GordyR's Beginners Guide to Bodybuilding

Chong Warrior · 8 Sep 2006 at 14:43

Linoge said:
Chong Warrior - What exercises did you do to work your lats?

My back workout is always in the 10-6 rep range using just these 3 exercises:

Deadlifts - All body but mainly lower and middle back
Close-grip pull-ups - mainly lats
Bent over Barbell Rows - mainly upper back

egt said:
Quick pic i took today of my progress with less than 2 yrs of training:

Big chest

Linoge said:
snip

Sounds like you've done really well to just lose off your waist and nowhere else... you've even gained on your chest! keep it up :cool:

Euro_Hunter · 8 Sep 2006 at 17:06

egt said:
Quick pic i took today of my progress with less than 2 yrs of training:

Well done mate, as chong said you have some good chest muscle there esp. upper chest.

red11 · 8 Sep 2006 at 17:20

Chong Warrior said:
My back workout is always in the 10-6 rep range using just these 3 exercises:

Deadlifts - All body but mainly lower and middle back
Close-grip pull-ups - mainly lats
Bent over Barbell Rows - mainly upper back

Sounds like you've done really well to just lose off your waist and nowhere else... you've even gained on your chest! keep it up

Cheers

I should have added that this was on an empty stomach, lol, it's probably really 35". But I'm still really pleased. I have lost mass on my legs but everywhere else seems to be the same, my quads are definitely more defined. I think I'll get back to my old routine of 2 fully body workouts a week, I dropped 1 routine a week to concentrate on my jogging and cycling to aid fat loss. In this time I've made little to no gains on my routine. I think I'll keep the push ups and put it into my routine because after jogging/cycling I would do some to work my chest and triceps.

All in all, I'm glad to see that I can effectively cut my weight, I was worried that my body would try and hold onto it after years of being a skinny kid. lol At least I can get back to eating loads now to start bulking up again.

Chong Warrior · 8 Sep 2006 at 17:38

Linoge said:
... I think I'll get back to my old routine of 2 fully body workouts a week, I dropped 1 routine a week to concentrate on my jogging and cycling to aid fat loss. In this time I've made little to no gains on my routine. I think I'll keep the push ups and put it into my routine because after jogging/cycling I would do some to work my chest and triceps....

I honestly think things like jogging and cycling are over-rated for fat loss. Jogging especially because it's boring, it's bad for your joints and I reckon it burns just as much muscle as it does fat, if not more. Look at long distance runners for proof, yeah they're skinny as in low fat but where's the muscle?!!

Cycling is ok if like that sort of thing, swimming is much better.

Though all of these are mainly fitness.

High intensity weights is were you'll lose the flab and keep the muscle

High effort, heavy weight, high tempo with low rest times. You should be blowing out of your backside, sweating like a pig and shaking you've put so much effort in by the time you've finished an hour later

I lost about 8lbs of fat in a short space of time, I did ZERO boring cardio work. All I did was train with weights 3 times a week and played football once or twice. Football again is more explosive as in stop start all out effort, more like weights than one paced jogging, etc.

egt · 9 Sep 2006 at 08:53

Thanks for the compliments Euro Hunter and Chong. I'm impressed with your progress too, Chong, keep at it :cool:

Duradrum · 10 Sep 2006 at 16:47

Chong Warrior said:
Cycling is ok if like that sort of thing, swimming is much better.

Any proof on this?

Also, low intensity cardio is proven to aid fat loss. It doesn't need to be balls to the wall high intensity cardio. Infact, hi intensity cardio for long durations is potentially catabolic.

alx · 10 Sep 2006 at 19:49

I've started doing interval rowing as my main form of cardio work (apart from weights) until I go back to uni.

Consists of 4x200m with 30s break between each 200m 'rep'. I'm trying to work my way up to 5 sets (can do 3 without too much problem) but it's not easy when trying to do weights as well.

brocksta · 14 Sep 2006 at 19:50

Duradrum said:
Any proof on this?

i would have thought its better because it uses almost your whole body compared to just your legs when cycling.

Duradrum · 14 Sep 2006 at 22:00

brocksta said:
i would have thought its better because it uses almost your whole body compared to just your legs when cycling.

Thats an old wives tale. Calorie expenditure is detrmined by one thing: Heart Rate. You burn the exact amount of calories if you are running with a HR of 150bpm as you do if you are cycling/swimming/rowing at 150bpm. Swimming is good, as is cycling. Anything that raises HR is good for effective weight loss (with correct diet).

Simply saying swimming is 'much better than cycling' is complete nonsense.

