GordyR's Beginners Guide to Bodybuilding

Linoge said:
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.
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Being tall, we do have to put on quite a bit of mass before we actually start to look like bodybuilders, but i never let that put me off, always stay focused on your goals :)



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?
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I've no idea what my bf was before or after to be honest, i just go by the mirror to see if i need to tighten up around the waist area. As for my routine, it's based around heavy compound excersises, pyramidding sets and all out effort. I use no supplements of any sort, i just eat small healthy meals throughout the day.

Thanks for the encouragement, Linoge, and best of luck with your training :)
 
Ok guys, need a little advice regarding my routine, I used to do 2 full body workouts lasting roughly 2 hrs a session, but about a month ago, I switched to a 4 day split. As good as it feels giving certain muscles more attention than I did with a fully body workout, I really want it down to a 3 day split. Could anyone give me any advice as to what I should combine to give me a 3 day split. I'm doing little cardio at the minute, I'm not really fussed either because the weather is so cold. I do ab work on Mondays and Fridays after the workout.

Each workout takes roughly 45 minutes, with my shoulders day being the shortest at around 30minutes. I've tried doing chest/triceps/shoulders on the same day, it was fine except my form went out the window for the last 2 exercises (side lateral raises and arnold dumbbell presses). And I did it in 1hr 20minutes. Ideally I would prefer 3x1hr sessions on Monday, Wednesday and Friday. Any advice is very welcome. :) Thanks for your time.

Monday - Chest/Triceps

Bench Press 3x8
Close Grip Bench Press 3x8
Incline Dumbbell Press 3x8
Incline Dumbbell Flyes 3x8
Weighted Dips 3x8
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Tuesday - Traps/Shoulders

Shrugs 3x8
Haney Shrugs 3x8
Upright Rows 3x8
Arnold Dumbbell Presses 3x8
Side Lateral Raises 3x8
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Wednesday - REST
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Thursday - Back/Biceps

Stiff Legged Deadlifts 3x8
Bent Over Barbell Rows 3x8
Barbell Curls 3x8
Alternate Hammer Curls 3x8
Close Grip Chin-Ups 3x8
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Friday - Legs

Squats 3x8
Barbell Lunges 3x8
Calf Raises 5x10
Leg Extension 3x8
Hamstring Curl 3x8


egt said:
Thanks for the encouragement, Linoge, and best of luck with your training :)
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No worries mate, you too. :)
 
Sticking mostly with the exercises you like:


Monday:

Bench Press
Incline Dumbbell Press
Decline Dumbbell Flyes
Barbell Curls
Alternate Hammer Curls

Wednesday:

Squats
Barbell Lunges
Stiff Legged Deadlifts
Calf Raises
Close Grip Bench Press
Weighted Dips

Friday:

Close Grip Chin-Ups
Bent Over Barbell Rows
Deadlifts
Arnold Dumbbell Presses
Upright Rows
Haney Shrugs
 
$loth said:
What are haney shrugs? :o
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Basically the same as shrugs, only the barbell is behind you. I feel it targets my traps more.

Thanks for that EGT, definitely something I'm going to consider, funnily enough I was thinking about dropping the leg and hamstring curls too. :)
 
Tried a mix today of Haney shrugs and dumbbell shrugs.
One thing that I didn't like about the haneys is that the BB keeps hitting my arse, I also don't think that I get enough movement. I'll keep them on for the next couple of weeks and see how I get on.
 
$loth said:
Tried a mix today of Haney shrugs and dumbbell shrugs.
One thing that I didn't like about the haneys is that the BB keeps hitting my arse, I also don't think that I get enough movement. I'll keep them on for the next couple of weeks and see how I get on.
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But did you feel them targeting your traps? The barbell hits my ass too, and the range of movement is quite limited but I'm now preferring them to normal shrugs as I have a tendency to use more than my shoulders lifting them. :) My traps have come on quite a bit since I started doing shrugs a few months back. Definitely the quickest progress of any muscle group I've seen on me.
 
I thought this deserved to be here:

arnie.jpg


I watched Pumping Iron the other day, good watch.
 
BigToe said:
Excellent guide GordyR! Well written, simple and informative. I've been lifting for around 4 years and I still learnt a few things.
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Agreed, it's a great no-nonsense guide.

Gordy R: How is your training going?
 
Looks as if you're making excellent progess egt, very impressive picture especially the chest which looks excellently rounded and has a fair amount of mass to it.

You say 13stone ish is your cut weight, how about your bulking weight, what would you get yourself up to?
 
S7yl3s said:
Looks as if you're making excellent progess egt, very impressive picture especially the chest which looks excellently rounded and has a fair amount of mass to it.
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Thanks, S7yl3s. As you and the regular BB posters know, heavy compound lifts are the way to go. I hardly ever do anything other than flat/incline, barbell/dumbell benchpress for chest.


You say 13stone ish is your cut weight, how about your bulking weight, what would you get yourself up to?
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I was nearly 14 and a half stone at my heaviest. While at that weight, lifting felt so much easier especially bent over rowing and benching, so i'm looking forward to bulking again after my holiday. Dieting sucks :(

Stay consistent with the training lads, and have a great Xmas!! :)
 
Of course, your chest looks excellent. Well done.

Wow, 1 and a half stone up from now, your lifts must have been fantastic.
 
Ok so this week has been the 6th week since I started lifting. I've been able to progressively increase the weight load for most of the exercises which is what I wanted. Not expecting any muscle growth since I'm in a calorie deficit. The first week I started my chest was so sore and I was a bit wooden legged walking down the stairs but ever since then its been relatively little. I'm finding it really quite bizairre. I come away from the exercises barely breaking a sweat or feeling tired even though the final set is usually very taxing. It almost feels like I'm cheating and not really putting the effort in because I'm not knackered or covered in sweat. :o Oh well shouldnt complain so long as the weight keeps going up I know I'm making progress. :)
 
Looking at a dumbbell routine and was wondering if anybody knew what a threeway jumping lunge to squat is? The legs day consists of dumbell lunge and dumbell squat as a superset, seated calf raises, standing calf raises and the above, seem any good?
 
Has anyone used Reflex Natural Whey? I'm looking for a whey protein without stuff like artificial flavours/colourings & aspartame etc.. any ideas?

Cheers
 
adsmithy said:
Has anyone used Reflex Natural Whey? I'm looking for a whey protein without stuff like artificial flavours/colourings & aspartame etc.. any ideas?

Cheers
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Try MyProtein.co.uk for whey without any artificial additives. I've just ordered 4.5kgs for £23 inc del. The code you need to get that deal is buried in this thread somewhere, i'll dig it out later (at work atm)
 
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