Thread: Initial Training - Looking for Advice

Originally Posted by Ak_88

Ok well heres my original post if theres any info that'd help there.

I'm not entirely sure how much muscle mass i want to put on currently, though to have a little extra at least is what i'm after.

So, when building up a training programme for myself;

Would it be more beneficial to buy a set of free-weights/bench to use at home? (as the gym i'm a member of has no barbell-based weights, only dumb-bells).

Is there much benefit from using machine-based weights when wanting to build up?.

How many reps/sets should i be looking at per muscle-group, and should i train these antagonistically in the same sessions?.

How long should a session take, if any estimate can be given?.

Is it just as/less/more beneficial to perform a full body workout compared to training isolated groups per session?

Thanks in advance

Here's my best advice. Go to the nutrition forum here and get yourself a good diet together and then come back here for advice on training. Look here without the proper diet all the training in the world is not worth shit.

Originally Posted by Tough Old Man

Here's my best advice. Go to the nutrition forum here and get yourself a good diet together and then come back here for advice on training. Look here without the proper diet all the training in the world is not worth shit.

That's very true. If you have a truly excellent diet, gaining mass through exercise becomes the easy part.

Originally Posted by Ak_88

Would it be more beneficial to buy a set of free-weights/bench to use at home? (as the gym i'm a member of has no barbell-based weights, only dumb-bells). I don't know if it'd be more beneficial, as you can only do so much with a bench. Dumbbells are a huge part of my workouts. And to clarify, your gym has absolutely no barbells? No benches? No squat rack?

Is there much benefit from using machine-based weights when wanting to build up?. Machine-based weights have their benefits, but they cannot replace free-weights, as free-weights are far superior. However, it is nice to be able to combine the two, but generally doing freeweight exercises first. I basically only use cable machines and the smith machine as far as machine-based weights go. Cable machines for tricep extensions after doing freeweight movements, and also for shoulder and rotator cuff exercises. Smith Machine for calf-raises and shoulder shrugs.

How many reps/sets should i be looking at per muscle-group, and should i train these antagonistically in the same sessions?. The bigger the muscle, the more sets. I usually do 7-9 sets for chest, while I do 4-6 for biceps. This does not include warmup sets. Work with intensity.

How long should a session take, if any estimate can be given?. I try to keep my workouts under an hour. It will depend how you do your training split. My training split is 4 days.

Is it just as/less/more beneficial to perform a full body workout compared to training isolated groups per session? This is debatable. I would say it is more beneficial to train isolated groups per session and insure you get enough rest. Full body workouts just sound like overtraining to me, however, a lot of people seem to have gotten good results from them, as I did in high school.

Thanks in advance

(Comments made in boldface)
Also wanted to agree with what the others have said, a good diet is key in bodybuilding.

Originally Posted by Ak_88

Ok well heres my original post if theres any info that'd help there.

I'm not entirely sure how much muscle mass i want to put on currently, though to have a little extra at least is what i'm after.

So, when building up a training programme for myself;

Would it be more beneficial to buy a set of free-weights/bench to use at home? (as the gym i'm a member of has no barbell-based weights, only dumb-bells).

No gym without at least a stationary squat rack would get my business. That is ludicrous. Although it's nice to have the option to use machines, I would choose a basic home setup over a gym with no rack any day. You can do quite a lot with a bench, barbell, adjustable dumbbells, and a chinup bar. It would also be a good idea to purchase some saw horses to create your own power rack. This is a cheap and effective idea that fellow member Squaggleboggin uses. You could also do dips on these.

Is there much benefit from using machine-based weights when wanting to build up?.

Sure. It allows for a wider variety of movements that can be incorporated into your program. If nothing else, it will help keep things interesting for you. Personally, I use almost no machines, but there are a few that deserve attention on occasion.

How many reps/sets should i be looking at per muscle-group, and should i train these antagonistically in the same sessions?.

This depends on your training frequency and the intensity of effort relative to muscular failure.

How long should a session take, if any estimate can be given?.

Generally, you should try to keep the actual lifting portion of your workout to an hour or less. A little bit beyond this won't kill you. However, you don't make every session a 2 hour marathon for reasons relating to your endocrine system.

Is it just as/less/more beneficial to perform a full body workout compared to training isolated groups per session?

Thanks in advance

I prefer full body workouts myself. Honestly, either method is going to lead to weight gains if you implement it properly. The ultimate deciding factor is probably going to be diet.

I put together a couple of basic templates for designing full body and split routines. Also, check out Jodi's guide to putting together a healthy diet conducive to packing on some lean mass.