Gruesomely measly to gorgeously muscly?

RE: Gruesomely measly to gorgeously muscly? (danmirage)

Fri, 09 Feb 2007 14:21:24 GMT

Just a note:

Mark Rippetoe's Program is NOT appropriate for a beginner!

Why? Connective tissue such as Ligamnets and tendons, as well as the central nervous system and other systems of the body need time to acclimate and get stronger, etc.

For a beginner or someone returning after a prolonged layoff, it is advised that you start out with a simple full body routine training 1 set per bodypart with 15-25 reps 3x a week (Mon - Wed - Fri for example)

After 1 -2 weeks increase to 2 sets per bodypart 12-15 reps
After 1-2 more weeks 3 sets per bodypart 9-12 reps

After which you could move into a program such as this.

RE: Gruesomely measly to gorgeously muscly? (Grizvok)

Fri, 09 Feb 2007 13:42:53 GMT

First do what danmirage said and get your form picture perfect! I used to try to create my own workout, it is useless if you are a beginner, but what you want to do is try a time honored routine that has been published and known to build lots of mass and strength.

I just recently started Mark Rippetoe's Program:

Week 1:

Mon- workout A
Tues- off
Wed- workout B
Thurs- off
Fri- workout A
Sat-off
Sun- off

Week 2

Mon- workout B
Tues- off
Wed- workout A
Thurs- off
Fri- workout B
Sat-off
Sun- off

etc.

The workouts:

Workout A:

3x5 squats
3x5 bench press
1x5 deadlifts
*2x8 dips optional

Workout B:

Workout B
3x5 squats
3x5 standing military press
3x5 bent rows
**2x8 chin-ups optional

This program by Rippetoe is simple and incredibly effective!
Also read danmirage's gaining mass guide its incredibly helpful.

RE: Gruesomely measly to gorgeously muscly? (danmirage)

Thu, 08 Feb 2007 19:57:22 GMT

Thats good tooooooooo

RE: Gruesomely measly to gorgeously muscly? (danmac75)

Thu, 08 Feb 2007 19:49:10 GMT

See anything wrong with this video database of exercises? http://www.bodybuilding.com/fun/exercises.htm

Good luck with your training tarros!

RE: Gruesomely measly to gorgeously muscly? (danmirage)

Tue, 06 Feb 2007 11:14:19 GMT

Yea, that one!

RE: Gruesomely measly to gorgeously muscly? (cursor)

Tue, 06 Feb 2007 11:06:35 GMT

back exercises

RE: Gruesomely measly to gorgeously muscly? (danmirage)

Tue, 06 Feb 2007 10:44:29 GMT

Use the exernet link for exercises...

Bent rows are nice...pullups (weighted) are also good...

RE: Gruesomely measly to gorgeously muscly? (tarros)

Tue, 06 Feb 2007 09:29:58 GMT

I had a work out today, decided to follow some instruction from the starter thing about teens wanting to bulk up.

Today was Chest and Tris

I did some bench pressing and it was fine, I just made sure I started on a really low weight and worked up to it.

Thanks for all your help.

Up tomorrow is back and Bis,
what exercises can i do to build muscle in my back?

RE: Gruesomely measly to gorgeously muscly? (cursor)

Tue, 06 Feb 2007 04:19:09 GMT

1. You have no equipment for performing a bench press?
2. You have no squat rack?
3. Do you have a bench?

You should still have no problem with biceps curls or bent-over rows (dumbbell or barbell).

RE: Gruesomely measly to gorgeously muscly? (danmirage)

Tue, 06 Feb 2007 00:00:39 GMT

Start light!!!! 25-40 reps. At first.

Focus on learning correct form.
Don't train to failure.
Find someone to train with to take the weight.

RE: Gruesomely measly to gorgeously muscly? (tarros)

Mon, 05 Feb 2007 13:49:19 GMT

Awesome guys, just awesome.

The speed at which you can get quality help on this site is astonishing.

A great find!

Cursor, one last thing, did you see my previous post about the whole no weights rack thing? does this make the exercises dangerous? To i need to change the routine at all?

Thanks again.

RE: Gruesomely measly to gorgeously muscly? (JeffKing)

Mon, 05 Feb 2007 13:45:24 GMT

ORIGINAL: tarros

Thanks for all the help, any idea here i could find out how to perform/execute the exercises you mentioned?

http://www.coopersguns.com/videos/exercise-encyclopedia/

http://www.abcbodybuilding.com/exercise1.htm

http://www.bsu.edu/webapps2/strengthlab/home.htm

http://www.crossfit.com/cf-info/excercise.html

http://www.midwestbarbell.com/videos.htm

http://www.exrx.net/Lists/Directory.html

RE: Gruesomely measly to gorgeously muscly? (cursor)

Mon, 05 Feb 2007 13:41:11 GMT

Click this link to go to the Exercise Instruction page at exrx.net. Note that there is a left column entitled Muscles, and a right column entitled Exercises. Navigating through the many links, you can find almost any exercise and understand which muscles are recruited. Invariably, there is a short video that demonstrates each exercise.

Of particular interest to you, experiment with the link options at the Beginner's Page.

RE: Gruesomely measly to gorgeously muscly? (tarros)

Mon, 05 Feb 2007 13:04:40 GMT

Thanks for all the help, any idea here i could find out how to perform/execute the exercises you mentioned?

RE: Gruesomely measly to gorgeously muscly? (JeffKing)

Mon, 05 Feb 2007 12:37:49 GMT

ORIGINAL: tarros

Hi,

My name is Connor, im 16 and live in the UK.
I am a member of a small gym that have loads of free weights and suitable weights machines. I am around 9/9.5 stone, not very fat but pretty weedy. I am 5'7.

OK, now ive got that out of the way, I am completely new to this and after searching around for hours on this forum i have managed to find out info about working out each muscle group once a week and sets and reps etc. But i have absolutely no idea of how to start formulating a routine.

I want to gain mainly upper body strength but i am prepared to work on my legs aswell, i will be going to the gym 3 times a week. I do not mind changing my eating patterns and diet but dont particularly want to take supplements. I am a vegetarian. Any help with routine would be fantastic and also a description or links to descriptions of exactly how to execute the exercises would be great too. Thanks a lot. And nice to be a member here.

off
Push ( chest, delts and triceps)
off
Legs
off
Pull ( lats and biceps)
off

Concertrate on big compound movements like:
Squat
Rows
Lat pulls
Dead lift
Bench
military press
dips or CGBP
SLDL