Hi guys ill start off, I’m 20 from the UK pushing 6 foot and currently weigh about 12 stone. id always done relatively light weights at home so joined the gym about a year ago. I went with my mates and really enjoyed it, as we weren’t in great shape we used to go for hours every few days, however it got to a point where all i was doing was losing weight (also do running, rowing, 'soccer' etc there) so as they went off to different unis etc iv cut down going to the gym to once a week on my own as I’m not bad shape now (i also still play footie, go running cycling) however reading this site I’m concerned my routine might not be that great for me, as seeing as I’m there once a week I try to get the most out of it by using most of the weights equipment (its not a big gym). I start with some basic lifting, then use pretty much all the lifting machines ('pec-deck' 2 types of lat press machines (pushing the weights up or pulling down - shoulders)?, triceps pull back thing, and an arms by the side push out thing) and try to do about 30(2x15), or 15 of each on a personally relatively heavy weight, don’t know the machine names hope this makes sense. I then finish with about 5x10 bench presses at roughly 40-50(on a good day) kg. and a lifting the weights from behind the head to above the chest technique.I’m looking for a strong athletic muscley build, but am i overdoing it, I feel this way I get a healthier bigger outlook and feel much stronger than when I do it too often and get skinnier. I was very skinny in my mid teens so was desperate to bulk up, I eat tuna and high protein stuff, and now have a very fulfilling diet, people have also picked up recently and say im looking good, i know this has been a long post, thanks for taking the time to read it, any advise very welcome. I go every Thursday however the problem with any routine change would be im also starting a new job soon where ill only have Thursdays and Fridays free, as I usually spend evenings out or doing other things.Thanks again
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Advise needed - gym routine
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i no expert on this, tho i do live in a family of health freaks so maybe i can help...1st thing, if ur wanting 2 bulk up, do more lifting weights and strength training than cardio, wich would calse u 2 loose weight unless ur on a high resistence on the bike, or a big incline or sumthing on the tredmillnext,make sure ur increseing the weight ur lifting on the weight machines ( gradually) cuz lifting the same weight over and ova and not building it up, isnt doin much 4 u.maybe focus on doing more repatitions of exersizes on the weight machines than lifting as much as u can a couple of times.awsum stuff with the protine by the way. u could even take it further if u wanted by getting sumthing like protine bars or shakes at a healthfood shop ( ull have 2 try afue b4 u settle on one, alot of them taste awful)u probably should b goin to the guy every second day really... better to do lotsa short work outs through out the week than afue long 1s. how bout b4 work? early morning workouts r great and give u a great energy buzz for the rest of the day.ok, thats it from me. im sure sum guy will come along and tell me im wrong any time now...but im just saying what i no! im sure helmsman can help u with this 1...
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hi thanks for the reply cutencrazy, the thing is im a footballer and need to keep fit, plus I do runs etc and I also havnt passed my driving test yet so going before work would be impossible. Ive got some weights at home just wondered if someone could advise me if what i'm currently doing is good for me, and if not what should I change, or what routine should I switch to. Any advise very much welcome, thanks
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anyone???
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hi helmsman thanks for taking the time to reply. basically i am currently going to the gym once a week for two reasons, one is job restrictions and one is because I used to go several times a week and, maybe it was because my diet wasnt correct for how much I was doing, but I found I was just losing weight and feeling weaker. Outside of the gym I play a lot of soccer, running and cycling so I keep the gym mainly for intense weight training once a week (as well as occasionally using my barbell and dumbells at home)so basically what i'm saying is when I do go that once a week, I pretty much do everything at once (all the weight machines (mainly upper body), bench pressing(i cant do at home) and rowing etc) and I'm wondering if this is detrimental and can have serious effects? I've been doing it for several months and I feel fine, bigger physically, more alert and stronger. Each morning I wake up with the worked areas a bit stiff, which usually wears off in a few hours. But are you saying for each gym trip you should just focus on one area (ie shoulders, biceps etc?) to be honest realistically the cardio side of fitness is most important to me for football, so realistically i'm not trying to body build as such, more to increases upper body strength and give myself a muscely athletic appearancethanks again mate, I hope this will make more sense
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Sounds like you were over training.I do have a question though, why not work the lower body, why not legs? I'd think if you wanted to be stronger for football legs would be far more important than upperbody strength.