Been thinking about starting this for a while

I'm sure loads of boardies go gymming

If so, what type of programme are you on and are you taking any supplements?

For anyone on a weights programme I find this website fairly helpful - http://www.exrx.net/Lists/Directory.html

At the mo I'm doing a three day split on the weights, and taking three protein shakes a day

Day 1 - Back and Biceps

Day 2 - Legs shoulders and Abs

Day 3 - Chest and Triceps

What kind of splits, if any, are people doing?

Just core/ab session and legs

no need for the arm weights anymore since ive stopped athletics when i finished uni i miss bench presses sometimes

squat machine i love you with all my heart its me fav

gym time t-minus two hours

squat machine?

Which one is that?

I never see girls using the squat rack actually, you'd think they'd be mad for it

i do not endorse protein drinks au naturalle way is the best loads of protein meat/chicken an hour after a weights session

if i where still using the Queens PEC id so be using the squat rack but i hate my gyms ones so i stick to the squat machine aka inclined leg press

tank top, Nice thread!

I can post my workout routine in a bit more detail here later, but it's basically:

Day 1: Upperbody + 20 minutes Cardio
Day 2: Lowerbody + 30 minutes Cardio
Day 3: Rest
Day 4: See Day 1
Day 5: See Day 2
Day 6: See Day 3

Not really sure what weight I'm lifting. I generally just go by the number on the machine rather than the actual weight.

I'm not taking any supplements, as I'm cutting fat weight at the moment, rather than bulking muscle. I've lost about 8kg in the past 5 weeks (mainly body fat with minimal muscle loss due to that workout routine coupled with a high protein/low fat/low carb type diet). I wanna hit 75kg before I start going heavier on the weights and bulking.

But when I get to bulking I will be taking some Casein protein powder. It's more gradual release than Whey. But Whey protein is good if you take it say an hour pre and post workout.

I am of the same opinion really. But it's hard to get sufficient amounts of protein if you want to make noticeable gains. Unless maybe you are eating 4 or 5 chicken breasts after a workout.....

Also, tank top are you resting after the three days, or going straight back to day 1? I'd really recommend a day of recovery (no exercise at all) between the splits. I swear by it.

I'm eating a high protein diet and taking a shake before/after gym then one just before sleep

I've gained a stone since February

Badly needed considering even after that stone I'm 62 kilos only!

Is there some unhealthy draw back to shakes that nobody's told me about?

Coz they seem a fairly grand thing to take imo

Not unhealthy at all, just probably not the best option available for gains. From what I have looked into, they dont help as much either if they are spaced out over the course of the day.

I have been reading a few articles/websites over the past year or so, and iirc, they are best if taken pre and post workout. Meaning that the one just before sleep would be fairly redundant. I think I remember reading that all the protein in whey shakes is injested within one hour, so after that they are offering you nothing.

That said, there are a lot of different opinions by different trainers/dieticians out there.

If you are looking for some powders at a reasonable enough price, here is a good site: bulkpowders.co.uk

This will be my supplement of choice when I wanna start making some gains again.

The amount of conflicting opinions out there about protein and making gains would drive you mad, a lot of them are connected to sites trying to sell you things aswell, so you have to be careful

I've read in a few different places that you make your gains at night, so it's best to have a shake just before you go to sleep aswell as one pre and post workout which I've been taking

I'm just taking bog standard whey protein at the minute nothing else

Lash up your full routine later if you get a chance

I'll do likewise

I just run. Go on the tread mill for bout half an hour. Then do the bike for bout 12-15 minutes. Im just tryin to lose weight so im not bothering with weights yet. Though i heard free weghts are good for weight loss. anyone care to confrim this?

Agreed - rest day at least once a week is vital.

I'm a simple man so I do:

25mins cardio, 10mins abs and 25mins weights (upper/lower) each session and go 5/6 times each week.

No supplements for me - just try and eat as much protein as possible.

Doing some weights is definitely good for weight loss. If you just do cardio, you will lose fat but also water and muscle. When you stop exercising, the fat and water come back very quickly. If you do some weights, you will lose fat but keep your muscle. The body works harder when there is more muscle thus increasing your metabolism. Your actual weight loss may be less initially - may be worth getting your gym to do a test on your body fat/water/muscle ratio and then redo it in a few months. usually its free.

So true. I don't read anything on the sales websites at all really. Mainly dieticians and personal trainers, who aren't really selling you anything but have written their own books. But yeah, the amount of conflicting opinions even between them is unreal. You have to take most of what they say with a pinch of salt imo, and then form your own opinion.



I agree. Muscle growth does occur while you are sleeping/recovering. But with a powder it would all be injested and used up much faster than natural dietary protein. So from what I have read, it's not as good as say a high protein meal an hour before you hit the scratcher. (But again, it all depends on who you belive! )



Will do. I'm on an Upperbody day today, so I should be able to stick up some weights too. Won't really be a workout for gains like you are on though, seeing as I am cutting at the moment.

I always take two full rest days every week together, sure you'd have to!

spot on, the more muscle you have, the faster your metabolism, therefore easier weight loss

It's another thing that splits opinions!

I have had a load of discussions with a flatmate of mine, who is much more of a fan of weight workouts, and he kinda changed my opinion. I used to be like yourself, pretty much 100% cardio workouts.

The reason you can argue that weights is better is because you keep burning calories after your workout, when your muscles are recovering. With cardio, once you have finished, your muscles don't need as much recovery, so you aren't burning many calories once you have left the gym. That's the way he explained it to me anyway...