Neoborn's "Where Do I Start?" Bodybuilding Guide - Basic - AnabolicMinds.com

Neoborn's "Where Do I Start?" Bodybuilding Guide - Basic

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    Neoborn's "Where Do I Start?" Bodybuilding Guide - Basic


    Hello Guys,

    Due to the amount of posts that we see here I have put together a very short basic guide that, to be honest if you delve a little deeper, will take you 2-3 years into building a solid foundation in the bodybuilding lifestyle. This is something that I post for new people or people needing general guidance. Do not let the brevity of this post fool you, there is literally the basics of all you will need for a long time!

    Most importantly, if you have anything to add, or a correction is needed, please let me know! I am here to learn, just like you

    ~ 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:

    Training Primer

    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

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    Nice job neo!
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    Gotta develop the basics before you get fancy. Good stuff
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    nice post!!
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    Thank you & wow you forum whores! Record breaking time for responses .....you guys are work?
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    Great summary for what we should do and especially for us teenagers...
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    Am I missing something here? I cant seem to find "Neoborns how to wipe your own a**" or "Neoborns how to access the internet so you can read all of noeborns help threads".
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    Quote Originally Posted by Maverick60 View Post
    Am I missing something here? I cant seem to find "Neoborns how to wipe your own a**" or "Neoborns how to access the internet so you can read all of noeborns help threads".
    That's because my dear friend..."YOU NEED NEOBORN'S NEW HOW TO USE THE F'N SEARCH TOOL LIKE F'N PRO THAT CAN TAKE A FOUR FOOT SALAMI WITHOUT GAGGING...GUIDE!!!!!!

    On Sale now......four easy payments of $1,000,000! for the next thirty seconds!


    1. Go to "Search"
    2. Click on "Advanced Search"
    3. Enter your search terms that you want to find threads on
    4. Change the drop down to "Titles Only"
    5. Click "Go"

    You can use this method to find anything on these forums. You will be surprised how many people have discussed this topic before.
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    Quote Originally Posted by Maverick60 View Post
    Am I missing something here? I cant seem to find "Neoborns how to wipe your own a**" or "Neoborns how to access the internet so you can read all of noeborns help threads".
    Sometimes I'm a little slow, are you being funny or are you saying you feel this is too basic? or erm something else?

    I fail at this post!

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    Quote Originally Posted by neoborn View Post
    Sometimes I'm a little slow, are you being funny or are you saying you feel this is too basic? or erm something else?

    I fail at this post!

    Twofold. It is extremely basic. And I dont think we need (or want) a Neoborns this or that for every topic that gets discussed often on this site. I know you dont care for opposition of your arguably "worthless" posts and Ill try not to let this be that. But come on, did we really need a "how to work out" topic in the training section? Yes the topic of working out is highly discussed in the training section, thats because it IS the training section, thats what it is here for. Even if this might be helpful to some poor noob somewhere, said noob should just look around the site for an hour and come up with something on his/her own. I think it would be highly beneficial of anyone to read around a little bit and read everything youve ever written directly from the horses mouth, instead of just reading what you have compiled from reading the boards.

    But on to the basic nature of this one... You pretty much wrote: Eat, workout, sleep, and read these links. Well yeah, anyone who needed that to get into bodybuilding needs to just quit trying now and sit on the couch with a feeding tube inserted and the remote taped to their hand so they dont lose it.

    I know this is going to be insulting and offensive, but please dont take take it too harsh... But every time I read something on here from you, I feel like im getting bodybuilding advice from a couch potato that Im not even certain works out much at all or is in very good shape himself. Nothing wrong with all of that, but I just feel like I want to get my information from a more qualified source, same information or not... In your defense though, my issue here stems from my my supervisor at work. Hes over 300lbs and has three 20-something year old crackhead daughters, but hes the first person to chime in and give me dieting and parenting advice from his personal experiences. Sorry, but Im not following his guidance.

    And did you honestly just refer me to a search for NEOBORNS GUIDE TO TAKING A FOUR FOOT SALAMI WITHOUT GAGGING? Thats so disturbing, though impressive.
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    This is informative and especially good for newbs. It's sound advice, and if you don't need it, then disregard it. That's how I feel about this, not that anyone asked, but I wanted to throw my opinion out there.
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    And I dont think we need (or want) a Neoborns this or that for every topic that gets discussed often on this site.

