GordyR's Beginners Guide to Bodybuilding

Rosbif · 8 Nov 2006 at 12:41

Holy crap I just discovered the true extent of how out of shape I am. Into the 2nd day of my weight lifting program, chest and back, starting with the Bench Press, just using the bar to ensure I execute the exercises correctly to begin with, thinking I'll be able to do this and add some weight the next week, and I get the nice reality check that by the time I get to the 3rd set I'm struggling. My form was all over the place with my feet coming off the floor. :eek:

MTA99 · 8 Nov 2006 at 13:35

Rosbif said:
Holy crap I just discovered the true extent of how out of shape I am. Into the 2nd day of my weight lifting program, chest and back, starting with the Bench Press, just using the bar to ensure I execute the exercises correctly to begin with, thinking I'll be able to do this and add some weight the next week, and I get the nice reality check that by the time I get to the 3rd set I'm struggling. My form was all over the place with my feet coming off the floor.

I'd suggest you try benching with dumbbells. Party because you can use a lighter weight than a 20kg bar but with dumbbells you'll increase the strength of your stabilising muscles and improve your mind muscle connection more than with a bar. Once you get confident with heavier DBs jump back on the bar.

I used to bench with DBs all the time, only using the bar as a change or if the DBs i wanted were being used. Last 8-12weeks I've been benching with the bar every week and I’ve seen some good gains but last night the bench was busy so i got out the DBs. What amazed me was that one of the guys who i train with only ever uses the bar and he was useless with DBs. Either he didn't have the stabilising strength and/or the balance but he couldn't lift the same weight or for the same number of reps.

Chong Warrior · 8 Nov 2006 at 16:36

Dumbells are even harder to get to grips with though. If you're struggling to bench press just the bar then I suggest you try a routine of press-ups for a couple of weeks to build some upper body strength. They're much safer as your form should take care of itself as long as you don't try to cheat.

I understand what you're saying about the stabalizing muscles MTA99 and you're correct but he needs some basic strength before he needs to worry about things like that. Just my opinion

Styles · 9 Nov 2006 at 17:33

I agree, the press-ups sound like the best course of action, I find it hightly likely that if you're training with a bar that's too heavy, you need to build a nice base up as I think you could injure yourself on dumbells.

Just remember get your form right before you start adding weight, there's nothing more pointless than ego lifting with large weights yet terrible form. Get the form right at the start and the results will come in.

Be careful and happy lifting

Rosbif · 9 Nov 2006 at 18:18

Hmm.. lots to chew on here.. slightly differing views from MTA and Chong..

I will have to consider them carefully..

S7yl3s, I completely agree with you about not going overboard on the weights. I didnt come all this way dieting and starting a weight lifting program, to improve my health, only to go put my backout or crush my head when trying to execute an overloaded bench press, know what I mean?

noginnn · 10 Nov 2006 at 13:19

I agree with both views. Start doing pressups for first 1-2 weeks then start with light dumbbell presses.

I first started with the smith machine (for first 4 months), when it came to actually benching properly (with bar) I was shockingly weak in comparison, same again when came to using dumbbells (when started training on my own again).

Now I swear by dumbbells. Although it's always good to mix things up a little every once in a while.

Dumbbell Press, Dumbbell Flies and Weighted Dips work best for me.

Chong Warrior · 10 Nov 2006 at 21:10

noginnn said:
Dumbbell Press, Dumbbell Flies and Weighted Dips work best for me.

This is what it's all about. What works best for YOU, nobody else can tell you this. You can get advice to point you in the right direction and stop you doing silly things, like.... erm... Bench Pressing on a smith machine for example

Most exercises have their good and bad points. Examples.

Dumbells are great when you train on your own, they can allow you to risk going for that one extra rep on bench press for example. They also work your stabalizing muscles harder as already pointed out in an earlier post. This alone makes them very worthwhile doing and why I would never recommend smith machines to anyone as they are the complete opposite.

Barbell Bench Press will allow you to go heavier though and will ultimately build more muscle and help you bulk up better. Though I've had some worrying moments on my own in the gym when I've almost pushed too hard. I'm sure I've got a last rep out a few times just through sheer fear of being crushed. Trying to roll a barbell off your chest down to your legs with 200lb+ on is not funny!

