[blackers10]

hello guys
ive been trying to read up on how hard to go when training.
ive only just started.

i just cant figure out the intensity i should be training in

i watched the videos of layne norton etc and hes putting a sheet load of effort into the lifts for only a 5-8? lifts
is that how hard i should be looking to push it??

hope you can help guys!

[ANARKY]

If your new to the game you shouldnt go for intensity like that, you should do reps of 10-15 then maybe on your next program you can drop to 12-8 reps.

[blackers10]

oh ok
should i be unable to lift the final lift?

thanks for the quick reply mate!

[ANARKY]

No if your just starting try to make sure you start extra light and work your way up to a weight that on your final set you wont get all the reps done. Since your just starting you want to build a solid starting surface so later on you can put good mass on, if you just went heavy and intense right from the start your at serious risk of injury.

[blackers10]

fully understand

im happy my new job is building some muscle on me (felt i was wasting away at my old job haha!)

im working in a bearing and power transmissions shop as the storeman
so im lifting from 1-25kg all day
average of about 5kg

was abit sore after the 1st few days but im all good now

i have a few friends who lift/have lifted fairly regularly
but due to new job its hard 2 get in contact with them (bad work hours)

also.. is it better to train BEFORE (6:30am).. or AFTER work (5pm)

so thanks for the advice mate!!
much appreiciated

[lil_big_junior]

why was anarky banned???

[Thomas_Rivera]

Originally Posted by blackers10

hello guys
ive been trying to read up on how hard to go when training.
ive only just started.

i just cant figure out the intensity i should be training in

i watched the videos of layne norton etc and hes putting a sheet load of effort into the lifts for only a 5-8? lifts
is that how hard i should be looking to push it??

hope you can help guys!

Start at 8-12 reps. On the lifting portion of each lift it should take you at least 1-2 seconds for that portion, hold then lower and the lowering should take 2-3 seconds.

The reason you time your lifts in anyway is so that you get quality work in. Some people rush through reps and think they are getting a good workout but they are cheating themselves out.

Use good form for everything. If you aim for 8-12 reps, you should be getting at least 8 and no more than 12.

[Thomas_Rivera]

I had workouts around 5pm before, as long as your eating right you should be feelign strong and able. I do not think you should stick to reps up to 15, theres no point in it. It's far from efficient at muscle building and even further away from strength building.

You will start to feel less sore as you go on further down the line.

You should look into nutrition threads as well, no matter how much work you put in at the gym, if your not eating for it, you won't see what you want.

[compulut]

I think T_R covered most of my thoughts on this. I would add, though, that form is far more important than weight, especially when just starting out. Watch your movements and your muscles, directly and in the mirrors. If there is a trainer at your gym, pay for a session or two, and get any form corrections taken care of at the onset. It's far easier to learn the correct movement, than to forget the incorrect one. Also, (especially when just starting out) I don't think it is to your advantage to go to failure. You want, eventually, to 'burn' the muscles at each training session, but one of the biggest mistakes that I see people make in the beginning, is, they train so hard that they are immobilized the next day or two. This usually prevents them from working out when they planned, and has - on occassion prevented them from doing the job they do to make a living (such as your case - where you must lift to work).

As for AM vs. PM. Are you a morning person or an evening person? Some people wake up with all kinds of energy, and have more productive workouts early in the day, regardless of how clean and thorough their diet is the rest of the day. Others, however, are shit in the mornings. They hit the snooze like 4-5 times, and really need a couple of hours to 'come to'.

Try each method, for a solid week (one week working out AM, the next week working out PM) and see which feels 'right' to you.

[Thomas_Rivera]

Excellent points .

Another thing I forgot to add in was that under no circumstances follow any routine written in flex, muscle and fitness, muscle mag or whatever. These "Routines" are more bullshit than supplements that promise 10 pounds of muscle in 2 weeks.

the most reputable magazene that you can pick up is muscular development.

[blackers10]

big thanks for all that info guys!!

as you guys probably know from experience..
its hard to know which info is for you
and which is for more experienced guys
as you really dont know where various people are at etc

but again thanks heaps aye

[YM123]

whys anarky banned