Anyone else here trying to put on weight?

Originally Posted by lol_@_greg

It really depends what you want to achieve from your training - to be honest, if people are answering your question without asking you this then all they're doing is telling you how they would train.

So do you want to increase strength? or size? (there is a big difference between the two, something which bodybuilder type trainers usually miss) Or decrease fat and get ripped? (the usual answer).

You should decide on your objectives before formulating a training plan; otherwise you are unlikely to ever reach your goals.

i agree but the routine is just a basic one to get back into things do it or somthing similar for a few weeks then decide which way you want to go

Originally Posted by rubberduckofdeath

For those of you who have started weight training with a view to putting on a noticeable amount of muscle mass, how much have you put on and in what period of time?

10 years ago I went from 10st to over 11st after two years of constant training of 2/3 times a week. It may not seem a lot for this amount of time but my increase in strength had more than doubled. Also had to get a new set of shirts! I stopped when I went back to college for computer programming and could not spare the time. Never got back into that sort of training again and have slowly got back to 10st.

The training that worked for me on the basic lifts was to start with 3 sets of 8 reps and try to do an extra 2 reps on the last set, once I had the extra 2 started the next session with 3 sets of 9 and progressed to 3 sets of 12 reps. As soon as I had the extra 2 again I’d put an extra slab on the machine which took me back to 3 sets of 8 reps and the start of the next progression. This gave me a target to aim for at each session. I did try other routines but this one worked for me.

As for advice I would go with Triumphumphumph and if you want more info don’t buy the muscle mags or the steroids from under the counter at the back street gyms go for the athletic training type books based on scientific principles.

As for me now I’m having a go at getting back to my old sport of years back of 10k running now I’m in the super veteran class, will need to lose some to get back to the old race weight of 9st 7lbs though

Aye good question - to be honest, id like to bulk up a bit, particularly chest as ive got naturally broad shoulders and maybe cut a bit too so that ive got less bodyfat

Originally Posted by rubberduckofdeath

Cheers! That said, is it realistic to achieve a pound of muscle a month then?

Yup. Excessive, but do-able on-and-off. I should mention that there was some 'chemical assistance' involved at points and I'm not going to advocate that. Besides, off-topic!

I knew a light heavy weight boxer lad... who (with out chemical assistance) could put on muscle so fast that he got stretchmarks.
His weight just went up and down like a kite. He would start eating tons of meat and things, hit the gym twice a day, and be huge in a month or two, and then lose interest and it would fall away again.
Crazy.

[fizzwheel]

Originally Posted by philipMac

Riding a fixed trainer will generally get you to lose weight...

Good thats precisely what I want to do. I dont want to lug more weight round than I need to. Phillipmac anymore tips that you could give me regards training and diet would be really useful.

Sorry to derail your thread Lee

What is your exact objective Fizz? Completing a set distance right?

Personally, I find training on a trainer hard. I would use it once in a while to stop badly losing form, ie if I am off the bike for a week or something. But, I could never actually *gain* fitness on it.
What I would do in your shoes, is look at local cycling clubs, investigate if they have a touring section, (ie not a winter racers section, those guys are animals) and go out on a few spins with the tourers. Or... even the girls. Ahem. We all start somewhere though.
No harm in spending a few hours with some fit ladies either.

Thats on a sort of global scale.

On a micro scale, I would be watching my pulse. I would find out my aerobic limit heart rate (mine was roughly 163 when I was 21, but that was high), and I would ride as near that as possible. But below it. You will know when you are above it, cause your pulse will spiral up with almost no output in power.

I would avoid interval sprints, or speed play (or fartlek or what ever you want to call it). I would be getting miles into my legs. Nothing more complicated than that.

You will find though that you will happily knock out 60 miles per day with the tourers, chatting away, and be back for lunch.

[fizzwheel]

Yep I need to be able to complete a set distance. I've got a route of 55 miles that I need to complete, but no time limit on how long it takes me. I'm not interested in how long it takes me I just want to be able to get round TBH.

I've been using the trainer every night. Except this last week I've had a severe family crisis and thats taken priority. So I've been doing every other night this week. I've been keeping my speed low and my cadence at a resonable stamina. I've got no fitness whatsoever prior to the trainer I hadnt cycled anywhere in anger as it were since I a teenager. When I was a teenager I was doing 100 odd miles a week.

I started doing 15 minutes trying to keep a constant speed and I've been increasing that to the point where now I'm up to an hour at a constant speed. I clocked up 13.4 miles in an hour last night just to give you some idea of what I'm doing at the moment. I'm able to have a conversation whilst I'm peddaling away and I dont feel utterly exhausted when I'm done. I'm warming up / stretching before I start and once I'm finished.

At the moment I prefer it on the trainer than I do riding on the road. However I realise I need to do some roadwork to its just that the weather is manky and the idea of going out on the road is not one that appeals greatly. I've got my eye on a Polar heart rate monitor and cycle computer all built into one so I'm hoping to use that to monitor my heart rate. Once pay day arrives.

I've been reading up on it all and it seems I oughta be trainining in the 103 - 131 beats per minute zone apparently. I've been trying to eat a reasonable diet, making sure I eat healthily, brown bread, fruit, ( banana's mostly as I like those best ) and then pasta / rice based meals so I have fuel for my body to burn. I've been avoiding eating sweets and chocolates and am drinking plenty of fluids.

There is a local cycling club I'll look them up and see what they sort of types of riding they do. I feel OK and although I can tell that I've given my legs a workout at the moment I'm not incredibly stiff the next day. I've got another stinking cold again though so I'm having a night off tonight.

im hoping to do brecon to cardiff this year (52 miles) for vilendra hospital 2 freinds did it last yaer 7 hours

i'm on a very low fat diet at the moment trying to lower my cholesterol I'm loosing weight fast! Ive gone from 73kg to 69kg in 2 months, trouble is i dont really want to loose anymore weight.
i do feel better for it tho