stelthebell
Member
- Joined
- Sep 24, 2012
- Sythe Gold
- 0
- Messages
- 27
Hi guys i noticed there is no info on here for people who need to train in the gym, ive been training for a good few years and i live with my cousin who is a personal trainer, i hope this info helps
First we must understand the process which takes place when you train, when we lift weights we rip our muscles, with the intent of them being stronger and bigger when it repairs.
Protein: Helps your muscles recover when they have been torn, that is why you should always leave a day of recovery (no training) after a gym session.
You can only take in about 40 grams of protein at each sit in, but you should be having protein throughout the day, protein shakes do help, they help you get your protein fix with no hassle. I recommend drinking it with water as it has less fat content..
There are different types, i also reccommend ones which have amino acids in them.
I do not recommend drinking creatine though as its not that good for your liver...
Tins of tuna and other fish is really good for training, they have virtually purely protein and them good fish oils which are excellent for brain function and that energy.
Carbs = energy. I recommend eating GOOD carbs (these include brown bread, brown rice, etc.) and GOOD fats (this includes fats from nuts and fish, very nice omega 3 and 6. This will give you more energy and put in that extra effort when in the gym. Be careful about eating too much carbs though, it will not be good news if your trying to get that ripped 6pack!
A tin of protein has typically 25g of protein in each tin and less than a gram of carbs and fat, it is a super food! Also its one of the few foods in this society which havent been tampered with so your getting fresh fish.
Try and drink a lot of water throughout the day, this helps for so many different things, it will help flush your insides and really have an edge. Your skin, major organs, everything will be in better condition.
Theres a reason why people in china drink so much green tea after a meal, it helps you flush any oils through your system and is generally good for your insides and digestion, these are really important when your training because of the straining you do at the gym. It will help stop problems arising at a later date such as piles..
To train Tricep and Chest, (my favourite exercise
) bench press is the best! It helps your power grow, tricep and chest are the best punching muscles aswell so it is practical.
Dips are really good for stomach, shoulders, chest, tricep, these are a really useful exercise and i recommend doing them in between sets of weights. The more often you do them, the more easier it gets until it is easier than jogging.
Bench Incline is good for chest, tricep and shoulders which is a really good exercise, helps you have that upside down V shape on your shoulders. Another good exercise for shoulders and tricep is rowing with weights on a bar, if you need me to explain further tell me and i will try lol. This helps your chest and arms swell to a nice size!
Situps are very important for your 6pack! they help you get that V shape aswell, it really attracts the chicks haha. Do your situps! you can do these every day as your stomach muscles repair faster.
Bicep: curling is really good for bicep, you can do concentration on bicep by using the dunbells or you can do chest aswell by using the bigger bar. Pullups are good way of doing bicep aswell.
Dont neglect them leg exercises! your legs are very powerful and practical tools, plus you dont want to look like arnold schwartzneger with the legs of russel brand.
Dont forget to breath when your training!! it will stop you injuring yourself or getting a hernia.
this is quite a brief guide, if you guys have any questions then post away and i will try and answer them, i will update it when i think of more stuff to put in.
happy training people!!
First we must understand the process which takes place when you train, when we lift weights we rip our muscles, with the intent of them being stronger and bigger when it repairs.
Protein: Helps your muscles recover when they have been torn, that is why you should always leave a day of recovery (no training) after a gym session.
You can only take in about 40 grams of protein at each sit in, but you should be having protein throughout the day, protein shakes do help, they help you get your protein fix with no hassle. I recommend drinking it with water as it has less fat content..
There are different types, i also reccommend ones which have amino acids in them.
I do not recommend drinking creatine though as its not that good for your liver...
Tins of tuna and other fish is really good for training, they have virtually purely protein and them good fish oils which are excellent for brain function and that energy.
Carbs = energy. I recommend eating GOOD carbs (these include brown bread, brown rice, etc.) and GOOD fats (this includes fats from nuts and fish, very nice omega 3 and 6. This will give you more energy and put in that extra effort when in the gym. Be careful about eating too much carbs though, it will not be good news if your trying to get that ripped 6pack!
A tin of protein has typically 25g of protein in each tin and less than a gram of carbs and fat, it is a super food! Also its one of the few foods in this society which havent been tampered with so your getting fresh fish.
Try and drink a lot of water throughout the day, this helps for so many different things, it will help flush your insides and really have an edge. Your skin, major organs, everything will be in better condition.
Theres a reason why people in china drink so much green tea after a meal, it helps you flush any oils through your system and is generally good for your insides and digestion, these are really important when your training because of the straining you do at the gym. It will help stop problems arising at a later date such as piles..
To train Tricep and Chest, (my favourite exercise
) bench press is the best! It helps your power grow, tricep and chest are the best punching muscles aswell so it is practical. Dips are really good for stomach, shoulders, chest, tricep, these are a really useful exercise and i recommend doing them in between sets of weights. The more often you do them, the more easier it gets until it is easier than jogging.
Bench Incline is good for chest, tricep and shoulders which is a really good exercise, helps you have that upside down V shape on your shoulders. Another good exercise for shoulders and tricep is rowing with weights on a bar, if you need me to explain further tell me and i will try lol. This helps your chest and arms swell to a nice size!
Situps are very important for your 6pack! they help you get that V shape aswell, it really attracts the chicks haha. Do your situps! you can do these every day as your stomach muscles repair faster.
Bicep: curling is really good for bicep, you can do concentration on bicep by using the dunbells or you can do chest aswell by using the bigger bar. Pullups are good way of doing bicep aswell.
Dont neglect them leg exercises! your legs are very powerful and practical tools, plus you dont want to look like arnold schwartzneger with the legs of russel brand.
Dont forget to breath when your training!! it will stop you injuring yourself or getting a hernia.
this is quite a brief guide, if you guys have any questions then post away and i will try and answer them, i will update it when i think of more stuff to put in.
happy training people!!
