Gym tips

**Big Sig** · 6th August 2008, 17:56

Right, I have been going to the gym for a while now, lost some weight but I want to start to add a bit of muscle and tone. To start with I have increased my muscle a bit but it seems to have stopped. Any tips on how to keep it going? Fewer reps of a larger weight, more reps of a smaller weight?

Any general tips greatly recieved

**Vid** · 6th August 2008, 17:59

More reps on a smaller weight will tone you up, heavier weight with smaller reps will bulk you up!

**mspvxr** · 6th August 2008, 18:00

Do like 3 sets start with a weight which is fairly comfortable then do a next set with a heavier weight and then the last set an even heavier weight. Im not talking about really heavy just so your working a bit harder each time

**BlueRob** · 6th August 2008, 18:01

and other thing that is very important is the diet mate, make sure to have a carb and protein rich diet.

**parapaul** · 6th August 2008, 18:22

Variety.

Your body quickly adapts to what you expect it to do. If you do (for example) the same 3 sets of 8 bench presses every week, you'll reach a plateau. Try to find a few different exercises for each major muscle group, and switch between them.

And what Vid said is right, but once in a while, try 10 sets of 10 with a light weight, or 3 sets of 3 with the heaviest weight you can manage. Just keeps your muscles from getting stagnant.

HTH

**glynn** · 6th August 2008, 18:25

have you tryed creatine as it is sugar base and gives you explosive power and helps with growing muscle, also muscle gain

**craigmerry** · 6th August 2008, 18:27

You have to change your routine every 4-6 weeks or your body adapts to it. Doing the same ammount of reps and routine for months does nothing

**Big Sig** · 6th August 2008, 18:29

I'm a diabetic so anything with a suger base is bad news! Also means I have a fairly good diet too. Normally the gym is really busy so I only do 2 reps. Think I will have to change my routine a little

Anyone got a good website link I can follow?

**glynn** · 6th August 2008, 18:37

Originally Posted by craigmerry

You have to change your routine every 4-6 weeks or your body adapts to it. Doing the same ammount of reps and routine for months does nothing

also and i have a week off after a 6week work out

and you need to do at least 4 set fo 10/12 rep for each exercise you do

**Big Sig** · 6th August 2008, 18:42

Ok thanks Glynn. So I need to do more of a smaller weight, then a few of a heavier weight and vary it all the time. I have no problem having a weeks break every now and then due to my shifts