GordyR's Beginners Guide to Bodybuilding

Morba said:
Got pics at 9%?
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Errr sure, give me a minute though. Want to just say that my body fat comes up just under 9 but it's a rough estimate. Gimmie 10 mins to get them tho.

Where you wanting a pic of tho? stomach? chest? back? what?
 
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blitz2163 said:
Its times like these I wonder if its safe to come into SA :p, Ive got my first trip to the gym this evening my quite excited about it im going to be trying out GordyR's 3 day split and see how I get on. :D
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its not about trying it...its about doing it religeously for months on end, even years. Thats where the growth comes from, I wish you health wealth and good fortune :D
 
This is my routine as given to me by the person at the gym, now I need to loose abit of weight first so I'm not as such modybuilding but I do aim to.

This routine is for all around I think.

Day 1:
Leg Press: 3x10 @ 65kg, I think I should raise it to 72kg as 60kg seemed abit too easy.
Shoulder Press: 3x10 @ 10kg dumbells
Calf Raise: 3x10, I use a 12kg dumbell in one hand to make it that little harder.
Side Raises: 3x10 @ 6kg, allthough I ended up moving to 4kg.
Thigh Extension: 3x10 @ 30kg, 40kg seemed better
Leg Curl: 3x10 @ 30kg, 40kg seemed better
Lower AB Bench: Found very difficult, did about 2x7.
Sit-Ups: 1x20, 1x15.

Day 2:
Chest Press (resistance machine): 3x10 @ 30kg
Bicep Curl: 3x10 @ 10kg
Tricep Dip: 3x10
Low Row:3x10 @ 30kg
Incline Press: 3x10 @ 25kg
Assisted chin: 3x10 @ 27kg
Tricep pulldown: 3x10 @ 20kg
Lat pulldown: 3x10 @ 35kg

On the scales I got:

Weight: 13st 2lb, 83.8kg
Height: 5' 9.2", 1.76m
Fat Index: 30% Fat Mass: 25.2kg


My diet is not the best but I certainly would not say its junk food filled.

In the morning, I usually have a bowl of bran flakes or corn flakes with milk of course, sometimes rice.
For dinner, if I am at home I'll have maybe a sarnie with no butter, cottage cheese and possibly ham. Tea is anything from stew, sunday dinner, stir fry (has pork stir fry today with rice), wedgies, chicken and peas (I know thats pretty bad, I prefer the stir fry). At night I end up having snacks but I am trying to change those snacks from another sarnie to something like a glass of water, wacking a glass down fills me up, a couple of oranged or apples and perhaps a yogert.

I plan on going to the gym:
Sunday
Monday
Wednesday
Friday

Its hard to make it on a wednesday so if I dont make it then I'll jsut be going sunday, monday, friday, but I will try get there on wednesdays.

Oh and every day for cardio I got a warmup on the X-Trainer for 10 mins on lvl2 ~100rpm, after the main workout do 10 mins of bike, rower, and treadmill, aint too keen on that treadmill.
 
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Not sure if I should start training today again or not.

My shoulder has felt fine for a couple of days, back feels fine as well. I last trained a week ago today. The only problem was is that I was ill for a couple of days and barely ate a thing (Wednesday and Thursday).

Not sure if I should start HIT tonight or leave it until Thursday.

Any ideas?
 
MMMMMMMM New Pills from america......

s5030349wl4.jpg


Leviathan i KNOW works, its an awesome supp for cutting whilst lifting heavy. Hot Roxx ive not tried before but have heard good things about. The sesamin liquid just makes sense its one of the more potent natural cutting agents. The Alpha Drive ph/designer supp is a new one on me, it was on sale so worth a pop, i usually take Methoxy-trn which is a hormonal precursor (breaks down to form trienbolone supposedly but im skeptical) so im gonna stack the two for a laugh on my next bulk.

The Reset AD will be for in a few months to purge me before whatever i try next.

