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Newbie/General Advice

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MysteryTom
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2008/05/15 13:24:41 (permalink)
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Newbie/General Advice

Hi all.
I'm relatively new to weight training. I used to do a lot of stuff in the gym when I was a fair bit younger, but it was not really weight training properly. Poor form and lifting too much etc.
Now I concentrate hard on lifting with proper form!

I'm 26, 5'9'' and somewhere between 10.5 and 11 stones.
I'm a rugby player and am looking to bulk up to about 14-15 stone, so I can play centre, or flanker.

I've set up a gym in my garage and have a bench, and a squat stand and a load of free weights with a barbell and dumbells. I train with 2 friends that are bigger than me, so we can spot each other.
I'm also training for a triathlon for cardio stuff as well. Usually on the weekend.
I need to build a routine though....

I'm looking to build up my legs, chest and shoulders mainly, as well as my arms. Especially my forearms!
I'd like to bulk up first and then start to tone things up a bit.

I eat pretty healthily and am addicted to billtong and beef jerky, I think i'm probably getting enough protein every day.

Any general advice would be very helpful, as well as more specific advice on bulking up shoulders, forearms, legs and chest (mainly centre of the chest).
Also, if people know how to mix up protein shakes without them tasting like crap and being lumpy that would help as well. haha.

Thanks in advance!
Tom

Current lifting;

Bench 3x8 reps at 40Kg's
Barbell calf raises 3x10 reps at 80Kg's
Bicep curls - 3x10reps at 10Kg's
Squats - 3x10reps at 60Kg's (will be uping this to 80Kg's tonight)

I've only just started!
post edited by MysteryTom - 2008/05/15 13:27:54

32
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#1

17 Replies Related Threads

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    Wayne Cowdrey
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    RE: Newbie/General Advice 2008/05/15 13:52:54 (permalink)
    Muscle-building and triathlon don't really go together!

    Train compound movements - squat, dead lift, shoulder press, bench press, weighted chins, ...

    If you're looking to bulk up, you should be looking at approx 8 reps.

    Increase food intake!
    #2
    the prospect
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    RE: Newbie/General Advice 2008/05/15 13:53:22 (permalink)
    I'm not going to suggest a whole routine but, i would definetly say you need to base your routine around... Deadlifts, squats, bench press and military press.

    “Life isn't about finding yourself; it's about creating yourself.”
    #3
    Drew Price
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    RE: Newbie/General Advice 2008/05/15 15:31:17 (permalink)
    Welcome to MT mate.

    Given the amount of training you;re doing it sounds like you weight training is taking priority with the triathlon training just for cardio/health? Is this the case?

    Have a look here for a picture of what you need to do with the weights:

    http://www.muscletalk.co.uk/article-beginners-first-stop.aspx

    If later on you want to change things up and concentrate on the tri training a little more then you have to reassess, proper triathlon training is very hard, I work with them almost every week so don't take the decision lightly!
    #4
    MysteryTom
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    RE: Newbie/General Advice 2008/05/15 15:57:30 (permalink)
    Thanks for the advice guys!

    Yes, the triathlon is basically a bit of fun and a chance to get the fitness up for next rugby season. Also can raise a bit of cash for charity whilst i'm at it. Always a good thing!
    I will also be aiming to strengthen my core as well during this training. Always good for weight lifting i'd imagine.

    My mates have pulled out of the session tonight, so I will try and work out a weekly routine tonight and post it up here for constructive criticism.

    So far i've not sone deadlifts, or military presses. Any advice on those would be gratefully recieved.
    On the food front I haven't worked it out, but I guess im eating about 3000-4000 calories a day. I'm constantly getting hungry so am snacking on stuff like beef jerky and billtong. I've eaten 141g's of the stuff at work today.

    Any good exercises for building up forearms?
    Mine are very thin and I want beasty forearms for intimidating opponents and ripping the ball of them in rugby.

    PS - The triathlon training will only be for a sprint, or super sprint type of event.
    Of course I need a higher level of fitness for rugby in general as well. I should keeo that up in the on season though, with training sessions twice a week.
    post edited by MysteryTom - 2008/05/15 15:59:02

    32
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    #5
    Drew Price
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    RE: Newbie/General Advice 2008/05/15 17:53:25 (permalink)
    Have a read of the article mate, lots of questions answered in there.

