I have just become a member at the gym and whould like to tone up my body especially my upper body im not overweight im 6 ft 3 in tall and weigh approx 70 kg i would like to bulk up my chest ab area and arms how can i doo this without killing myself at the gym Please Help?
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If you lift too many weights, it will hurt your back, so just try simple arm pulling excercises or some simple procedures, so it doesn’t hurt yourself but gives you a nice workout.
Start with the circuit on the machines.
Strength is gotten by lower weights and many reps.
Bulk is gotten by heavy weights and fewer reps.
To bulk up, chest and abs – bench press
Start by finding the maximum weight you can lift.
Then start lifting 80% of that as many times as you can.
rest between sets, start out with 3 sets and work up to 5 sets
when you can do 10 sets of 10 reps, move up the weight.
When you have the strength and confidence, go to free weights and use a spotter.
Make sure you are eating enough of the right foods as well.
Drink plenty of water and get electrolytes so you don’t cramp.