New Guy Looking For Good Advice
02-20-2009 11:26 PM
New Guy Looking For Good Advice
Hi all, im new to the wieght lifting, actually havent even started yet but starting Feb. 25, Im 5'5 almost 5'6 yes im short i know, and im 163, i do have very broad shoulders, i dont know my body fat% or nuthing like that, i can lose weight fast i was at 195 3 months ago and now at 163, i havent worked out in over 6 years, i just want to see what kind of advice yall guys have for me or willing to give me, looking for what kind of workouts i should do ect. and is it smart to start on suplements right away or should i go for awhile naturally? but if not what should i use to bulk up pretty quick without duing harm to my health (if thats possible), also like how many reps and stuff like that, sorry im a super newbie to this so any advice and i mean any advice will be greatly appreciatted everyone, looking forward to all of yalls response, Thanks, Rick.., oh and i will post up sum pics on this thread to show yall where im at and wut not also..
02-21-2009 01:21 AM
supplements aren't just your typical ps/ph/no type stuff. You can start with some multi-vitamins, protein, amino acids... I stopped any kind of NO supplement for a month and just couldn't get that intensity I wanted in the gym. I'm currently using NO Shotgun, Purple Wraath, protein, vitamins, LOTS of food, and I'm keeping up with my buddy on real gear, and it feels amazing. Maybe try starting out without any NO product for a month, then buy one and see if you notice a difference in energy, strength, and eagerness to want to workout. I would suggest you get a friend to join you. This way you can encourage each other, but also help spot each other so you can start pushing yourself farther. I always have a better workout with a partner, when I feel like giving up on that last rep I know I can at least try 1 more time without worrying about if I can't get it up. I'm no expert though, just a guy who found a love for lifting about 2 years ago after I ended up losing so much weight people thought I was tweeking... All the hard work and dedication has payed off though, I've gained 45 pounds since then Good luck and you will never ever regret working out!!
02-21-2009 03:29 AM
o ok thanks harlyey, um but what does NO stand for, sorry i have no idea about the abrev. for anything here, im going to have to learn a new language also i see lol
02-21-2009 03:55 AM
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide. Both before and after workout.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
- Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
Here's some links to get you started:
HIIT High Intensity Interval Cardio Training
Bill Starr 5x5 - Madcow Intermediate or Linear Version
Bodybuilding Nutrition - Sample Bodybuilding Diet
The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums
Anabolic Diet | Sample Bodybuilders Diet
02-21-2009 03:41 PM
wow thanx neoborn thats excellent info, thanks for your time and sharing
02-21-2009 09:45 PM
Believe me when I say " I did not just sitdown and type all that out" heheh it was made a while ago and I just paste it for people......I did create it though ......not my knowledge, just sharing.
02-22-2009 08:26 PM
kool, thanx anything helps
02-22-2009 08:30 PM
NO stands for Nitric Oxide
Originally Posted by way2slickrick
02-22-2009 09:10 PM
o ok gotcha,, thanks beastmode99
02-22-2009 09:15 PM
You need to concentrate on your large muscle groups, back, legs and core. This is the 3 that us pro Fb players concetrate on to get stronger with better balance, along with muscle and weight gain and flexability.
02-22-2009 09:17 PM
NEOBORN has got the fundamentals down pat.
02-22-2009 09:24 PM
thanks prowr20, and yea neo's post is very helpful
02-23-2009 09:52 PM
So what about smoking? I smoke about 3-5 cigarettes a day, is sumthing im going to have to quit? Im guessing yes.. and also drinking alcohol either beer or liquor bad also?
02-24-2009 12:08 AM
These things would depend on your commitment level. I would recommend you think carefully upon these things. I would say working out and smoking = better than just smoking and no workout.
Originally Posted by way2slickrick
02-24-2009 02:24 AM
Knowledge is power. Read and learn as much as you can about how the body works and processes what you feed it.
02-24-2009 04:24 PM
o ok, thanks again neoborn and kxdoom, also i have problems with my grip, if im gripping something pretty hard for awhile after i try to let go of it my hands stay kind of stuck and hurt like hell, is there something i can take for this? is something wrong with my joints or is it because i have to work on my grip?
02-24-2009 04:36 PM
Originally Posted by KXDOOM
Well said bro!
02-25-2009 02:11 PM
I may have overlooked this in Neo's post, but I didn't see anything about fish oil. That's another staple you should add into your supplement list. As for your grip, that might just be a beginner thing. Maybe better hydration could solve it? Just a thought.
03-01-2009 02:32 PM
thanx chubbin muffin, as for the grip thing its not only when i work out but sey if i get a hammer and i start going at it, after i stop, which ever hand im using just like locks up for a couple seconds and just plain hurts, i dunno its weird, arthritus?
03-02-2009 11:07 PM
Arthritus? Nah, I wouldn't imagine at 24. Only time I cramp up is when I don't drink enough water. Happens in my hands and toes and it hurts like hell.
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