[Apollo89]

I just have a simple question....if im just getting into bodybuilfing would it make more sense to start off powerlifting to gain mass then shape up after i have muscle to shape and if so how would ones set and rep order be for powerlifting

[42gunz]

if your just starting, take it esy. you still need to learn proper form, and your tendons and ligaments need to adapt to the stress ou are putting on them, this could take 6 weeks or so. my advice, start with a basic fitness routine, then go from there

[ZiR RED]

ACSM reccomends 2-3 full body workouts per week, 1-2 exercises per muscle group, 1-2 sets per exercise, 8-10 reps.

Learning and mastering how to properly perform the exercises is key. The majority of strength gains you make in the first 8-12 weeks are neurological in nature, not muscular, so take this time to really master the exercises.

As your progress, the exercises will become more dynamic in nature. I am a firm believer in compound, free weight exercises in any workout, be it hypertrophy or strength focused, so don't fret over which path to take just yet.

Lastly, make sure you include specific exercises to strengthen your rotator cuff and local core, as these seem to plague many athletes.

Br

[<3Frosty]

Originally Posted by ZiR RED

ACSM reccomends 2-3 full body workouts per week, 1-2 exercises per muscle group, 1-2 sets per exercise, 8-10 reps.

Learning and mastering how to properly perform the exercises is key. The majority of strength gains you make in the first 8-12 weeks are neurological in nature, not muscular, so take this time to really master the exercises.

As your progress, the exercises will become more dynamic in nature. I am a firm believer in compound, free weight exercises in any workout, be it hypertrophy or strength focused, so don't fret over which path to take just yet.

Lastly, make sure you include specific exercises to strengthen your rotator cuff and local core, as these seem to plague many athletes.

Br

What would you suggest for rotator cuffs?

[ZiR RED]

Originally Posted by <3Frosty

What would you suggest for rotator cuffs?

Using a resistance band or tube, 2 sets to fatigue twice a week: Internal rotations, external rotations, lateral raise (with your pinkey finger above thumb) from the middle of your body.

Br

[<3Frosty]

Originally Posted by ZiR RED

Using a resistance band or tube, 2 sets to fatigue twice a week: Internal rotations, external rotations, lateral raise (with your pinkey finger above thumb) from the middle of your body.

Br

I dont have either to my disposal. Perhaps one of the free motion machines? Itnernal and external rotations?

[42gunz]

free motion machine will do it, same as free weights. ie... dumbells. if your really desperate... soup cans

[<3Frosty]

Originally Posted by 42gunz

free motion machine will do it, same as free weights. ie... dumbells. if your really desperate... soup cans

haha at the soup can suggestion.

Okay, so external and internal rotations?

Internal Shoulder Rotation - Shoulders - Get Fit Exercise Library - American Council on Exercise(ACE)

External Shoulder Rotation - - Get Fit Exercise Library - American Council on Exercise(ACE)


Are these them?

[RAGEN2008]

Originally Posted by Apollo89

I just have a simple question....if im just getting into bodybuilfing would it make more sense to start off powerlifting to gain mass then shape up after i have muscle to shape and if so how would ones set and rep order be for powerlifting

I'm beginning a routine myself, I am trying to work with a good amount of weight but using a weight I can do 10 times so I know I am not going over board.

I do all of my muscles 1 time per week, I have a schedule of 4 workout days 3 rest days, mine is 3 on 1 off, 1 on 2off.

That way I can have my weekends free and focus on stuffing my face and relaxing =)

[ZackKnight]

PM me. I've done a lot of research with the Russian Powerlifters. That or you can check out my response to the thread "1st powerlifting competition". It'll tell you a lot on how to increase your maxes tremendously.

[B A]

Originally Posted by Apollo89

I just have a simple question....if im just getting into bodybuilfing would it make more sense to start off powerlifting to gain mass then shape up after i have muscle to shape and if so how would ones set and rep order be for powerlifting

Quite sensible idea as it happens , Arnold, Franco , Svend, John Citrone etc etc etc all built a good solid long lasting foundation as powerlifters and Sergio who had the freakiest shape of the lot was an Olympic lifter and just look at the mass he still has ! it will also help keep you down to three day a week programs and good heavy basic movements rather than get tempted to do more days and higher reps and just end up with pumpers muscle

[trapmanjoe]

the best thing to do is train heavy, with compound moves, lots of rest and food. train heavy and hard on bench,squats,deadlift,milltary press and rows. try something like this.

day 1- chest, shoulders,
bench- 3 x3-5 (start off w/ a weight you can handle for 3 reps and keep using that weight untill you can do it for 5 reps. then increase the weight and start over.)
incline bench- 3x6-8 same format
db bench- 3x 6-8
flyes-3x8-10
millitary press-3x6-8
upright rows-3x8-10
side laterals-3x8-10
rev peck deck-3x8-10

day 2-lower body
squats-3x3-5 same format as ^
deadlifts-3x3-5 ^
leg press-3x6-8
leg ext-3x8-10
leg curls-3x6-8
db sldl's-3x8-10

day 3 back,biceps,triceps
pulldowns-3x8-10
bb rows-3x6-8
one arm mach. rows-3x6-8
seated rows 3x8-10
bb curls- 4x6-8
hammer curls-4x8-10
skull crushers-4x6-8
pushdowns-4x8-10

take long breaks to lift max weight on bench,squats,deads etc.. after core moves are done move quickly threw workout to get a good pump. with a simple basic routine like this you will grow if your eating. it definately gives you time to recover.