What is best to do in the gym?

[losidan]

Since the weather is a bag o shite i've dug out the old free weights...I was wondering if anyone can give me tips on what theydo ?
With free weights I tend to do 3 sets of 10 reps of each exercise...with the same weight. I've dabbled with 5 sets of 5 reps with higher weight but I suspect that is wrong. Or, do you use the free weights little and do lots of core exercise work.
Anyway, if you guys dont mind filling me in on what you do that would the dogs danglies
Thanks Ahead

[harris]

more reps = a leaner longer muscle ,ie running  racing
less reps more weight = bigger ,stronger but in short burst.
a combination of both are good   talk to a few members they will put you right like mr spicolli

[billstup]

Max weight with fewer reps gives more strengh without bulking up too much, plus good for sprint work 

[Bigfrawg]

best thing to do in gym ?
look at hot chicks working out 

[losidan]

cheers bill.

big...doing that is a given isnt it?

[xtremepervert]

" You only lift heavy weights by lifting heavy weights " 

[Zippy]

Best thing to do in a gym is leave, stop wasting your money. If you want to get fit for riding then ride. It's simple really.

[dialledbikes]

Going to a CK Flash training session when he's in drill instructor mode is brilliant training for BMX racing and a lot more fun than the gym (unless he makes you puke  ).

He does sessions at Peckham on Saturday morning and Dagenham on Saturday afternoon.

[Dingobmxer]

Stuff the gym, do what I did today, went up the woods and built dirt jumps!

sawing and carrying logs, digging and moving dirt, It was like something out of Rocky 4 but I dont have to fight Dolph Underpants 

AND I get somewhere to ride in the bargain 

  DINGO

[macky]

A good start with 3 sets of 10 reps... but don't stay on the same weight!!

Do a slow, light warm up set of 15 - 20 reps...

then for each set, keep adding to the weight!!

if ya want to build muscle/ strength... lower your reps to 6 - 8 reps and go heavy!!