Caporegime
guess thats a no then ;]
GordyR's Beginners Guide to Bodybuilding
- Thread starter GordyR
- Start date
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
I've read that's it's complete BS that weight training stunts growth, and I've got a pair of dumbells so I figured I'd start working out, at 14, weighing 6 stone, should I be looking to increase muscle mass?
Associate
i would concentrate on putting mass on your forearms.
Caporegime
I've read many many things in my life, what have I learned?
To read many more things as 1 person might say one thing and another something else, and another something else etc etc etc.
Now, you arent talking about powerlifting or doing crazy amounts of weight for your age.
A pair of dumbells could be well utilised at your age, just dont stand there all night doing bicep curls.
Soldato
'lo lads. It's been a while since I've been to the gym since starting university due to the work load etc. However, for the past 2-3 weeks or so I've been trying out the following workout:
Chest, Triceps and Shoulders
• 3 x 8 bench press (dumbbell)
• 3 x 8 bw dips
• 3 x 8 forward fly (dumbbell)
• 3 x 8 tricep extension (dumbbell)
• 3 x 10 shoulder press (dumbbell)
Back and Biceps
• 3 x 10 deadlift (barbell)
• 3 x 10 rear fly (dumbbell)
• 3 x 10 bent over row (dumbbell)
• 3 x 10 bicep curl (barbell)
• 3 X 10 bent over row (barbell)
Legs and Shoulders
• 3 x 10 squat (barbell)
• 3 x 20 calf raise (barbell)
• 3 x 8 lunges (dumbbell)
• 3 x 10 upright row (barbell)
• 3 x 10 lateral raise (dumbbell)
Now, I've been combining exercises. For example, I'd do 8 reps bench pressing dumbbells, then 8 body weight dips, then 8 bench press, the 8 dips, etc.
I've been doing this with all of the exercises posted above, and just combining the last sets with weighted situps or something.
Unfortunately I have a bit of a ghetto setup going here. I was stumped regarding what to use as a bench in my tiny university dorm room, so I tried using a 24 pack of cider and have been using that ever since for bench press and forward flys (flyes?). I realise this isn't very good for my back, so in the meantime I will try and find some sort of alternative. For dips I'm able to put one hand on my bed frame and the other on a pulled out drawer (supported with weights I wedge under the bottom to stop it collapsing!), which is fine(-ish) as long as I tuck my legs up.
The main trouble at the moment is squatting as I'm limited to the amount I can lift over my head onto my back.
I plan to either buy or make a squat rack, buy a bench and a door-frame pull up bar when I move into my house in August, but for now, unfortunately, this is all I have to work with. I'll also start lowing my reps and increasing the weight from now on, too, as I believe this will be more beneficial so most of the above exercises will change from 10 to 8 reps.
Basically, I was just looking for a critique of my ghetto routine with "set-coupling", so to speak, as I don't know if this is really the done thing--well, obviously it isn't but some people may've experimented with it.
Chest, Triceps and Shoulders
• 3 x 8 bench press (dumbbell)
• 3 x 8 bw dips
• 3 x 8 forward fly (dumbbell)
• 3 x 8 tricep extension (dumbbell)
• 3 x 10 shoulder press (dumbbell)
Back and Biceps
• 3 x 10 deadlift (barbell)
• 3 x 10 rear fly (dumbbell)
• 3 x 10 bent over row (dumbbell)
• 3 x 10 bicep curl (barbell)
• 3 X 10 bent over row (barbell)
Legs and Shoulders
• 3 x 10 squat (barbell)
• 3 x 20 calf raise (barbell)
• 3 x 8 lunges (dumbbell)
• 3 x 10 upright row (barbell)
• 3 x 10 lateral raise (dumbbell)
Now, I've been combining exercises. For example, I'd do 8 reps bench pressing dumbbells, then 8 body weight dips, then 8 bench press, the 8 dips, etc.
I've been doing this with all of the exercises posted above, and just combining the last sets with weighted situps or something.
Unfortunately I have a bit of a ghetto setup going here. I was stumped regarding what to use as a bench in my tiny university dorm room, so I tried using a 24 pack of cider and have been using that ever since for bench press and forward flys (flyes?). I realise this isn't very good for my back, so in the meantime I will try and find some sort of alternative. For dips I'm able to put one hand on my bed frame and the other on a pulled out drawer (supported with weights I wedge under the bottom to stop it collapsing!), which is fine(-ish) as long as I tuck my legs up.
