GordyR's Beginners Guide to Bodybuilding

I know it's not really a bodybuilding supplements but gensing any good for energy levels? Read a lot about it and seems to good to be true to be honest with you.
 
neoboy said:
I know it's not really a bodybuilding supplements but gensing any good for energy levels? Read a lot about it and seems to good to be true to be honest with you.
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Ginseng is superb stuff, very expensive though. I'd definately take it but for the cost, I spend enough on my diet and supplements as it is.
 
Hello gordyR, brillaint stuff! :D


Could you help me out here?

Im 17yrs old at the moment and have a 3 month holiday ahead of me. I have been given a gym membership to a gym just built. I am not sure of what I would like done :o , cause I think getting lots of muscles is out of the equation due to my body type. I would however like to gain some actual strength and have moderatly good definition.

Is it possible to notice any sort of difference in 3 months??? :o Obviously I will carry on longer.

Things about me.

Ive been described as extremely thin. (dont belive it lol)

Im 6' 3" and weigh 9 3/4 stones. I have a body fat of 6% (according to my scales lol).

What workout could you recommend for me? I can get to the gym at least once a day, can spend up to 3hrs there and have a commitment :D

What diet would you recommend? My parents said they would fully support me, as I have spent so long on the computer that I am SEVERLY hunched. I am literally past the 45o mark .My dad said I should be concerned.


Sorry about having to ask you, but you seem like a pro



Cheers dude, I owe you a protein drink :P :D



(p.s the dude at the gym dosent have a clue. He just watches over people)
 
6'3, under 10 stone nd 6% body fat - yes you would be pretty thin :p

3 months will see a big difference if you do things right, eat well (im guessing you dont eat much atm) and exercise well and you will see a good amount of lean mass in the first few months.

your hunch - see a doc / physio, it would be interesting to see what they have to say about it and how you go about exercising with it.
 
Just as 99% of the population don't have the genetics to become a 300lb Mr Olympia, 99% don't have the genetics that make it impossible for them to put on a lot of muscle.

If you eat, EAT, E.A.T! you WILL put on weight and end up being a formidable guy.
 
I would go and get this 'hunch' of yours looked at by a specialist if I were you before you go lifting weights. I mean a specailist aswell, unless you have a very good doctor.
 
Chong Warrior said:
I would go and get this 'hunch' of yours looked at by a specialist if I were you before you go lifting weights. I mean a specailist aswell, unless you have a very good doctor.
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I dont know any specialists :o

My dad says hes more concerned about getting my hunch gone.

Im so round shouldered.


I actually think its destroying my lungs as they have been getting steadily worst.


Last week I tried to put my shoulders back like a man/women. I found it extremly difficuly and quite painful. It opened up un used parts of my lungs though :rolleyes: and now im spitting Phelgm everywhere :eek:

I can currently do as many sit ups as I like. I find them extremely easy to do. (even with legs tucked up etc).

Push ups are differnec matter though. Can manage 5, and can do like 10 if i really push myself. :o

highly embarrasing
 
snazzy_dazzy said:
I have spent so long on the computer that I am SEVERLY hunched. I am literally past the 45o mark .My dad said I should be concerned.
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I've been reading up on this kind of problem as I sit infront of a PC most days and feel like I hunch over too much. There's a condition called 'Forward Head Posture' FHP. From the sounds of it you may have this, not that I'm an expert, just from your description etc. Read up on it as there are serveral exercises you can do to help reduce the hunch and improve your breathing. Also, sort your desk out at! I've reaised my monitor so I'm not leaning over it as much and adjusted my chair and sitting position.

Hope you get it sorted mate :)
 
Its been like 2 months so far and I have noticed a difference. Stomach has pulled in quite a bit as before due to having muscles all loose really it sort of hanged over like a small beer belly. But I've been doing a lot of weight exercises. I go 4 times per week for around 2 hours to 2 and a half hours per session. I work one hour of cardio which includes:

Rower - I find this actually helps tone/build the muscles alough im no expert.
Treadmill - Not running but on a steep hill at a fast paced speed.
Cross Trainer - Keeping it at a fast speed and a moderate resistance.
Bike - Tough resistance setting, making sure to keep above 90 RPM and on hill.

Im not doing any leg exercises but the CV workout should build that up yeah?

