FabSwingers.com > Forums > Ireland > any ideas on how to build muscle please
any ideas on how to build muscle please
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By (user no longer on site) OP
over a year ago
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hey guys and ladys im looking to get fit want tone up arms chest shoulders.I have a gym bench at home dont use the gym. I would like to know if anyone has any good home training programs please or any good diet plans some help would ve great on this thanks lads. |
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By (user no longer on site)
over a year ago
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"hey guys and ladys im looking to get fit want tone up arms chest shoulders.I have a gym bench at home dont use the gym. I would like to know if anyone has any good home training programs please or any good diet plans some help would ve great on this thanks lads."
get yurself a set of free weights or kettlebells,theres lots of workouts with weights on youtube! |
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By (user no longer on site) OP
over a year ago
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"If u want to gain muscle u need to bulk up first but with a clean diet then strip it down addin a bit of cardio to ur workouts "
thanks guys i do healthy and do abit off running and that already.  |
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By (user no longer on site) OP
over a year ago
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"hey guys and ladys im looking to get fit want tone up arms chest shoulders.I have a gym bench at home dont use the gym. I would like to know if anyone has any good home training programs please or any good diet plans some help would ve great on this thanks lads.
get yurself a set of free weights or kettlebells,theres lots of workouts with weights on youtube!"
thanks classy im using 2lb weights at the mo im wondering is the weight to small. |
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By (user no longer on site)
over a year ago
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"If u want to gain muscle u need to bulk up first but with a clean diet then strip it down addin a bit of cardio to ur workouts
thanks guys i do healthy and do abit off running and that already. "
runnings is great for yur legs,but if u want muscle on yur arms,shoulders,chest a set of weights and a gud diet with lots of protein will do the trick  |
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I lift heavier than that ha get some heavier weights, make sure ur form is rite tho before u go heavier I'd advise joinin a gym jus to make sure ur technique is rite tho or else u will only give urself injurys |
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By *estcorkfunMan
over a year ago
clonakilty/ Tullamore |
http://crossfitkilkenny.ie
Crossfit is great for anyone starting fitness buzz. They teach you 1 to 1 how to do everything before you lift a single weight so you know you won't hurt yourself. Cheeper than a personal trainer, better motivation that a gym membership. Eat right and you will explode from it. Crossfit isn't for me as I'm going down a different route but I'd highly recommend it for strength and conditioning. |
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By (user no longer on site)
over a year ago
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"What are the odds of this thread degenerating into a mess of conflicting advice ? "
well i just give advice frm my own experiences,i lost weight and toned up without setting foot in a gym or seeing a personal trainer |
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By (user no longer on site)
over a year ago
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"If u want to gain muscle u need to bulk up first but with a clean diet then strip it down addin a bit of cardio to ur workouts
thanks guys i do healthy and do abit off running and that already. "
Running will only make u fit
Won't bulk u up in any way at all
Get your diet right and clean look at supplements like protein
Low carb high protein
40/min to and hour a day for 4 to 5 days a week
Diet is 80% training is 20%
4 weeks for you to notice a difference
8 weeks for friends to notice a difference in you and
12 weeks for the rest of the world to notice a difference
Free weights and different muscle every day
Legs
Chest
Back/shoulders
Bicep/tricep
Don't forget the legs or u will look daft with skinny legs and a big upper body
And then u have a cheat day too unless your training for a competition
Best of luck
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By (user no longer on site)
over a year ago
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Also if it's not hurting then it's not working u need to up the weights and training..a short spell in a gym will get all the right techniques
You'd be surprised day how many people think it's just a matter of lifting the weight or doing squats will do the trick..
Has to be done right for results |
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By (user no longer on site) OP
over a year ago
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"If u want to gain muscle u need to bulk up first but with a clean diet then strip it down addin a bit of cardio to ur workouts
thanks guys i do healthy and do abit off running and that already.
Running will only make u fit
Won't bulk u up in any way at all
Get your diet right and clean look at supplements like protein
Low carb high protein
40/min to and hour a day for 4 to 5 days a week
Diet is 80% training is 20%
4 weeks for you to notice a difference
8 weeks for friends to notice a difference in you and
12 weeks for the rest of the world to notice a difference
Free weights and different muscle every day
Legs
Chest
Back/shoulders
Bicep/tricep
Don't forget the legs or u will look daft with skinny legs and a big upper body
And then u have a cheat day too unless your training for a competition
Best of luck
"
  thanks funtoo thats great will note that down. |
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By (user no longer on site)
over a year ago
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"Also if it's not hurting then it's not working u need to up the weights and training..a short spell in a gym will get all the right techniques
You'd be surprised day how many people think it's just a matter of lifting the weight or doing squats will do the trick..
