GordyR's Beginners Guide to Bodybuilding

Wardie said:
Well if you want to lose the muscle you have i'd say you're going the right way about doing it.

You can cut without doing any cardio at all if your diet is spot on. It's up to you really, but if you want to keep muscle while reducing your body fat, I suggest you don't do cardio and weights in the same session. You can do them the same day if you have the time, for example cardio in the morning (light though) and weights in the evening.
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Im not too fussed about losing muscle, all im trying to do is get a low body fat then tone up a little.

So your saying if I did no cardio and only the weights and have a good diet (which I have) I will lose body fat anyway? okay sure but would I lose it at a decent speed, for example doing no cardio losing it in say 6 months and doing cardio and losing it in 3 months?

I could try fit it in like how you said dropping the social life pretty much lol but I'll see what I can do even though I couldn't do that every day.
 
Well the beauty of HIIT is that it really shouldn't take you longer than 30 minutes max to have a really good workout.

It can be done in as little as 15 minutes if you wanted to.

It's up to you dude, do what you want to :)
 
Wardie said:
Please stop doing cardio after your weight training, it's really not the best time and is quite counter-productive. Is there any day you can do it in the morning before you eat? Either that or just on a day when you're not weight training?
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That's not strictly true. Going hell for leather on the weights for 90 mins and then doing some high intensity cardio like HIIT or whatever is definately a no go and you'd be right in this case.

Doing weights for something like 30-60 mins and then some low intensity cardio for no longer than about 20-30 mins could be very beneficial for someone looking to lower bodyfat. Especially if you're smart with your nutrition and timing :)
 
Chong Warrior said:
That's not strictly true. Going hell for leather on the weights for 90 mins and then doing some high intensity cardio like HIIT or whatever is definately a no go and you'd be right in this case.

Doing weights for something like 30-60 mins and then some low intensity cardio for no longer than about 20-30 mins could be very beneficial for someone looking to lower bodyfat. Especially if you're smart with your nutrition and timing :)
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I do like near enough an hour of weight lifting, heavy lifting 3 sets of 10. Then do cardio for 20-30 mins afterwards. What do you mean by low intensity? is that like no incline, low level and low speed?
 
SK07 said:
Also im pretty bad at running I always get a god damn stitch on the treadmill even though I am quite athletic, I could go an hour on the cross trainer or bike and be fine. But 2 minutes of running and thats me. :(.
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Are you sure its a stitch? Stitch usually refers to a cramp in the gut caused by lack of oxygenated blood (ie. you eat, your gut need blood to digest food, you start to exercise too soon, blood diverted to muscles, gut gets upset and gives you a stitch).

You might be experiencing a pinched or compressed nerve. Classic one is the sore shoulder when running. Could be something specifically about your running action thats not in the cross trainer motion :confused:
 
SK07 said:
I do like near enough an hour of weight lifting, heavy lifting 3 sets of 10. Then do cardio for 20-30 mins afterwards. What do you mean by low intensity? is that like no incline, low level and low speed?
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Yes. Brisk walking, slow jogging are ideal fat burning cardio. The harder you work the more carbs your body will burn and less fat. So all out sprinting will burn 100% carbs and zero fat.
 
This is my current routine usually and I'm thinking I need to change it around a bit so your advice would be appreciated please gentlemen. I usually go on a Monday, Wednesday, Friday sort of a split but sometimes I've obviously got other things to do so I can alter the days around slightly. I also play badminton on a Tuesday and I've taken up swimming again on Thursdays plus one day of the weekend. My main aim would be to maintain fitness and become stronger, if I can become more visibly muscular while I do it then so much the better. If you require any further information then just ask and I'll try to provide it. :)

Day 1
5-10 minute warm up on the treadmill or exercise bike
Bench press - 3x8
Chest press - 3x8
Tricep extension of a sort on a lat-pulldown machine - 3x8
Seated calf raises - 3x8
Occasionally dips if I'm feeling rather energetic
Ab work

Day 2
5-10 minute warm up on the treadmill or exercise bike
Seated leg extensions - 3x8
Seated leg curls - 3x8
Calf raises - 3x8
Possibly shrugs but it depends how I'm feeling
Ab work

Day 3
5-10 minute warm up on the treadmill or exercise bike
Lat pulldowns - 3x8
Bicep curls - 3x8
Incline dumbell press - 3x8
Seated rows (but with a small straight bar since my gym is crap) - 3x8
Shrugs - 3x8
Ab work
 
Hi everyone,

How's it going? Considering I was such an active part of the SA I feel like apologising for my prolonged absence. It's been epic since moving. Doing the house up, bit by bit, working each day and coming home to eat and train and haven't had much time to write up on here.

I've been down to Newquay for 3 weeks running and am back next weekend as my mother is moving house and needs help so it's been non stop.

Hope everyone is still busting their asses in the gym, if not sort it out.

Back soon to stay, Styles :D
 
its actually very quite on here recently (in regards to weights etc), must be because you are away :p
 
Sounds like some people need their asses kicking into gear!

I'll be back and strong on here, posting left right and centre when lifes sorted itself out :)
 
Chong Warrior said:
Yes. Brisk walking, slow jogging are ideal fat burning cardio. The harder you work the more carbs your body will burn and less fat. So all out sprinting will burn 100% carbs and zero fat.
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Im pretty sure it's a stitch, pain under the rib pretty much?

@Chong thank God for that :D. But what is the ideal time for doing this? basically im starting to use this pre-made program that the gym has for the treadmill walking, it is HIIT but maybe not fully HIIT.

It's 21 minutes long you have a starting up period and a cool down period at the end. In between your increasing the incline and speed. So for example on the heat 1 you would have 3.0 incline and 6.2 speed then 4.0, 5.0, 6.0, 7.0, speed staying the same, then once the next heat starts increase the speed to say 7.2 but bring the incline back down to 3.0 then build up again.

Find it burns about 250 or so calories and tires me out. It's not brisk/slow walking, it's more power/speed walking would that be a problem? speed doesn't increase any more than 7.2 out the whole program.
 
Styles said:
Sounds like some people need their asses kicking into gear!

I'll be back and strong on here, posting left right and centre when lifes sorted itself out
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A2Z said:
deadlifts? squats?
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Both slight issues in that my rubbish gym doesn't have a proper squat rack although I can just about use the weights bench for it with extended supports. Deadlifts are an issue in that there is no matting in the gym to drop the weight on if my grip fails.

The leg press machine has been out of action for about 4 months now but we keep getting promised that the funding is about to be released for new equipment. This is a uni gym as having been to a few there appears to be no decent weights gyms in Dundee, they are all about the same level of poor but with varying prices depending on how recently they've had to buy new equipment.

I would be willing to try deads or squats though if that is the suggestion or any other advice regarding my current routine would be appreciated. :)
 
I've taken a break from my HST for the next three weeks (for a number of reasons) but have been thinking about incorpoating DL's in my routine.

I understand it is best to do them with 5RM's, but what I'm not sure about is whether to do it as an additional exercise of in place of squats or SLDL's. If I do them in addition to the squats then I'll end up doing 10 sets of the quads per week which is probably asking for trouble.
 
@if ®afiq said:
I've taken a break from my HST for the next three weeks (for a number of reasons) but have been thinking about incorpoating DL's in my routine.

I understand it is best to do them with 5RM's, but what I'm not sure about is whether to do it as an additional exercise of in place of squats or SLDL's. If I do them in addition to the squats then I'll end up doing 10 sets of the quads per week which is probably asking for trouble.
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Just replace SLDL's with deadlifts.

10 sets of quads per week? That's perfectly fine, they'll cope with much more than that ;)
 
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