Routine of is to build the upper half of the body, mainly. I'll do a mix-around of Toning and Strength and also using cradle crunch to help tighten the stomach muscles and pull them in. Even though it is making a difference im still confused on diet. I don't want to gain weight (go fat) I don't have the matabalism that you can eat all the food going and not get fat. I want to build my muscles which I am doing but I want to tighten the stomach muscles and tighten my pecs.

I don't eat huge amounts. Im unsure on whats what. I rarely eat any fast food though. Usually for breakfast just your normal cereal and maybe a bit of toast. I sometimes just skip lunch as I go to the gym around that time. I always have dinner which varies on which food and sometimes have supper always toast but don't eat all the time.

Again im lost completely on diet control. Im going to the gym to make a difference I don't want to just be doing it for nothing but I don't know how to go about diet. And I don't need weight gain at all. Im well built 6'2 and big.

Kinda wrote up a big essay there lol. To sum it up I need advice on diet or reccomended food choices (not really a fussy eater). Also possibly need some guidence on my program but that would take a while to type out.

Easier to email it if anyones willing to advice.

Cheers.
 
for now i will pick up on one point: training your legs.

here we go... (this might go a bit further than just legs..)

you do not want to train your legs? you will look stupid. cardio will 'tone', you may see some muscle growth but it will be small.
You will train your chest only, well, to get the best from your chest you need strong tri's and shoulders. so now you are training chest, shoulders and tris. This is not good, you will only be training one of either the agonist or antagonist muscle in any given group.
so, to train your tris, you need to train your bi's; to train your chest you need to train your back, to get the best from your back you need to train your bi's. So, now you are training your chest, tris, shoulders, back, bis and your upper body is growing. That great upper body of yours looks great on its own, but look below the waist and wtf is that? twigs for legs. this is very LOL.

ok let me get back to the topic i was starting on..

training your legs is key to the rest of your body, both in a biological level and a muscular. squats and DL's will release so many good chemicals in your body that you will grow all over.

another thing about your back, training your chest and abs but not your back (all of) is very bad for you, both in posture and other areas.
one more thing about your back, i hear people say 'your legs/chest/arms/shoulders are too big', i never hear 'your back is too big'.
 
If it helps my legs are physically strong and big. But for leg training its alright if I was to use just the machines for that? I use the free weights for the upper body.
 
Free weights in terms of squats would be inifinatly better imo, but if there are only a choice of machines then it's definately better than nothing. As long as you make sure you are not just using a couple of light machines, you still want to be pushing your legs.
 
Styles said:
Free weights in terms of squats would be inifinatly better imo, but if there are only a choice of machines then it's definately better than nothing. As long as you make sure you are not just using a couple of light machines, you still want to be pushing your legs.
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For pictures im pulling off google, would you deem the following in your opinion as sufficient?

http://www.ncpad.org/get/VirtualTour/LegPress/LegPressGen1.jpg

http://www.ncpad.org/get/VirtualTour/LegCurlGen1.html

http://www.ncpad.org/get/VirtualTour/LegExtensionGen1.html

Just direct linked them as it'll take up less space. I don't really use machines much now for building the upper areas. Only ones are the lateral pulldown and the seated row which are both good for your back thats why I kept them. I also use the cable crossover, cross chops etc.

Other than that its all free weight, from pec flys, olympic bar the heavyweight dumbells using free weight exercises such as the single arm db row, chest press and shoulder incline. I also do a tricep press with the bar which is this:

http://www.youtube.com/watch?v=Y7Vv3RVjZ_w

^Can get really hard especially once you start adding up the kilo's. But it helps significantly.

Cheers.
 
Phnom_Penh said:
Decline tricep press (aka decline tricep extension) is much better. Also try close grip bench press.
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Might be hard to find but could you maybe find a video or even animation drawing, anything really that shows you how to do this.

Cheers.

(Also are you supposed to feel pain the next morning after a workout? I did like the first/second time. But now I don't really get any pain in the body like muscles in the arms etc.)
 
You don't always have to have pain to have worked the muscle correctly. But saying that, I will ache most days tbh, or feel tight.

Are you completely unwilling to squat?
 
:p

That's something that will always give me a little laugh. People simply training their upper half as they think their legs are big enough when in fact they will just be of an average size and will look very stupid compared to a trained upper body.
 
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