    Speak for yourself Maved**k! I think this is great for attracting newbs to the board or for the novice that is missing one of those fundamentals. People aren't gonna stay if they have to search for hours to get the info that they need. I have found neo's posts usefull and informative and in no way does he ever claim to be a guru!
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    I don't see how it hurts. If your like the bulk of us here that are advanced in experience and don't need it, then thats good, I'm with ya, but I don't see the need to come off like that.

    I didn't need the lesson on fundamentals and apparently you don't either, most of us probably don't, so don't read it. Why it got you so aroused is really odd.

    He's just trying to be helpful, no harm in that bro.

    Time to lower your cc's
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    Quote Originally Posted by Maverick60 View Post
    Twofold. It is extremely basic. And I dont think we need (or want) a Neoborns this or that for every topic that gets discussed often on this site.
    Quote Originally Posted by Neoborn
    You are correct, it is extremely basic, but the heart of building mass, is, extremely basic, the magazines etc would have you believe otherwise. You don't 'think' 'we' (AM?) need a topic like this, but in all honesty I see the need for this basic information daily and in need of use by many people, it's just not needed by you. To be honest there is not a "neoborns this or that" article for every topic, just so you know.
    Quote Originally Posted by Maverick60 View Post
    I know you dont care for opposition of your arguably "worthless" posts and Ill try not to let this be that. But come on, did we really need a "how to work out" topic in the training section? Yes the topic of working out is highly discussed in the training section, thats because it IS the training section, thats what it is here for.
    Quote Originally Posted by Neoborn
    What is the point of opposition? If you have something of value to add then please do so, if you have something to Learn....Teach....Lead then please go ahead, be my guess. If you just want to be devil's advocate, go ahead. I have no need for someone just to oppose me for arguments sake. I am not here to argue, I am here to Learn....Teach....Lead. The post is in the training section because that is it's rightful place, this is really only a placeholder so I can direct other people to it through my signature. Have fun.

    Quote Originally Posted by Maverick60 View Post
    IEven if this might be helpful to some poor noob somewhere, said noob should just look around the site for an hour and come up with something on his/her own. I think it would be highly beneficial of anyone to read around a little bit and read everything youve ever written directly from the horses mouth, instead of just reading what you have compiled from reading the boards.
    Quote Originally Posted by Neoborn
    It is helpful, many people have thanked me for this information. It is good for new people to learn and find stuff on the site, but if it becomes frustrating people can fail, and give up, better to give them a head start and pointers than to watch them drown slowly with no one to help. That's all this is. Some people also don't have all the time in the world to search the board for hours. These FAQs are for quick digestion / dissemination of information that users can put into use immediately, so it saves them time / money / effort / frustration etc.
    Quote Originally Posted by Maverick60 View Post
    But on to the basic nature of this one... You pretty much wrote: Eat, workout, sleep, and read these links. Well yeah, anyone who needed that to get into bodybuilding needs to just quit trying now and sit on the couch with a feeding tube inserted and the remote taped to their hand so they dont lose it.
    Quote Originally Posted by Neoborn
    Ok. Is this what you are here Learning...Teaching.....and Leading people in?
    Quote Originally Posted by Maverick60 View Post
    I know this is going to be insulting and offensive, but please dont take take it too harsh... But every time I read something on here from you, I feel like im getting bodybuilding advice from a couch potato that Im not even certain works out much at all or is in very good shape himself. Nothing wrong with all of that, but I just feel like I want to get my information from a more qualified source, same information or not... In your defense though, my issue here stems from my my supervisor at work. Hes over 300lbs and has three 20-something year old crackhead daughters, but hes the first person to chime in and give me dieting and parenting advice from his personal experiences. Sorry, but Im not following his guidance.
    Quote Originally Posted by Neoborn
    No, you are correct, I am a work in progress. I am currently fat, it's true, I am 230lbs with about 20% + bodyfat, but even so this does not negate the truth. What part of my post don't you agree with or what is incorrect? I am here Learning, Teaching and Leading, that's all. I am no guru, I am no pro, I just pass along what took me like six months to 1yr to learn the hard way, on to people to save them the frustration etc
    Quote Originally Posted by Maverick60 View Post
    And did you honestly just refer me to a search for NEOBORNS GUIDE TO TAKING A FOUR FOOT SALAMI WITHOUT GAGGING? Thats so disturbing, though impressive.
    Eye mayk Jok!

    Please feel free to bypass every single one of my posts etc it is your choice to enter and join in.