Has to be done right for results "
gud advice  |
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By (user no longer on site)
over a year ago
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Iv started back into the weights have lost 1-1/2 stone from January, iv weights at home but you'll get more motivation by going to a gym +some deadly women use it ,
Eat and diet properly and correct routines to build size bulk up the heavy weight or to get defined less weight more reps , cut out bread an fizzy drinks and sweets |
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By (user no longer on site) OP
over a year ago
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"Iv started back into the weights have lost 1-1/2 stone from January, iv weights at home but you'll get more motivation by going to a gym +some deadly women use it ,
Eat and diet properly and correct routines to build size bulk up the heavy weight or to get defined less weight more reps , cut out bread an fizzy drinks and sweets "
thanks mate totally cut the junk food this week already and the coffee. |
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By (user no longer on site)
over a year ago
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Join a gym cause u cant get much progress with your own bench unless u want to spend 100's on equipment...
If i was you id train every other day doing a fullbody routine....
Deadlifts
Squats
Bench press
Shoulder press
Pull ups
Each session do 4 sets of each of the named exercises and u should see results after 6 or so weeks...
After 6 weeks id change the foutine to shock your body into continued growth.
Eat lots of lean meat and veg....
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By (user no longer on site)
over a year ago
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Join a gym start off slowly and set your self targets my husband goes 3-4 days per week and also takes whey protein it helps build muscle and helps muscles recover I also go 3-4 days per week just to keep fit |
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By (user no longer on site)
over a year ago
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"hey guys and ladys im looking to get fit want tone up arms chest shoulders.I have a gym bench at home dont use the gym. I would like to know if anyone has any good home training programs please or any good diet plans some help would ve great on this thanks lads.
get yurself a set of free weights or kettlebells,theres lots of workouts with weights on youtube!thanks classy im using 2lb weights at the mo im wondering is the weight to small."
yea 2lb isnt heavy enough,i use 3kg and 4kg weights,i do more reps with the lighter ones |
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get diet right and ease into training as so can injure yourself or over do it at yhe start and remember to stretch and warm up.
but if you want a body like mine the onlyway to get one is takeaways and and being a lazy fecker  |
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By (user no longer on site)
over a year ago
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"Join a gym cause u cant get much progress with your own bench unless u want to spend 100's on equipment...
If i was you id train every other day doing a fullbody routine....
Deadlifts
Squats
Bench press
Shoulder press
Pull ups
Each session do 4 sets of each of the named exercises and u should see results after 6 or so weeks...
After 6 weeks id change the foutine to shock your body into continued growth.
Eat lots of lean meat and veg....
"
good advice especially changing routine, too long doing the same routine and your progress will soon reduce. Either a short break or change in routine will keep the progress moving forward. |
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"get diet right and ease into training as so can injure yourself or over do it at yhe start and remember to stretch and warm up.
but if you want a body like mine the onlyway to get one is takeaways and and being a lazy fecker "
I agree laid. Alternate between chow mein and special fried rice, washed down with lager/cider as appropriate! Yiu too could have a body like us |
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By (user no longer on site)
over a year ago
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invest in a personal trainer (with strength and conditioning certs...look to see them) if you can afford it.
it is money well spent as its on your health and document all the information they give you as you are paying for it. |
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By *al2001Man
over a year ago
kildare |
"invest in a personal trainer (with strength and conditioning certs...look to see them) if you can afford it.
it is money well spent as its on your health and document all the information they give you as you are paying for it. "
Waste of money imo.nothin u cant learn with a small bit of research.keep ur money for weights n supplements |
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"invest in a personal trainer (with strength and conditioning certs...look to see them) if you can afford it.
it is money well spent as its on your health and document all the information they give you as you are paying for it.
Waste of money imo.nothin u cant learn with a small bit of research.keep ur money for weights n supplements"
Shooting myself in the foot but got to agree with Hal but if n e wants a personal trainer come see me (Mrs) |
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By (user no longer on site)
over a year ago
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"What are the odds of this thread degenerating into a mess of conflicting advice ? "
lol...thought that myself....but men and muscles fighting it out mmmmmmmmmmmm |
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By (user no longer on site)
over a year ago
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"hey guys and ladys im looking to get fit want tone up arms chest shoulders.I have a gym bench at home dont use the gym. I would like to know if anyone has any good home training programs please or any good diet plans some help would ve great on this thanks lads."
...work hard  also in the bed room  |
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