Beginners Guide To Bodybuilding

[ManxTrialSpaz]

You should do an all round work out, not just upper body.

Especially since working the legs with heavy weights (for example, squat 5 reps with an 85% 1RM weight) releases growth hormones and further stimulates muscle growth, resulting in improved efficiency of your routine for the upper body.

[I-LikeMatchesDerFun]

Right, I'm looking to improve my upper body strength and maybe bulk up a little bit as well. I’m 5’9” and weigh just over eleven stone (if that helps). I play Gaelic Hurling and do trials. Hurling training twice a week (hour and a half to two hours) and a match every ten days. Trials probably two or three times a week depending on weather and work. Probably going to start this new regime when I go back to uni. Any tips on what I can do to improve upper body and general muscle mass? Tips on gym routines and diet etc would be much appreciated! Cheers,

Steve

[totaltrials]

Right, I'm looking to improve my upper body strength and maybe bulk up a little bit as well. I’m 5’9” and weigh just over eleven stone (if that helps). I play Gaelic Hurling and do trials. Hurling training twice a week (hour and a half to two hours) and a match every ten days. Trials probably two or three times a week depending on weather and work. Probably going to start this new regime when I go back to uni. Any tips on what I can do to improve upper body and general muscle mass? Tips on gym routines and diet etc would be much appreciated! Cheers,

Steve

Have you read the topic?

I suggest actually reading the first post, that's all the advice you will need.

[munkee]

Right, I'm looking to improve my upper body strength and maybe bulk up a little bit as well. I'm 5'9" and weigh just over eleven stone (if that helps). I play Gaelic Hurling and do trials. Hurling training twice a week (hour and a half to two hours) and a match every ten days. Trials probably two or three times a week depending on weather and work. Probably going to start this new regime when I go back to uni. Any tips on what I can do to improve upper body and general muscle mass? Tips on gym routines and diet etc would be much appreciated! Cheers,

Steve

Do some work yourself, all those questions have a mass of answers as everyone is different so do some research and try things. www.t-nation.com

[Rusevelt]

I think the only way to do that is to ride trials.

Kenny Baleay uses both isometric and free weights to condition his strength and fitness, but i don't specifically know his routines. most likely legs, upper body and back but mimicing his body movement in trials ie; squat excerises but positioning his feet in his regular trackstand position. Damon Watson says he does alot of upper body and back excerises for his sidehops. Edited August 8, 2008 by Rusevelt

[JoNnY__Mc]

Bit of a bump for this topic, I have read through your beginners guide and can appreciate the time it taken to write out etc, but for me the workout routine doesn't seem like I would be doing enough if I just did the excercises you shown.

I have had a few goes with weighttraining before, but have never had a good structured workout routine... I started gym again last week and tried your workout plan, I learnt some new excercises but felt that I had to add more! Would this be too much and would I be overtraining if I added a few more pulling excercises where I feel like they are needed? This is because I feel that are too many pushing excercises. I would rather go the gym more times a week so I could get the most out of my gym membership, but I am not a fan of the running/cycling/rowing/cross trainer machines so I only use the freeweights and a few of the pulley weight machines.

I have also bin using "Maximuscle - Cyclone", It feels like this helps me to recover quicker and I don't feel as achey the next day! HOWEVER, I find that it makes me feel tired alot and I think i'm putting on weight in the wrong way (I feel like i'm getting fat after just a week on it).

I have had a good search on google and there are hundreds of different bodybuilding workouts, but which ones are good? I need help finding a more complete workout! Can anyone help me choose one from google or even one that has worked for them?

[JoNnY__Mc]

Can no-one help me?

[Rusevelt]

Can no-one help me?

Im currently using Maximuscle cyclone as well (after switching from the more expensive MuscleTech products) and found it to be really effective over the past few weeks. im now currently experiementing with using Maximuscle Viper extreme (energy/focus & endurance supplement) before riding, and then drink Maxi Cyclone immediately after riding. i feel this method is better than free weights or isometric weights because in trials you use specfic muscle groups in sequence. during rest periods i drink maxi protein. drink plenty of water 10-15mins before you eat a meal, this helps breaks down food much faster than taking water after a meal.

[Swize]

Bit of a bump for this topic, I have read through your beginners guide and can appreciate the time it taken to write out etc, but for me the workout routine doesn't seem like I would be doing enough if I just did the excercises you shown.