    Much Love,

    Neoborn
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    Quote Originally Posted by snookl187 View Post
    And I dont think we need (or want) a Neoborns this or that for every topic that gets discussed often on this site.

    Speak for yourself Maved**k! I think this is great for attracting newbs to the board or for the novice that is missing one of those fundamentals. People aren't gonna stay if they have to search for hours to get the info that they need. I have found neo's posts usefull and informative and in no way does he ever claim to be a guru!
    Speaking of gurus, I wonder how that kid's doing.

    btw, good post neo. This'll do for a little while but will probably need a daily bump or something like that, otherwise they won't search for this one either
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Yeah,it gets old sometimes reading the same old things.Eat,sq,deadlift,eat,eat ,eat,eat(and telling others this).But i wish i had someone tell me this when istarted.I worked out at home and knew nobody into weightlifting/bodybuilding.I also didnt read into it.I just did more and more work(half assed and too often).Found out how important it is to eat like crazy,lift often,but no too often,or too long at a time,and grew more in 1 yr than i did in the first 2+ yrs.Makes me wonder where i would be now if i knew then what i know now.
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    Informative!
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    First off Neo, this is an excellent post for the beginners that happen upon this site in their quest for bodybuilding knowledge. This was very courteous of you to get it all down in one post, and I'm sure it will help many in the future. I know it would have greatly helped me back when I was starting. Great job, and way to simplify.

    Maverick. While I wish to just fully lay into you and demean every part of your self esteem I will refrain. Its just sad to see people like you on here helping absolutely no one, and just creating negativity for the sake of it. It's guys like you that I'm sure have run beginners off and ruined the sport for many could be successful bb'ers. Thank God for guys like Neo that come and fix what you have created with one simple post. You're a pretty sad guy in my eyes (and I'm sure in many others')
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    bump.....because it's sweet!
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    Good post neo. Great basics for beginners
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    I don't know, Neo's constant FAQ on Everything does get tedious, but I see the value in his contribution. Maverick shouldn't have expressed himself like such an ass, as he had a good point, but Neo is a valuable member of the community.

    Unfortunately, this will not ever get read by the intended audience - period. I know because I've written threads like this, had a great response in the beginning, and people never read them after that.

    (see the sticky: What is 'GI' and a List of Common Foods) (I've since abandoned any stock in the GI)

    Neo, just keep doing what you're doing if it feels right, though.
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    Quote Originally Posted by Mulletsoldier View Post
    I don't know, Neo's constant FAQ on Everything does get tedious, but I see the value in his contribution. Maverick shouldn't have expressed himself like such an ass, as he had a good point, but Neo is a valuable member of the community.

    Unfortunately, this will not ever get read by the intended audience - period. I know because I've written threads like this, had a great response in the beginning, and people never read them after that.

    (see the sticky: What is 'GI' and a List of Common Foods) (I've since abandoned any stock in the GI)

    Neo, just keep doing what you're doing if it feels right, though.
    You need not pay attention to GI because your an anabolic pump whore Before this I was following splits I read in M & F. Far too many isolation movements. Now the execrcises I use to dread( deadlifts, squats, rows) I love. I'm getting a lot more out of the gym now. God I love AM! I can't believe all the time I wasted reading MH and M&F. I guess my point being atleast one person of the intended audience read this. Thanks again Neo! (people are gonna start thinking your my hero!)
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    Quote Originally Posted by Mulletsoldier View Post
    I don't know, Neo's constant FAQ on Everything does get tedious, but I see the value in his contribution. Maverick shouldn't have expressed himself like such an ass, as he had a good point, but Neo is a valuable member of the community.

    NEO:LOL I fail to see "Neo's constant faq on everything" if you are referring to the what 4 FAQ's in total that I have made? 4 is everything? Why does it bother you so, and why is it tedious for you? I would hazard to guess that you have alot of time on your hands and can spend as much of your life / time as you require to find the results you are looking for. For those that want no bvllsh!t answers and straightforward how to's then these hit the spot for myself and others. Thanks for the "valuable" compliment.

    Unfortunately, this will not ever get read by the intended audience - period. I know because I've written threads like this, had a great response in the beginning, and people never read them after that.


    NEO: Interesting point of view but you are incorrect I am sorry to say. This will be read by all that need it when I provide a link to it. It's not something like a sticky that needs to be read by all beginners but purely for my use to hand out to those who need it. Those that don't ......don't get it

    (see the sticky: What is 'GI' and a List of Common Foods) (I've since abandoned any stock in the GI)

    Neo, just keep doing what you're doing if it feels right, though.

