Newbie needs help!

Tango · 06-07-2004, 09:41 PM

Hi i found this site by chance, need som real help ppl!

Ok im 19, 5"11 and weigh about 12-13 stones. I been weight training on and off for about a year now, my work out is 3 times a week and is the follows

3 sets shoulder press
3 sets flat bench press
3 sets barbell curls
3 sets tricep pull down
3 sets back pull down

i cant seem to get any bigger, i want to really bulk up my upper body, my wrists and arms are very small and my chest is jus fat hanging off.. i have a lot of fat on my stomach now, would like to get to rid of this too,

could somebody please give me a routine to follow for getting huge and losing all my fat !!!

Also ive been reading about steroids, is it true that deca burns ur fat whilst giving u bigger muscle? Should i take steroids?

Thanks

Dan · 06-07-2004, 11:13 PM

okay first off start doing cardio every other day. Secondly try this split.
Ex.
day1-legs
day2-arms
day3-chest
day4-back
day5-shoulders
day6-rest
day7-rest

Tango · 06-07-2004, 11:37 PM

Thanks...

So when i split it down , do i just do those single exercises , or are there more i can do...

for example on chest day do i just do my flat bench press or more? im not realli too sure on the exercises to do..

mark · 07-07-2004, 08:55 AM

There are loads of variations that you can do on the chest mate.

Flat bench press
incline bench press
decline bench press
Flies
pec deck
Cable rows - Ususally stood upright, then 45 degrees then 90 degrees

That is what my chest day looks like any way!

Gail · 07-07-2004, 01:04 PM

Hi Tango

I would suggest doing 3 or 4 seperate exercised for each muscle group if you want to get bigger.

I would try to do at least 8 reps on first set, at least 6 on second then up your weight so that you can only do around 4 - 5 on 3rd set, but try and keep good form. The third set will be a killa, but keep at it and you will get stronger.

Mark gave you good examples for chest, I suggest the following for other areas:

Shoulders

Side raises, rear delts, shrugs, shoulder press

Arms

Tri's - cable press, kickbacks, french press, dips

bi's - ez bar curls, straight bar curls, dumbell curls, preacher curls

Legs

Squats, leg extensions, hamstring curls, calf raises

Back

Lat pull down, low pulley rows, seated rows, hyper extensions, deadlifts

If you are unsure on any exercises, let me know and I'll try an elaborate.

Good luck, keep going

gail

themule · 07-07-2004, 03:51 PM

Welcome to the board, tango, the advice the guys and gal above is very good, following it will do you no harm, what will do you harm is steroids, at so young i wouldnt entertain them, hard work, good diet, plenty of rest, and loads of determination will get you there, once again no need for steroids. Good luck and let us know how you go.

Dave.

Tango · 07-07-2004, 06:53 PM

Thanks for everyones replies, much appreciated.

Gail, u see those exercises uve said, is there like a website which has pictures of how 2 do them and what machines etc.. Soz Im not too sure on the names.

Thanks again!

Anonymous · 08-07-2004, 06:53 AM

Hi Tango,

I agree totally to the above, esp. the advice not to start using drugs yet - you will stop your own natural growth.

As for a site that illustrates the different exercises try www.bodybuilding.com - forget the juvenile, 'I'm more macho than you...' forum and go straight to the workout part of the site, it has text and pictures of how to do the exercises.

To help get bigger try doing low rep (6-8) heavy weight (as much as you can handle with good form - the last rep should be pretty hard to do!) with about 4 sets per exercise ie: 6-8 x 4 flat bench press then 6-8 x incline bench press etc.

Eat a load of quality protein rich food with some good carbs and a little good fat (olive oil etc) and you'll see your muscle mass increase.

Hope this helps bud, if I can help anymore give us a shout?

Tango · 09-07-2004, 08:29 PM

Thanks for the site LM, ive made a note of all my routines now, hopefully from Monday its gonna be a new start

Oh yeh also what kind of things should i be eating and how often, right now its like , 1 Cup of tea for breakfast at 10, then lunch at 3 which is like pasta and chicken and then at about 8 i have dinner which is usually a takeaway burger n chips!

Oh and in between lots of crisps, ice creams, i drink about 7 or 8 cans of coke/dr pepper a day

Thanks again!

themule · 09-07-2004, 09:05 PM

Hi mate, im afraid to say your diet, is nothing short of awful, this primarily where you are going wrong, and making no inroads, firstly get rid of the crisps,ice cream,and dr pepper/fizzy drinks, that is just poisoning your system, secondly start drinking lots of water 6-8 fairly large glasses per day, to cleanse your system, then you need to start eating properly, before you excercise strenuously, have you heard the saying "you are what you eat" well take a look at what you are eating and say to yourself why have i fat hanging of here or there on my body, your diet speaks for itself, what you need to do is eat smaller meals, between 5-7 per day, with lots of quality protein,and a good balance of carbs. The other guys will certainly give you stacks of advice diet wise, i'll let them, i have said enough, please dont be offended, as it isnt intended that way. If you do need any help just ask and dont turn to drugs/steriods, that is why we are here. Let us know how you go and if you want/need more info.

Dave.

