Just starting out

raz 1989 · 04-08-2008, 02:12 PM

hi everyone, i am a 18yr old who has never been to the gym in me life.I stand at 5ft9 and weigh 9 and hlf stone.I am working out with a friend from work right now who has bin going to the gym for yrs but everyone has diffrent ideas so i was wondering if anyone could give me a few tips. I aint trying body building just to get a bit bigger without supliments,i have a routine but no diet i am trying to gain weight so could any1 give me a few tips for a good diet and maby a few training tips thanks.......Raz

Swifty · 04-08-2008, 02:21 PM

check out the nutrition forum section when it comes to diet questions, alot of useful info for you to use...but remember PROTEIN is your friend

can you post your workout split? so we can see what your doing and go from there

raz 1989 · 04-09-2008, 08:44 AM

mon:chest&abs tues:shoulders&arms wed:back&legs thur:cardio fri:anything didnt do enough of or needs inprovement on..... sat & sun off to recuperate....I think thats right.. one of my mates plans what we do ,he has bin goin to the gym for ages i dont know what half of the muscles are that we work on ..we dont do much cardio instead we will work on somat else on a thursday ....

Swifty · 04-09-2008, 10:08 AM

ok well i'm not sure about that split you have going... by arms do you mean you work your triceps and biceps in the same day?

How many Sets and reps are you doing with your excercises?

Here's what my split was for bulking (putting on size):

Mon - Chest/Biceps(arm)
Tue - Shoulders
Wed - Legs/Abs
Thur - Back/Triceps(arm)
Fri - Every Body Part 1 excercise for each 4 sets
Sat - Cardio/Abs
Sun - OFF

*Also did 15 mins of cardio after each workout followed by a protein shake

raz 1989 · 04-09-2008, 10:44 AM

we do like dumbel curls and sets of 21s others aswell ..by sets & reps wat do you mean .. we do sets of 10 around 3/4 times with a weight that i struggle on 6 or 7 to push the last few out

Swifty · 04-09-2008, 11:54 AM

ok well thats what i mean by sets/reps... you are doing 3 to 4 sets of 10 reps and it is good that you are using a weight that makes you struggle the last few reps...you can try to go to a higher weight for a set until FAIL, like a weight that you can get up 4-8 reps and fail on the last rep

st.george · 04-09-2008, 02:23 PM

ill help you out raz!! lol... we do chest and tris monday
sholders with traps tuesday
back and bi's wednesday
abbs or legs on either thursday or friday depending what work has been like!! lol with some cardio hopfully. usually includes swimming, tredmill or crosstrainer. iff im still awake!

sets usually consist of 3-4 sets of between 8 - 10 reps.

raz is just getting into using db and his co-ordination is abit off when lifting above his head so were starting off kinda light or with a spotter, trying not to kill him but it is funny if he's hurtin the day after lol.

we do talk about what might be right for him and mabe my workout wont benifit him as much as it might me but im just showing him the ropes and getting him warmed up. not got him on sups yet but seeing as we dont know how much he'll grow without them (never no he might turn up to be a right meat head!!!) but im sure raz will take on any info that anyone posts.

an i think that he should start a log whilst he's new and fresh to bodybuilding. mabe get some pics on the scene aswell!!

Swifty · 04-09-2008, 03:37 PM

ahhhhh ok well good luck on whipping him into shape!!! haha

that workout looks great i'm sure if you keep at it Raz you'll see great results

raz 1989 · 04-10-2008, 03:27 AM

thanks alot swift ...that me mate i mensioned he is a good trainer he knows what he is talking about i aint got a clue ,cheers dan mate see u at work if u read ths today or ye y didnt u turn up today (thur) no one did i was well pissed on me own i looked like a right **** but i got the 10s out on the smithy thing so that was pretty cool see u later...raz...

**under construction** · 04-10-2008, 11:06 AM

I would suggest taking a day off between pushing work outs or throwing legs in there everything else looks good.

raz 1989 · 04-10-2008, 01:26 PM

what do you mean by "pushing workouts" thanks for the advice

**under construction** · 04-11-2008, 10:30 AM

like bench press, shoulder press and triceps all use each other to an extent. So if you chest and bis one day and do shoulders the next your shoulders and tris are getting hit 2 days in a row, not good recovery is very important so in that interest throw legs in between or a cardio/off day. Same goes for pulling muscles. Training is catabolic(tears muscle down) rest and recovery is anabolic(builds muscle up) one has to answer the other for consistant progress without injury.

Swifty · 04-11-2008, 10:52 AM

<<<cosign

great explanation UC REP it up!!!!!