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ok i am having trouble building up my muscles..i am 5″10 i weigh 150lbs and i cant eat vegitables because i am allergic to them all.I have whey protein shake mix but i don’t know exactly how to make the best fitness drink.=|

One of the best ways to gain muscle is to eat 5 smaller meals per day spaced apart by 2-3 hours, and make sure you intake at least 20 grams of protein with each meal.

When you lift weights, make sure that you try to progress each workout, adding more reps or weight than the last time.

Make sure you are lifting with heavy compound movements…squats, bench press, etc. Without heavy compounds, you will not gain much muscle.

And lastly, drink more milk.

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i am 19 years an 6 months of age, about 175 cm tall, weigh about 190 pounds! i have kind of a big belly , stomach fat, and fat in my upper legs region, thighs and hips, i want to lose weight first, and than start bodybuilding. i am pretty unfit so ill need something easy to start with but im willing to do it everyday! id like to know what exercises i could do and for how long, detailed please, to become fit, lose fats,be leaner! should i do them everyday and how long! thanks all in advance! would love your help and will be greatly appreciated!

Here is what you need to do if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Lose weight) and you will have more energry.

If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads) in one and protein (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have any or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross country skier machine)(back:seated row, lat pull downs, back extension) (YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. So your body doesnt go into starvation mode, YOU NEED TO TAKE SUNDAY OFF.

If you stick with this you will have a great body. also drink a least 8oz of water daily! Stay away from Mcdonalds, Wendys, etc because there is nothing good for you on the menus - even the salads are bad (bacon bits, cheese, dressing, etc)

Good Luck

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Does anyone know of a good, tried and proven bodybuilding program to become buff quickly with absolutely no steroids or metabolic drugs?

I've tried before but didn't see any results after a few months so I lost my motivation.

Also, I'm 19 if age makes any difference.

To build your body, rest and nutrition play a more important role than doing the exercise. You may be surprised to hear that and so that may be the reason you didn't see results. If you are eager to get back to your training, what I would suggest is just do the lifting and enjoy the process, about how much muscle you can gain is another story, your metabolism is still high because you are young, give it time and a few months is definitely NOT long enough.

Give yourself 3 months to learn the form and techniques, then you go for working your major groups of muscles first. Then you start working on the small ones.

Day 1

(1) Flat bench press (1 warm-up set + 5 sets)
(2) Incline DB press (4 sets)
(3) Arm dips (3 sets)
(4) Pecdeck fly (2 sets) >> adjust the handles your elbows don't go too far towards the back

Day 2

(1) Lat pull-down (1 warm-up set + 5 sets) don't do behind-the-neck variation
(2) BB bent-over row (4 sets) look at the mirror and be careful
(2) Chin-up (3 sets)
(3) Seated row (2 sets)

Day 3

(1) BB biceps curl (1 warm-up set + 5 sets)
(2) Cable biceps curl (4 sets)
(3) Triceps push-down (5 sets)
(4) Triceps kick-back (3 sets)
(5) Crunches (3 sets) not sit-ups

Day 4

(1) Full squat (1 warm-up set + 4 sets)
(2) Leg extension (2 sets) >> use lighter weight
(3) Lying leg curl (3 sets)
(4) Shoulder DB press (5 sets)
(5) Lateral raise (2 sets)

For each exercise you need to have 1 but not all sets to positive failure. The above is NOT the best way, but do it for 3 months and add more sets change your routine later on. When you are younger, one of the differences is you recover more quickly and you can do them more frquently but be careful of misjudgment can lead to overtraining yourself.

^_^ good luck

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Also, if you happen to know, exactly what muscles do push ups build. Are push ups good if you want to like, look good for the summer?? Like do they build muscles that are easily visible?

Sit-ups, traditionally, will only define the abdominals. There are variations of sit-ups that will build core strength. Core strength is imperative to doing a solid bench press.

Push-ups and bench presses will generally work the same muscle groups: the lats & deltoids in the back, the pecs in the chest, the opposing muscle groups of the bi- and tri-ceps in the arms. There are smaller, stabalizing muscles around the shoulders that will get fatigued as well when doing either exercise.

