GordyR's Beginners Guide to Bodybuilding

hi guys, just need a little advice on what you think would be better to flat bench press

3x8 @80kg or

8-6-4-2 @ 80kg-83kg-87kg-90kg

I'm currently doing the 8-6-4-2 quite well, only really started doing it this way, but just want to know what you guys think of it or if you do it this way as well? :)
 
wintereverlong said:
hi guys, just need a little advice on what you think would be better to flat bench press

3x8 @80kg or

8-6-4-2 @ 80kg-83kg-87kg-90kg

I'm currently doing the 8-6-4-2 quite well, only really started doing it this way, but just want to know what you guys think of it or if you do it this way as well? :)
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I do 5x5 personally (1x10 warm up) and keep the weight the same until i know i can complete every rep and every set with a higher weight.

Out of your choices i prefer 3x8
 
2 Day split for a beginner :

Session A:

Deadlift
Bench press
Clean or Snatch

Session B:

Squat
Incline Press
Weighted Chin
Decline sit ups

Perform 2-3 sets of 5-8 reps, never to failure.

On off days do 5-10 mins of skipping, when you can do that comfortably add more time.
 
any of you guys have recent photos to inspire us beginners. I lifted weights yrs ago when I was 17, had a pretty good physique as well due to having a low body fat percentage. Then I stopped because I lost interest. In the last year, I've put on a bit of weight, thankfully though because I always wanted to be a little heavier. I'm currently just over 13 stone (182lbs to be precise), I started lifting weights again 9 weeks ago and my progress has been pretty good. There are 2 photos that I've seen in this thread, GordyR or AdamSee do you have any recent photos? or anyone else in fact (asking in a non gay manner btw ;)), I'm happy with my progress and I like reading up on this type of stuff. At least with you guys I know the gains are real as opposed to any before/after photos you find on t'internet when they are just trying to sell stuff.
 
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wintereverlong said:
any of you guys have recent photos to inspire us beginners. I lifted weights yrs ago when I was 17, had a pretty good physique as well due to having a low body fat percentage. Then I stopped because I lost interest. In the last year, I've put on a bit of weight, thankfully though because I always wanted to be a little heavier. I'm currently just over 13 stone (182lbs to be precise), I started lifting weights again 9 weeks ago and my progress has been pretty good. There are 2 photos that I've seen in this thread, GordyR or AdamSee do you have any recent photos? or anyone else in fact (asking in a non gay manner btw , I'm happy with my progress and I like reading up on this type of stuff. At least with you guys I know the gains are real as opposed to any before/after photos you find on t'internet when they are just trying to sell stuff.
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No problem matey...

Here is how I used to look on one of my modelling shoots. This was after having lifted weights for about 6 months. Can you imagine how skinny I was before! :eek:

m8hf8m.jpg


And this is how I look now.

m8h4x4.jpg


Unfortunately the lighting in my more recent pic is fairly poor so you can't see too much of the definition. Also I was carrying quite a bit of extra fat due to Christmas. I usually sit around 7-8% body fat for most of the year and drop to 6% for the summer.

Being long-limbed and tall it has been a long hard struggle for me to fill my frame out. For a long time no matter how much muscle I put on I always felt lanky. I finally got there though in my eyes. My arms are now 16.5" (from around 12") and my chest is 46" (from around 37"). All natural of course.

I'm not huge by any means but bare in mind my goals are very different to most bodybuilders. I have always gone for the "modelling look" as being too big is detrimental to work. I achieved my desired "size" quite a while ago now and I have no wish to get any bigger. I have been on a maintenance routine/diet since then, well apart from Chrimbo where I ate and drank about 7000 calories of rubbish per day. :p

Anyway, since beginning bodybuilding I have put on about 50-60lb's of lean mass and managed to drop my body fat percentage from about 14% to 7%.

I'll post some better pics in a few weeks time when I have cut back down to 7% and have my abs/chest nice and cut again. :)
 
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Thanks for the new photos mate, that's exactly what I want to achieve. I'm guessing that you're around my height as well, 6ft1 - 6ft2. I have a similar build to you, although not as well defined. What's your average weight at the minute? excluding christmas of course ;) I think we all ate quite a lot of rubbish as well. :p From that photo I'd guess around the 190-195lb mark?

