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Anonymous
Hiya /fit/ i've recently joined a gym - and I want to work on building muscle (mainly my pecs) and endurance (ie; light headed from a fucking 5min bike ride).

Now Im not fat - quite the oppossite about 60kg (metricfag).

And tips cause the free personal trainer told me dick.
>> Anonymous
start slow.
You don't wanna get wasted after one session.

http://www.exrx.net/WeightTraining/Instructions.html
make a workout plan.
Get a trainer to show you the proper techniques.
Warm up on the bike.
>> Anonymous
First is diet. have equal portions of protein and carbs in your meals. Eat more complex carbs which take longer to digest. Aim for 1 gram of protein per lbs of your body weight ie 150g if you are 150 lbs.

Training:
If you are starting out I recommend a 3-day split which means to cover major muscles with in three day cycle so the body has enough time to heal.
take a look here and learn your bodyparts:
http://www.exrx.net/Lists/Directory.html

You are starting out so don't do too much concentrate on the form. it should be perfect. the link has animooted examples.
Example
Day1: Shoulders/chest
3x8 Dumbbell Shoulder presses ,perfect form less weight start at 5 lbs
3x8 Upright Row, start with 10 lbs

4x10 Barbell Bench press. maybe this should be the first thing to do

Legs: Quads/hams/hips
3x10 Squats: very low weight, and slow motion with perfect form
3x8 calf raises
3x8 dumb bell lunges

Day 3: Back/arms/abs

4x10 Deadlifts: perfect form, slow
do some abs and bicep curls

this is just a beginner routine so you change it up as you see fit however what i included were most common and best exercises that build the maximum muscle such has deadlifs, squats, shoulder presses.
>> Anonymous
Just to add to>>40727

If you want to build muscle, you have to eat more than your normal calorie intake. What matters is what you eat.

And DON'T SKIP MEALS. If you don't eat, what muscles you have gained will disappear.
>> Thanks for the input Anonymous
Not OP i just want to thank anyone that takes the time to offer advice. Could anyone direct me to a site where i could also plan muscle gaining diet.
>> Yoshi ? !ozOtJW9BFA
http://www.shapefit.com/training.html is a pretty good website to learn the basics.

Most trainers at GYM's such as LA Fitness, Ballys, Spectrum, and 24 hour fitness don't know shit about anything. So if they tell you something, don't always take it to hart.

Ok builing muscle: These will be your best friend: Bench press All barbell and dumbbell varieties, Squats back or front, and deadlifts.\
To build an awesome chest you have to hit it from all angles. And it's not a bad idea to work out your chest twice per week, especially if you want to get big there. You might try...
Monday:
Barbell Bench press: 2 warm ups and then 3 sets for 10 reps.
(BB)Incline bench: 3 sets for 10
(BB)Decline bench: 3 sets for 10
Then throw in some pull overs for 3 x 10
and some incline flies
Then you could work out your chest again on Thursdays and change your work out to look something like this.........
Dumbbell bench press: After some warm ups do 3 x 10
(DB)incline bench press: 3 x 10
(DB)Decline bench press: 3 x 10
Then try some cables for 3 x 10
Peck deck 3 x 10.
Or you can go back to flies but at a different angle then you did on Monday.
Pro tip: To truly get big and strong stick to mostly free weights. You should only use machines once or twice per work out if you are serious about getting bigger and stronger.
Good luck!
>> Anonymous
>>40630
>60kg

That's really small
>> Anonymous
Not OP but here's a novice question, do you have to keep increasing the weights you lift to continue growing?

I used to be pretty skinny and have put on quite a bit but seem to have hit a wall.

I'm wondering if it's because instead of going to the gym I've been working out with a couple of dumbbells at home. Dumbbells that aren't really that heavy for me anymore.
>> Anonymous
>>41034

Yea natural/slow progression in weight is needed for them to grow faster.

invest in a adjustable dumbbells and separate weights. I actually have a olympic barbell with a set of weights you can use the same weights as dumbbells. try ebay or craigslist
>> Anonymous
>>41034
yes, if you can do more than 10 reps with your current weights, you need to put more on.
>> Anonymous
>>41039
If you're old and/or have heart problems, 10 is about right!

>http://seniorjournal.com/NEWS/Fitness/2007/7-07-17-WeightTraining.htm
>allow for, and be limited, to 8–12 repetitions per set for healthy sedentary adults, or 10–15 repetitions at a low level of resistance, (e.g., < 40 percent of 1 repetition maximum), for older (more than 50–60 years of age), more frail persons, or cardiac patients;.
>> Anonymous
>>40727
Question about bench press, can i alternate between incline,decline and level in the same routine? how much difference does it makes?
>> Anonymous
bump because im interested
>> Anonymous
>>41403
>>41844

Switching up between incline, flat, and decline bench every so often will increase your size/strength gains. For me, I switch between them (as a primary exercise*) when my chest hits a plateau (point where you aren't getting bigger/stronger). Some people switch it up more often. Switching things up like that helps shock your muscles into growing because they aren't used to the new exercise, even though it isn't that different from the old one.

*I usually only do one of these really heavy for sets. I sometimes do a second one of these exercises to rep out to failure immediately after my final set. That confuses the muscles a whole lot. But mostly I only do one of these on any given day. There is no point in doing all three on one day.
>> Anonymous
I do squats and bench press on the same day i feel really pumped after doing them so it doesn't affect which one I do later.

Sometimes i do bench press on two different days to get better gains. It's worked pretty well so far.

>If you are a new /fit/fag and just starting out weight training Google: Mark Rippetoe's Program. You will see incredible gains first few months.