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Thread: Help my newbie butt

  1. #1
    Wannabebig New Member
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    Help my newbie butt

    Hi everyone. I have been checking this forum out for a time now and finally decided to write some. You guys seem to know what u are talking about so im gonna ask u to help me with this. I have been working out for 1 year know and im beginning to see results. But not as much as I expected though. So im just going to do the easiest thing, writing down how I train and eat and hopefully u guys can give me some advice on how to improve all of it. Oh, and btw
    Ill be thankful for any answer!


    My weightlifting program:



    Monday

    Forearms - Barbell Wristcurl 3*10, Reversecurl 3*10

    Shoulders - Lateral raises 3*10, Arnoldpresses 3*10, Shrugs 3*10


    Wednesday

    Chest - Bench press 3*8, Bench press with dumbells 3*8, Pecdeck flyes in machine 3*10

    Back - Seated Rows 3*8, Cable front pulldowns(lats) 3*8, Deadlifts 3*8

    Friday

    Legs - Squats 3*10, Leg extensions 3*5, Calf raises in the smith 3*10

    Biceps - Barbellcurl 3*8, Dumbell curls(or hammercurls) 3*10, Concentrationcurls 3*10

    Sunday

    Triceps - Lying triceps extensions 3*8, Pushdowns 3*8, Kickbacks 3*8

    Waist - Kneeling crunches 3*10, Side bends with dumbell 3*8



    So thats my weightlifting program, and here is how I eat approximate times:

    11.00
    3 Eggs, 4 black breads with hamslices, 1 banana,1 big glass of milk and
    vitamines containing minerals and antioxidants.

    14.00
    1 can of tuna and 3 potatoes

    17.00 Before training
    Chicken with rice, or beef with rice. And my pre-training drink containing 25g whey protein and 50g maltodextrin

    19.00 After training
    My after-training drink, that also contains 25g Whey protein, and 50g maltodextrin. And I also eat a big meal of chicken with rise, or beef with rice.

    21.00
    1 can of tuna, and a big glas milk.


    Btw Im 18 years old, my weight is 175lbs and i train Shootfighting 2/3 days a week too.

    /Mike

  2. #2
    Senior Member getfit's Avatar
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    welcome ummmmmm where's your hammie work?
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  3. #3
    Professional hobbit Focused70's Avatar
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    Need to eat more, diet seems sorely lacking.
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  4. #4
    Senior Member Canadian Crippler's Avatar
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    The routine is quite poor. Why are you doing more biceps than upper legs? You do know that hamstrings are one of the largest muscle groups, so why don't you work them?

    Try out WBB#1 and do a search in Diet about "bulking".
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

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  5. #5
    Wannabebig New Member
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    Im telling you im a noob.

    Its not that I dont have the time or the motivation to eat right and train right,, its just that i dont know how to hehe. Ill check out your tips though

    Thanks.

  6. #6
    Senior Member
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    Hamstrings are extremly important. It would be like working your triceps and not doing your biceps.

    Good Mornings and SLDL will hit your hammies really well.

  7. #7
    Grammar Nazi BG5150's Avatar
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    Max-OT is a good program, too. www.ast-ss.com
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  8. #8
    Wannabebig New Member
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    Ok so i checked out the routine u recommended, so these are the routines i found. First of all the WBB 1 routine:

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF


    Day 5 : Shoulders, Triceps and Biceps

    Shoulders

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF


    And secondly this also:

    Monday - Chest/Biceps

    Incline Bench Press: 1x20 (warm-up), 3x8
    Incline DB Press: 3x8
    Incline DB Flyes: 2x10
    Flat DB Flyes: 2x10
    Flat DB Bench: 3x8

    Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
    Seated Incline DB Curls: 2x8
    Single Arm DB Preacher Curls: 2x10


    Tuesday - Quads/Hams/Calves

    Barbell Squats: 1x12, 1x10, 1x8, 2x6
    Leg Extension/Leg Press Supersets: 3x12/8

    Stiff Legged Deadlifts: 1x12, 1x10, 3x8
    Hamstring Curls: 3x8

    Standing Calve Raises: 3x8/12 Dropsets


    Wednesday - Rest (Light Cardio/Abs at most)


    Thursday - Delts/Triceps

    Military Press: 1x12, 3x8
    Seated DB Press: 3x6
    DB Lat Raise/Front Raise Supersets: 2x10/10

    Skullcrushers: 1x12, 3x8
    Rope Pressdowns: 3x8
    Straight Bar Pulldowns: 2x12


    Friday - Back/Traps

    Deadlifts: 1x10, 1x8, 3x6
    Barbbell Row: 1x10, 1x8, 1x6
    Low Cable Row: 2x8
    Wide Grip Pulldowns: 2x10
    DB Shrugs: 1x12, 1x10, 3x8


    Wich one lookes like the best? And also could anyone help me with a bulking diet. Thanks for the help guys!

  9. #9
    Banned Praetorian's Avatar
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    I would recommend doing WBB I, I think it is pretty solid and gives you a nice introduction to the different excersises. Just tailor it to your specific needs as you go along.

    And as for what to eat, you can start by checking out http://www.wannabebigforums.com/showthread.php?t=46565

  10. #10
    Team Chesticles! Unholy's Avatar
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    I agree with Praetorien, WBB is a great foundation, once you learn proper form with those excersizes and feel you can move on and customize a routine that you body best responds to go ahead. But for starters its a great routine.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  11. #11
    WBB Member
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    Quote Originally Posted by BG5150
    Max-OT is a good program, too. www.ast-ss.com
    :withstupi

  12. #12
    Perpetual Hunger
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    I hate training my legs.....so I NEVER do it

    You all may think I'm stupid but to me it seems pointless. I'm not a body builder so i feel there is no need to.
    22 - 5'9'' - 200 lb
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    "Squat Much"?

  13. #13
    Senior Member
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    ignore ryder.

  14. #14
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by Ryder
    I hate training my legs.....so I NEVER do it

    You all may think I'm stupid but to me it seems pointless. I'm not a body builder so i feel there is no need to.
    LOL Don't post that here, you'll end up getting flamed. I work legs pretty f*cking hard and I'm happy that I do cuz my legs look pretty gnarly, not to mention they can add a lot of weight. I snicker at the guys with big chests who have little chicken legs.

    Gemet... what exactly kind of gains are you looking for? Strength? Muscle Size? Endurance?
    Last edited by d'Anconia; 07-01-2005 at 08:40 AM.

  15. #15
    Bodybuilding Mythbuster
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    Quote Originally Posted by Ryder
    I hate training my legs.....so I NEVER do it

    You all may think I'm stupid but to me it seems pointless. I'm not a body builder so i feel there is no need to.

    Training your legs would give you better upper body growth. The body will only permit a certain amount of uneven growth. Look at the guys who have really big chests, backs and arms. Almost always they will have big legs as well. And neglecting half your body is not wise in the long run.

    As for not being a body builder that has nothing to do with it. Why train at all if that is your attitude?
    Last edited by Songsangnim; 07-01-2005 at 09:29 AM.

  16. #16
    Team Chesticles! Unholy's Avatar
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    Not training legs is just plain silly.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  17. #17
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by Ryder
    I hate training my legs.....so I NEVER do it

    You all may think I'm stupid but to me it seems pointless. I'm not a body builder so i feel there is no need to.
    Congrats. You win the Stupid Cookie for the day!
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