I have had a few goes with weighttraining before, but have never had a good structured workout routine... I started gym again last week and tried your workout plan, I learnt some new excercises but felt that I had to add more! Would this be too much and would I be overtraining if I added a few more pulling excercises where I feel like they are needed? This is because I feel that are too many pushing excercises. I would rather go the gym more times a week so I could get the most out of my gym membership, but I am not a fan of the running/cycling/rowing/cross trainer machines so I only use the freeweights and a few of the pulley weight machines.

I have also bin using "Maximuscle - Cyclone", It feels like this helps me to recover quicker and I don't feel as achey the next day! HOWEVER, I find that it makes me feel tired alot and I think i'm putting on weight in the wrong way (I feel like i'm getting fat after just a week on it).

I have had a good search on google and there are hundreds of different bodybuilding workouts, but which ones are good? I need help finding a more complete workout! Can anyone help me choose one from google or even one that has worked for them?

Scrap the supplements for a while and learn to work out first otherwise is near to useless. When you know what your doing take them a bit more. Cyclone is fantastic but just get the basics down as its expensive if your banging it back 2/3 times a day, tub lasts about 2 weeks. Cyclone contains creative, resarch thats its always good to know what your taking. Can work out a creatine and protine tub for much less than cyclone.

Scrap sets of 8, you wanna gain muscle do 12 - 15 reps, muscle rips in the last few reps 11, 12, 13 and etc if u can make 15 comfortable bang the weights up. I normally do 4 sets, 1 warm up set then 3 heavy sets.

Remember this " Weight is irrelevant" doesn't matter if your banging big weight, if your doing it wrong its useless do it right and work up. Do things a little slower and squeeze at the top.

A 4 day split is what i go buy you only really need to work out each muscle group once a week to build, but you gotta work it hard and right.

A decent example of a split would be

mon chest/bi's

tues Legs/ Abs

Wed Shoulders/Tris

Fri Back/ Abs

You wanna be looking for a intense work out so don't sit around and have long rests bang the weights, 1 / 1.30 mins rest then do it again.

Try starting off with 4 exercises per muscle group, if you want me to help you with a routine pm me.

You said about aching, thats stopping because your body's getting used to what its doing, at first its new it hurts the next day then next time its not so bad and so on.

Also check out http://www.coopersguns.com/videos/exercise-encyclopedia/

Edited September 6, 2008 by Swize

[Josh Greenan!!!!!!!!!!]

Just a quick question. Say you dont eat any food for abit what will you lose first. Fat or muscle? Cheers josh.

[Sam Ward]

fat

[Fish-Finger-er]

Just a quick question. Say you dont eat any food for abit what will you lose first. Fat or muscle? Cheers josh.

depends on a lot of things,your body to start with, the time without food, the temperature,what your doing etc.

as bare in mind as far as your body knows, your still a primate, running round naked, throwin rocks at ferral cats.

your body will typically burn fat first, till a point, when it thinks, hang on, im not using this muscle, whoever theres no food around, and these muscles are just using up my fat reserves, which are getting low, so it will start to burn muscle for energy, and to preserve fat.

[Nuke Bowel]

I don't agree about just training 3 times a week?

I train 5 times a week.

My rest is in my sleep, and I have plenty of it.

[Fish-Finger-er]

I don't agree about just training 3 times a week?

I train 5 times a week.

My rest is in my sleep, and I have plenty of it.

been said before, and will be said again, it depends what works for you, your diet, how you train, and your body.

hittin the gym tomorrow, for what should hopefully be the last couple of weeks. changing gyms again, as this ones gone a bit crap, no decent ones left in town though, so joining a pretty low quality cheap one, and gunna sort out the freeweights in me garage.

[Nuke Bowel]

Scrap the supplements for a while and learn to work out first otherwise is near to useless. When you know what your doing take them a bit more. Cyclone is fantastic but just get the basics down as its expensive if your banging it back 2/3 times a day, tub lasts about 2 weeks. Cyclone contains creative, resarch thats its always good to know what your taking. Can work out a creatine and protine tub for much less than cyclone.

I can see where your coming from, but i'd just jump on it straight away if I was you!

Your body needs it, and if you drink it your feeding it.

I would go for met - rx, size up.

