GordyR's Beginners Guide to Bodybuilding

Hey, just wondering if anybody could point me in the right direction on where to buy some weights, I'm a beginner and I want to start doing some exercise at home in my spare time, preferably places on the high street I can just go and grab some.

Also, what kind of weights would I need to buy, I'm 21 and quite skinny and just looking to gain some strength really, so just need something to start off with. Cheers
 
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jakeke said:
Hey, just wondering if anybody could point me in the right direction on where to buy some weights, I'm a beginner and I want to start doing some exercise at home in my spare time, preferably places on the high street I can just go and grab some.

Also, what kind of weights would I need to buy, I'm 21 and quite skinny and just looking to gain some strength really, so just need something to start off with. Cheers
Click to expand...

I'd recommend joining a gym and getting some instruction and a decent beginner's routine - there's a reason why there's so many second hand weights available; people will buy them, use them for a month or so then never touch them again. By joining a place you can at least see if you're dedicated enough to stick with it and you'll also have far superior equipment and be in a safe environment for training.
 
Right, thought I should seek some advice.

I am 6.1ft, 13st and have been going to the gym for about 6 months now. Would like some of the experienced members to have a look at my program and let me know what I should add remove etc. I have been doing said program for 3 months now after initially doing a program set by the gym. No doubt I am targeting the same muscle with different exercises. I know this is the case on the chest day not sure of the others. I may have missed out a few things and have no doubt messed up a few names.

I do 7mins cardio on the cross trainer before and after workout each session. I tend to avoid running on the treadmill due to getting pain around my ankles and shins when running on them. Maybe its the impact? I also have trouble doing squats due to having wear and tear on both knees (too much football). The bending down with heavy weights absolutely kills though I may give it a go again at lower weights so if you wish to add it or an alternative please do so..

I normally Bench press on other days as well as my chest day. Sometimes 2/3 times a week including the chest day. I also do the Abs exercises on 2 of the days normally day 2 and 4. I mix some of the smaller exercises around (triceps, lats) to different days depending on how I am feeling on that given day. I will keep them as one day on the below list for ease.

Exercises are 4x10 except the bench press which is 5x10.

I would appreciate some input. Thanks in advance.



DAY 1
Back
Single arm row
Back extensions (machine)
Bent forward rows to chest
Bent forward rows to abs
Trunk forward bend
Opposite fly lying(dumb-bell)
Hunched crunches
Lying rear delt row (dumb-bell)
Close grip pulldown (cable)
Pull down normal (cable)

Traps
Shrug (dumb-bell)


DAY 2
Legs
Calves (machine)
Leg curl (machine)
Thighs (machine

Triceps
Triceps dip (machine)
Close grip bench press (machine)
Sitting triceps extension (dumb-bell)

Forearms
Reverse curl (cable)
Wrist curl (dumb-bell)

Abs
Ball crunch
Seated torso twist with weighted ball
Vertical leg crunch
Side bends


DAY 3
Shoulders/Lats
Arnold press (dumb-bell)
Shoulder press (dumb-bell)
Lat raise lying (dumb-bell)
Upright row (bar)
Behind neck press (bar)
Lateral raise standing
Forward raise standing
Bent forward lat raise
Chip ups wide grip
Rope (cable)


DAY 4

Chest
Bench Press
Dumb-bell Press
Incline press (bar)
Cable standing fly
Flys cable
Flys cable incline
Flys dumb-bell
Chest press
Back stretches


Biceps
Curl (dumb-bell)
Inners + Outers
Pull ups





I have also started my first cut not sure if I am doing it right so any help on that would be great.

Breakfast
Apple
Branflakes

After gym/Snack
Scrambled egg (2 eggs) + 2 wholemeal bread

Lunch
Chicken salad sandwich - includes half a tomato, lettuce, cucumber, light spread of light mayo, 2 wholemeal bread)

Dinner
Chick breast slices (5 slices) & a packet of uncle bens golden vegetable express rice.

Evening
Apple + maybe some strawberries.


I will most probably get some light yogurt over the weekend and add it too the evening. Looking at the above it doesn't look like I am eating much :eek:
 
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Any ideas which ones? If you have any suggestions of other things I should do which would be more beneficial then those listed let me know.
 
Hi chaps,

I'll be starting gym training on the 25th and will follow Gordy's regime (great guide mate :)).

Height: 5ft 8', 140lb's

The problem with me is that being from an Indian background, my diet is predominantly Indian! :D My diet is mostly like this:


Morning

6.30am:
1x Bowl of Cheerios, muesli or weetabix

Lunch

1pm:
1x ham sandwich with greens
1x banana
1x 1 litre water

Evening:

6.00pm:
2x chappati (flour bread)
1x small bowl of lentils (daal) or veg mix (potatoes, peas, carrots, spinach, aubergines, greens etc etc)
1x small bowl home made yogurt (occasional)
1x banana

9.00pm
1x 1 litre milk shake mix (blue lid)

10.30pm
sleep

I'm not eating anywhere near what I should be eating but I'll have to change that. Is there anything wrong with what I am eating at the moment?

Planned gym diet - consumption needed: 2500 calories / 140g protein as per guide

6.30am:
1x bowl of muesli, oats or weetabix

10.00am:
1x banana
1x bottled water

1pm:

1x protein shake
1x tuna sandwich + 4 boiled eggs + greens
1x banana

5pm pre-work out

1x banana
1x bottled water

5.30pm - 6.30pm - GYM (Gordy's 3-day split)

6.45pm:

1x protein shake

7.00pm:

2x chicken slice breast w/ rice? or plate of pasta ?
or
2x chappati with veg mix/ lentils
1x water
1x salad (cucumber/tomatoes/apple)
1x yogurt

Need A LOT of advice to tweak the rubbish list I've put up but how is it?:o

Thanks all
 
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