My top ten newbie training tips!

Ultra_Extreme said:
can you elaborate on the form for rdl's the vids seem unclear to me
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RDL's are arguably the hardest exercise to master, they're an absolute pain in the backside. The trick is to lift the weight using your hammy's and not the lower back... easier said than done. Stick at them for 4 weeks and follow these tips and within a month they'll be your favourite exercise ;)

Start with a super light weight, like just the bar!
Elevate the toes by standing on some weights, this helps stretch the hams and allows you to feel them working better.
Keep a natural arch in your lower back.
Keep the weight as close as possible to your legs.
Bend the knees and keep them locked.
Don't make the mistake of lowering the bar too low, as this forces you to lose the natural arch in your lower back... it's critical you don't do this. The trick is to keep constant tension in the hams at all times.

So standing with the barbell in hands at the waist, arms straight and legs slightly bent. Toes on a weight and heels on floor.
Try to squeeze the hams before you even begin to lower, keep back tight.
Now lower the weight and keep the bar close to your legs, almost touching. Let it go approx 6 inches below knee.
Now focus on the hams and try to use them to pull your upper body upright.

Very hard to explain but if you stick at it I guarantee you one day it will just click and then you're away and will be adding 10kg to the bar every week! Then you need to learn to try and do them without elevating toes as this isn't ideal, especially when you start lifting big weights.
 
Richard_16v said:
All seems good advice, however point 6.2 is a bit of a ? for a family forum.
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lol its a fact of the sport m8, its also legal, where its illegal to take many drugs it is legal to take steroids just not to sell them (but its legal to buy em go figure)

besides its not like a kid could read it and go "wow steroids sound great" and pop to the shops for some
 
Ultra_Extreme said:
lol its a fact of the sport m8, its also legal, where its illegal to take many drugs it is legal to take steroids just not to sell them (but its legal to buy em go figure)

besides its not like a kid could read it and go "wow steroids sound great" and pop to the shops for some
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Hey just making sure, I know the moderating can be on the strict side here ;)

Maybe not just pop to the shops, but people do take steroids without researching them (they see big people, think I want to be big and juice!). I used to goto college with a few people that used to take steroids but didn't fully understand them.

I read a good saying on another site earlier

Steroids are like an Ace card, if you play your ace card to win a Local show you will never win Mr Olympia :) or something like that anyway
 
Richard_16v said:
I read a good saying on another site earlier

Steroids are like an Ace card, if you play your ace card to win a Local show you will never win Mr Olympia :) or something like that anyway
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It may sound good but it's very far from the truth. Arnold was playing his ace card at 15 and look where he ended up. Every bodybuilder has to play their ace card to even have a chance of becoming a pro.

Besides their plenty more aces in the deck if you've used the steroid option like growth, IGF-1 and insulin.
 
^^

I think it is meant more for what it stands for, I look at it as my body is nowhere near the natural limit so there is no point in using steroids. If I need to use steroids at this stage it is because I lack the diet/training/motivation/commitment/patience/genetics to become a top bodybuilder (which I wouldn't want anyway) and i'm looking for a shortcut to get me where I can get to naturally.
 
up until the age of 25 or so you should have enough growth left in you through naturally high test levels and base levels of HGH to put on some substantial size. I think naturally someone could get to a heavyset built with low BF, but it will take several long hard years of working out. Steroids or prohormones are not a "quick fix" as they require a lot of knowledge and understanding, a good diet, no alcohol intake, hard dedicated training, and a very careful understanding of how they work. They are not a simple "take it and see". Obviously everyone responds to them differently and can achieve different natty levels - however taken with care and sensible dieting and PCT as well as liver toxicity control supplements it's perfectly safe and a great way to develop. However to a lot of people, including myself, there's a lot of black magic associated with it and whereas 9/10 times you'll be fine, you just can't be sure how your body will respond to it and may cause some detremental sides. Even things like epistane need to be taken with care - even then not everyone responds to the chemicals the same way.
 
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