That's quite a change from your before and now pics, obviously a lot of hard work and dedication went in over the years. Looks like two completely different people. Now that I'm at a more comfortable weight, I'm taking my weights regime and diet a lot more seriously than I did when I was 17. And it really helps being able to see other peoples progress and reading their advice on these forums, I've come across a few other places where I thought they were just spouting crap in an effort to better one another. And most of the progress photos you see are quite obviously marketed to sell a product. Like a pale overweight guy in one photo and in the next a well muscled and tanned bodybuilder. lol

My target weight is 200lbs, I'm not sure how achievable this is at the minute but it's something to work to. But this sticky has been and still is a valued source of information, facts and real life experiences for me. So cheers Gordy for taking the time to create it. I might grab hold of a friends digital camera, and you might see some before/after pictures in the future from me. It's a pity there isn't more in here. thanks again Gordy! :D
 
Its working.

Slowly but surely my arms have definately grown slightly within 3 weeks.
I lift free weights, Mon, Wed and Fri, and try to eat protein rich foods. But going to give some supplements a go.

Cheers for the advice, I'll post back in another month with my progress :)
 
one question, how do you guys measure yourself? Your chest for example, I've come across two websites that tell you to breath in and stick your chest out, then measure. And another one that tells you to measure your chest normally just above the nipple.
 
iCraig said:
Its working.

Slowly but surely my arms have definately grown slightly within 3 weeks.
I lift free weights, Mon, Wed and Fri, and try to eat protein rich foods. But going to give some supplements a go.

Cheers for the advice, I'll post back in another month with my progress :)
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Get the diet sorted first before any supplimentation.

No point supplimenting a rubbish diet.
 
wintereverlong said:
one question, how do you guys measure yourself? Your chest for example, I've come across two websites that tell you to breath in and stick your chest out, then measure. And another one that tells you to measure your chest normally just above the nipple.
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Breathe in, flex, measure.
 
zain said:
How do you measure the amount of muscle you have gained?
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Weight really mate. If you used to weigh 160lb's at 10% bodyfat and after bulking and cutting you now weigh 180lb's at 10% bodyfat then you have gained 20 pounds of muscle. :)
 
Gordy, hope it's ok that i've added you to msn. I'm going to start using the basic programme that's on the first page. Are there any alternatives to the Dumbbell Lunges or should I just stick with them?
 
Thought I would put my stats up and report back in 3 months what my new stats are:

Chest - 42"
Arms - 14.5" (I've neglected my triceps up until now and turned into a bit of a bicep boy :eek:, well not anymore! ;) )
Legs - 24"
Calves - 15"
Waist - 36" :eek: *shakes fist at Christmassy sugary delights!
Weight - 184lbs
Body Fat - Around 16-17%
Height - 6ft1.5

Target -

Weight - 200lbs
Body Fat - 10-12%
Waist - 35"
Legs - 25-26"
Calves - 16"
Chest - 44"
Arms - 16"
 
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suicidle_tramp said:
About your basic routine Gordy, should the dead lifts be stiff leg or not?
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Stiffed legs are awesome for your hamstrings but personally I would start with normal deads. Getting standard deadlift form correct is hard enough for a beginner anyway.
 
hi gordyr, i know youve posted it before somewhere but i cant find it, but could you let us know the sort of things you eat a day? i need some ideas for some high carb meals to put on some weight :)
 
brocksta said:
hi gordyr, i know youve posted it before somewhere but i cant find it, but could you let us know the sort of things you eat a day? i need some ideas for some high carb meals to put on some weight :)
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With regards to carbs:

Rice, oats, pasta, potatoes, wholemeal bread etc...

Protein-wise:

Beef, chicken, fish, pork etc...

It's mainly common sense food mate. Just eat a lot of it. :)

There is a better list in the diet section on the first page of this thread.
 
GordyR said:
Stiffed legs are awesome for your hamstrings but personally I would start with normal deads. Getting standard deadlift form correct is hard enough for a beginner anyway.
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:) Thanks, I was doing them today started off with a 35kg barbell. I looked up some tips on form and I think that I got it OK.
I've gone through each day now, thanks a lot for this guide, it's fantastic :)
 
suicidle_tramp said:
:) Thanks, I was doing them today started off with a 35kg barbell. I looked up some tips on form and I think that I got it OK.
I've gone through each day now, thanks a lot for this guide, it's fantastic :)
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Anytime dude, glad to help. Remember that once you are competent with all the lifts etc. Feel free to change up your workout schedule depending on what exercises and rep/set ranges you feel suit you best. We are all different and respond differently to different stimuli. :)
 
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