GordyR's Beginners Guide to Bodybuilding

Got my bench last thursday along with some weights, got em from my cousin so all free. :D

Did a flat wide grip BP for the first time yesterday:

1*10 of 38KG, 1*12 of 40KG, 1*10 of 44KG, 1*8 of 46KG, 1*5 of 46KG.

My chest is a bit sore today, so I think it worked. :)

My arms are awful though, yesterday was triceps/chest.

Standing tricep extensions tricep bar: 1*8 of 19KG, 2*6 of 19KG
Lying down tricep extensions tricep bar: 1*8 of 15KG, 1*10 of 15KG, 1*12 of 15KG.

I guess it would be better to cut out the standing up extensions from my workout? Or would it be worthwhile to do both.

Apart from that I did some NG BP, 38KG. 2*8. and DB Pullover. 2*10 of 14KG. Could do more on both but was near the end of the workout and fatigue was setting in.

Also how long should your workout be, is 90-120 mins ok?
 
90-120 mins is rather a long time.
how long are you leaving between sets?

infact, what is your whole routine?
 
Morba said:
90-120 mins is rather a long time.
how long are you leaving between sets?

infact, what is your whole routine?
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3-5 mins between sets. too long?

Monday (Chest/Triceps)


BP Flat WG/NG
Dumbbell Pullover/Dumbbell Flyes
tricep extensions tricep bar
Pressups


Wednesday (Back/Biceps)

Deadlift
Bent over barbell row
Barbell rear delt row
Single Arm row
Bicep curl Barbell
Bicep curl EZ bar narrow grip


Friday (Legs/Shoulders)

Squats
SLDL
Lunges
Military press
Upright row
DB side raise/Arnold Press
 
weringo said:
I joined a Cannons yesterday and I was wondering if anyone can recommend me a 4-day workout for newbs like me, atm I am a bit overwhelmed and just need a point in the right direction. I've looked at the links given and I see a lot of exercises you can do but I could do with something a bit more specific that i can stick to.

My objective is to bulk up my arms, abs, pecs and legs as well as improve my stamina for running (but I guess I can just do that on the treadmill). I'm slim so I don't think any weight loss is necessary before bulking up.

I'm 17, weigh 60kg and 6'1" if that helps.

Ty in advance.
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Get your diet sorted, I know everyone says it, but it will really help your gains (if size is what you are looking for), 60Kg is very slim for your height.
 
B&W said:
3-5 mins between sets. too long?

Monday (Chest/Triceps)


BP Flat WG/NG
Dumbbell Pullover/Dumbbell Flyes
tricep extensions tricep bar
Pressups


Wednesday (Back/Biceps)

Deadlift
Bent over barbell row
Barbell rear delt row
Single Arm row
Bicep curl Barbell
Bicep curl EZ bar narrow grip


Friday (Legs/Shoulders)

Squats
SLDL
Lunges
Military press
Upright row
DB side raise/Arnold Press
Click to expand...

unless you are doing really heavy sets in low reps (for strength rather than mass) then 3-5 mins will be a bit too much, especially if you are doing say 4x6 / 5x5, as thats a lot of rest!

what sets:reps are you doing?

mind if i give some advice?

Monday, personally I would swap the pullover/flyes for incline or decline bench press or dips.

Weds: why are you doing rear delt rows on a back and bi day? move these to friday if needs be.
No lat pull down or chins? excellent exercise that you are currently missing out on, could either of these be incorporated?

I quite like Friday, for the DB lateral raise / arnold press, you could try the combination move which CW does, he recommends it so it cant be half bad! I will try to find you the link to it (or CW could post it again ;] ). Also, might be worth swapping upright rows for shrugs.
 
Morba said:
unless you are doing really heavy sets in low reps (for strength rather than mass) then 3-5 mins will be a bit too much, especially if you are doing say 4x6 / 5x5, as thats a lot of rest!

what sets:reps are you doing?

mind if i give some advice?

Monday, personally I would swap the pullover/flyes for incline or decline bench press or dips.

Weds: why are you doing rear delt rows on a back and bi day? move these to friday if needs be.
No lat pull down or chins? excellent exercise that you are currently missing out on, could either of these be incorporated?

I quite like Friday, for the DB lateral raise / arnold press, you could try the combination move which CW does, he recommends it so it cant be half bad! I will try to find you the link to it (or CW could post it again ;] ). Also, might be worth swapping upright rows for shrugs.
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Well i usually do around 3 sets, with 8-12 reps.

Thanks for the advice but I can't implement a lot of it as im working out from our garage. I could do incline BP, but I will need to find a suitable rod of the right size and strength as the original rod from the bench is missing.

