GordyR's Beginners Guide to Bodybuilding

HEADS UP!!!

As there was a big discussion in here before about vitamins I thought this would be a good place to post this. Was looking about earlier and stumbled across these multi-vits

http://www.sports-nutrition.net/store.php?sub=3&id=12

These are possibly the best I've come across considering the price. £7.99 for almost 2 months worth. You could even just take 1 a day and get over 3 months from them!

They aren't as strong as the only other multi-vit that I recommend the ADAM's men's multi but the ADAM's are also padded out with stuff you don't really need and they cost about £12 per month so are a lot more expensive.

So the all-in-1 all 25 is a great price, high quality with sensible quantities. 10/10 from me. :cool:
 
Quick question, if wanting to remove any fat from around the muscle in the arms (just if there is any), would weight training remove this at the same time as building? or would just cardio do for it?
 
Also just to evaluate. Im eating basically all healthly now, no fizzy drinks. Water or flavoured spring water. Fruit, pleanty of protein from meats. Salad, chicken, steak, lamb, potato, pasta. Wheetabix, wholemeal bread, no sugar used now. No chocolate (not that I ever did eat it anyway) no sweets at all. Obviously leaving out the odd occasion for drink.

Balanced weight training workout, Chest, Back, Tri's, Bicep's, Legs, Abs etc. Squats being one for the legs (def tough one). Small cardio warmup of about 5 mins start on max res. Cardio 15 mins at the end of each weight training workout. 4 days per week for around 2 hours a session.

I have changed the workout completely and had it split it into the "classic" workout for weights. A solid mix of 8-10 rep with 5 sets (usually). 8-20 rep for legs (such as toe press).

Also another quick question, is it alright to say if hungry in the day just quickly make up a wholemeal roll with salad and meat (such as pork slices)?
 
If your warmup and the end cardio amounts to 20mins then the other 1 hour 40 of weights is bit much. Depends how hard your going but its probably an idea to aim for around an hours worth.

If your doing 8-10 reps then no real need for 5 sets. 3 sets of 8 would be be a better bet and free up some time. Everyones different tho.

I'm a newbie anyhow, so the otherguys may answer better.
 
^Yeah I get what your saying but im aiming to give the best possible workout. What I do is a range of 8-10 reps under 5 sets standard. If I can do 10 on each of those 5 sets then I know the weight needs boosted, I'll make a note for that next time. But if I can push 10-9-8-8-7 even thats a good level as I know im trying and feeling the burn that I can't keep going on that set.

I do about 25 minutes of cardio each time I go. I like to do 5 mins on the rower on max resistance just to get my arms and heart going and basically just ready to go. At the end of my weight workout I will do cardio for 20 minutes but this is just something I do for burning any fat/calories.

I feel it's working and the workout is pretty solid.
 
24/25 proper reps per exercise is more than enough. aiming for 40+ is nearing overtraining. drop the amount of sets you are doing, this will allow you to add some weight to the working reps :]
 
Morba said:
24/25 proper reps per exercise is more than enough. aiming for 40+ is nearing overtraining. drop the amount of sets you are doing, this will allow you to add some weight to the working reps :]
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I can drop the amount of sets yeah but in all honesty I don't feel any problems. Seems to be giving me the burn and basically really pushing.

Alough I don't really have a max set I like to have about 5 sets. But if I can manage 10 reps on each then I know to put the weight up next time. Even if I get say 10/8/8/7/7 then I know im pushing and thats a suitable weight. But out of interest, having less sets means less reps as well so would I even be getting as good a workout? Gotta say though I started doing lateral DB raises today and that was killer.
 
Chong Warrior said:
As there was a big discussion in here before about vitamins I thought this would be a good place to post this. Was looking about earlier and stumbled across these multi-vits

http://www.sports-nutrition.net/store.php?sub=3&id=12

These are possibly the best I've come across considering the price. £7.99 for almost 2 months worth. You could even just take 1 a day and get over 3 months from them!

They aren't as strong as the only other multi-vit that I recommend the ADAM's men's multi but the ADAM's are also padded out with stuff you don't really need and they cost about £12 per month so are a lot more expensive.

So the all-in-1 all 25 is a great price, high quality with sensible quantities. 10/10 from me. :cool:
Click to expand...


Nice one CW, thanks for sharing, it's always good to have options. :)
 
SK07 said:
I can drop the amount of sets yeah but in all honesty I don't feel any problems. Seems to be giving me the burn and basically really pushing.

