What can an average gym user expect?

[Retro]

The way I current train and have done so on off for the past few months is to go gym twice week for about an hour at a time and continue increasing the amount of reps I do untill I reach twenty, then go up another 5kg.

I eat 'normal' in the sense that I have my three meals a day, I drink water and eat healthy, often I try to eat more then I hunger for in order to put on weight.

Basically I do not go sharply out of my way to build muscle, no supplements and no excesive training routine.

Now what can I expect in terms of results?

All I want to have the athlete figure, so I cut, toned look but not the body bulder look. Am I heading the right way?

[m@xpower]

2 hours in the gym a week isnt enough to achive athlete figure. Athlete train hard thats why they got there figure. I am pretty much sure there daily training is more then 2 hours which is what u spend in week.

i knew people back in high school in sport teams that spend about 2 hours just in a day for practice and traninng.

Also, athlete figure requires cardio and i am sure you cant hit all major muscle group plus cardio in 2 hours. Unless you do like 1 rep.


not to sound like di*k but i am just telling u like it is.

[maverick]

I only spend 2.5 - 3 hours a week weight training and have had great results. But add onto that a STRICT diet and 3-5 guerillla cardio sessions a week, and you have a workout schedule that is much more involved than what he is proposing.

[midgetcop]

I would cut the reps in half and up the weight you can hit 10. When it comes to muscle development, you can't really half-a$$ it by 'not going out of your way' to build it. You either build muscle or you don't, and to build it you need to train heavier and more often. Trust me, you're not going to BALLOON out and look like Arnie if you start to train this way. :

If you're leaning towards wanting a more toned, atheletic look, then you're going to have keep strict tabs on your diet to keep your bodyfat% low.

[threenorns]

20 reps is way too much wasted energy.

i agree with the 10-rep recommendation, although my preference is 6 reps: i use a system that requires a weight i can do at least 4 reps with, but no more than 6 and i've had great results even though i'm doing squat with my diet at the moment (getting smaller, but not dropping the needle on the scale is definitely an interesting experience).

you've also definitely got to go at least one more time per week - three sessions a week minimum if you're following a total-body schedule.

if you don't meet minimum requirements, you'll be one of those people i see who've been coming to the gym for years and haven't changed a bit.