I'm all excited now (cue mocking laughter and beratement from CW MTA et al)
 
hello there......about freeweights...is buying freeweights and training at home as good as the gym?? just curious to this as ive read a few members do this and was wondering if the workouts are done correctly if the results would be the same?? and if so what freeweights would you reccomend :)
 
MazdaRX8 said:
hello there......about freeweights...is buying freeweights and training at home as good as the gym?? just curious to this as ive read a few members do this and was wondering if the workouts are done correctly if the results would be the same?? and if so what freeweights would you reccomend :)
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Usual disclaimer of I'm far from an expert but if you have the same set up or at least can do the same exercises with the same form as in the gym then the results should be exactly the same - they don't pump growth hormones in through the gyms air supply or anything (although I've got a new money making scheme I think ;)).

What will be recommended depends somewhat on your budget as if you don't have a fair chunk of money or space then you might well be better just going to the gym and paying monthly for the privilege.
 
semi-pro waster said:
Usual disclaimer of I'm far from an expert but if you have the same set up or at least can do the same exercises with the same form as in the gym then the results should be exactly the same - they don't pump growth hormones in through the gyms air supply or anything (although I've got a new money making scheme I think ;)).

What will be recommended depends somewhat on your budget as if you don't have a fair chunk of money or space then you might well be better just going to the gym and paying monthly for the privilege.
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adding to this that a major key part of bodybuilding, be it for strength or muscle, is CONSISTENCY. If like me you work odd hours or hold a schedule that would keep you from making a 3 time per week commitment EVERY WEEK for significant periods. Then home training is for you. But dont get me wrong if i had a huge fully equipped 24 hour gym within 10mins drive i would do that instead. Sadly however most UK gyms are geared toward aerobic fitness not size and strength. If you are going to train at home dig deep in the pockets and buy good stuff. If you faff about with some cheapy argos set for £100 you will either be

a)dissapointed
b)spending again in a few months when you realise the kit is not what you need
c)in hospital with a steel bar lodged in your face.

capiche?
 
Anyone able to comment on what I posted above?

Anyway I want to ask, how much weight do I know is enough? I mean I'm doing 50kg+ on the thigh extension and leg curl, but I know I can do more, should I do more untill I can just about manage 10 and its really hard?

Also when I did these sit ups first time, I though I never got anything from it, but then it felt abit weak, then next day it ached a lot, but the thing is, today I have done the same stuff but I got neither of those feelings yet I did as many as I could manage. Its the same with weights, I'm only doing 3 sets of 10, which I can only just manage at the moment, well I am doing 12kg now actually, but my arms dont even ache or anything, no bad aching, I mean surely it should be aching?
 
willhub said:
Anyone able to comment on what I posted above?

Anyway I want to ask, how much weight do I know is enough? I mean I'm doing 50kg+ on the thigh extension and leg curl, but I know I can do more, should I do more untill I can just about manage 10 and its really hard?

Also when I did these sit ups first time, I though I never got anything from it, but then it felt abit weak, then next day it ached a lot, but the thing is, today I have done the same stuff but I got neither of those feelings yet I did as many as I could manage. Its the same with weights, I'm only doing 3 sets of 10, which I can only just manage at the moment, well I am doing 12kg now actually, but my arms dont even ache or anything, no bad aching, I mean surely it should be aching?
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I think the routines totally wrong, there are enough routines floating about in here and elsewhere to get you off.

As for the weight issue, enough is how many reps you can do versus how many you need to do. Lets take my max bicep curl (two arms using a bar) for 1 rep i can do about 52kg, that is my 1RM (rep-max) for 10 repetitions i can do 40kg. Now whether i use 40kg or 52kg or anything in between depends on my goals. Typically follow this pattern

8-10 reps = size
1-6 reps = strength

7 reps floats around on its own in between, some BB's swear by 7 reps.

The above is a guide, both strength and size training must exist side by side for progress

Oh and for the last bit about acheing, you should be aching but you always ache more from the first session. The trick is to do the movement slower and more deliberatley, also try to add weight or use an incline etc, aching is a good sign that you've worked hard but is not necessary for progress. However if you NEVER ache the day after your program is all wrong.
 
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