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beggining working out - 12/11/2006 1:24:27 AM

tonybosse

Posts: 2
Joined: 12/11/2006
Status: offline

hey im planning on starting to work out this week, i dunno where to start, that is in lamest terms, what i really mean though is, i dont no what weight to start at, like doing curls would be eaisy to tell what weight to use, but when it comes to somthing like a bench press i dunno what weight to use

can sombody help please, thankyou

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RE: beggining working out - 12/11/2006 1:37:31 AM

vdk_au

Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline

What are your goals? Bulking (Building Muscle), Cutting (Losing Fat)

Bulking:
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
http://www.discussbodybuilding.com/m_120872/mpage_1/key_Natural%2cMass/tm.htm#195340

Cutting:
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

This should get you started. Feel free to ask any questions, and welcome newbie!

(in reply to tonybosse)

Post #: 2

RE: beggining working out - 12/11/2006 2:18:38 AM

tonybosse

Posts: 2
Joined: 12/11/2006
Status: offline

quote:

ORIGINAL: vdk_au

What are your goals? Bulking (Building Muscle), Cutting (Losing Fat)

in answer to ur question, it would be bulking which is my first goal

(in reply to vdk_au)

Post #: 3

RE: beggining working out - 12/11/2006 8:35:31 AM

Nm0ney34

Posts: 803
Joined: 11/19/2006
Status: offline

ok well first, no one on here can tell you what wieght to put on any exorcise. Thats somethign your going to have to find out what you can do and what you cant. Always remember you should always challenge your muscles and do the most wieght you can with the amount of reps you aim to do.

as for bulking up being your goal, you should do alot of compound exorcises like Squats/Deadlifts/hang cleans/bent over barbell rows. and add in the other big ones, Bench/militarypress/Leg press/incline bench. Basically you shouldnt worry too much about issolation exorcises. Obviously you will do a few, like curls for bicepts and various tricept moves. but really focus on the big exorcises that target more than one muscle group.

You should also be doing between 3-6 reps per set to bulk up and rest about 2 minutes between sets.

your diet is important as well. there is a calorie calculator in the nutrition part of this site. Just fill in the blanks, and you can figure out your daily calorie intake needs as well as figure out how much to take in if you want to lose wieght, or in your case how much more to take in to gain mass.

and make sure you get plenty of rest, if you have any other questions feel free to ask.

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6'3"
currently 225, cutting down.

Goal is to get to 215-220, 10-12% bf

(in reply to tonybosse)

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RE: beggining working out - 12/11/2006 12:03:28 PM

gzinkl

Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline

While I agree you should do challenging weights, if you haven't worked out before, or it's been a long time, you need to go light until you know the exercises AND your joints are ready to be more seriously challenged. Otherwise, you will get injured. And that really sucks.

A lot of newbies have good luck with full-body workouts before switching to something more intense that works better in splits.

You can get a workout prescribed for your fitness level, as well as a diet plan (for a fee) at a Mens Health site called www.absdietonline.com. I found it very helpful in the beginning (but put aside any claims of "abs in 6 weeks"--it won't happen unless your body is poised for it!). It's nice, too, in that it gives reasonable estimates of weights to use and animations to show (roughly) how the exercises are done.

You can also get any decent bodybuilding book (the more recently published, probably the better). I found an excellent guide to describing the exercises in good, clear detail and common errors in Men's Health Maximum Muscle Plan: The High-Efficiency Workout Program to Increase Your Strength and Muscle Size in Just 12 Weeks

Again, ignore the "in just 12 weeks" hype. The book is a lot better than the cheesey title suggests.

I can't emphasize about the starting conservatively and light. You'll read through these forums of countless guys who started off gung-ho, only to be injured within 6 months of starting (me included).

And spend some serious time on your diet. Nothing good comes from a crappy diet (unless you are genetically gifted).

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(in reply to Nm0ney34)

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RE: beggining working out - 12/12/2006 12:05:41 AM

vdk_au

Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline

and a pure mesomorph maybe...:D

(in reply to gzinkl)

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