Multi gym questions

[mat59]

Hi all. I'm considering installing a home gym based around a multi gym. I will also have a set of free weights and a treadmill.

Can anyone suggest whether I should go for a multi gym such as this. It is a ly flat type gym.

http://www.argos.co.uk/static/Product/partNumber/3...

Or one like this. You can't lay flat on this one.

http://www.argos.co.uk/static/Product/partNumber/3...

I'm asking as space is limited and i'd prefer the second one but don't want to buy inferior equipment.

Any reason why I won't be able to achieve good results with a decent multi gym as opposed to going to a proper gym?


Thanks,

Matt

[Halb]

What is your goal? What do you wish to achieve by 'working out'? Have you exercised previously with this sort of equipment or at a gym?

[CHIEF]

I'd really stay away from crap like this. if funds permit buy a smith machine but to be honest you'd be better with a decent flat/incline bench and a good set of freeweights.

[CHIEF]

This will do the job...

http://www.powerhouse-fitness.co.uk/deluxe-strengt...

A smith machine with bench and a lat/row attachment and 100kk of weights

[mat59]

Thanks for the replies, I'm just looking to bulk up a bit, nothing major.

That Smith machine looks good but a little expensive. I'd happily use free weights and a bench with bar but I won't have a anyone to spot me.

[Matt_N]

CHIEF said:

I'd really stay away from crap like this. if funds permit buy a smith machine but to be honest you'd be better with a decent flat/incline bench and a good set of freeweights.

Id agree with Chief.

My bet is you wouldnt use half the attachments on that.

[CHIEF]

mat59 said:

I'd happily use free weights and a bench with bar but I won't have a anyone to spot me.

Use heavy dumbells if doing a bench press and you wont need a spot, I always train on my own and this is what i do.

[Halb]

CHIEF said:

mat59 said:

I'd happily use free weights and a bench with bar but I won't have a anyone to spot me.

Use heavy dumbells if doing a bench press and you wont need a spot, I always train on my own and this is what i do.

Yip just do as above.
Buy a flatbench and a good book which explains exercises, plus some dumbbells.
Or buy a barbell and get creative. With a book like
Power to the People: Russian Strength Training Secrets for Every American

[P1eface]

Get a power rack, a barbell and some weights, e.g.

http://www.powerhouse-fitness.co.uk/bodymax-cf375-...

Much more flexible than the sets linked to above - a rack will last for years.

Also, avoid smith machines. They lock you into a very rigid range of motion and promote incorrect form.

[Matt_N]

You can also leave the spring clips off the barbell, in case you need to slide a few plates off.

[mat59]

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Finally, the missus wants a treadmill in the gym. I'd like to use it a bit for basic fitness. Any issues combining a bit of cardio and weight training?

Thanks again

Matt

[CHIEF]

mat59 said:

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Finally, the missus wants a treadmill in the gym. I'd like to use it a bit for basic fitness. Any issues combining a bit of cardio and weight training?

Thanks again

Matt

If bulking up keep excessive cardio seperate from your workout although a 5-10 minute warm up is fine.

dont train more than 3 times a week MAX. your workouts should be done inside 50 minutes.
A high protein diet is great, but a protein drink after a workout i'd say is beneficial.

CNP is imo the best protein out there. try Pro-peptide or Pro-recover after a workout.
As for pre workout, have a couple of 'nana's about 30 minutes before hand. sounds silly but i swear they give me a bit of extra energy.

[Matt_N]

mat59 said:

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Matt

A bench with incline option is also good.

Power rack is for squatting and some have notches on to rest your barbell on for when you are benching.

Protein intake sounds good, aim for the upper number though, 1x would not be enough imo. Im between 80-85kg and aim to eat around 150g of protein per day when Im training, sounds a lot but can be easily achieved through shakes, nuts, lean meats, wholemeal pasta, brown rice, milk, eggs etc.

Ive only been training for about a year now, but Ive seen good gains in strength and size through a simple 3 day split routine and good eating.

Edited by Matt_N on Wednesday 18th November 09:55

[P1eface]

The power rack can be used to squat safely - the safety bars will catch the barbell before you crumple underneath it if you can't make the rep.