Both exercises would be a great way to look good this summer, but back and chest. Do pull-ups (NOT the lat pull down machine) to work the rest of your upper body. Learn different variations of your sit-ups to develop your core body strength. The number-one way to have a strong back is to have strong abdominals and obliques. Do body squats and broad jumps for your legs. Do not do leg extensions on the machines or calf raises.

Good luck.

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Far too many serious gyms have turned into ’spas’ aimed at people looking to prance around on an elliptical machine or go to a pilates class. I’ve watched my gym deteriorate and lose more and more free weights to make room for ANOTHER elliptical machine. Not only that, but the members are now obviously different and the vibe that used to be there is gone. But most gyms are becoming like this. Are there any serious bodybuilding gyms left?

Kiwi_Fella03-02-2005, 06:19 AM
All you fellaz who live in London, well east London to be specific, I recommend taking a look at this gym.

http://www.muscleworksgym.co.uk/index.htm

London has the biggest amount of pansy, girly gym’s I’ve ever seen. This is only the second gym I’ve been to in London that is a proper bodybuilding gym. The other one was in Seven Sisters. Their very rare too find here.

When I first took a look around at this gym, I damm near shed a tear at the equipment and gear they had, you know, like more than one bench press, smith machines, squat racks, leg presses, the simple things. You’d be surprised how many pansy gyms in London dont have any of this stuff.

For example, theres a chain here in London called Fitness First.

I think I read another thread on here saying how ridculous their gym was regarding using weights and the overall attitude of staff there.

Well, Fitness First is exactly the same. Their equipment consists of 1 bench press, 2 benches, their heaviest dumbells total a whopping 40kgs aside, BUT, they have every damm cardio machine you can ask for, just great for bodybuilders.

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placebo03-02-2005, 06:49 AM
Wicked. Thanks for the link. Reps given.

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Ruhanv03-02-2005, 06:56 AM
I live in South London and workout before work in the mornings so this spot would be a bit too far from me.

Gotta tell you I used to live in the US and trained at the World Gym in Paramus, NJ. It was a free weight paradise! Moving to the UK has been really frustrating. My wife was a personal trainer at the time and it used to get on her nerves that you could pretty much do cardio and a few machines.

Right now I go to gym (Fitness First) around 6ish in the morning because any time after 5pm, you have to stand in line to use the free weights!

Don’t even get me started on the personal trainers…

You guys in the US don’t know what you have unless you lose it!

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Kiwi_Fella03-02-2005, 07:42 AM
I live in South London and workout before work in the mornings so this spot would be a bit too far from me.

Gotta tell you I used to live in the US and trained at the World Gym in Paramus, NJ. It was a free weight paradise! Moving to the UK has been really frustrating. My wife was a personal trainer at the time and it used to get on her nerves that you could pretty much do cardio and a few machines.

Right now I go to gym (Fitness First) around 6ish in the morning because any time after 5pm, you have to stand in line to use the free weights!

Don’t even get me started on the personal trainers…

You guys in the US don’t know what you have unless you lose it!

Yeah I used to take the gyms for granted when I trained in other countries (New Zealand, America, Australia)

In London if your serious about lifting, your in for a shock to try and find a decent gym.

Ruhanv - Where do you live in Sth London?, I went to a great gym near Seven Sisters tube station, I forget the name though. Alot of pro’s train there and they have an extensive amount of equipment and great attitudes.

Feel sorry for you with Fitness First, f**k I hate that place.

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placebo03-02-2005, 08:12 AM
If anyone happens to live in Ilford, there’s a decent gym in Green Street (I think that’s the road anyway, the one where all the shops are Indian/Pakistani owned) above the burger bar. Not as good as the one posted by Kiwi Fella, but much better than the Fitness First type gyms.

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Ruhanv03-02-2005, 08:19 AM
Yeah I used to take the gyms for granted when I trained in other countries (New Zealand, America, Australia)

In London if your serious about lifting, your in for a shock to try and find a decent gym.

Ruhanv - Where do you live in Sth London?, I went to a great gym near Seven Sisters tube station, I forget the name though. Alot of pro’s train there and they have an extensive amount of equipment and great attitudes.

Feel sorry for you with Fitness First, f**k I hate that place.

I live near Clapham Junction. The thing is the Fitness First is less than 1 block from my house which obviously makes it easier if you go twice a day for instance. I guess it’s about grinning and bearing it until we move back to South Africa, the US or potentially Oz in the next year or so.

