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RE: Tips for amature please - Apr. 19 2008 11:23:07
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hazaar
Posts: 51
Joined: Jan. 4 2008
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quote:
ORIGINAL: Chris mcgowan
Ahh right, kinda understand you now...
Guessing i should eliminate a large proportion of fat from my diet?
I know this sounds rather stupid though, but due to my small frame, would the fat not be kinda beneficial?
As for the pancakes, was just gonna try like get over the taste of eggs (find them revolting lol) but hmm....suppose i aint gt no choice lol.
Chris
Dude i used to weigh 9 stone and am two inches taller than you. Before i got into proper training i thought that i would feel better if i gained a stone or two of fat. So i went up to 10.5 stone just by eating. You wont feel better lol. You will have a belly. Your arms will still be skinny. Everyone has a different sized skeleton so 10 stone on someone will look different to 10 stone on someone else. Always aim to build muscle and treat fat gain as a necessary evil sometimes.
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RE: Tips for amature please - Apr. 19 2008 11:36:17
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Mortimer
Posts: 665
Joined: May 16 2006
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Hello mate...weclome to MT.
I see you've read through the two articles in the links posted by Raskolnikov but still have questions.
I'll stick my neck out and suggest a few idea's on the basics. I wont cover diet and nutrition and this is something you'll be best off having adressed in the Diet and Nutrition section.
For a good couple of routines for yout o get started in the iron game i'd highly reccomend the following:
This first routine is a full body routine and can be strucured either as a 2 days a week routine...perhaps workout A on monday and workout B on Thursday...or you could do it as a 3 day a week full body simply by doing workout A Monday, Workout B Wednesday and workout A again on Friday.....then the next week revers...B on monday, A on wednesday and B on friday..if you get me...the workout structure as is follows:
2 X Weekly Full Body:
Monday:Workout A
3x5-6 Squat
3x5-6 Bench Press
1x5-6 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
2 x 15 hanging leg raises
Thursday:Workout B
3x5-6 Squat
3x5-6 Standing military press
3x5-6 Bent Rows or pendlay row (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the Power Cleans)
2 x 15 Weighted Crunches
IMO this is a great routine for someon to start off with and build upon. Another approach thats very effective is a Pull, Push, Legs+abs routine and looks like this:
3 Day Pull, Push, Legs and abs split: (all 4 X 6 OR 5 X 5 except abs on legs+abs day)
Monday: Pull
Deadlifts
Barbell Rows
Close Grip Chins (weighted if you can or at least bodyweight..if not use an assist machine to start )
Wednesday:Push
Bench Press (Barbell or D/B..Flat or incline)
Barbell Military Press
Weighted Dips
Friday: Legs + Abs
Squats
SLDL (Stiff Legged Deadlifts)
Weighted Crunches 2 X 15
Hanging Leg Raises 2 X 15
Again this is another basic routine using nothing but compounds to maximise the time you spend in the gym. By doing this every muscle group will get hit hard and also allows for you to get through the workout in as little time as possible. Its not neccesary to spend hours pounding away int he gym and in factit can be counter-productive.
I'd concentrate on just adding weight for now rather than reppingout to failure and pyramiding up or down in weight each set. You wont be able to add weight ever week but keep that as your goal/attitude for now. So basically you pick a weight thats taxing not maxing..once you can complete the prescribed amount of reps for all sets.you then up the weight by 5 lbs or so..or smaller jumps if you have the correct plates available. The bonus is not only will you put size on with these routines but the strength gains you'll make will hold you in good stead in future routines IMO.
Enjoy
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RE: Tips for amature please - Apr. 19 2008 12:39:04
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mike20uk
Posts: 141
Joined: Dec. 29 2007
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yeah training too failure means you actually cant get another rep out ...
dont train too failure on bench press though unless you have a spot ...
nothing worse than having too rest the bar on your chest while frantically searching for someone too come and lift off you lol !!
and yes .. i speak from experience on that lol !!!
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RE: Tips for amature please - Apr. 19 2008 22:33:08
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FatboyGinger
Posts: 681
Joined: Jan. 20 2008
From: Manchester!
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lol without a spotter on bench press either-
Use a smith machine- but make sure it is safe for it to fall without trapping you!
Do dumbell press- just drop them when you finish!
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RE: Tips for amature please - Apr. 21 2008 21:22:12
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Lotek
Posts: 10
Joined: Apr. 18 2008
Status: offline
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Thanks, that clears that up for me
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