The main trouble at the moment is squatting as I'm limited to the amount I can lift over my head onto my back.
I plan to either buy or make a squat rack, buy a bench and a door-frame pull up bar when I move into my house in August, but for now, unfortunately, this is all I have to work with. I'll also start lowing my reps and increasing the weight from now on, too, as I believe this will be more beneficial so most of the above exercises will change from 10 to 8 reps.
Basically, I was just looking for a critique of my ghetto routine with "set-coupling", so to speak, as I don't know if this is really the done thing--well, obviously it isn't but some people may've experimented with it.
Hi Guys,
Ive been getting back of the swing of thing back at the gym. I've not really been November, so over the past 2 weeks ive been easying my self back in to it.
Ive got a pretty good routing sorted and already have a few cases of DOMS haha.
However, i am having some trouble with my diet. As at the mo it only consists of
Morning:
Porage + Banana
11am
Chicken / Tuna Sandwitch
3PM
Pasta or Maximusle Promax Meal bar
5PM GYM
6PM Train Home
7PM Dinner.
I know i am really under eating at the mo, but i find it hard at the mo as i have a office job. I am around 5' 9 at the mo and weigh 80Kg. So i should be aiming on at least 3000 cals a day. Just wondering if there are any other people that have the same problem as they work in a office? any help would be greatly thanked.
I've been looking at a few Maximusle diet places for example this is there 3500 plan.
8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Shredded Wheat bitesize 75 g 267 9 54 2
Skimmed milk 200 ml 68 7 10 0
Promax 1 scoop 120 23 2.04 2.07
Total 455 39 66.04 4.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Promax Meal bar 1 206 21.6 17 5.7
Cyclone 1.5 scoops 230 30 21 4.68
Total 436 51.6 38 10.38
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total 454 53 47 8
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 20 g 140 2 1 14
Progain 2 scoops 453 32.4 68.4 10.2
Total 593 34.4 69.4 24.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone 1.5 scoops 230 30 21 4.68
Total 696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cheddar cheese (half fat) 80 g 209 25 0 12
Baked potato 450 g 329 9 71 1
Baked beans (small tin) 1 154 10 28 0
Total 692 44 99 13
Daily Total Calories Protein (g) Carbohydrate (g) Fat (g)
3326 294 389.44 76.33
Cheers
Andy
Ive been getting back of the swing of thing back at the gym. I've not really been November, so over the past 2 weeks ive been easying my self back in to it.
Ive got a pretty good routing sorted and already have a few cases of DOMS haha.
However, i am having some trouble with my diet. As at the mo it only consists of
Morning:
Porage + Banana
11am
Chicken / Tuna Sandwitch
3PM
Pasta or Maximusle Promax Meal bar
5PM GYM
6PM Train Home
7PM Dinner.
I know i am really under eating at the mo, but i find it hard at the mo as i have a office job. I am around 5' 9 at the mo and weigh 80Kg. So i should be aiming on at least 3000 cals a day. Just wondering if there are any other people that have the same problem as they work in a office? any help would be greatly thanked.
I've been looking at a few Maximusle diet places for example this is there 3500 plan.
8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Shredded Wheat bitesize 75 g 267 9 54 2
Skimmed milk 200 ml 68 7 10 0
Promax 1 scoop 120 23 2.04 2.07
Total 455 39 66.04 4.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Promax Meal bar 1 206 21.6 17 5.7
Cyclone 1.5 scoops 230 30 21 4.68
Total 436 51.6 38 10.38
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total 454 53 47 8
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 20 g 140 2 1 14
Progain 2 scoops 453 32.4 68.4 10.2
Total 593 34.4 69.4 24.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone 1.5 scoops 230 30 21 4.68
Total 696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cheddar cheese (half fat) 80 g 209 25 0 12
Baked potato 450 g 329 9 71 1
Baked beans (small tin) 1 154 10 28 0
Total 692 44 99 13
Daily Total Calories Protein (g) Carbohydrate (g) Fat (g)
3326 294 389.44 76.33
Cheers
Andy
Caporegime
maximuscle is expensive, find what you want elsewhere and buy it in bulk.
Now, onto something else.
You work in an office, that means its easy to get your food in. cook stuff the night before and take it to work with you.
honestly, there arent many professions where it really is hard to get your food in.
Now, onto something else.
You work in an office, that means its easy to get your food in. cook stuff the night before and take it to work with you.
honestly, there arent many professions where it really is hard to get your food in.