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Tetsu.03-02-2005, 09:04 AM
bristol is pretty lame for gyms also.a couple of them have free weight areas but these are taken over by groups of blokes trying to impress each other, with games like who can bounce the most weight of thier chest and other pastimes such as taking a simple isolation excercise and turning it in to a fullbody workout (those guys are so creative). got i’m glad i’ve got a home gym.

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Uber-neggR03-02-2005, 09:05 AM
If anyone happens to live in Ilford, there’s a decent gym in Green Street (I think that’s the road anyway, the one where all the shops are Indian/Pakistani owned) above the burger bar. Not as good as the one posted by Kiwi Fella, but much better than the Fitness First type gyms.

Do you mean Green Road? Is it hidden behind a house?

And for anyone to talk about gyms in east london, thier is only one……

Wags Bennett Gym.
Yep, the same gym were arnie lived and trained for 3 yrs is still standing. With many free (Old school) weights and thousands of old school bber pics all over the wall.

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Kiwi_Fella03-02-2005, 09:09 AM
Do you mean Green Road? Is it hidden behind a house?

And for anyone to talk about gyms in east london, thier is only one……

Wags Bennett Gym.
Yep, the same gym were arnie lived and trained for 3 yrs is still standing. With many free (Old school) weights and thousands of old school bber pics all over the wall.

Never heard of this joint? Do you know where in East london this gym is? I wouldnt mind going and checking it out

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Uber-neggR03-02-2005, 09:37 AM
Never heard of this joint? Do you know where in East london this gym is? I wouldnt mind going and checking it out

Forrest Gate.

Thier is a bus stop close to mcdonalds (next to the cross section of roads). DIRECTLY opposite that bus stop is a big old building next to an old church. This building and church are put together to make the gym.

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placebo03-02-2005, 09:45 AM
Do you mean Green Road? Is it hidden behind a house?

Green Road, I think that’s it. Head past the train station towards Sainsbury’s. That road. I believe it’s opposite a petrol station, above a burger bar. I trained there for a couple of weeks last easter, so I can’t quite remember where exactly.

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ABC_BOXER03-02-2005, 09:50 AM
I goto a great gym, the couple who own it are natural competitors, his wife is a pro. great for advise etc.

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RU_Star03-02-2005, 09:56 AM
Looks like the sorta gym that you’d get anal raped in

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Haider25403-02-2005, 11:03 AM
I go to a gym called Flex Fitness. They have a tiny corner for cardio stuff and about 6 times more space dedicated to weight. DBs ranging from 1kg to 75kg. Atleast 4 leg presses. 1 Incline Bench, 1 Decline Bench, 1 Flat Bench, 2 Smiths, 2 Cages, about 4 benches just lying around for DB presses and what not. 3 Lat pullies….list goes on and on, perfect BB gym. Well what do expect, it is run by JD Dawodu

https://www.powerstar.de/gallery/profis/images/jd_dawodu_102001_10s.jpg
https://www.powerstar.de/gallery/profis/images/jd_dawodu_102001_05s.jpg

Great gym, It’s in Wood Green, North London.

http://www.flexfitness.co.uk/

the website is a bit shabby and out of date but the details are correct. Or mike_t (20-01-2008)

If you want a reasonably priced fitness centre this is a great place. It has a large well-equipped gym with the latest equipment and this includes seperate free weight areas for the more serious bodybuilder. In the swimming pool area there is a sauna and steam room, and an all-inclusive membership is only £45 per month, or £38 for students. There is also the added bonus of having no contracts, membership is on a month-by-month basis. Overall, good value for money! Tags fitness, gym, swimming, leisure centre

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glitterba…
Compliment glitterbangles (31-10-2007)

Putney Leisure Centre is a nice relaxed gym, with friendly staff who are always there to help you with any questions. It’s clean, well equipped and with a swimming pool. Being a council leisure centre the membership rates are decent although you can pay as you go if you don’t want to commit to a full membership. I’d recommend trying out the classes as they’re fun and they keep you going back! Tags fitness, sports, gym, classes, swimming

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Nicky
Compliment Nicky (24-10-2007)

If you dont like the big commercial gyms this is perfect, the staff are nice and it

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