06-07-2004, 09:41 PM	#1 (permalink)
Tango Under Construction Join Date: Jul 2004 Posts: 6 Rep Power:	Newbie needs help! Hi i found this site by chance, need som real help ppl! Ok im 19, 5"11 and weigh about 12-13 stones. I been weight training on and off for about a year now, my work out is 3 times a week and is the follows 3 sets shoulder press 3 sets flat bench press 3 sets barbell curls 3 sets tricep pull down 3 sets back pull down i cant seem to get any bigger, i want to really bulk up my upper body, my wrists and arms are very small and my chest is jus fat hanging off.. i have a lot of fat on my stomach now, would like to get to rid of this too, could somebody please give me a routine to follow for getting huge and losing all my fat !!! Also ive been reading about steroids, is it true that deca burns ur fat whilst giving u bigger muscle? Should i take steroids? Thanks

06-07-2004, 11:13 PM	#2 (permalink)
Dan Making Progress Join Date: May 2004 Location: Canada Posts: 110 Rep Power:	okay first off start doing cardio every other day. Secondly try this split. Ex. day1-legs day2-arms day3-chest day4-back day5-shoulders day6-rest day7-rest ______________________ * Don't ask what your body can do for you, Ask what can you do for your body*

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06-07-2004, 11:37 PM	#3 (permalink)
Tango Under Construction Join Date: Jul 2004 Posts: 6 Rep Power:	Thanks... So when i split it down , do i just do those single exercises , or are there more i can do... for example on chest day do i just do my flat bench press or more? im not realli too sure on the exercises to do..

07-07-2004, 08:55 AM	#4 (permalink)
mark Join Date: Jan 2004 Location: England Posts: 365 Rep Power:	There are loads of variations that you can do on the chest mate. Flat bench press incline bench press decline bench press Flies pec deck Cable rows - Ususally stood upright, then 45 degrees then 90 degrees That is what my chest day looks like any way!

07-07-2004, 01:04 PM	#5 (permalink)
Gail Making Progress Join Date: Jun 2004 Posts: 147 Rep Power:	Hi Tango I would suggest doing 3 or 4 seperate exercised for each muscle group if you want to get bigger. I would try to do at least 8 reps on first set, at least 6 on second then up your weight so that you can only do around 4 - 5 on 3rd set, but try and keep good form. The third set will be a killa, but keep at it and you will get stronger. Mark gave you good examples for chest, I suggest the following for other areas: Shoulders Side raises, rear delts, shrugs, shoulder press Arms Tri's - cable press, kickbacks, french press, dips bi's - ez bar curls, straight bar curls, dumbell curls, preacher curls Legs Squats, leg extensions, hamstring curls, calf raises Back Lat pull down, low pulley rows, seated rows, hyper extensions, deadlifts If you are unsure on any exercises, let me know and I'll try an elaborate. Good luck, keep going gail

07-07-2004, 03:51 PM	#6 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Welcome to the board, tango, the advice the guys and gal above is very good, following it will do you no harm, what will do you harm is steroids, at so young i wouldnt entertain them, hard work, good diet, plenty of rest, and loads of determination will get you there, once again no need for steroids. Good luck and let us know how you go. Dave.

07-07-2004, 06:53 PM	#7 (permalink)
Tango Under Construction Join Date: Jul 2004 Posts: 6 Rep Power:	Thanks for everyones replies, much appreciated. Gail, u see those exercises uve said, is there like a website which has pictures of how 2 do them and what machines etc.. Soz Im not too sure on the names. Thanks again!

08-07-2004, 06:53 AM	#8 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	Hi Tango, I agree totally to the above, esp. the advice not to start using drugs yet - you will stop your own natural growth. As for a site that illustrates the different exercises try www.bodybuilding.com - forget the juvenile, 'I'm more macho than you...' forum and go straight to the workout part of the site, it has text and pictures of how to do the exercises. To help get bigger try doing low rep (6-8) heavy weight (as much as you can handle with good form - the last rep should be pretty hard to do!) with about 4 sets per exercise ie: 6-8 x 4 flat bench press then 6-8 x incline bench press etc. Eat a load of quality protein rich food with some good carbs and a little good fat (olive oil etc) and you'll see your muscle mass increase. Hope this helps bud, if I can help anymore give us a shout?

09-07-2004, 08:29 PM	#9 (permalink)
Tango Under Construction Join Date: Jul 2004 Posts: 6 Rep Power:	Thanks for the site LM, ive made a note of all my routines now, hopefully from Monday its gonna be a new start Oh yeh also what kind of things should i be eating and how often, right now its like , 1 Cup of tea for breakfast at 10, then lunch at 3 which is like pasta and chicken and then at about 8 i have dinner which is usually a takeaway burger n chips! Oh and in between lots of crisps, ice creams, i drink about 7 or 8 cans of coke/dr pepper a day Thanks again!

09-07-2004, 09:05 PM	#10 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi mate, im afraid to say your diet, is nothing short of awful, this primarily where you are going wrong, and making no inroads, firstly get rid of the crisps,ice cream,and dr pepper/fizzy drinks, that is just poisoning your system, secondly start drinking lots of water 6-8 fairly large glasses per day, to cleanse your system, then you need to start eating properly, before you excercise strenuously, have you heard the saying "you are what you eat" well take a look at what you are eating and say to yourself why have i fat hanging of here or there on my body, your diet speaks for itself, what you need to do is eat smaller meals, between 5-7 per day, with lots of quality protein,and a good balance of carbs. The other guys will certainly give you stacks of advice diet wise, i'll let them, i have said enough, please dont be offended, as it isnt intended that way. If you do need any help just ask and dont turn to drugs/steriods, that is why we are here. Let us know how you go and if you want/need more info. Dave.