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RE: Beginner Help - May 7 2008 8:22:41
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just jake
Posts: 268
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quote:
Do you think this enough cardio to shift fat, or should I be looking at doing a different form of cardio?
It isnt just cardio that will loose the fat. Providing you are slowly expending more energy than what is coming in you will loose body fat. What you are doing it fine.
quote:
Also, based on the routine above, how long should an average gym session last?
How long is a piece of string? It lasts as long as it lasts. People train at differant rates. I spend around a hour in the gym per night I train.
If you feel you are not doing enough 2 week down the line say so and we can always have a look at making it more demanding. For the time being I think you are on a good start.
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RE: Beginner Help - May 7 2008 17:35:43
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sgx.saint
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Right, just returned from my first workout. Im shattered, so it must have gone well.
Those three compound exercsises are killers .... one question about the bench press though, it didn't really feel like my chest was getting worked out, more my arms and shoulders, is this normal or perhaps poor form on my part?
I'm feeling good that I'ev started down this road! :)
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RE: Beginner Help - May 8 2008 19:56:11
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just jake
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Im pleased for you mate!
You could have a look on the net for videos of correct form for chest press. There are lots of varient ways of performing this move. If your shoulders and arms are getting hammered then maybe they are weaker than the rest of your upper body. You may have a slight inbalance.
I get the same thing at the end of a chest workout. You naturaly use your shoulders alot when performing this move. Just check your form is good and carry on.
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RE: Beginner Help - May 9 2008 14:17:22
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sgx.saint
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Hey JJ.
I have had a look at a few sites that show you the correct form, it's just sometimes difficult even when you can see the exercise being performed.
To be honest, I think I had more problems performing the deadlift than the other two exercises, which went quite well. Practice makes perfect anyway!
I'm aching all over today, is that a good sign lol? ....
Only problem for me at the minute is that my bodyclock is all to hell, and I am getting up late and going to bed late. I woke up today at 2pm! So this is throwing my diet off big time. How badly do you think this will affect me in these early days?
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RE: Beginner Help - May 9 2008 20:58:47
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johnnybike
Posts: 429
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From: Leeds
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Welcome to the forum and good luck with the plan. I saw your planned diet on this thread and it looked good to me.
Must have been a shock if you thought you were 11st 11 and you turned out to be almost 2 stones heavier.
Get the sleep pattern correct before you start training hard. Probably best to start with light weights (easier than you can do) and work on getting the technique correct.
Be careful with the deadlifts, start of easy and get some good advice on technique
Most important of all, keep posting and telling us how you are getting on.
I am interested in how long the diet lasts before you get totally fed up with it.
John
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RE: Beginner Help - May 9 2008 21:20:39
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sgx.saint
Posts: 72
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Hey JohhnyBike.
Yeah was quite a shock, but I knew I had got heavier and fatter, so was prepared to some degree.
The diet will probably last me about two weeks before I get fed up lol .... But I plan to variey it and post any changes to ensure I'm still getting the right intake of protein, carbs etc.
I will be sure to keep posting, and I plan to include a monthly picture so I and others can see my progress.
As I am currently working out at home, although I do have a gym membership, it has been difficult to ensure I have the right form, but practice makes perfect!
I could do with some help on my diet thread as I've posted up a reply, I'd be greatful for any help you or anyone else can provide.
New questions keep popping in my head, so I apologise in advance for all the questions! :)
Edit: Btw where is the cheapest place to get Whey Protein? Also, aside from Whey are there any other worthwhile supplements worth buying?
< Message edited by sgx.saint -- May 9 2008 21:25:28 >
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RE: Beginner Help - May 10 2008 10:29:35
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Mortimer
Posts: 733
Joined: May 16 2006
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No need to apologise for asking questions Sgx.saint. Thats how you learn..asking questions then application and modification.
After a while making sure form is nailed (which will vary slightly from indvidual to individual) you'll be shocked at how rapid your intial gains will come. A lot of people will tell yout his but..i'll say it anyways...kick the arse out of your newbie gains..milk them for all their worth as now more than any time in your bodybuilding you have potential for making your most rapid gains in strength and size...and possibly kick off some fat along the way.
Another thing i'll add is dont measure yourself against anyone else...whether they are in the gym you workout at or someone you may have seen etc...imo the person you should be trying to better is yourself...Sure aiming to come in better than someone else in..for example a bodybuilding competition is different as your going to be aiming to beat them..but even then you should measure success against yourself. Thats the beauty of this sport imo.
Sounds like your dead keen though which is nice to see. Be patient with i and stay consistent and it will happen trust me.
Any problems with regards to diet and nutrition....put them up in the diet and nutrition section and you'll probably get better more focussed answers there.
With regards to your bench press try and keep your shoulders back and expand your chest and though this may be hard at first, try and focus on the chest doing the hard work. Mind/muscle connection will improve as you mature as a lifter imo.
But so far well done mate keep at it and keep us all posted.
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RE: Beginner Help - May 11 2008 4:20:51
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sgx.saint
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Thank you for the reply Mortimer, I really do appreciate all your replies.
I'm working out at home for the first few weeks until I am happy with my form and the entire workout regime. Luckily I have all the necessary kit (dumbell etc) at home to be able to perform the compound exercises on my workout plan.
I think I know what you mean about thinking about using my chest, as on my last work out, I thought about using my chest more and I noticed it started to be worked more, if that makes sense?
I'm currently trying to sort my bodyclock out, so should be back to full routine by Tuesday.
Talking about newbie gains, how long roughly or on average does the newbie period last? .... I intend to achieve as much as I can in this period of time!
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RE: Beginner Help - May 11 2008 10:41:30
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Mortimer
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Joined: May 16 2006
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quote:
Talking about newbie gains, how long roughly or on average does the newbie period last? .... I intend to achieve as much as I can in this period of time!
I cant answer that as its really a person specific thing. For me if i can remember correctly back then..i made my best gains during the first 6-7 months...this is assuming everythings in check. But either way you will notice when it starts to stall and the gains start slowing down. Thats when you'll have to be a bit more intuitive with your training. Milk it for all its worth though trust me.
Deffinately get your body clock sorted as sleep is a key aspect to recovery.
Keep me posted mate.
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RE: Beginner Help - May 17 2008 7:56:22
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sgx.saint
Posts: 72
Joined: May 4 2008
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Hey All.
Not posted in a few days as I have been busy with work.
I'm just wondering whether it is better for me to start a journal on here, where people can track my progress and support me as opposed to posting on this thread all the time?
Also, you can see my current workout on this thread, I want to make sure that I start building my abdominal muscles, as I want what everyman wants, a six pack. What exercises can I safely throw into my workouts to build ab muscle?
I'm also having doubts about my diet, and the fact that I am currently bulking. As it stands, my bodyfat is 23.3% and I'm already unhappy at how much fat covers my chest, stomach and hips, and I'm concerned that with this bulking diet, I will put on a lot more fat.
So, do I continue bulking for say six weeks, then cut and see what result it gives me. Do I adjust my diet for a more lean bulk, with minimal fat increase (if any), or do I go straight for a cutting routine and then bulk?
< Message edited by sgx.saint -- May 17 2008 8:11:50 >
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