help urgently needed please re weights.

[ThatVikRinA22]

please can anyone help me - im a bit desperate!

Today i did a practice push/pull test, ive got a fitness test i HAVE to pass next week. it entails a the bleep test, and a push/pull test.

todays practice was slightly disheartening, (although it was just me on my own with the machine in a cupboard!)

i have to be able to push 34kg and pull 35kg

i could do the pull part. i did 36kg.

the push part of the test i could only do 29kg. its a strange machine that measures what you can push, no weights on it.

i got home and immediately went to the gym where i managed to push 35kg on the chest press machine. im terrified im going to fail my test next week and everything hinges on it - my new job, my new life is dependent on passing it.

what can i do in the space of 7 days to help ensure i pass this thing? im planning on going to the gym daily, using the bench press first (lifting about 22kg in free weights on a bench bar) then using the chest press machine, and going straight for 35kg.

does anyone have any tips? does anyone body build or have a partner who does?

to say im panic stricken at this point would be an understatement and i could really really use some advice please!

Good advice, you really do need to rest your muscles 48 hours between sessions, you WILL see the results. I use protein shakes after training sessions, they are designed to promote and aid muscle recovery and it is generally believed that you get the best results by having one within 15 minutes of doing your last rep. You can buy ready to drink ones in cartons or tubs of powders where you mix one scoop with water. There are loads of different makes available, and I think some do sample sachets, or trial size packets to save you forking out for a whole tub that you might not like.

thanks lostgirl - ill have a look at shakes.

did the body pump class tonight. coped with it well i thought! used some fairly heavy weights too so think ill feel it in the morning, after class did a 5k run.

then a soak in a hot bath so hoping i can still walk tomorrow.

ill go and do my weights routine on friday morning, then the weekend off!

i need results and quick. hope im doing enough.

i need results and quick. hope im doing enough. Make sure that you are doing enough resting aswell - I would have thursday friday off and then do some Saturday to see how you go?

See hwo you feel after pump before you decide..?

i will definitely see if i can still move my arms
and/or walk tomorrow before i decide!

make sure you are getting your food or liquid in during the golden hour aswell - your muscles need their food and quick

ruckyrunt is right, what you eat will make all the difference, especially immediately post workout. Just try and add a bit of extra protein every time you have something to eat. Also, if you can stand it, an ice cold bath will be far more beneficial than a hot one. If you jump into it post workout and stay for about ten minutes it can help your muscles recover and stop the aches the next day.

well, glad to say i feel fine today, think the legs are a little stiff due to the run i did after the class, but nothing too painful!

so, i should up my protein intake with every meal? or just post workout? ill be going to the gym again tomorrow for weights.

thanks for all the help btw!

Protein shake after each workout, if possible within 15 minutes, but definitely within the hour.

People who train seriously recommend eating about 1g of protein per lb of bodyweight, reason being that just on a normal day to day basis your muscles are in constant use so need regular protein to keep repairing themselves, when you start strenuous training on top of this then your muscles are going to need extra protein to rebuild and get stronger. I don't eat anywhere near the 1gram per lb but do try and have some form protein with every meal and snack and it has made a real difference. I've started using the protein shakes post workout recently simply for convenience (well it's certainly not for the taste!). Your diet may well have a decent amount in already whereas the only real protein I used to have would be with my evening meal.

Glad you are not too stiff, will you get another practice on the 'push/pull' machine thing before your next test so you can see how you are doing?

unfortunately not. (well, in theory i could but it would take quite alot of planning re getting the kids to school etc. as the only practice session i could get to would be very early in the morning and its an hours drive away....not sure what to do really.)

re the protein thing - i dont think i get a huge amount in my diet really. might try a shake post each heavy weights session then. where do you get them from? ive never seen them for sale anywhere, dont suppose your average supermarket stocks them. and are they calorific?

Actually as much as I love bodypump and usually recommend it in a trice to people in this instance I would say it's not what you need as it works muscular endurance rather than strength or power. Any chance you can corner one of the gym instructors or even better a PT and get a program from them as you are looking for very specific gains.

already doing a specific programme libra - am doing weight training in the gym monday and friday specifically to gain upper body strength.(with free weights/smiths machine, then onto the machines. its quite a heavy programme that takes me about an hour) with the bodypump in the middle on a wednesday.

the gym instructor recommended the bodypump for gaining strength, i used the heaviest weights.(not many of the other women did - i copied the fireman next to me!) i was actually wondering if i could do a gym session before the bodypump class or if that would be too much.

Sorry I would still drop the body pump and substitute a leg weight programme on that day (for balance!) but the gym instructor knows more about your overall programme than i do.

You can get protein powder in most health food shops like Holland and Barret, and I think Boots sells some as well. You may have to search around if you only want a few trial size sachets to tide you over, the tubs cost £30 plus.

Have any of the trainers suggested using free weights rather than machines? Using free weights and doing 'functional training' which basically mimics actions you would actually do on a day to day basis (for example, deadlifts, squats, shoulder press etc) might be more effective for what you are trying to achieve than machines which just isolate certain muscles?

i do free weights lostgirl. my programme is mainly with free weights, then finish on machines.

i have to wait for all the body building blokes to get off the benches though....am the only women ive ever seen in the free weights room. tis a tad intimidating, wouldnt mind so much if i was a size 8 with rippling muscles, but sadly im not.

Good for you, not letting being the only women put you off. Sounds like you are doing everything right and you were only off by 1kg last time and four weeks is plenty of time to make real gains. How have your push ups progressed have you managed to knock out a few full ones yet?

actually the push ups are much improved! have attempted a few full ones, but cant do many. can do sets of 10 of the ones from the knees now. could do with someone to stand over me and perfect my technique.

the other day i was dismantling the smiths machine of its 25kg weights, when a bloke said "you must be a very confident women, coming in here"...if only!

i usually stick my ipod in and get on with it! i wish i could just walk in and get on stuff - the free weights room is always packed out with blokes who take AGES on the benches!

Are you enjoying it, do you think you will continue once you've passed the test? Sorry, I never answered your question about whether the protein shakes are calorific, no they're not. The one I have has about 120 calories per scoop, and you have one scoop mixed with 200 ml of water.

i enjoy the weights much more than the running. i will be keeping this up, though maybe not quite as intensively - perhaps 3 times a week instead of 5. i will keep going to body pump as really enjoyed that.

im liking what its doing for my body shape. ive not lost any weight, but my clothes fit better, i look and feel better, and now ive bitten the bullet and got on with it i'll continue!

im going to get some protein shakes and try them. cant hurt!

ok, got some whey protein mix from holland and barrat, so will try a shake after a workout. fingers crossed.

Hope your one tastes better than mine

somehow i doubt it! i went for vanilla - bloke behind me in the queue said it was the best of the bunch - he said to have it with skimmed milk.

ill let you know on monday! might look like this !

Best of luck, I thought I was going to hurl after my first one, couldn't drink it all

oh, that really doesnt bode well

i went to a friends last night and she gave me some sachets that her DH had kicking about - he rang me today to say dont drink them - it was testosterone in a packet....not sure i fancy a beard and gruff voice! could have done wonders for the muscles though i guess! one was called "size on"

well i can report that the vanilla one from holland and barratt is actually quite yummy. i mixed it with skimmed milk, and it was really quite nice!

had it after my workout. going to bodypump tomorrow so will have another after that.

am expecting great things....
rocky music> like this!