Amazing stuff and fairly cheap on ebay!

[Al_Fel]

Bump

Someone give me a routine to do. I can't be arsed working one out for myself I haven't got the patients.

I want to slim down, tone up and increase flexibility.

I'm 5'11" and 199lbs at the moment. I'm usually between 195lbs and 205lbs.

I've got my own gym with plenty of things to use. Free weights, punchbag, rowing machine, exercise bike, exercise ball, medecine balls and a multi gym thing. Its a faily decent one from costco with plenty of stuff to do.

So i'm after a personal trainer lol. Tell me what to do and I'll do it.

Thanks.

[doopdoopbedoop]

As a starter for general slimming/toning without feeling like a complete ponce, check out the routine I posted in Daves fitness thread a few days back.

For the flexibility, you want to give yourself loads of plyometric exercises coupled with some really good stretches. There is so much info on this floating around that it would be a waste of time to list it all down here. If the routine in Daves thread is enjoyable for you as a starting point, then give me a shout and I'll be happy to write up some others focussing in on some other exercises to keep everything fresh.

Actually, now that I think about it, there's a nice little routine which f**ks you up on the bag that I'll try to remember as much of as possible here (i have it written on my wall next to the bag so I don't have to think about it)

10x Straight Punchs (alternate arms)

10x Straight Left

10x Straight

10x Straight Right

10x Straight

10x Hooks

10x Straight

10x Left Hook

10x Straight

10x Right Hook

10x Straight

10x Upper cuts

10x Straight

10x Left U/C

10x Straight

10x Right U/C

REPEAT THIS AS MANY TIMES AS POSSIBLE, AS FAST AS POSSIBLE FOR 2 MINUTES. Do this as the 5th/6th Exercise of a 6 exercise circuit and you should feel pretty well worked.

EDIT: This clearly isn't bodybuilding - if people want me to move it to the fitness thread I'll do that no worries.

Edited November 24, 2008 by /JD

[hI-OOPS-CAPS]

im wondering if there are any drinks which are beneficial for you straight after a workout

ive seen people carry milk around the gym aswell, how goods this?

[Broomer]

I got 10490RPM on a power ball yesterday, will i get bigger muscles?

Edited January 26, 2009 by Broomer

[BONGO]

im wondering if there are any drinks which are beneficial for you straight after a workout

ive seen people carry milk around the gym aswell, how goods this?

30 grams of protein within 30 minutes is massively beneficial. Doesn't need to be a fancy £2 drink to work. Some carbohydrate is great too, but the protein is vital...

Tear your muscles in the workout, and fill in the gaps with protein. Very very basic, but that's what you're doing.

[Krisboats]

30 grams of protein within 30 minutes is massively beneficial. Doesn't need to be a fancy £2 drink to work. Some carbohydrate is great too, but the protein is vital...

Tear your muscles in the workout, and fill in the gaps with protein. Very very basic, but that's what you're doing.

So within thirty minutes... is that consumption or thirty minutes after working out it needs to be use'able? ie eat a tin of tuna before the work out so it starts getting used some time around 30 minutes after you finish?

[Haz]

I got 10490RPM on a power ball yesterday, will i get bigger muscles?

You're a pansy if you can't get over 12500...

[BONGO]

So within thirty minutes... is that consumption or thirty minutes after working out it needs to be use'able? ie eat a tin of tuna before the work out so it starts getting used some time around 30 minutes after you finish?

Well it's not a strict time, but a nice boundry to give yourself so you pretty much consume your protein after you finish, within a good amount of time. So finish training at 6pm, try to get your protein by 6:30...

If you eat before, you probably wouldn't train aswell. It's not nice training with a belly full. Carbs to train, protein to heal. Not stricly true, because the carbs are just as important to allow the protein to do their job, but you get the idea. Carbs give you the energy to train, although training is pointless if you are lacking in the protein that will heal the muscles damaged during training.

[hI-OOPS-CAPS]

so whats these protein supplements? can anyone link me to a one that they use please

and also, are they manufactured molecules or actually extracted from real food like cheese?

[BONGO]

Protein in supplements are usually whey protein. Whey protein comes from cows milk, and is the most easily digested, and used protein by the body.

I always swore by Dorian yates proteins. I used Pro MR (meal replacement), rather than the Pro Mass, which made me quite spotty. They worked for me extremely well.