Menu
Forums
New posts
Search forums
What's new
New posts
Latest activity
Log in
Register
What's new
Search
Search
Search titles and first posts only
Search titles only
By:
New posts
Search forums
Menu
Log in
Register
Install the app
Install
Help Support The Rugby Forum :
Forums
Rugby Union
General Rugby Union
Fitness And Strength Questions
JavaScript is disabled. For a better experience, please enable JavaScript in your browser before proceeding.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an
alternative browser
.
Reply to thread
Message
<blockquote data-quote="Get In Lads!" data-source="post: 152902"><p>Plenty of good advice on this thread so I thought I'd chip in with a bit more, I've been lifting weights for a few years now and know a thing or two about it.</p><p></p><p>First of all, do all exercises with the correct form. Good form means executing the lifts you are doing keeping your body in the correct position and not having to compensate with muscles you are not working in that exercise. Never sacrifice good form for increased weight. Poor form is less effective for muscle development and could even lead to an injury if you are not careful.</p><p></p><p>When you begin weightlifting, be sure to alter your diet as well. Fear not, this does not involve having to count calories or anything like that! Just increase the amount of protein that you are consuming in order to enable your muscles to grow after a workout. Beef, fish, ham, bacon, chicken, eggs, milk, cheese and yogurt are all good sources of protein.</p><p></p><p>I'd start with ten reps per set for leg exercises and eight reps per set for other body parts, as if you are just coming to weightlifting, your leg muscles will typically be a bit stronger than the rest of your body. As people have already said, lots of reps at lesser weights will tone muscles, a few at higher weights will increase muscles. Doing between eight and ten, I find, is a happy medium. </p><p></p><p>If you are stuggling to finish a set, say you have got to six and know you won't be able to do two more bench presses - DON'T GIVE UP. Just stop, decrease the weight slightly so you can manage it, and finish your set. </p><p></p><p>Do five sets each of squats, bench press and deadlifts - these should be your bread and butter. Three sets each for other exercises - good suggestions include bicep curls, calf raises, shoulder press, shrugs, seated row and lateral pulldowns. Do between eight and ten exercises per session.</p><p></p><p>If you absolutely ache the next morning - GOOD. Chew down some sausages, bacon and eggs, wash it down with some milk and prepare to start over again! I'd try to go two or three sessions a week and be sure to to take a rest day after you have been to the gym.</p><p></p><p>Hope this helps mates!</p><p></p><p><img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite8" alt=":D" title="Big Grin :D" loading="lazy" data-shortname=":D" /></p></blockquote><p></p>
[QUOTE="Get In Lads!, post: 152902"] Plenty of good advice on this thread so I thought I'd chip in with a bit more, I've been lifting weights for a few years now and know a thing or two about it. First of all, do all exercises with the correct form. Good form means executing the lifts you are doing keeping your body in the correct position and not having to compensate with muscles you are not working in that exercise. Never sacrifice good form for increased weight. Poor form is less effective for muscle development and could even lead to an injury if you are not careful. When you begin weightlifting, be sure to alter your diet as well. Fear not, this does not involve having to count calories or anything like that! Just increase the amount of protein that you are consuming in order to enable your muscles to grow after a workout. Beef, fish, ham, bacon, chicken, eggs, milk, cheese and yogurt are all good sources of protein. I'd start with ten reps per set for leg exercises and eight reps per set for other body parts, as if you are just coming to weightlifting, your leg muscles will typically be a bit stronger than the rest of your body. As people have already said, lots of reps at lesser weights will tone muscles, a few at higher weights will increase muscles. Doing between eight and ten, I find, is a happy medium. If you are stuggling to finish a set, say you have got to six and know you won't be able to do two more bench presses - DON'T GIVE UP. Just stop, decrease the weight slightly so you can manage it, and finish your set. Do five sets each of squats, bench press and deadlifts - these should be your bread and butter. Three sets each for other exercises - good suggestions include bicep curls, calf raises, shoulder press, shrugs, seated row and lateral pulldowns. Do between eight and ten exercises per session. If you absolutely ache the next morning - GOOD. Chew down some sausages, bacon and eggs, wash it down with some milk and prepare to start over again! I'd try to go two or three sessions a week and be sure to to take a rest day after you have been to the gym. Hope this helps mates! :D [/QUOTE]
Verification
Post reply
Forums
Rugby Union
General Rugby Union
Fitness And Strength Questions
Top