Alough I don't really have a max set I like to have about 5 sets. But if I can manage 10 reps on each then I know to put the weight up next time. Even if I get say 10/8/8/7/7 then I know im pushing and thats a suitable weight. But out of interest, having less sets means less reps as well so would I even be getting as good a workout? Gotta say though I started doing lateral DB raises today and that was killer.
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less sets does mean less reps, but more weight. if you are aiming for 5 sets and you hit 10 reps on your first set, you are clearly not using the right weight.
 
Another question. Im thinking of buying a mountain bike, a lot for extra fitness but also good for fat burning.

What I'd like to know is that I have a training regime 4 days a week and usually a 2 hour session. Consists of like mostly weights but at the end I usually do a bit of cardio. Is it wise to add in biking/cycling with this? I know it won't do any harm but will I be over-doing my bodies tollerance or what not? Sorry if it seems a silly question but im just wondering. Cheers.
 
you do 4 2 hour sessions?
after you have done your weights, do you have a shake or anything prior to doing the cardio?
 
Morba said:
you do 4 2 hour sessions?
after you have done your weights, do you have a shake or anything prior to doing the cardio?
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No the cardio is one thing of my choice, for example the cross trainer, it's just purely to burn extra calories/fat.

No shake, I drink a lot of water. By shake im guessing you are meaning like a protein shake. Don't have them. But then again I time it right so that I have say lunch at 12pm. Gym 1-3pm. I don't feel like I need supplements as I can maintain a healthy and a relativily high protein diet. My training regime isn't a mile list long. It's simply a set of exercises each time I go that I do.

I've cut the sets back as you reccommended to me. Im now doing 3 sets with reps of up to 10 and a failure rate of 6-10.

Also do the warmup's as you/whoever it was that suggested. Just do some stretching and then around half the weight or just using the bar say on the bench press with no weight just as a warmup.
 
you have a great window to provide your muscle with the nutrients it needs to recover from the weights, you would be wise to take advantage of it :D
even it it means a quick shake then straight into the cardio.
 
Half and half. Sounds odd I know. Im aiming to build muscle and cut. But at the same time I know the muscle won't bulk at the rate it would do if I was gaining. But im aiming to drop my body mass index percent. Also working on abs quite a bit to tighten.

I don't think you can buy shakes in the shop and im not really up for buying all this stuff off the net. And im not trying to gain weight/fat. Im aiming to drop the BMI and cut/lose any fat that's around the abs or anywhere in general. In all honesty it's looking pretty good atm but the lower stomach which seems to be slowly if at all retracting.
 
Morba said:
im hoping that he is cutting given the recent questions about more cardio.
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Out of interest what is wrong with someone bulking and doing cardio? not cardio to the extreme but bulking but doing some cardio to keep fit etc?
 
SK07 said:
Out of interest what is wrong with someone bulking and doing cardio? not cardio to the extreme but bulking but doing some cardio to keep fit etc?
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Nothing wrong with it as such, but you are not bulking? you just said you want to lose fat, so you want to cut, right?

in that case, doing cardio straight after weights is not the best option, and more importantly you have to make sure your diet is up to scratch for cutting
 
A2Z said:
Nothing wrong with it as such, but you are not bulking? you just said you want to lose fat, so you want to cut, right?

in that case, doing cardio straight after weights is not the best option, and more importantly you have to make sure your diet is up to scratch for cutting
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Diet is up to scratch don't worry. But I have a weight training program because I want to gain mass/muscle. It tightens up as well. For example the pec flies with the DB's that will tighten the pec's. Really I want to lose Body fat, I don't have a lot of it at all my stomach just seems to stay the same. Yet I have no buldge or whatever on my hips, it's pretty much straight up. My chest is at a pretty good form but still need to tighten my pecs slightly. Middle stomach has pulled in quite a bit, it's tightened but obviously more work is needed. But the lower stomach just seems to be a bit flabby or loose. Hoping exercises such as leg raises will help this.

Basically my goal is to gain strength and tone but at the same time get fitter and tighten and lose any covering fat from anywhere and tighten my stomach muscles. Ontop of that I understand that I can't cut and gain. So I want to do this first then eventually focus on gaining. Alough if I did that would I end up gaining fat again? or stomach end up relaxing?
 
SK07 said:
Diet is up to scratch don't worry.
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How do you know? Have you had it planned for you?

How long have you been training?

You'll make gains in your first 6 months. Your body will change quite dramatically if you do things even remotely well in regards to exercise and diet. Things then slow down though and then you need to make up your mind about what your goals are.

Muslce size and strength gains? Eat a calorie surplus

Lose bodyfat? Eat a calorie defecit

You can't really do both, unless you have the gene's of a god and the skill of a pro to plan your diet and routine.
 
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