GordyR's Beginners Guide to Bodybuilding

Chong Warrior said:
Stick to something pretty basic and hit each muscle group twice a week. You'll make great gains being a beginner if you sort your diet and show a bit if dedication if you do this. Usually biggest mistakes beginners make is too much volume, there's no need to hit every muscle from every angle!

Just stick to compounds like bench press, dips, military press, chins, squats, deadlifts, rows and you'll be fine.

Forget crap like concentration curls and kickbacks and anything else that requires the use of 5kg pink DB's :D

Oh and read this sticky ;)
Click to expand...


Got any tips for chin improvments chong m8'y. Ive done 2 cycles of HST now and although i can now do a crazy 2 whole wide chins im still stuck at 5-7 reps of hammer grip chins and i cant seem to prograss. I know the easiest way would be to drop 10k or so but im not ready for a massive cut atm. Ive been contemplating doing them every day like just 3-5 reps maybe 2 sets just to try and get some familiarity in there.
 
As you mentioned you can specialize in them and try doing them everyday, in my experience this is a great way of improving all bodyweight exercises. Not exactly ideal for fitting into a routine though..?

I've had good success with just adding weight every session and ploughing on with it using 5x5 aswell as negative reps. Soon as you can do 5x5 with bodyweight, add weight and use negatives if you have to but hit 5 reps every set. Soon as you hit 5 reps with a weight, add more.

What I liked about this was once the strength has built up to use like 20kg, I'd always do the last set just bodyweight and I used to feel really light! :)
 
back at gym today after xmas break
2*15 of each to start a HST cycle
delt flys,arnold press,DB squats,DB shrugs,lat pull downs,pec flys,legs quad and hams on machines,seated row and flat bench press

seem ok?
 
just signed up for my local gym, at £18 a month rate (student rate), ive always wanted to do this, and i no I will use it, but somethings telling me i made a mistake :( please tell me im wrong.
 
Solac said:
just signed up for my local gym, at £18 a month rate (student rate), ive always wanted to do this, and i no I will use it, but somethings telling me i made a mistake :( please tell me im wrong.
Click to expand...

In what sense do you think you might have made a mistake? If you want to get fit and will use the gym plus you can afford it then I don't see any possible way to consider it an error.
 
bbspeed said:
back at gym today after xmas break
2*15 of each to start a HST cycle
delt flys,arnold press,DB squats,DB shrugs,lat pull downs,pec flys,legs quad and hams on machines,seated row and flat bench press

seem ok?
Click to expand...

Delt flyes? You mean lateral raises yes? and Pec Flyes are not really necessary for HST stick to incline AND flat bench alternating. Do you have to use machines for legs? Better to use the whole body doing squats deads and straight legged deads (SLDL's). Just seems like your isolating each muscle, the general form with HST is hit the major compound lifts such as:-

Squat
Deadlift
SLDL
Bench
Inc Bench
Bent Row
Chins
Dips
shoulder press
Arnies

add in shrugs and bar curls if your feeling fruity

But thats it, try to split those into 2 sessions and alternate them each train.
 
I'm starting my HST routine on Saturday after calculating the majority of my rep maxes.

Workout A
Lunges
SLDL/Leg Curls
Incline DB Bench Press
Chins
Upright Row
Close grip bench press
Standing Calf Raise

Workout B
Squats
Bent Over Row
Dips
Military Press
Barbell Curls
Shrugs
Standing Calf Raise
DB Flyes (Optional)

For the 5x5

Workout A
Deadlifts
Incline Dumbbell Press
Chins
Arnold Press

Workout B
Squats
Bent over Row
Dips
Military Press
 
Wardie that's just an awesome workout ;)

I still think you'd be better dropping the lunges for front squats (or back) but it's no biggy. Turn it to your advantage and use the extra energy to do the RDL's (SLDL's) instead of leg curls.
 
I've finally dropped HST and having a play with some splits. Currently trying

Mon - Chest/Delts/Tris
Tues - Legs/Back/Bis
Wed - Rest
Thurs - Chest/Delts/Tris
Fri - Rest
Sat - Legs/Back/Bis
Sun - Rest

Currently cutting and using anywhere from 20 reps down to 8 (5 for deadlifts) I've lost 6lbs so far without doing a second of cardio :D Using slow tempo's and really focusing on every rep and building up some mind to muscle connection.

Thinking of trying this split though:

Mon - Chest
Tues - Back
Wed - Shoulders
Thurs - Legs
Fri - Arms
Sat - Core
Sun - Rest

For 45 mins everyday I'll just hammer the **** out of each muscle group with as many sets and reps as possible! Probably not the best way to train but it's the total opposite of what I've been doing for the past 18 months, I think I might respond to it?
 
Styles said:
Keep us posted on how it all goes Wardie, what did your rep maxes work out to be?
Click to expand...

Can't remember the majority off the top of my head i'll check what i've wrote down when I get home.

Chong Warrior said:
Wardie that's just an awesome workout ;)

I still think you'd be better dropping the lunges for front squats (or back) but it's no biggy. Turn it to your advantage and use the extra energy to do the RDL's (SLDL's) instead of leg curls.
Click to expand...

You're the one who helped me with it so it should be :D

I really hurt my back the last time I did front squats, I don't want to take any chances with my first attempt at HST. I'm slightly concerned about my lower back when SLDLs as well, so we will have to see.

I will be squatting with a wide stance for hamstring work, the lunges will be more steps for a more quadricep focused lift.

Although I can't really use a lot of weight with lunges at the moment due to balance, i'm going to stick by them, they seem like a really good functional lift.
 
I'll tell you what though, I was cleaning the bar up the other day to workout maxes for military press, not sure if i'll do it when i'm working out properly though because when the weights heavy it might be too difficult.

I guess that's a good thing if you have encorporated it into your workout, but if you are solely wanting to hit the shoulders...

I really don't like SLDL at all, but i'll keep plugging away until I get used to them.
 
I very much doubt you hate SLDL's more than I did lol :D

Stick at them mate, they really are unrivalled for building up the hammy's. Great for core strength too as I'm sure you already know.
 
I will but if anything i'm just worried about them giving me back problems. If they do that's obviously down to my form though.
 
SLDL are a great exercise, they really build the hams. As said before, keep it light until you can really feel the hams pulling through the exercise. It takes time and it's hard, but once you get it you'll be surprised at how excellent they can be.
 
Chong Warrior said:
Use lighter weights then dude. The 2 weeks of 15's are perfect for learning exercises, don't let a lack of confidence with the grade A exercises hold you back ;)
Click to expand...

i second this, if you can bench 100k you dont warm up on 20! Same for any exercise work into it then so it hardcore but dont fear an exercise by its very nature! It is an obstacle to be overcome, your a goddamn man arent you! A Goddamn bodybuilder right? So some poxy exercise isn't gonna phase you is it soldier!!!!

;)
 
You must log in or register to reply here.
Back
Top Bottom