GordyR's Beginners Guide to Bodybuilding

Richdog · 20 Apr 2007 at 12:50

I posted one on the other thread, but am goin gto re-take it later and get it taken with a high-res digi-cam instead of a low-res, grainy webcam... didn't do me any favours.

As I said, the difference is noticeable to me, but don't expect miracles.

Neb · 23 Apr 2007 at 10:42

Another question if I may...

Are dumbbell squats just as good or nearly as good as barbell squats?

Chong Warrior · 23 Apr 2007 at 12:30

Neb said:
Another question if I may...

Are dumbbell squats just as good or nearly as good as barbell squats?

There are many varieties of the squat. The most common is the back squat (bar behind head resting on shoulders) because it allows the most weight to be used.

Weight is the key here. DB Squats are ok but you'll soon start to struggle because the legs are very powerfull compared to your arms and grip. Due to the weight needed you'll soon start to struggle to hold onto the DB's or pick them upto your shoulders.

So to answer to your question, no not really.

benjo plz. · 23 Apr 2007 at 12:37

^^ straps?

alexakasloth · 23 Apr 2007 at 14:23

Phnom_Penh said:
^^ straps?

I think that would be a very good idea for the DB squat.

P.s Orange Peel, love the sig

Chong Warrior · 23 Apr 2007 at 14:31

Phnom_Penh said:
^^ straps?

Certainly an option yes

Though I never use them and even with straps I'd still say the answer to his question is barbell is superior to DB's for squatting.

All I know is I want to be able to put 100% effort and concentration into what is the most difficult and stressfull exercise there is. I don't want distracting about holding on DB's for example.

Morba · 23 Apr 2007 at 17:36

the added stress on the arms and shoulders while trying to do heavy dumbell squats would be a pain in the ass tbh. having to concentrate on where your hands are going would do my nut!

Styles · 23 Apr 2007 at 18:48

If you can squat with a Barbell, then squat with a barbell.

Now STFU and squat

alx · 1 May 2007 at 12:40

If you have a decent diet and routine, roughly how much mass would you expect to be gaining a month? I remember someone posted it in SA before but i can't seem to find it.

cheers

alexakasloth · 1 May 2007 at 14:23

Naturally it's about 2lb of muscle mass a month, but you'll also be adding some fat.

Styles · 2 May 2007 at 11:05

$loth said:
Naturally it's about 2lb of muscle mass a month, but you'll also be adding some fat.

At the start that would definately be possible, but over time it will slow down greatly.

manoz · 2 May 2007 at 19:40

Rather then make a new thread I thought I'd post this here, is there a chart like the BMI(know it's not the be all and end all) that shows what the optimum weights one should do for each musle group according to height? I'm kinda short at 5'5" but by no means want to "bulk up", just lose weight and build muscles to a level so need some ideas what people my height should be able to do. I haven't touched weights for a while so forgets what I'm capable at the mo but summer would be a good oppurtunity for me to improve. Anyone offer any insight? Thanks

Skull · 2 May 2007 at 20:04

No.

Get in the gym and see what you can do for reps with good form.

Looking at what other people do and trying to copy that yourself is a recipe for injury, mediocre gains, and you not touching the weights again for a while.

Also, you don't want to "bulk up" but you do want to "build muscle"?

Don't worry though. As long as you avoid squats and deadlifts, you'll avoid the instahuge syndrome that a lot of people suffer from, where overnight they grow to 250lbs and enter bodybuilding competitions.

manoz · 2 May 2007 at 20:12

Skull said:
No.

Get in the gym and see what you can do for reps with good form.

Looking at what other people do and trying to copy that yourself is a recipe for injury, mediocre gains, and you not touching the weights again for a while.

I didn't mean straight away, that's obviously bad I know. Just needed something to aim for through progression.

Skull · 2 May 2007 at 20:18

I would still say no. I mean sure, aim for 1.5x bodyweight bench, and 2x BW squat + deadlift, but you can't really get more specific than that.

There will be guys your height that are a lot weaker than you. There'll also be guys your height much, much stronger. Comparing your own lifts to theirs isnt going to help anyone.

You need to focus on what you can do, and focus on improving that.

No one is going to say "well at 5'5 you'll optimally be curling 17.5kgs in each arm and doing 30kg DB rows... etc etc"

Morba · 2 May 2007 at 22:27

with intensity and form you will lift heavier weights. start low, get the form right, then when the time is right add more.

the amount you lift will be different to other because of many reasons, some of which are:

your diet
your genetics
your current level of training
your energy levels (linked to diet)
your form
your rep range

:]

manoz · 3 May 2007 at 02:42

Skull said:
I would still say no. I mean sure, aim for 1.5x bodyweight bench, and 2x BW squat + deadlift, but you can't really get more specific than that.

There will be guys your height that are a lot weaker than you. There'll also be guys your height much, much stronger. Comparing your own lifts to theirs isnt going to help anyone.

You need to focus on what you can do, and focus on improving that.

No one is going to say "well at 5'5 you'll optimally be curling 17.5kgs in each arm and doing 30kg DB rows... etc etc"

Okay good points, I'd be happy if I can bench my own weight let alone 1.5

. I'll judge when I start weights again.

Morba said:
with intensity and form you will lift heavier weights. start low, get the form right, then when the time is right add more.

the amount you lift will be different to other because of many reasons, some of which are:

your diet
your genetics
your current level of training
your energy levels (linked to diet)
your form
your rep range

:]

Didn't think about those o_0. :/

Volcs · 9 May 2007 at 17:35

edit: ignore.

SK07 · 10 May 2007 at 22:41

Hey, need a little direction for the right path.

Basically I've started back at the gym as I do need it, im not badly unfit or anything though. Basically im 6'3 and have the type of body mass of a rugby player if that helps.

Atm, my aims are fitness and tone. I don't want to be an extreme body builder like you see on tv hah, no pills either. I do weights on gym machines such as chest press, lateral pull etc, free weights such as dumbells, benchpress etc and also stomach exercises to pull my muscles back into place as they did become sloppy? dunno the word not toned then .

Also I use machines for fitness such as the rower, treadmill, bike and cross trainer. I use them quite often and at a higher level, I did go to the gym sometime back like 3 years ago but started back now as its in my best interest, even though I do have trainers that assist me I just wanted additional tips. Im 18.

Ok first off, going to the gym 3 times per week is enough yeah? im giving a good mix of both cardio and weights. Also what do you reccomend for diet? I can adjust, im not a bad eater in general but first if someone could give me an example of a good diet for a day (including drinks). Cheers.

benjo plz. · 10 May 2007 at 22:50

3 times a week is fine, but I wouldn't do cardio on the same days as weight training. I'd stop using machines, goto exrx.net for freeweight exercises. Good diet's along the lines of a decent level of carbs and protein, stuff like chicken, beef, fish etc is good. Cut down on crap like pizza and no fast food like maccy D's. Avoiding fizzy drinks, and cutting down on alcohol will help (the latter one is difficult).