    As for the biltong, don;t go overboard get a nice variety of foods (that;s in the article!). With regards to forearms don;t worry about specialization yet just get the basics down (oh yes, they're in that article!!)
    #6
    MysteryTom
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    RE: Newbie/General Advice 2008/05/16 11:03:04 (permalink)
    Thats a great article. Very clear and concise!
    thanks for pointing me in its direction, its helped my general understanding of how to approach things. (which i'm sure was the aim).

    How does this seem as a routine?;

    Monday - Chest/Triceps

    Flat Bench Press - 3x8 reps
    Incline Bench Press - 3x8 reps
    Flat Dumbell Flys - 3x8 reps
    Incline Dumbell Flys - 3x8 reps
    Dips (weighted if needs be - 3x8 reps
    (not sure what there called) Dumbell Pullovers? - 3x8 reps

    Maybe switch up the training a bit, so do dumbell bench presses every other week?

    Tuesday - Cardio/Core Stability

    Swimming/Running
    Core stability work

    Wednesday - Legs

    Squats - 3x8-10 reps
    Deadlifts - 3 x8-10 reps
    Dumbell lunges - 3x8-10 reps
    Barbell calf raises Seated, or standing - 3x8 reps

    Thursday - Half Day/Shoulders

    Dumbell Shoulder press - 3x8 reps
    Dumbell lateral raises - 3x8 reps (again not sure what their called)

    Friday - Back/Biceps

    Chin ups (if I can find a place to do them) - 3x8 reps
    Bent Over Barbell Rows - 3x8 reps
    Wide Grip Pull ups - 3 x8 reps
    Bicep Curls - 3x8 reps
    Hammer curls - 3x8 reps

    ---

    For the bent over barbell rows, can I do them led on a bench?
    My lower back isn't great, but I hope to improve it with core work.

    My friends only train with me on mondays and wednesdays, so you can see this is when i'm doing the stuff I need spotting on.

    Any help, or criticism is vastly appreciated!
    post edited by MysteryTom - 2008/05/16 11:04:43

    32
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    #7
    MysteryTom
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    RE: Newbie/General Advice 2008/05/18 13:11:02 (permalink)
    Yesterday I did some core stability stuff and swam a Km.

    I'm still looking for advice on the routine I posted, as I want to start training hard next week.
    Could someone take a look at it please?

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    Wayne Cowdrey
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    RE: Newbie/General Advice 2008/05/18 14:32:13 (permalink)
    I think you're doing too much, especially as you are a beginner.

    Squats and dead lifts should take care of your core.
    #9
    MysteryTom
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    RE: Newbie/General Advice 2008/05/18 23:01:14 (permalink)
    How do you mean too much?

    I'm looking to really bulk up over the next few months.

    I did a lot of weight training when I was a lot younger, so I know roughly what i'm doing.
    I need to bulk a lot over the next few months before the rugby season starts.

    I've been training for about a month ish and i've already noticed some strength gains and some size increase, mainly around the biceps. I've noticed some strength gains as well, especially around the shoulders.

    My core is stronger as i've been working on it and I need to step up the weights to really pile on the muscle. So is that routine ok in theory?

    32
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    #10
    fun meter
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    RE: Newbie/General Advice 2008/05/18 23:09:48 (permalink)
    Your routine is over the top in some places.

    The routine suggestions in Drew's article would be a much better approach in my opinion.

    Diet is important, get that sorted so you can gain size and strength.
    post edited by fun meter - 2008/05/18 23:10:15
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    MysteryTom
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    RE: Newbie/General Advice 2008/05/19 09:19:42 (permalink)
    What would you suggest I do then, as a beginner?

    Is there a forum for people to post journals on their achievements etc?

    Over the weekend I did a load of shopping and got my supplies for the week.
    I've worked out some meals to have for bulking up.

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    #12
    MrMauy
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    RE: Newbie/General Advice 2008/05/19 10:59:25 (permalink)
    I've tweaked your routine a bit

    Monday - Chest/Triceps

    Flat or Incline Bench Press - 3x8 reps
    Flat or Incline Dumbell Flys - 3x8 reps
    Dips (weighted if needs be - 3x8 reps
    (not sure what there called) Dumbell Pullovers? - 3x8 reps
    Close Grip Bench Press - 3x10-15 (my favourite tricep excercise so I've added it)

    Maybe switch up the training a bit, so do dumbell bench presses every other week?