Chong Warrior · 14 Sep 2006 at 22:26

^^

did you read my post at all or just pick the bits you didn't like out?? :rolleyes:

Duradrum · 14 Sep 2006 at 23:02

Chong Warrior said:
^^

did you read my post at all or just pick the bits you didn't like out??

What? Mate, I'm not trying to start an argument, but you've basically posted that:

'....Jogging especially because it's boring, it's bad for your joints and I reckon it burns just as much muscle as it does fat, if not more'

....Cycling is ok if like that sort of thing, swimming is much better.

Then your comment about long distance runners. Do they train for muscluar definition? Don't think so. Sporting performance is what they train their bodies for, thats why they're not ripped.

All I'm asking is for you to back up your comments with scientific evidence, rather than posting information that could be incorrect.

Runbalk · 26 Sep 2006 at 01:18

Maybe someone here can help me...

I'm having difficulty figuring out how much protein I'm getting from this chicken I cooked earlier. It's Sainsbury's brand diced chicken breast. On the packet it says 32g of protein and 148kcal per 100g, when grilled. I poached the chicken in a pot of water - can anyone figure out roughly how much protein there is, per 100g?

I figured I should post this here since a lot of you are probably quite skilled at this sort of stuff.

MTA99 · 26 Sep 2006 at 08:50

I'd say the amount of protein would stay the same :confused:

The cooking is only gonna make a difference to the fat ie. if you deep fried it its gonna go up massively!! :eek:

bolger · 26 Sep 2006 at 16:28

Nice topic very useful

Making a shopping list and iv got most of the things from the main page for foods, wondering if anyone can recommend any other good foods.

Looking for things i can take to uni with me for snacks etc.

Thanks

Runbalk · 2 Oct 2006 at 21:04

Thanks, MTA

I got another question for anyone... If you do a 3-day split each week, do you need a day in between each day (e.g. mon, wed, fri)? Would Mon, Tues, Wed be fine? Would there be a difference in the effect it has on the body? Mon, Tues, Wed looks less balanced to me.

A2Z · 3 Oct 2006 at 15:48

Runbalk said:
Thanks, MTA

I got another question for anyone... If you do a 3-day split each week, do you need a day in between each day (e.g. mon, wed, fri)? Would Mon, Tues, Wed be fine? Would there be a difference in the effect it has on the body? Mon, Tues, Wed looks less balanced to me.

yes have a days rest in between

Styles · 4 Oct 2006 at 00:39

Chong Warrior said:
My back workout is always in the 10-6 rep range using just these 3 exercises:

Deadlifts - All body but mainly lower and middle back
Close-grip pull-ups - mainly lats
Bent over Barbell Rows - mainly upper back

Ever tried T-bars mate? You should add wide grip pull ups before deads, 4 sets to failure should do it

Chong Warrior · 4 Oct 2006 at 01:42

S7yl3s said:
Ever tried T-bars mate? You should add wide grip pull ups before deads, 4 sets to failure should do it

Yeah I might do those sometimes instead of Bent-over Barbell rows if my lower back is really fried, but I rate the Bent-over Rows more for overall body strength.

Don't like wide-grip pull ups. I find they cause me stress in my shoulders and not in a good way, so I don't do them. Close-grip chins work much better for me

That's not a statement saying one is better than the other, it's just what I've found about myself over the years.

Styles · 4 Oct 2006 at 13:32

Chong Warrior said:
Yeah I might do those sometimes instead of Bent-over Barbell rows if my lower back is really fried, but I rate the Bent-over Rows more for overall body strength.

Don't like wide-grip pull ups. I find they cause me stress in my shoulders and not in a good way, so I don't do them. Close-grip chins work much better for me

That's not a statement saying one is better than the other, it's just what I've found about myself over the years.

No worries bud, just trying to help. Like you've said don't do them if they hurt your shoulders. As long as you're getting some nice width there :cool:

Ever tried good mornings? Now THEY are MESSED up.

Chong Warrior · 4 Oct 2006 at 13:48

S7yl3s said:
No worries bud, just trying to help. Like you've said don't do them if they hurt your shoulders. As long as you're getting some nice width there

Ever tried good mornings? Now THEY are MESSED up.

Cheers

Actually I quite like Good mornings and will do them quite often but my lower back is usually so hammered from the deadlifts and rows. :eek:

The exercise I struggle with is stiff-legged deadlifts, I just struggle to get any feel in my hamstrings at all while I'm doing them and my low back just burns like a muther' but next day my hamstrings are killing me, so they must be working! Just find it hard to get motivated with them like I do other exercises.