GordyR's Beginners Guide to Bodybuilding

ben90 said:
sprinting - known to be a great mass builder (look at the professional sprinters, large muscles are the result of explosive sprinting.)
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dont be so naive. the type of sprinters that can get away without doing weights, and be like a world class sprinter, are sprinters that are world class (and then its only a few of them).
the majority will not be genetically gifted enough and WILL do weights.

Another thing to remember, sprinters arent that big really, they just look 'big' due to being completely cut.
 
Hi,

Just looking for some advice re. my new weight training programme. I basically want to bulk and gain muscle mass. I am 22 years old, 5'11'', 65kg. I am quite skinny so I don't mind putting on some fat while I bulk, hopefully I'll be able to cut some of it later on. I have been eating like a horse, 5 or 6 times a day with the odd protein shake to up my protein intake. It's a lower body/upper body split, doing 3 sets of 12 reps for each exercise.


Monday

Split Squats
Seated leg curls
Leg Press
Back Extension

Wednesday

Dumbbell Press
One Arm Row
Incline Hammer Curl
Dumbbell French Press

Friday

Repeat Monday etc.

On the days between (tues/thurs/sat/sunday) I have been doing bit of cardio, but not too much so as not to undo some of the gains.

Do you think the programme is good to suit my aims? Is there anything I could add or leave out?

Thanks a lot
 
Morba said:
dont be so naive. the type of sprinters that can get away without doing weights, and be like a world class sprinter, are sprinters that are world class (and then its only a few of them).
the majority will not be genetically gifted enough and WILL do weights.

Another thing to remember, sprinters arent that big really, they just look 'big' due to being completely cut.
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Me naive? I didn't say that by only doing sprinting he will get bigger :p

I just said it was good for muscle development.
 
Guys what are your thoughts on mixing decent cardio and weights on the same day. Basically Ive started the 5*5 stronglifts program, im overwieght by about 3 stone, but my fitness isnt too bad. So im thinking of hitting the Gym in the mornings (8 ish) to do weights when its quiet, and then cardio in the evening, Im thinking that will still give me the totally free rest days. Otherwise I will only have one real rest day a week. asically the plan is to train as follows:

Monday : 5 aside.
Wednesday :Early AM Stronglifts
PM 30 mins HIIT
Thursday :Rest
Friday :Early AM Stronglifts
PM 45 mins mixed cardio (row/cycle/step)
Sat or Sun :Stronglifts & 30 mins HIIT

I know the correct diet to do, just need to get in the groove and stick to it.Main goal is to seriously lose weight to get better at football, and obv strengthen my core at the same time.Imonly doing weights in the morning cos Its the only time I can realistically get on the squat rack and I have the time.
 
That seems okay but the cardio is a bit much. Try doing 15 mins and increasing 1 min on a weekly basis. That said, as the squats increase you will get to a point where you can't do cardio.

More important than the training itself is your diet. Trust me, I know. I lost 50lb within a year without cardio.

Keys to success:

Stick with the strong compound stuff, lift hard.
Eat 90% unprocessed foods.
Sleep well.
 
Tinders said:
Guys what are your thoughts on mixing decent cardio and weights on the same day. Basically Ive started the 5*5 stronglifts program, im overwieght by about 3 stone, but my fitness isnt too bad. So im thinking of hitting the Gym in the mornings (8 ish) to do weights when its quiet, and then cardio in the evening, Im thinking that will still give me the totally free rest days. Otherwise I will only have one real rest day a week. asically the plan is to train as follows:

Monday : 5 aside.
Wednesday :Early AM Stronglifts
PM 30 mins HIIT
Thursday :Rest
Friday :Early AM Stronglifts
PM 45 mins mixed cardio (row/cycle/step)
Sat or Sun :Stronglifts & 30 mins HIIT

I know the correct diet to do, just need to get in the groove and stick to it.Main goal is to seriously lose weight to get better at football, and obv strengthen my core at the same time.Imonly doing weights in the morning cos Its the only time I can realistically get on the squat rack and I have the time.
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SL 3 times a week with some steady cardio (15/30mins) afterwards would be better, then 5a side on monday.

That current routine is over training tbh.
 
