Im new to lifting and im (m)5’4" 130lbs i ride bicycle 2 to3x week for about 8 to 12miles all the gym equipment i got is a the total gym(chuck norris,sled and two cables) i could probably by a bench but not so soon. so my question is if i continue riding and using the Total Gym and start taking Metabolic Drive what kind of results can i expect to see. i want to gain (goal) about 15to20 pounds of muscle not chubby fat. can it be done? any feedback would be great! thanks guys.
You can’t get those kind of gains off a total gym that well. If you want sizable gains with increases in strength, and you don’t have any equipment at hand, you can try some freehand isometrics and visualisation exercises (Read Waterbury’s Shocking article for additional info).
Try:
www.maxalding.co.uk - they have the free course on there somewhere.
Or do bodyweight stuff, until you can get proper weights and equipment.
You’ll get in better shape. Simple enough. Without knowing exactly how you’re using the gym (like exercsies, sets, reps, weight/resistance, and how many days per week), we can’t say that you’ll definitely get X results in Y timeframe.
Are you riding the bike for cardio, or just to work or school or something? At this point, I’d minimize the cardio if possible, since it’s good for burning calories and “bad” for building muscle.
With the gym, I’d focus on using resistance that limits you to around 6-8 reps most of the time. But what kind of plan did you have in mind?
Sure it can be done, but not only using the Total Gym. With consistent training, you’ll outgrow (strength-wise, not muscle size-wise) the gym before you get to where you want to be. For less than $200, you should be able to find a basic barbell set. Get that as soon as you can, and you’ll progress much faster.
Thaks I appreciate your help,
Ok. i set the bike on the hardest setting(gear for me) so i can to rebuild the strenght on my legs(lost much muscle mass after torn meniscus surgery) and the 10+mi. are also for cardio.
The TotalGym i’ll try to do slow reps of 8to10 w/as much resistance possible about 4days/week and i’ll be going to the gym at school about 3days/wk. i also just got an old but ok bench/some weights. The next thing on my to do list is to place an order of the supplements.
For a beginner what kind of workout should i do? or what other advice do you have for me?
Thanks
RC
[quote]ramco wrote:
The next thing on my to do list is to place an order of the supplements.
RC[/quote]
Dont get the wagon before the horse. You havent even been working out, and dont know anything about training but you are gonna drop money for supplements? Save the money you would use on supplements and buy more food because at this point, that is all you need.
Ok so i should wait on the supplements so what should be the next step?
[quote]ramco wrote:
Ok so i should wait on the supplements so what should be the next step?[/quote]
The next step is to make this your life. Eat clean and exercise is all you need to do right now. You need to follow your workout program, and your nutritional plan for a long time to make sure you have changed your habits. Once you do that, then worry about supplements.
so how do i get a good workout/good food plan? i try to eat mostly home cooked food and fruits, cheese burgers and pizza are starting to be more once in a great while when they used to be everyday. still, i dont know how many reps of how much weight and how often.
If you have one of the total gyms where you can add external resistance, they’re great. My mom’s bf has one, I’m trying to convince him to let me have it in my garage-gym. What I do with his is put dumbbells in my lap or somewhere on it to increase the resistance.
But I get more out of pushups, dips, and chinups. Do those, one legged squats, maybe some short sprints for your legs because of your lack of equipment. If you have heavy paint cans, you can use them for farmer’s walks or something to that effect, and that would be great for you as a beginner.