    Tuesday - Cardio/Core Stability

    Swimming/Running
    Core stability work (you don't NEED this but can do if you like

    Wednesday - Legs

    Squats - 3x8-10 reps
    Dumbell lunges - 3x8-10 reps
    Barbell calf raises Seated, or standing - 3x8 reps

    can you do hamstring curls and leg extensions with the equipment you have?

    Thursday - Half Day/Shoulders

    Military Press - 3x8-10
    Dumbell Shoulder press - 3x8 reps
    Dumbell lateral raises - 3x8 reps (again not sure what their called)

    Friday - Back/Biceps

    Bent Over Barbell Rows - 3x8 reps
    Wide Grip Pull ups - 3 x8 reps
    Deadlifts - pick a rep scheme you like for these.
    Bicep Curls - 3x8 reps
    Hammer curls - 3x8 reps
    #13
    MysteryTom
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    RE: Newbie/General Advice 2008/05/19 11:08:48 (permalink)
    Great, thanks a lot.

    I think I can do hamstring curls and leg extensions with the bench i've got.
    Sadly I can't use a lot of weight for it though. About 35Kg's max I seem to remember.

    I've only got a really basic argos bench!
    Might look to invest in something better in the near future.

    32
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    #14
    fun meter
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    RE: Newbie/General Advice 2008/05/19 14:42:13 (permalink)
    ORIGINAL: MysteryTom

    What would you suggest I do then, as a beginner?

    Is there a forum for people to post journals on their achievements etc?

    Over the weekend I did a load of shopping and got my supplies for the week.
    I've worked out some meals to have for bulking up.


    Either a Full Body routine, or a Push/Pull/Legs. In the article Drewsky posted, there are some examples.

    There is an area for journals. On the forum index scroll nearer the bottom, you'll see it.
    #15
    MysteryTom
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    RE: Newbie/General Advice 2008/05/19 14:52:33 (permalink)
    Thanks, I will try and post a journal up tonight after my session.

    I read that article and the routine I produced was influenced by it.
    How does MrMuay's revisement of it look?

    Its chest and traps tonight. Really looking forward to it! :)

    Eating enough won't be a problem. I ate lunch earlier and was hungry again in 30 minutes. I'm eating as much as an average small family.

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    #16
    MysteryTom
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    RE: Newbie/General Advice 2008/05/20 08:49:43 (permalink)
    Did my chest and triceps sessions last night.
    Was a pretty good session. I upped my bench press weight from 40Kg's to 45 as my first set of 8 came out easy. I then did 7,7 reps on 45Kg's.

    Did incline bench as well, with a wide grip and 30Kg's.
    I did feel it on the chest as well, so that was a relief, as I was worried I would only feel it on the front delts.
    Did some flys as well, but I still cant quite get them to feel like they are working the centre of the chest. Maybe they are and i'm just not relaising it.....

    I had a protein shake directly after training and about half of one during training.
    I've found a way to make it taste better as well.
    I had problems with it being a bit lumpy and not very tasty, so I mixed up 2 scoops of it in 1 litre of milk, with a little chocolate powder and a whole banana. Blended it up and it tasted mainly of banana and a bit of chocolate. Vast improvement!

    My main problems with BB will be the mornings. I wanted to get up this morning and have a big bowl of porridge and a banana, but woke up late (as usual).
    In the end I had about 80-100g's of chicken and improvised for carbs and had 3 pieces of white bread. I stopped on the way to work and had a 90g chocolate flapjack as well as a banana too.

    Does that sound like an ok breakfast?
    Please bare in mind that I will be trying to eat cleaner sources of carbs in the future, if I can get my lazy ass out of bed in the mornings.

    32
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    #17
    MysteryTom
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    RE: Newbie/General Advice 2008/05/22 10:40:12 (permalink)
    I've just found out that pre-season training for rugby starts again on 3rd June. So i'll be doing 2, 2hr cardio sessions a week, whilst doing weights the other 3 days of the week.

    Can I still bulk, whilst doing this much cardio?

    Also, any tips for deadlifts? (i'm trying them for the first time tonight)

    32
    5'8''
    77Kg BW
    #18
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