Got a question, if you are doing say the 3x8 routine, say on a Monday your doing as the OP says Chest/Shoulder/Triceps, do you go 1 set Flat Bench Press, then , move onto the next one and do 1 set Incline Dumbbell Bench, or do you do your 3 sets on one, and then move on, also what kind of rest do you do in between each set, a minute, 5minutes ?

im going to the gym, surely it would only take 30mins or so, couple of my mates spend a couple of hours in there each time, im far from saying there doing rite, you know what your talking about, they dont :D

also, shakes and things, as far as i can tell if i have my diet pretty much perfect, i would not benefit from any shakes much ?

great sticky btw, should have taken more notice in these things before.
 
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Anksy said:
Got a question, if you are doing say the 3x8 routine, say on a Monday your doing as the OP says Chest/Shoulder/Triceps, do you go 1 set Flat Bench Press, then , move onto the next one and do 1 set Incline Dumbbell Bench, or do you do your 3 sets on one, and then move on, also what kind of rest do you do in between each set, a minute, 5minutes ?

im going to the gym, surely it would only take 30mins or so, couple of my mates spend a couple of hours in there each time, im far from saying there doing rite, you know what your talking about, they dont :D
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Usual disclaimer of I'm not an expert but depending on the number of different exercises you do, but going for the 6 in the Monday of the original routine I'd be surprised if you can knock the session off in half an hour, three-quarters of an hour to an hour would probably be closer to the mark if you're working hard enough and not just rushing round. Your times may vary also depending on how busy your gym is, I know that it can easily add another 10-15 minutes to my workouts if the gym is busy.

Anksy said:
also, shakes and things, as far as i can tell if i have my diet pretty much perfect, i would not benefit from any shakes much ?

great sticky btw, should have taken more notice in these things before.
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It's probably a little bit early to say whether your diet is perfect, it might be fine for your current level of activity (i.e. neither gaining nor losing weight if that is the current goal) but once you up the activity levels you may well need to increase your intake to make gains. That's not to say that protein shakes are necessarily the best way to do it, I'll leave that advice to someone who knows more than me (most of the folks round here) but they can certainly have their place in your diet - don't view them as a magic solution but they're not all bad either.
 
I cook meat in the oven, usually I put fish and vegetables in a steamer It cooks chicken nicely too. When I'm really lazy I'll fry my salmon fillets in some olive oil.
 
Simmz said:
Just a question, what's the best way to cook meat and fish and the vegetables?

I assume it's best to stay away from frying them.
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Depends how carefully you're watching calories and what fat you're using, I don't worry about a healthy glug of olive oil if i'm making a stir fry or something but I'm not going to fry up sausages in half an inch of veg oil.
 
I'm not really counting calories, just trying to to get a more defined look and eat a bit healthier. I've always been lucky to be slim and have the top abs show no matter what I eat. Today I had the following

8am - Hard boiled egg, oats.
10am - 10 Carrot sticks
12pm - Diced tuna chunks with brown rice
2pm - 2 small oranges, few grapes
4pm - Hand full of Almonds
6pm - Salmon, whole wheat spaghetti, broccoli, green beans & spinach

Did a 45 minute run, few dumbbell exercises and some ab exercises.

Plan to stay on the same sort of eating pattern, but not too sure on the actual exercise itself. Cut all the alcohol out and just drinking water nothing else.
 
Diet looks reasonable but it's difficult for us to comment without knowing your goals, current weight etc. Stick a post in the gym rats thread and they'll be plenty of folks happy to help you out with a routine.
 
Could someone recommend me any software or sites that could help me keep a track on my diet. Ive found this http://fitday.com/ but i think its just for people who want to lose weight. I want the opposite iwant to make sure im taking in the right amount of protein etc. Basically this is what i want from the program:

All about me- so my weight, bodyfat etc and i can check it each week and put it on there.

nutrition count-so all i have to do is type the food in eg porridge and itll tell me the nutritions values etc.

Diary of what im eating on a daily basis

works out how much i got to eat of certain foods eg protein and whether im meeting it or not.

put my gym program on there and put what im lifting etc so i can see where the weights are going up and also what i need to improve on.


Is there a program that does all this or am i too demanding:p
 
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