Been very ill lately, want to bang back into the gym next week or as soon as possible. Just feel like lately I've been falling apart, due to having problems with my liver. Fell ill around 2 weeks ago causing complete diet neglection, unable to eat, constant burning in my stomach and sickness and flu like symptoms. After being admitted to hospital my liver enzymes are completely off, shows in my blood also have to go in for further tests tomorow. Im still attempting to go to the gym but finding it very hard to train, lost strength and it's putting me into complete depression. I've lost weight and size and as any of you will know when that happens you feel like complete crap and it brings you right down. Anyway, anyway I was meant to be cutting up but I think I might just leave it and start bulking again due to this but im not that sure, my eating is starting to pick up again. But then again im still ill and can't seem to consume much food at the moment, so might be a good opportunity to cut? just keeping protein high as possible?
Heres a crappy pic I took the other day new laptop so nothing on it lol. I'll get more pics as soon as I can.
http://i39.tinypic.com/2cihb82.jpg
Heres a crappy pic I took the other day new laptop so nothing on it lol. I'll get more pics as soon as I can.
http://i39.tinypic.com/2cihb82.jpg
thx ^. Small update feeling a lot better, liver seems to have gone back to normal? not 100% sure but my eating has been a lot better and im able to consume a lot more than I did before, gym sessions are improving but im gradually going into it again but keeping it at one muscle group per session such as Back, arms, shoulders, legs, Chest. Etc...
Weight has went back up so im quite happy about that result, as for strength it's quite positive. Chest workout was quite poor not able to lift the dumbells for as many reps as before, however my arms are powered up like hell as usual, for example I was on cables bicep curl full stack on heavy for 16 reps, and tricep pushdown full stack on heavy for 20. As for other results, haven't tried bench just sticking to dumbells until I change gym tbh, current gyms bench press is designed for small framed people.
Gym is frustrating as it is, im just looking for a gym where I can get on with it, yet alough people pay and have as much right as me to use equipment, the annoyance of taking 636728367473 year breaks, and having group discussions of whats on the tele, and the 16 year old single digit weighters in tank tops posing in the mirror and prancing around with 4kg in each hand adds to my anger.
Sometimes I wish I could just build my own gym, prey I win the lottery which just won't happen. Need to find a hardcore bodybuilding gym, but to my disgust these have almost all been ruled out.
Another thing that adds to the annoyance is the crappy so called "high-tech" equipment it's it's garbage and brings absolutely no benefit most of the time. The old-school equipment was always the best, keeping it simple, I want to lift weight not play with about 30 levers in order to get what I want. Whats with half of these crappy benches as well and awful bars designed so terribly. Had to have a rant there just at annoyances that build up, gyms are getting worse and worse now-adays, and whats with their membership policies, sign up and you have to take out a year contract so im stuck bounded to it, most seem to run this, what ever happened to just pay as you go? Ridiculous.
Another rant, I went on to look at getting more whey, casein etc. The prices haven't half shot right up the arse. I remember paying 25 quid for 5lb bag of casein on my protein it's now up to 33 quid + 5 for delivery. I know we are in a recession but come on
.
Weight has went back up so im quite happy about that result, as for strength it's quite positive. Chest workout was quite poor not able to lift the dumbells for as many reps as before, however my arms are powered up like hell as usual, for example I was on cables bicep curl full stack on heavy for 16 reps, and tricep pushdown full stack on heavy for 20. As for other results, haven't tried bench just sticking to dumbells until I change gym tbh, current gyms bench press is designed for small framed people.
Gym is frustrating as it is, im just looking for a gym where I can get on with it, yet alough people pay and have as much right as me to use equipment, the annoyance of taking 636728367473 year breaks, and having group discussions of whats on the tele, and the 16 year old single digit weighters in tank tops posing in the mirror and prancing around with 4kg in each hand adds to my anger.
Sometimes I wish I could just build my own gym, prey I win the lottery which just won't happen. Need to find a hardcore bodybuilding gym, but to my disgust these have almost all been ruled out.
Another thing that adds to the annoyance is the crappy so called "high-tech" equipment it's it's garbage and brings absolutely no benefit most of the time. The old-school equipment was always the best, keeping it simple, I want to lift weight not play with about 30 levers in order to get what I want. Whats with half of these crappy benches as well and awful bars designed so terribly. Had to have a rant there just at annoyances that build up, gyms are getting worse and worse now-adays, and whats with their membership policies, sign up and you have to take out a year contract so im stuck bounded to it, most seem to run this, what ever happened to just pay as you go? Ridiculous.
