Muscle Chat Bodybuilding Forum - Fitness and Sports Nutrition - View Single Post

Xris · 30-01-2007, 01:30 PM

Hi Steve,

Well done for starting mate. May I recommend a good way of getting going? Apparently most of the greatest bodybuilders, as well as nobodies like me, started off with a full body routine. Kinda says it all really.

In your routine you have the big exercises, not lots of curls, tricep extensions, pec-dec work or other stuff. Those are for advanced bodybuilders just needing to balance out already massive physiques. Do not think in terms of muscle groups or body parts, just think of getting the most bang for the sweat buck in your (short) routine. Balance is for later.

To start with you want:
deadlifts and/or squats
bench presses or dips (if you can do bodyweight dips)
pulldowns or rows (or chinups if you can do them)
overhead presses (standing, seated, dumbbells ...)

Deadlifts and squats fire up the bodybuilding hormones throughout your body. You must do these in order to really grow. Do not dodge them as so many do. Once you've learned to do them properly (wayyyy important!) go for maybe a single set of 10-12 or break that into 2 sets.

The others. In your early days, just about any arrangement will work. but go for maybe 2 sets of 6-8. And learn proper form.

Make all reps in good form, finish all sets with a bit of a struggle but in good form. Adjust the weight upwards in tiny increments (really. As embarrassingly tiny as you can arrange) every session or so.

Eat like a pig. Sleep plenty. And the muscle will just grow.

After three to six months of all this you'll probably be ready to move on. In that time you'll probably have put on quite a bit of muscle, and if you're smart you've been reading something like Rippetoe's Starting Strength or McRoberts' Beyond Brawn to help you understand what you're doing and where you're going next. Anyway, when you've got there and full-body routines three times a week are beginning to wear you down physically, time for stage two. You will no longer be a beginner.

There ya go. Not complicated. Yet. Read the books, do the work. Temptations will arise to chop and change once you've settled your routine. Stick with it at all costs mate. It's tried and tested many times over. You do not know better. Yet.

Best of luck to you.

30-01-2007, 01:30 PM	#2 (permalink)
Xris Join Date: Jan 2007 Location: Where the muscle meets the metal Posts: 18 Rep Power:	Re: Training plan Hi Steve, Well done for starting mate. May I recommend a good way of getting going? Apparently most of the greatest bodybuilders, as well as nobodies like me, started off with a full body routine. Kinda says it all really. In your routine you have the big exercises, not lots of curls, tricep extensions, pec-dec work or other stuff. Those are for advanced bodybuilders just needing to balance out already massive physiques. Do not think in terms of muscle groups or body parts, just think of getting the most bang for the sweat buck in your (short) routine. Balance is for later. To start with you want: deadlifts and/or squats bench presses or dips (if you can do bodyweight dips) pulldowns or rows (or chinups if you can do them) overhead presses (standing, seated, dumbbells ...) Deadlifts and squats fire up the bodybuilding hormones throughout your body. You must do these in order to really grow. Do not dodge them as so many do. Once you've learned to do them properly (wayyyy important!) go for maybe a single set of 10-12 or break that into 2 sets. The others. In your early days, just about any arrangement will work. but go for maybe 2 sets of 6-8. And learn proper form. Make all reps in good form, finish all sets with a bit of a struggle but in good form. Adjust the weight upwards in tiny increments (really. As embarrassingly tiny as you can arrange) every session or so. Eat like a pig. Sleep plenty. And the muscle will just grow. After three to six months of all this you'll probably be ready to move on. In that time you'll probably have put on quite a bit of muscle, and if you're smart you've been reading something like Rippetoe's Starting Strength or McRoberts' Beyond Brawn to help you understand what you're doing and where you're going next. Anyway, when you've got there and full-body routines three times a week are beginning to wear you down physically, time for stage two. You will no longer be a beginner. There ya go. Not complicated. Yet. Read the books, do the work. Temptations will arise to chop and change once you've settled your routine. Stick with it at all costs mate. It's tried and tested many times over. You do not know better. Yet. Best of luck to you. Last edited by Xris; 30-01-2007 at 01:41 PM.