GordyR's Beginners Guide to Bodybuilding

If your cardio is limited, then look more towards your diet. Remember if you're in a calorific deficit, then it will work. That's the thing with bodybuilding/training, it's your own personal journey and we all have obstacles but we can all overcome them in one way or another, that's why it's such a great hobby.
 
Okay how does this look: (Abs are standard everytime, everything is 4-5 sets for all except whats mentioned and with an increasing weight with decreased reps after each set like I posted above)

Day 1: Chest + Back + Legs

Bench Press
Incline Press
Pec Flys
Pull-Overs
------------------------
Chin Ups - 50 reps total
Bent-Over-Rows (Dumbells)
Deadlifts
Lat pulldown (optional, keep it or not?)
------------------------
Squats
Lunges (With dumbell each hand)
Leg Curls
Leg Extensions (Optional, keep it or not?)
Calf Raises (5x15)
Abs:Crunches or Hanging Leg Raises (5x25)
==================================================
Day 2: Upper Arms - Shoulders - Forearms - Lower Back

Barbell Curls
Seated DB Curls
Standing/Seated Tricep Extensions
------------------------------------
Lateral Raises
Upright Row (Barbell)
Reverse Crossover (On the pulley, optional, keep it or not?)
Push Presses
Shoulder Press? (Keep it or not?)
-------------------------------------
Straight Leg Deadlifts
Good Mornings
-------------------------------------
Wrist Curls
Reverse Wrist curls
ABS: Hanging Leg Raises/Crunches 5x25
================================================

Okay how does this look? see im not sure weather I have to much in one day or not, it's for a 4 day split so it would be repeated twice a week. Crits?
 
SK07 said:
Okay how does this look? see im not sure weather I have to much in one day or not, it's for a 4 day split so it would be repeated twice a week. Crits?
Click to expand...
Dude that routine is terrible. I don't like the look of any of it, the split, choice of exercises, volume, the lot basically mate. Sorry to be so blunt but it's better than saying nothing!
 
Ive recently reverted to the Milk and Squats program, over 50 years old but a classic if you ask me.

Heres what I will be doing:

- Squats 1 x 20
- Dead lift 3 x 15
- Rows 3 x 15
- Bench 3 x 12

3 times a week and drinking 3/4 of a gallon of skimmed milk per day.

I will inform you all how it goes.
 
SK07 said:
Okay how does this look: (Abs are standard everytime, everything is 4-5 sets for all except whats mentioned and with an increasing weight with decreased reps after each set like I posted above)

Day 1: Chest + Back + Legs

Bench Press
Incline Press
Pec Flys
Pull-Overs
------------------------
Chin Ups - 50 reps total
Bent-Over-Rows (Dumbells)
Deadlifts
Lat pulldown (optional, keep it or not?)
------------------------
Squats
Lunges (With dumbell each hand)
Leg Curls
Leg Extensions (Optional, keep it or not?)
Calf Raises (5x15)
Abs:Crunches or Hanging Leg Raises (5x25)
==================================================
Day 2: Upper Arms - Shoulders - Forearms - Lower Back

Barbell Curls
Seated DB Curls
Standing/Seated Tricep Extensions
------------------------------------
Lateral Raises
Upright Row (Barbell)
Reverse Crossover (On the pulley, optional, keep it or not?)
Push Presses
Shoulder Press? (Keep it or not?)
-------------------------------------
Straight Leg Deadlifts
Good Mornings
-------------------------------------
Wrist Curls
Reverse Wrist curls
ABS: Hanging Leg Raises/Crunches 5x25
================================================

Okay how does this look? see im not sure weather I have to much in one day or not, it's for a 4 day split so it would be repeated twice a week. Crits?
Click to expand...


There's far too much nonsense in there, stick with core routines, no need for any of this fancy wrist curls etc. Just squat it, deadlift it and bench it and you'll be sorted.
 
Milk is pretty useful, I drink a lot of it, but it's not exactly like it has magic anabolic powers! You'd get that impression off some people though
 
Chong Warrior said:
Dude that routine is terrible. I don't like the look of any of it, the split, choice of exercises, volume, the lot basically mate. Sorry to be so blunt but it's better than saying nothing!
Click to expand...

........Getting nowhere...

Right, what might be best for me is to just do pure cardio flat out on 5 days for around an hour each time, if I keep my diet in check then theres no reason for it not to work out, sure im not going to gain muscle and I shouldn't lose too much if I keep the diet right. And I'll come back to this next year at some point.

