GordyR's Beginners Guide to Bodybuilding

That's very true about the badminton. When I used to go to the gym, I never looked forward to doing it, though after a decent session I felt good, but somehow, that good feeling was never enough of a draw to encourage me to go to the gym cos I found it so very boring. However, the badminton I look forward to every week!!!

Have been eating low carbs for ages now but the weight just keeps creeping up. Am I reight in thinking that I need to eat more protein and fats for the low carbing to really work?

Valve
 
valve90210 said:
That's very true about the badminton. When I used to go to the gym, I never looked forward to doing it, though after a decent session I felt good, but somehow, that good feeling was never enough of a draw to encourage me to go to the gym cos I found it so very boring. However, the badminton I look forward to every week!!!

Have been eating low carbs for ages now but the weight just keeps creeping up. Am I reight in thinking that I need to eat more protein and fats for the low carbing to really work?

Valve
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m8 u really cant expect to do it all dieting, sounds like you are similar to me, you sit at a certain weight, that is somewhat fatter than you would like and pretty much if you eat high or low cal you dont change. It's not logical and it goes against common sense but its true. IMO you need 1 hour exercise per day to see any weight loss anyone can be fat and do one hour per week.
 
have now changed gym to one with a BB/ squat rack etc!

have been doing 3days per week

chest+tri
flat DB press 4*10
inc DB press 3*10
DB flies 4*10
rope pulldowns 3*10 last as drop set to fail

back+bi
wide grip lat pulls 5*10
DB BOR 4*10
rear delt flies 4*10
DB bicep curls 3*10 last to fail

legs+shoulder
DB squats 5*10
DB lunges 5*10
leg curls 5*10
leg ext 5*10
military/arnold press 4*10 last to fail

looking to swap out the DB for BB and up the weights over the next few months, DB's at old only went to 30kg and at a recent trip away could press 38kg DB for reps at hotel gym
 
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Hey. :)

I've been reading through GordyR's fantastic sticky, and I'm really eager to get started.

I did post a thread here.

But I still have quite a few questions, and really need steering in the right direction. Sooooo, I was wondering if any expert on this thread who had MSN wouldn't mind adding me and steering me through the hurdles of getting started. (Email/MSN address is in trust).

I'd really appreciate any time or help, I'm just a bit overwhelmed by information!
 
sgx.saint said:
Hey. :)

I've been reading through GordyR's fantastic sticky, and I'm really eager to get started.

I did post a thread here.

But I still have quite a few questions, and really need steering in the right direction. Sooooo, I was wondering if any expert on this thread who had MSN wouldn't mind adding me and steering me through the hurdles of getting started. (Email/MSN address is in trust).

I'd really appreciate any time or help, I'm just a bit overwhelmed by information!
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dude just go to http://www.muscletalk.co.uk/ and read
 
Hi guys,

I've been reading a lot and mainly trying out various exercises purely for form and now I think I'm ready to start for real. I'm going with a slight variation of GordyR's suggested routine and I'm wondering whether this would be too much for Day 1:

BB Flat Bench Press – 3x8
BB Incline Bench – 3x8
Close Grip Flat Bench or Skull Crushers – 3x8
Seated Dumbbell Military Press -3x8
Standing Fly 3X8
Tri Dips (probably assisted) – 2x8


I've included the Standing Fly because I read that it is particularly effective for building up your inner chest. All suggestions welcome.

The other thing is, is this enough shoulder work?
 
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neo202020 said:
I've included the Standing Fly because I read that it is particularly effective for building up your inner chest. All suggestions welcome.
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Where ever you read that... stop reading there because they talk **** ;)

As for the routine, too many exercises basically doing the same thing, very samey.

Seated DB Military Press? There's no such exercise mate.

DB Incline Press
Wide-Grip Dips
Standing BB Military Press
Close-Grip Bench Press (decline if possible?)
DB Flyes - Do these for 12-20 reps (2 sets) with 30-60 secs rest between the sets. Alternate flat & Incline every few weeks.
 
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Chong Warrior said:
DB Incline Press
Wide-Grip Dips
Standing BB Military Press
Close-Grip Bench Press (decline if possible?)
DB Flyes - Do these for 12-20 reps (2 sets) with 30-60 secs rest between the sets. Alternate flat & Incline every few weeks.
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Holy mother of God. :P

I did

Warmup

DB Incline Press 3X8 (12kg DBs)
Seated DB Press 3X8 (8kg DBs)
Close-Grip Bench Press 3X8 (20kg)
DB Flyes 3X8 (8kg but I think I could and should have done more)
Wide Grip Assisted Dips (30kg assist setting)

Warmdown

I can barely lift my arms above my shoulders now :D

The one thing that is kind of strange is that I don't feel that my chest really got that much of a work out, even though I did pretty much every exercise (except flyes) on just about as much as I could do while really pushing myself.

My triceps, shoulders and traps are burning like hell but the chest is really not feeling it. Is that simply because the smaller muscles need to catch up or bad form or what?
 
It's simply because you aren't used to using that muscle, I mean ask yourself how often you use your chest muscles in everyday life?

All beginners struggle with this... and even some intermediates. I find sticking out the chest can help bring it into play more when doing chest exercises.
 
Chong Warrior said:
All beginners struggle with this... and even some intermediates. I find sticking out the chest can help bring it into play more when doing chest exercises.
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I'm confused. Are you saying all beginners struggle to get the form right to bring their chest into play, or are you saying I should just keep doing what I'm doing and it will change with time?
 
Chong Warrior said:
I'm saying it's hard to learn how to engage the chest muscles, especially for beginners... because they've never really had to do it before.
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Hey man, thanks. I appreciate your help with this and I'll try to work on this.

Also, do you have any alternative suggestions instead of the dips? I couldn't really do the proper wide-grip dips because my shoulders didn't like it very much, is there another chest exercise I could do instead that would fit in well with the others?

Thanks!
 
neo202020 said:
Hey man, thanks. I appreciate your help with this and I'll try to work on this.

Also, do you have any alternative suggestions instead of the dips? I couldn't really do the proper wide-grip dips because my shoulders didn't like it very much, is there another chest exercise I could do instead that would fit in well with the others?

Thanks!
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Decline bench press. DB's work great but as you're already using DB's for inclines and shoulders then I'd probably use a BB.
 
Starting my new routine tomorrow. Going with an Upper/Lower split because I want to give the Hungarian Leg Blast a go and try to squat for 8 mintues eventually!

Off to the physio in the morning though as my back has been a little odd for a while. I'm really unflexible and that along with a bad lift I did a bit ago is pretty much what's causing it I think.

It feels like I need to click my back like you sometimes get with joints.

I think my squat form was actually wrong as well. I'd read about 'sticking your ass out' and I think I took it a bit too literally, so I was near enough hyper extending my back to stick my bum out as far as possible, rather than just keeping it locked and straight.

We'll see what she says anyways, I was a little gutted that I was offered a sports massage straight away rather than a consultation first... but I replied and said I want a consultation as well so help try determine the problem.

New routine...

Upper A (4x6)
Dips
Bench Press
Arnold DB Press
Bent Over Row
Chins

Upper B (3x8-12)
Inc DB Press
DB Flyes
Bent Over DB Lateral Raise
Close Grip Bench Press
EZ curls

Lower

Hungarian Leg Blast (Basically squatting with 30% of 1RM for 2 minutes, builds up to 8minutes as weeks go on)
Leg Ext
Leg Curl
Calf Raises
 
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