.5kish cals a day, with running on the side.

Considering gym 3-4 times a week, how much other physical exercise would you say in order to be able to eat the calories you described without it going back to fat? Atm am only doing HIIT every other day (I can only do 4 30 second intervals atm), with cardio-gym on my off days.
>> Anonymous
Big guys are only impressive if they are as strong as they look, do a strength building program till you can squat 1.5-2x your bodyweight, same for deadlift and benchpress
>> Anonymous
>>253229

It is basically impossible to bulk and cut the same time. Body builders eat a shit ton, get big. Then diet of the fat, then get big again and diet it all of of. Rinse and repeat.

That's just how stuff works. At 1 500 kcals, you will not gain nearly any muscle mass. Building muscle and fat is similar in a sense, your body will only start doing it once you have had more calories then your body requires to sustain itself.