Anyone care to have an imput in a cutting diet? im looking at around 2k calories a day. But the mistake I "think" I made was that I didn't keep enough calories in my diet or high enough protein which resulted in quite a lot of weight loss, yes dropped 5% in bodyfat but still like 2.5 stone so im down to 14.5st. As much as I like the weight lifting, it's not going to work.

Oh yeah, reason I mention my diet which probs needs a revamp, might start buying protein tubs, but it's just because im always quite tired and lifeless at points. My training hasn't really suffered but it's just in general at work etc.
 
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Okay I think I need to focus more on cardio, I'll keep some weights just for some toning to help assist the fat loss but in general cardio seems to be the key at this current point in time.
 
Morba said:
just
do
HST
and
cardio
when
you
can
.

how many times!
Click to expand...

And your sure say 2 hours of cardio a week is sufficient for fat loss? but the problem is the diet, some of the diets I've seen are overly-complicated, I can't mash in 8 egg whites and cup of oats and all this. Plain and simple is how I like it.
 
Killa_ken said:
Ive recently reverted to the Milk and Squats program, over 50 years old but a classic if you ask me.

Heres what I will be doing:

- Squats 1 x 20
- Dead lift 3 x 15
- Rows 3 x 15
- Bench 3 x 12

3 times a week and drinking 3/4 of a gallon of skimmed milk per day.

I will inform you all how it goes.
Click to expand...
15 rep deadlifts? Yuk!

Something to ponder...

Scientists believe a substance found in milk could be responsible for thousands of cases of heart disease world-wide.
They plan to test their theory by examining heart disease among Channel Islanders on Guernsey and Jersey.

The theory has been put forward by New Zealand scientist Dr Corrie McLachlan, chief executive of A2 Corporation.

Dr McLachlan's company plans to market milk which does not contain the protein he believes could be responsible for heart disease.

Guernsey cows produce milk which does not contain the protein, while those from Jersey do.

Dr McLachlan believes his research will show that heart disease is much less common among people from Guernsey than among the population of the neighbouring Channel Island.

Casein

His theory centres on the protein casein, which is found in four different varieties in milk.

He believes that one of the forms of casein, called beta-casein A2 is harmless, but that the other three - most notably A1 - are linked to heart disease.

The differences between the variant forms are very small - too small, some scientists believe, to be significant.

But Dr McLachlan points to the fact that Finland has the highest consumption of A1 in the world - and the highest rate of heart disease.

Conversely, milk in Japan, where heart disease is relatively rare, has low levels of A1.

The UK has relatively high levels of A1 in milk, and a relatively high level of heart disease.

Writing in the journal Medical Hypotheses, Dr McLachlan also highlights evidence from France and Northern Ireland.

He says: "The populations of Toulouse in France and Belfast in Northern Ireland have almost identical collective traditional risk factors for heart disease, yet the respective mortality rates vary more than threefold.

"People from Northern Ireland are estimated to consume 3.23 times more beta-casein A1 than the French.

"The remarkable agreement between mortality and consumption suggests that this factor is worthy of serious consideration as a potential source of cardiovascular disease."

Dr McLachlan believes that A1 is more likely to break up in the bloodstream and cause damage to the arteries.

He points out that the protein has also been linked to the development of diabetes in children.

Dairy council

The Dairy Council issued a statement which said that Dr McLachlan had been "unable to demonstrate demonstrate conclusive evidence of cause and effect".

Jill Eisberg, Head of Communications at The Dairy Council said: "Whilst we are always interested in new research into dairy products, we need to be entirely sure about the credibility of the research behind the A1 versus A2 argument.

"Even the companies specialising in genetic testing are still monitoring the situation.

"In contrast, new research published in the New England Journal of Medicine has confirmed that a diet which includes lots of low-fat dairy products, fruit and vegetables is effective in lowering blood pressure, a risk factor for coronary heart disease."

A spokesperson for the British Heart Foundation said: "This new research highlights some interesting theories - but further evidence and evaluation, on a wider scale, is needed before so called "healthy" forms of milk should be proactively marketed to the public as a way of helping to reduce the risk of heart disease.

"More and more "functional foods" are becoming available for consumers, concerned about their heart health.

"But until more conclusive evidence can be found to support the ideas presented in this study, the British Heart Foundation recommends that people should continue to follow well established guidelines about healthy lifestyles. That includes a diet low in saturated fat (found in many dairy products) and high in fruit and vegetables."
Click to expand...
 
SK07 said:
And your sure say 2 hours of cardio a week is sufficient for fat loss? but the problem is the diet, some of the diets I've seen are overly-complicated, I can't mash in 8 egg whites and cup of oats and all this. Plain and simple is how I like it.
Click to expand...
Plain and simple is what works best usually. If that's how you like it then what's stopping you?
 
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