GordyR's Beginners Guide to Bodybuilding

First of all i'd say up the reps to 3x 8-12 as this range is the _optimum_ for hypertrophy. I'd also change the split to something like chest/biceps, back/triceps and legs/ shoulders. You'll need around 9 sets for the chest and back so I would recommend 3 exercises, possibly one more exercise for the legs. Shoulders 2 or 3 exercises with the same rep range, and you'll only need 1 exercise (3 sets) for the biceps/triceps imo. They will get worked plenty on the back and chest days, back excercises will work the biceps, and chest will work the triceps. So effectively your working them out twice a week.
Now for your excercise choices, base them around compound movements, definately try and include squats, deads and DB/BB benching. Come back when you've got a rough plan. Hope this helps.
 
I'm currently following this (kindly supplied by CW), 5x5 of

A
Weighted Pullups
Hang Clean Push Press
Weighted Dips
Squats

B

Deadlifts
BORs
Incline Bench
Arnold Press

and I've kinda hit a wall, on day A, it's got to the point where I'm lifting amounts that kill my quads for both HC2PP and Squats, and I'm finding it almost impossible to do both on the same day. Any Suggestions? :)
 
There are quite a few options mate. You can swap one or both of them out, changing squats for front squats would be a good one, though very challenging!

You can change the reps and sets, I'm currently doing an almost identical program to you by Chad Waterbury called 10x3 for fat loss and it's great. 10 sets of 3 reps with 45 secs rest between sets using a weight that is my 10 rep max.

You can simply swap exercises about between A & B?

Workout A
Arnold Press
BOR's
Weighted Dips
Squats

Workout B
Deadlifts
Chins
Incline Bench
HC2PP

Infact I think that split looks a little better?
 
Right time to get cracking on with the diet + training. For egg whites liquid or powder? any other supps I need other than whey? read some up on fat burners but im pretty sure I can lose the last of the subborne fat without any of that.

Had one problem after another from shin splint to flu, better be fine for monday.
 
I have changed it a bit following SK07 advice, still a bit unsure about it though....

Day 1 - Chest/Biceps

3x8 Dumbell bench press
3x8 Inclined dumbell bench press
3x8 Wire flies
3x8 Hammer curls

Day 2 - Legs/Shoulders

3x10 Squats
3x10 Leg Curl
3x10 Calf Raisers
3x8 Dumbell military press
3x8 Dumbbell Lateral Raise
3x8 Dumbbell Front Raise

Day 3 - Back/tris

3x8 Tri pulldown
3x8 Wide grip lat pull
3x8 Pull ups (wide)
3x8 Seated row
3x8 Deads
 
Styles said:
But you can still become lean. There are variables of course.
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yeah no doubt but its a lot more complex than for naturally lean folk, i tried cutting my cals to 2000 per day (at 6'2" 210) and upping my weight routines to 1.5h and i literally maintained composition, maybe wouldnt have indefinatley but for the 2 weeks i gained nothing.
 
Day 1 - Chest/Triceps

3x8 Dumbell bench press / BB Bench Press
3x8 Inclined dumbell bench press / Incline BB Bench Press
3x8 DB Flies
3x8 Rope Pushdowns

Day 2 - Legs

4x10 Squats
3x10 SLDL
3x10 Calf Raises

Day 3 - Back/Biceps

4x6 Deadlifts
3x8 Pulldowns OR Wide grip pull ups
3x8 BOR
3x8 T-Bar Rows
3x8 Standing BB Curls

Day 4 - Shoulders/Calves

3x8 Bent over Rear raises
3x8 Lateral Raises
3x8 Military Press/DB Press
4x10 Standing Calf Raises

That would be a simple routine. You can put shoulders with legs if you wish but I've never been a fan of that.
 
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Ultra_Extreme said:
yeah no doubt but its a lot more complex than for naturally lean folk, i tried cutting my cals to 2000 per day (at 6'2" 210) and upping my weight routines to 1.5h and i literally maintained composition, maybe wouldnt have indefinatley but for the 2 weeks i gained nothing.
Click to expand...

Why upping your weight routines to 1.5h? Don't change your training change your diet. Your weight training Must stay between 45-60 minutes. You can add cardio in, but not every day. You need to fine tune your diet and most importantly, you need to stick to it. Your body takes time to adapt and change over to burning your fat instead of a mix of fat, glycogen and protein. Two weeks just isn't long enough.
 
ok thanks styles, there are quite a few of those accronyms that i dont understand:

3x10 SLSL
3x8 BOR
3x8 T-Bar Rows

and what does BB stand for?

thanks rich
 
richard104 said:
ok thanks styles, there are quite a few of those accronyms that i dont understand:

3x10 SLSL
3x8 BOR
3x8 T-Bar Rows

and what does BB stand for?

thanks rich
Click to expand...


No idea what SLSL is? unless he meant SLDL which is Stiff legged dead lift. Same as a deadlift but keep knees only slightly beant and back straight all of the time.

BOR is Bent over row, same posistion as deadlift but your using your arms.

T-Bar Rows is where you use the barbell, stand with it in between your legs near the top of it but load weight onto the front end and pull upwards towards your chest.
 
SK07 said:
Right time to get cracking on with the diet + training. For egg whites liquid or powder? any other supps I need other than whey? read some up on fat burners but im pretty sure I can lose the last of the subborne fat without any of that.

Had one problem after another from shin splint to flu, better be fine for monday.
Click to expand...

Bump.
 
SK07 said:
Right time to get cracking on with the diet + training. For egg whites liquid or powder? any other supps I need other than whey? read some up on fat burners but im pretty sure I can lose the last of the subborne fat without any of that.

Had one problem after another from shin splint to flu, better be fine for monday.
Click to expand...

I have no idea on the ogg whites as I eat 'real' eggs. There are no other supplements that you need. There is green tea, guarana, Caffiene and all that but imo you should just get your diet nailed and go from there. I see no reason why you cannot achieve your goals with a solid training regime, good diet and a sensible amount of cardio.
 
Styles said:
Why upping your weight routines to 1.5h? Don't change your training change your diet. Your weight training Must stay between 45-60 minutes. You can add cardio in, but not every day. You need to fine tune your diet and most importantly, you need to stick to it. Your body takes time to adapt and change over to burning your fat instead of a mix of fat, glycogen and protein. Two weeks just isn't long enough.
Click to expand...

upped to 1.5 in an attempt to burn more cals, 45-60 mins is just the anabolic optimum for growth. im talking about a very slight shift in diet m8, ive been on low carb med fat high protein for over 13 months now, all i did is alter the doses to get the cals down by 1k. Like i say didnt seem to help and im scared of spending too long at 2000 cals lest i loose some size
 
I understand where you're coming from, and everyone does get a little worried about loosing their mass, but if you get it right you won't.

I'd keep your gym time around 45-60minutes but add some cardio in 3-4 times a week too, but at a different time of day.

Drop the calories by 250, if no different keep dropping by 250 every week or two instead of dropping a huge amount in one go.

That would be the way I would do it :)
 
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