Can't do pulldowns, etc as no bars. There are horizontal wooden supports under the roof but I think they're a bit too high tbh.

ahh that sounds interesting, CW of this forum has his own move. :cool:
 
Morba said:
I quite like Friday, for the DB lateral raise / arnold press, you could try the combination move which CW does, he recommends it so it cant be half bad! I will try to find you the link to it (or CW could post it again ;] ). Also, might be worth swapping upright rows for shrugs.
Click to expand...
Sorry missed this one fella's.

Yeah I've changed my shoulder routine to just 2 exercises from the link below. No.2 The Press-Lateral and No.6 The Muscle Clean and Push Press

http://www.t-nation.com/readTopic.do?id=1597765

Can't recommend them highly enough, I'm well pleased with my progress with them :D One word of warning! They're difficult exercises, leave your ego at home, locked up in a pink box, under the bed with your teddy bears ;) Learn the form, then learn it some more before pushing on with the weights. Tough but very rewarding.
 
B&W said:
ok, should I cut down my rests between sets to 1-2 minutes?
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Well that's what I did today, finished my workout in 65 minutes.

Another question, on my days off I feel like im wasting time. I know we all need to rest but would it be ok if I did some additional workouts on days off?

I've only been doing the routine I pasted before for about 2-3 weeks, just started bench press on monday as didn't have a bench before. Should I do something on tuesday, thursday or weekends?
 
Chong Warrior said:
Sorry missed this one fella's.

Yeah I've changed my shoulder routine to just 2 exercises from the link below. No.2 The Press-Lateral and No.6 The Muscle Clean and Push Press

http://www.t-nation.com/readTopic.do?id=1597765

Can't recommend them highly enough, I'm well pleased with my progress with them :D One word of warning! They're difficult exercises, leave your ego at home, locked up in a pink box, under the bed with your teddy bears ;) Learn the form, then learn it some more before pushing on with the weights. Tough but very rewarding.
Click to expand...

Ahh thanks for that. Number 6 sounds good, like the military press but better.
 
B&W said:
Another question, on my days off I feel like im wasting time. I know we all need to rest but would it be ok if I did some additional workouts on days off?
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How exactly is it a day off if you're down the gym?!? :confused:

If you feel like you're wasting time then try using the time to prepare some food for the following day, will save you time and money and make sure your eating right, not eating crappy snacks just because they're there :)
 
MTA99 said:
How exactly is it a day off if you're down the gym?!? :confused:

If you feel like you're wasting time then try using the time to prepare some food for the following day, will save you time and money and make sure your eating right, not eating crappy snacks just because they're there :)
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cool, think ill work on abs tomorrow and food missions. :p
 
days off are days off.
after some time you will start to be doing heavy weights (by heavy i mean good resistance), at the moment your muscles will be getting used to doing the exercises so you will be upping the weights quite a bit. this will not continue ;]

soon you will appreciate the days off :D
 
Morba said:
soon you will appreciate the days off :D
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too true, such a nice feeling waking up in the morning and knowing its a day off and you can RELAX at your normal gym time

but then when the time comes, you just cant wait for tomorrow to go back to the gym :D
 
Right guys, hopefully its cool to drop a question in here.

Ive just changed bench from a basic York thing to a Weider Pro 330. Its a nice bench, but the uprights seem to be close to where my hands would be on a bench press. This has lead me to question my form.

Am I correct in thinking that on a flat bench press, my arms are at the right angle when the bar is down, and then at an angle when outstretched, or should they be perfectly verticle when outstretched, and at an angle other than 45 when the bar is down?

The first certainly feels more comfortable, but I have seen photos of people seemingly doing it both ways, and if this is a problem in my form I would prefer to correct it asap.

Cheers :)
 
bcjames said:
Right guys, hopefully its cool to drop a question in here.

Ive just changed bench from a basic York thing to a Weider Pro 330. Its a nice bench, but the uprights seem to be close to where my hands would be on a bench press. This has lead me to question my form.

Am I correct in thinking that on a flat bench press, my arms are at the right angle when the bar is down, and then at an angle when outstretched, or should they be perfectly verticle when outstretched, and at an angle other than 45 when the bar is down?

The first certainly feels more comfortable, but I have seen photos of people seemingly doing it both ways, and if this is a problem in my form I would prefer to correct it asap.

Cheers :)
Click to expand...

for some reason i am struggling to imagine the angles that you mean, any chances of a few pics?
 
Morba said:
for some reason i am struggling to imagine the angles that you mean, any chances of a few pics?
Click to expand...

http://www.fitspecs.com/Recipes2/media/1/20061205-benchpress.jpg

Ill leave that link there for a bit as I cant get onto my own photobucket. Thats the way I do it now. You see when the bar is low, the arm, forearm, and bar form 3 sides of a square. would that be correct?

Hopefully that makes more sense!
 
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