If you want to pack on muscle you must squat (and deadlift and bench press too ideally).

FYI I'm just starting on the 5x5 program detailed on http://stronglifts.com/ - might be worth a look. The site also contains a lot of info on technique, diet etc.

Re: cardio - do it after the weights.

mat59 said:

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Finally, the missus wants a treadmill in the gym. I'd like to use it a bit for basic fitness. Any issues combining a bit of cardio and weight training?

Thanks again

Matt

[mat59]

Matt_N said:

mat59 said:

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Matt

A bench with incline option is also good.

Power rack is for squatting and some have notches on to rest your barbell on for when you are benching.

Protein intake sounds good, aim for the upper number though, 1x would not be enough imo. Im between 80-85kg and aim to eat around 150g of protein per day when Im training, sounds a lot but can be easily achieved through shakes, nuts, lean meats, wholemeal pasta, brown rice, milk, eggs etc.

Ive only been training for about a year now, but Ive seen good gains in strength and size through a simple 3 day split routine and good eating.

Edited by Matt_N on Wednesday 18th November 09:55

Thanks for that.

Do I only need to take the protein on the days I work out or should I constantly be taking it? Won't this just mean I get alot fatter?

[mat59]

[quote=P1eface]The power rack can be used to squat safely - the safety bars will catch the barbell before you crumple underneath it if you can't make the rep.


Re: cardio - do it after the weights.

[quote=mat59]Some great information so far guys, thanks very much. I will get the following:

Do you mean do cardio directly after weights, will this be OK?

[Matt_N]

mat59 said:

Matt_N said:

mat59 said:

Some great information so far guys, thanks very much. I will get the following:

flat bench
good heavy dumbells
good book

not sure what that power rack is. I can see it can be used for chinups but what else?

I was going to go with the 1-1.5 g of protein per kg of weight also through eating meat at meals and buying a protein shake. Sound right?

Matt

A bench with incline option is also good.

Power rack is for squatting and some have notches on to rest your barbell on for when you are benching.

Protein intake sounds good, aim for the upper number though, 1x would not be enough imo. Im between 80-85kg and aim to eat around 150g of protein per day when Im training, sounds a lot but can be easily achieved through shakes, nuts, lean meats, wholemeal pasta, brown rice, milk, eggs etc.

Ive only been training for about a year now, but Ive seen good gains in strength and size through a simple 3 day split routine and good eating.

Edited by Matt_N on Wednesday 18th November 09:55

Thanks for that.

Do I only need to take the protein on the days I work out or should I constantly be taking it? Won't this just mean I get alot fatter?

All the time ideally!

Most people will add a little fat when they are bulking, unless your doing a big amount of cardio to burn it off.

Rest days are important, as thats when your body will be repairing itself, utilising the energy and protein you are eating.

I train in the evenings, so the day after it is important for me to eat properly in order to fuel the growth!

I aim to get 6 meals a day in, of these breakfast is a weight gainer protein shake, another is a proton bar and then I take a shake mixed with milk before bed. The rest are meals. Some will argue that you shouldnt need to take protein shakes in order to get the right amounts in you, but its not always possible to eat the right foodstuffs all the time.

[Halb]

Matt_N said:

All the time ideally!

Most people will add a little fat when they are bulking, unless your doing a big amount of cardio to burn it off.

Rest days are important, as thats when your body will be repairing itself, utilising the energy and protein you are eating.

I train in the evenings, so the day after it is important for me to eat properly in order to fuel the growth!

I aim to get 6 meals a day in, of these breakfast is a weight gainer protein shake, another is a proton bar and then I take a shake mixed with milk before bed. The rest are meals. Some will argue that you shouldnt need to take protein shakes in order to get the right amounts in you, but its not always possible to eat the right foodstuffs all the time.

Doesn't sound very filling

[Matt_N]

Whoops!

[P1eface]

yes fine, in fact it is the best time to do cardio as your weights routine would have used up the fuel in your muscles and you should have to start dipping into your fat reserves for energy instead.

That's the theory anyway - just hope it starts working for me soon!

mat59 said:

Do you mean do cardio directly after weights, will this be OK?