Though I'll never use the smith machine and I've said nothing good about it here it also has a few plus points. It can allow you to risk an extra rep when on your own, unlike normal barbell benching, thanks to you having the option of just twisting the bar to lock it in place before it crushes you

A2Z · 10 Nov 2006 at 21:12

Chong Warrior said:
Though I'll never use the smith machine and I've said nothing good about it here it also has a few plus points. It can allow you to risk an extra rep when on your own, unlike normal barbell benching, thanks to you having the option of just twisting the bar to lock it in place before it crushes you

tbh that is not a good enough reason to use it - if you dont have a friend with you, there must be at least 1 other person in the gym who you can ask to spot you, problem solved

Chong Warrior · 10 Nov 2006 at 21:14

A2Z said:
tbh that is not a good enough reason to use it - if you dont have a friend with you, there must be at least 1 other person in the gym who you can ask to spot you, problem solved

I agree, I never use the smith machine but it's there as an option and it is a plus.

Oh and when I train 50% of the time there's absolutely no-one in but me.

red11 · 11 Nov 2006 at 00:22

Chong Warrior said:
Though I've had some worrying moments on my own in the gym when I've almost pushed too hard. I'm sure I've got a last rep out a few times just through sheer fear of being crushed. Trying to roll a barbell off your chest down to your legs with 200lb+ on is not funny!

I've done that a few times, and because I workout at home it's really dangerous completely pushing yourself to the absolute limit because there is no one to spot you.

I've brought the barbell right down to rest briefly on my ribs and roll it down to my stomach and then with the last bit of energy I have to tip it over and stand it up on the ground on one side. I felt it the next day with big red marks all over me. The stupid thing was that after the 7th rep I knew my arms had enough but thought I could squeeze out the last rep.

My one big fear is that it'll happen again, only this time something will snap in one of my arms and the damn thing will crush me. The perils of working out alone. :eek:

Chong Warrior · 11 Nov 2006 at 00:31

Yeah but at the end of the day you can always tip the bar sideways, it will make an almighty crash but it's better than the alternative! That's why I never put collars on when I'm benching on my own

I always used to squat without a rack until I saw a few video's of what happens when you really can't get the bar up. I've heard of a few people being killed :eek:

So I only squat in the rack these days!

red11 · 11 Nov 2006 at 16:39

Chong Warrior said:
Yeah but at the end of the day you can always tip the bar sideways, it will make an almighty crash but it's better than the alternative! That's why I never put collars on when I'm benching on my own

I always used to squat without a rack until I saw a few video's of what happens when you really can't get the bar up. I've heard of a few people being killed So I only squat in the rack these days!

Unfortunately just dropping the barbell with all the weights on it is not an option as it will very likely break the ceiling in the room below mine or even a floorboard. :eek:

I don't have a squat rack at the minute and the fact people have been killed doing squats scares me a lot. I need a cheap rack and pronto!

Styles · 12 Nov 2006 at 16:56

Linoge said:
need a cheap rack and pronto!

Search around and you'll pick yourself up a nice one, this really is a necessity in my eyes. It's such a shame when you hear of people badly injuring themselves when it could have been prevented. Also is there no where to train on a solid floor or do you train at home on an upper floor?

egt · 19 Nov 2006 at 18:14

After dieting for around 6wks i'm now down to 13st 4 Ibs, so thought i'd post a progress pic.

(excuse the poor quality)

red11 · 19 Nov 2006 at 19:14

God you look big at 13st 4lbs, what height are you?

egt · 19 Nov 2006 at 22:10

Hi mate, i'm 6ft 1"

nemtizz · 19 Nov 2006 at 22:13

Sexy beast.

alexakasloth · 20 Nov 2006 at 14:04

What size are your arms? They look like they're at least 16".

egt · 20 Nov 2006 at 18:53

$loth said:
What size are your arms? They look like they're at least 16".

Last time i measured they were 15 and a half, maybe bigger now though. You might be surprised how little direct exercise i give them, sloth, i usually cane them once a fortnight with standing curls, preachers and tricep extensions.

red11 · 20 Nov 2006 at 20:01

Very impressive, I'm 2lbs heavier with about 11% bf and you look bigger, your chest has more mass and your arms look bigger.

A recent medical exam revealed I'm closer to 6ft3 which was a bit of a surprise. I have long arms which is a bit of a pain, they have grown but I'm still lacking. I think I'm around 15.25inches last time I measured.

Keep it up whatever routine you are doing because it's obviously working for you!

What is your bf percentage now after cutting and what was it before?