Another rant, I went on to look at getting more whey, casein etc. The prices haven't half shot right up the arse. I remember paying 25 quid for 5lb bag of casein on my protein it's now up to 33 quid + 5 for delivery. I know we are in a recession but come on
.
Last edited:
Soldato
Looking at building a home gym, how much is this stuff worth?
2 x Squat Stands
2 x 20kg discs
4 x 10kg discs
2 x 7.5kg discs
4 x 5kg discs
2 x 2kg discs
4 x 1kg discs
2 x mini clips
1 x Bar (approx 10kg)
1 x Tricep Bar (weight unknown)
1 x EZ bar (weight unknown)
2 x mini dumbbell size bars (weight unknown)
Make: Body Sculpture
All used?
2 x Squat Stands
2 x 20kg discs
4 x 10kg discs
2 x 7.5kg discs
4 x 5kg discs
2 x 2kg discs
4 x 1kg discs
2 x mini clips
1 x Bar (approx 10kg)
1 x Tricep Bar (weight unknown)
1 x EZ bar (weight unknown)
2 x mini dumbbell size bars (weight unknown)
Make: Body Sculpture
All used?
Caporegime
Offer £120 ish?
im assuming its oly bar and weights? if not probably less.
you also need a bench :]
im assuming its oly bar and weights? if not probably less.
you also need a bench :]
Soldato
What bench would you reccomend? Was looking at this
http://www.newitts.com/product/IT032975/Golds_Gym_Maxi_Dumbbell_Bench.htm
but would this not be recommended for bench pressing due to no stand?
edit] it says standard size so im presuming its not olympic
http://www.newitts.com/product/IT032975/Golds_Gym_Maxi_Dumbbell_Bench.htm
but would this not be recommended for bench pressing due to no stand?
edit] it says standard size so im presuming its not olympic
That bench is a steal at that price. I have a similar one, I dont use it much, it's just for when im back home from uni really.
Only downside I see to it is that the seat doesn't slant backward on incline or vertical, which may lead to you slipping out, unless you can face a wall to put your feet on.
Only downside I see to it is that the seat doesn't slant backward on incline or vertical, which may lead to you slipping out, unless you can face a wall to put your feet on.
Caporegime
200kg max (inc user) so not something I would use myself. But if you are only small and not doing anything too heavy, then it should be more than ok, especially for that price!
Associate
- Joined
- 24 Nov 2006
- Posts
- 1,119
Managed to go from 9st 10ish to 11st 10 since June 
and it seems Iv hit a plateau. Im 5ft 9.5 (not a manlet)
Changed my routine to a 4 day split to shake things up a bit
Thought Id run it past here see if anyone would change anything before It begins
Monday - Chest/ Triceps
Flat Bench
Incline Bench
Incline Flies
Close Grip Bench
Tricep Extensions
Dips
Tuesday - Biceps/ Back
Chin & Pull Ups
Deadlift
Shrugs
Bent Over Row
EZ or BB Curls
Hammer Curls
Wednesday – Off
Thursday - Shoulders
Military Press
Arnold Press
Upright Rows
Lateral Raises
Friday - Legs/ Abs
Full Squats
Dumbell Lunges
Straight Legged Deadlift
Hanging Leg Raises
Weighted Crunches
Dumbell Side Bends
Weekend - Off
and it seems Iv hit a plateau. Im 5ft 9.5 (not a manlet)Changed my routine to a 4 day split to shake things up a bit
Thought Id run it past here see if anyone would change anything before It begins
Monday - Chest/ Triceps
Flat Bench
Incline Bench
Incline Flies
Close Grip Bench
Tricep Extensions
Dips
Tuesday - Biceps/ Back
Chin & Pull Ups
Deadlift
Shrugs
Bent Over Row
EZ or BB Curls
Hammer Curls
Wednesday – Off
Thursday - Shoulders
Military Press
Arnold Press
Upright Rows
Lateral Raises
Friday - Legs/ Abs
Full Squats
Dumbell Lunges
Straight Legged Deadlift
Hanging Leg Raises
Weighted Crunches
Dumbell Side Bends
Weekend - Off
Soldato
Has anyone used a York 401 multi gym before or seen one? Someone is selling one for £50 and wondering if this is a good price?
thanks
thanks
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
Dumbbell shrugs (http://exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html) hurt my neck, ie: put strain on it. is this supposed to happen?
Caporegime
Good price for what? if you want to build some muscle - no.
better than nothing though i guess.