[Gush]

any advice guys ?

[Dunnymonster]

Keep it simple and match your training to you and your body type and forget what everybody else is doing. By that I mean don't look at what your mates are doing in the gym or how much they can lift, everybody is different. For example dont fall into the trap of trying to follow Mr Olympias training method, its totally unrealistic to expect to get the same results as a guy who not only is likely genetically predisposed to building muscle mass but one who is certainly using ( abusing) steroids, growth hormone, insulin, etc, and spends more than the average person earns in a month on nutritional suppliments. So forget buying flex magazine LOL

Eat a balanced diet and if possible up you caloric intake slightly to allow your body to increase mass, starving wont make you get big. When you train match it to your body type. If you are Ectomophic ( small build, skinny) then train for just short intense periods, doing only a few sets ( 3 to 5) of each exercise using heavy weights ( ie keep the rep range between 15 max and 3 minimum as you increase the weights). Effectively you want to be training like a powerlifter.

If you lean more towards Endomorphic ( large build with tendancy to carry fat) then training should be longer to help burn fat and the rep count perhaps slightly higher 20 max and 5 minimum as you increase the weights. Maybe do 4 to 7 sets per exercise. No good building muscle if nobody can see it afterall.

Those naturally atheletic individuals, Mesomorphic ( naturally muscular and lean) would train somewhere in the middle of those above as a guide.

Pick 2 or 3 basic exercises at first for each major muscle group, stick to mass building movements like Squats, deadlifts and bench presses which will increase release of natural testosterone. Train the body fully on a cycle that will allow you recover again before retraining that bodypart again, so day 1 do Back and Biceps, day 2 Legs and Calves and day 3 Chest and Triceps. Rest on day 4 and restart the cycle on day 5, or you can have day 3 as your rest day then train Chest and triceps on day 4, followed by back and biceps on day 5, and have day 6 as your rest day, then legs and calves on day 7, and repeat that way, always having a rest day after 2 days training. do not underestimate how important recovery time is, this is when you actually grow, overtraining will actually reduce muscle growth......more is not better.

Just keep everything simple and the results will come, even those hard gainers with little genetic potential will still build up a body better than the average guy. Hope that helps

[js21769]

Wow Dunny i should had asked you to be my personal trainer yrs ago im actually gonna start going to the gym tomorrow

[Gush]

ima try it out now !!

[Wez]

dunny thats a very good advice .. do you used to be a personal trainer at gym lol

how long you been doing gym for ?

[Dunnymonster]

Originally Posted by Wez

dunny thats a very good advice .. do you used to be a personal trainer at gym lol

how long you been doing gym for ?

I've not been to a gym in many years to be honest, probably 18 years ago was when I last trained, but I did a lot of training in my younger days and sadly have the stretch marks to prove it! LOL. Despite advancements in training and nutrition, the basics remain the same, the problem for most young people starting is they do nothing but bench presses and bicep curls, not realising if you want to get big you have to train your whole body! Recovery is the aspect people mostly get wrong, yeah if you are pumped full of steroids then yes you can train all day long, thats why I say its so important not to let how others train influence you, you are not them and they are not you!

When you train with your mates, some of you will be naturally stronger than others in some moves, say you can bench more but he can deadlift more for example. Dont forget leverage helps with strength, shorter guys tend to be stronger than tall guys with long legs and arms. The genetics aspect should not be underplayed, muscle is basically made up of 3 types of fibre, fast twitch, slow twitch and fibres that are neither. Fast twitch fibres are the strength fibres and are approx twice the density of slow twich ( which is why bodybuilders are much bigger than marathon runners!) which are the endurance fibres. How you train will change those fibres that are neither into the one appropriate to your training. So if you lift weights most of the fibres that are neither will eventually become fast twitch to compensate for the work, alternatively if you are a marathon runner those same fibres will become slow twitch. But bodies are not made equal, you might have 33% of each fibre type in your biceps, but maybe 20% fast twitch, 60% slow twitch and 20% neither type in your pectorals. So you train and your biceps get big quick but you struggle to build your chest up. You will often see this in the gym, guys who have great development in some areas of their body and weak areas thay cant seem to build. There isnt a lot you can do about it, but whatever training you do will make your muscles bigger than they were before you started.

Oh and above all enjoy life, train but dont become a gym rat, there is more to life than being a 250lb ripped bodybuilder unless you intend to make a career out of it ( and by the standards of most elite athletes, bodybuilding even at its highest level pays peanuts!).

[Tony_Stark]

Well put Dunny, it's all in the right diet and right exercise. I mean the best weight to start with is your own weight. Chin dips, push ups and sit ups can do wonders but it's no use if you're not doing thins right. I mean start with lower weights and learn the basics, then in time move to heavier weights and like Dunny put it, don't just stick with bench press and bicep routines but balance your training regime. Very importantly never forget to train your back. Never forget cardio either, you can bulk up muscle mass but it's no use unless you burn that excess fat. You want visible results, balance the exercise, enough weights but plenty of cardio as well. Back when I still played basketball actively I used to train like crazy I mean gym 5 days a week and practice 4 days a week, but it was very balanced exercise. It's best to talk with the pros at the gym and they can fix you up with the right program. Nowadays I barely have enough time to hit the gym 3 days a week but that's cool just staying healthy.

[Dunnymonster]

Spot on Tony, exercises like dips, chins, press ups, crunches , etc, are great ways to prepare your body and get in shape before even considering weights. Dont underestimate how much resistance your own bodyweight will give you, just try doing 20 full stretch dips or chins and you'll realise how hard it is to do.
If I was starting weight training for the first time ever, I'd take it easy, get a feel of your strength level first, get your body used to doing the movements properly, sloppy lifting causes injuries and that in turn will keep you out the gym. Forget the numbers game, your body doesnt know if you are lifting 20KG or 40KG, just let the muscles lift the weight slowly and under control. Again keep it simple forget pre exhaust, supersetting and partial lifts, leave those to the advanced guys. And yeah cardio, especially if you tend towards holding fat will be essential to show those hard gotten gains and make the muscles you develop worth having. Oh and I forgot to mention proper warm up/stretching and warm down at each session, also important aspects of any workout.

[Gush]

i'm going to do a before and after picture !! . every1 can see the difference hopefully. I will post both pictures @ the end of September !! ima hoping ur plan works, ima be broad n ripped hopefully, ,

[Dunnymonster]

Originally Posted by Gush

i'm going to do a before and after picture !! . every1 can see the difference hopefully. I will post both pictures @ the end of September !! ima hoping ur plan works, ima be broad n ripped hopefully, ,

Heh heh, good idea, and hold a copy of the current days newpaper where you can see the date clearly just like they do on the supplement adverts in the musclemags LOL