    NEO: You too bro. I admonish yourself and anyone else who doesn't like these just to not even click on them or respond. Live a peaceful life and pass on by the bs that frustrates you
    My input in blue.
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    Quote Originally Posted by neoborn View Post
    My input in blue.
    No need to get butt-hurt Neo, just voicing my opinion. I'm sure the thought this won't get read bothers you, and that's fine, but it won't. The tediousness is seeing them, not in reading them.

    Anyway, if it tickles your pickle keep making them.
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    Are there still any seats available for the 'Hide the salami' party ? I didn't get a chance to reserve my spot earlier.
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    Quote Originally Posted by Mulletsoldier View Post
    No need to get butt-hurt Neo, just voicing my opinion. I'm sure the thought this won't get read bothers you, and that's fine, but it won't. The tediousness is seeing them, not in reading them.

    Anyway, if it tickles your pickle keep making them.
    I'm not aware of the meaning of that phrase but I am not hurt by your response. I enjoy feedback good and bad. I for one appreciate you voicing your opinion this is what helps us as a community. I believe you may not have read my response to the "not getting read" concept as it appears you answered from your beliefs without reading what I actually wrote .

    I gotcha on the seeing them, s'all good. If making these FAQ's help people, which I get many responses that imply they do, then my making them has served it's purpose and my pickle is tickled pink.

    If my response sounds hurt and dejected this would be a false impression as I love to chat and do not let too much irritate me in my e-life.
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    Quote Originally Posted by neoborn View Post
    :bb3:

    I'm not aware of the meaning of that phrase but I am not hurt by your response. I enjoy feedback good and bad. I for one appreciate you voicing your opinion this is what helps us as a community. I believe you may not have read my response to the "not getting read" concept as it appears you answered from your beliefs without reading what I actually wrote .

    I gotcha on the seeing them, s'all good. If making these FAQ's help people, which I get many responses that imply they do, then my making them has served it's purpose and my pickle is tickled pink.

    If my response sounds hurt and dejected this would be a false impression as I love to chat and do not let too much irritate me in my e-life.
    Okay.
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    Quote Originally Posted by neoborn View Post
    Hello Guys,

    Due to the amount of posts that we see here I have put together a very short basic guide that, to be honest if you delve a little deeper, will take you 2-3 years into building a solid foundation in the bodybuilding lifestyle. This is something that I post for new people or people needing general guidance. Do not let the brevity of this post fool you, there is literally the basics of all you will need for a long time!

    Most importantly, if you have anything to add, or a correction is needed, please let me know! I am here to learn, just like you

    ~ 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:

    Training Primer

    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
    as for the creatine, hows kre-alkalyn efx ??
    or stick with cee or mono
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    Quote Originally Posted by psychobabble View Post
    as for the creatine, hows kre-alkalyn efx ??
    or stick with cee or mono
    Keyword: creatine


    1. Go to "Search"
    2. Click on "Advanced Search"
    3. Enter your search terms that you want to find threads on
    4. Change the drop down to "Titles Only"
    5. Click "Go"

    You can use this method to find anything on these forums. You will be surprised how many people have discussed this topic before.
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    lol neo .. thanks alot man
    jus read feedbacks on trenadrol/kre/pct

    great function
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    Bump
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    Definitely giving it another bump. Kudos again Neo!
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    Quote Originally Posted by neoborn View Post
    Bumpalicious
    Wtf spammer!

    Just so the noobs can access this amazing document
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    Great write up. Major props, i wish i had something like this 6 months ago.
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    well said
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    Quote Originally Posted by neoborn View Post
    Hello Guys,

    Due to the amount of posts that we see here I have put together a very short basic guide that, to be honest if you delve a little deeper, will take you 2-3 years into building a solid foundation in the bodybuilding lifestyle. This is something that I post for new people or people needing general guidance. Do not let the brevity of this post fool you, there is literally the basics of all you will need for a long time!

    Most importantly, if you have anything to add, or a correction is needed, please let me know! I am here to learn, just like you

    ~ 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:

    Training Primer

    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

    wait your telling me that when I start lifting/bbing I dont just go out and ask where to get steroids so I an get JACKED !!!!!1



    nice thread neo
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    I love reading your guides, neoborn. Very informative and very well-written. Thank you! Reps.
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