I have 21 years. I hope very much to receive a good advice from the members of this forum.
One of my friends from high school attends regularly gym and he looks very good. He is always self-confident and I like how he looks, not as the mojority of our folks, who are thins as a rake and who are smoking and drinking.
Nick (my friend) said that he practices bodybuilding. He gaved my some advices
I want to start practicing this kind of sport but I have a lot of questions and just do not know how to start it right. My mom said that this is risky because you can traum your back and you will stop growing. I know that there are people who have over 50 years and look great just because they had worked-out.
Please give some start points so I could start training right with no risk for my health and having benefits from it.
Thank you beforehand!
I dont think it is risky, the main idea is to keep the balance.
I can give you some general advise:
1.At the ever beginning do not train a lot, first a f all you have to inforce your muscles and only after that you have to begin serious training.
2.Change or improve your diet.It depends on your stats.You have to vary the percentage of the carbs and proteins in your diet.
3.And maybe the main - - Do not listen to your Mom when you want to begin practicing sports - just do it.Do it wiser and she'll like it.
Thx for your advice, i'll try to do it.
i started to train, but i don't know if it is good - i'm training 5 times a week. It's good or not. Maybe you counld advice me how better to start, maybe some exercices?
Bro it's too much 5 days a week for a beginner.You have to train 3 days a week and you will feel fit you may start to increase the intensity of training.
What is your routine now?
i found a routine for begginers on the internet. pls take a look and give me you advice. is is good?
- Chest -
Barbell Bench Press - 4x20x15x12x10 (4 sets, first 20 reps, then 18-15 and 12)
Barbell Incline Bench Press ? 3x20x15x10
Dumbbell Flyes ? 3x15x12x10
- Triceps -
Triceps Pushdown ? 4x20x15x12x10
Close-Grip Bench Press ? 3x20x15x12
Lying Triceps Press ? 3x15x12x10
- Abs -
Cable Crunch 3x15-25
- Back -
Rocky Pull-Ups/Pulldowns 4x as many as you can
Bent Over Barbell Row 3x20x15x12/10
Seated Cable Rows 3x18x14x12/10
- Biceps -
Barbell Curl 4x20x15x12x10
Alternate Incline Dumbbell Curl 3x15x12x10/8
Concentration Curls 3x12x12x12
- Abs ?
Hanging Leg Raise 3x15-25
Cable Crunch 3x15-25
- Legs ?
Squats 4x20x20x15x15 (do all written reps)
Romanian Deadlift 3x20x15x10
EOWBarbell Lunge 3x15x15x12
EOW Lying Leg Curls 3x15x15x12
- Shoulders ?
Side Lateral Raise4x15x15x12x10
Seated Barbell Military Press 4x20x15x12x10
Seated Bent Over Rear Delt Raise 4x15x15x12x10
- Abs ?
Hanging Leg Raise 3x15-25
Decline Reverse Crunch3x15-25
But don't you feel your triceps overtrained after training the chest?
hey man, you don't understand, now i'm training haotic, but 5 times a week. this routine today i found it on internet and i'm interested if it is good?
Bro i said it's great, but you can be sure only after you'll try it.Try it and you'll see whether it suits you.I think it will.it's an average one.
Thanks a lot for such detailed information. From Monday I am starting my training.
OK bro keep us updated on this item
That routine is WAY too much volume.
Here ya go:
Bent BB Row 5x5
OH Press 3x5
Bent BB Row 5x5
Go hard on all sets (except warm up sets of course!) and eat big. Once you adapt to it, you can throw in an assistance exercise after the pulling lift (and before the chins), 2 sets of 10 reps. Then you can add in a pressing assistance exercise after the pressing movement, 2 sets of 10.
This is what I am doing, and it is great.
I would make sure to get these 6 in
bench, row, oh press, pullup, squat, deadlift
As a beginner I would probably vary rep ranges every other week while you are building a foundation. Maybe 5x5 one week and 4x8 another. I would also not do any movement three times a week. You do not want to over work yourself. At most I wuold squat 2x a week. Look at WBB1, 2, 3.
The ONLY way to get results is
Last edited by ZenMonkey; 10-30-2007 at 10:57 AM.
I'd use this routine:
3x5 Bench Press
3x5 Standing military press
3x5 Power cleans
You train on 3 nonconsecutive days per week.
So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Learn more here: http://forum.bodybuilding.com/showthread.php?t=998224
and buy the book here: http://www.startingstrength.com/orders.html
So he will always be squatting 3x a week? and sometimes DLing 2x a week?
That seems a bit excessive. I would think that is a fine routine for an experienced lifter. I do understand your side.. it is good to have newbies almost over exposed to the big 3, it just seems like a bit much.
I would be dead if I was to squat 3x a week much less DL 2x a week. What about recovery? Is there enough recovery time with a setup like this? It just seems like it would be more detrimental to squat 3x a week esp for a newbie given the frequency of squatting. I may be wrong, there are just too many variables
Also, the deadlifts are only 1x5 so it is fine. I wouldn't really do more than 1x5 with heavy squatting on the same day anyway.
As a beginner you want to hit the main compound lifts hard and frequently. Once you get more experience changes can then be made to facilitate recovery, such as lowering instensity on one of the squat days, and maybe stick to just deadlifting once a week, on the light squat day.
For example, I know I can't squat heavy three times a week, but I did it fine when I was just starting. I still squat 3x a week, but one of the days is a light squat day. I also deadlift on that same day.
Last edited by KoolDrew; 10-30-2007 at 11:42 AM.
Basic compound movements, squats, deadlifts, bench or db press, pull ups ect, will be your best friends for the next few months. This is a slow process and I would recommend just building it into your routine and don't look for physical results other then numbers. If the numbers your are lifting are going up , thats progress. To see progress it is going to take alot longer then you think. Put it out of your mind, forget about the scale, just go lift, eat, sleep and repeat.
Last bit of advice, get a membership to a gym. It's the best thing you could ever do. Enjoy the sport/hobby. As alot of people will agree too, it's the best thing many of us have done.
Oh andmake sure when doing heavy compound movements to watch videos or other people to get form. Practice light and slowly move up. when I first deadlifted, I deadlifts 135lbs for over a month to get my form. Form is way more important then numbers.
Last edited by Cards; 10-30-2007 at 12:25 PM.
H: 5'7" W:185
Goals: 495 -315 -585
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And if you think about it, Rippetoe's routine is actually lower volume than most other routines. You might be deadlifting twice a week some weeks, but it's actually only for two sets. In total, it only has you doing 23-25 sets a week. That's fewer sets in one week than each day of the routine proposed by the original poster.
Here's a better routine - 4 times per week, upper/lower body split.
Read it... do it... excellent results.
Lumiel's BGB Weightlifting Journal
32 y/o, 6' tall, 205 lbs
yes, the routine I mentioned above is a modified rippetoe routine- instead of inverting his A and B I just always Bench twice a week and OH press once a week-
I should have mentioned that I have climbed pretty hard (rocks) for about 6 years, so 3 sets of chins 3 times a week is kind of a joke as far as volume, maybe someone just starting wouldn't want to do as many a week, I don't know-
But, the squatting 3x a week is key I think for putting on mass in the early game!