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Updated Beginner's Guide to Working Out
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| Orbax |
So Im gonna make this easier so you dont all have to try to decide what to do. This is 1 exercise SET. inrease reps and sets, and lower weight to lose more fat. The opposite to bulk up. Remember to do a 2 second count on the relaxation part of the exercise (aka a "negative" ex: lowering the barbell to chest on bench press) and a controlled explosive contraction.
Here is a picture of me, ive been working out for a couple of years but only the last year ish solid with no breaks. Ill put my weight sets that I currently use in so you can kind of guage where you should be. Remember only Pro BodyBuilders should be repping 300lbs :p its a lotta work to get there. The weight will be [brackets]. So yeah, hope it helps:
(These are couple months old but its a decent enough reference)
[progress from a couple of years ago (lots of breaks in between though :p)]
Routine 1:
Incline Barbell Bench:
1x12 warmup (about 70% of your max)[135]
1x10 75% of max [155]
1x10 80% of max [185]
1x until failure 75% of max [135]
that sounds complex but doesnt have to be precise. The idea behind this is that if you have a max of 220 you pop 135 around for warmup, throw on 10s on each side (20 total) do 10, another 15 lbs on each side and do 10, then strip back to warmup and throw out as many as you can. The total WORK done is great than if you failed out at 190lbs doing it twice. so 2x190 is 380lbs but 12x135 is 1620. You just lifted 1240 more lbs! So yeah, the idea is to be pushing it off your chest, not straight up. Youll notice your shoulders take a lot of the heat if you do it in line with your body. You want it perpendicular to the floor.
Seated rows:
1x12 warmup [115]
1x10 (increase a level) [135]
1x10 [150]
1x till failure [135]
on these i prefer the straight back. Some people like to lean forward and do an all back pull but Ive noticed that reduces form, increases potential for injury, and doesnt get the back as ripped. Start off LIGHT with this! your lower back becomes a fulcrum so be careful!
Flat Dumb Bell Bench:
1x10 [50s]
1x10 [60s]
1x10 [50s]
1xfailure [40s]
Seated Calf Raises:
3x10 [90]
I do this mainly to give myself a rest between the first half and second hehe. but, calves need to be done every day.
Lat Pull Downs:
1x10 [120]
2x10 [135]
1xfailure [105]
do wide grip, it flares the lats out more.
Incline Dumb Bell Fly:
2x10 [45s]
1x10 [50s]
1xfailure [40s]
so thats decline...yeah, do the incline version
lock those elbows. The pec exists to draw the arm across the chest, so this should be your though. focus on not using shoulders and triceps. Flex that stomach so your lower back doesnt arch.
Seated calf raises:
3x10 [90]
abs:
I usually just use the machine because I figured out a way to make it bad ass. Lower the legs so they are more extended than curled. Set chest pad to farthest position back. Explosive curl half way down and then stop and finish it slowly. Have the hips rolled forward like you're humping something so the target moves to your lower abs. hold the crunch as hard as you can for a full 1 second count. Slowly go back up but dont let it rest.
I can usually bust out 3x15 on 80lbs with this. Rips you up! its awesome.
other than that for the serratus (rib-like muscles) id do these:
there are a lot of different ways to do this try out multiple techniques until you feel that your arms, neck, and back (and weight of upper body) ARENT doing the work and your abs ARE.
i do 3x20 on 140 lbs with those. Again holding the crunch tightly at the bottom.
abs and calves are done every day.
ill put in the Leg and Arms routine shortly. |
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| Googooly |
wow nice photos mate. wish i could afford going to gym, so I could use your guid...
Im sick of doing pull ups and push up everyday, i dont get much out of it :( |
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| wwu.punisher |
Walker is a big pansy.
BTW, are you going to Deep Dish on Friday, fool? |
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| Orbax |
| wide grip chins will get you somewhere, but pushups not so much hehe.if you got a pair of 40 lb Dumb Bells you could work shoulders, chest, back, lats, forearms, and abs effectively. Might be worth the investment :) |
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| Googooly |
| quote: | Originally posted by Orbax
wide grip chins will get you somewhere, but pushups not so much hehe.if you got a pair of 40 lb Dumb Bells you could work shoulders, chest, back, lats, forearms, and abs effectively. Might be worth the investment :) |
whats wide grip chins? :)
and how much is 40lb in kg, bcoz im not good with lb and stuf :F
oh by the way whats your guid on back and lower back and around love handle area, considering yours is PERFECT! lol :D |
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| Orbax |
wide grip chins are when you spread hands about 3 hand widths past shoulder width on each side and do chinups where the bar touches chest :)
40lbs is 18.18kg
uhm, that picture shows my bitch back :P the last couple of months have been a lot nicer to them. But those ab workouts are more CORE workouts than anything. The core is the abs, obliquies, lower back, lower middle back...everything that keeps you from flopping around like a sock puppet that is in the waist area.
for the "bull horn" looking muscles that curve around the front of your hips side bends are great. Put a weight in OEN hand, not both, and lean way over sideways and then do a rotating crunch as you come up...so imagine if you were doing a twistying crunch laying on your back...now stand up and do that with a weight in your hand but once you are upright do a side bend too hehe...gah, wish i had an animation for them, ive modified the normal one to be more effective...
edit:
that but with a twist to the front and raise your heel off the ground to really focus that muscle. |
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| nchs09 |
| wut about work out tips with no equipment wut so ever ? |
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| Googooly |
| quote: | Originally posted by Orbax
wide grip chins are when you spread hands about 3 hand widths past shoulder width on each side and do chinups where the bar touches chest :)
40lbs is 18.18kg
uhm, that picture shows my bitch back :P the last couple of months have been a lot nicer to them. But those ab workouts are more CORE workouts than anything. The core is the abs, obliquies, lower back, lower middle back...everything that keeps you from flopping around like a sock puppet that is in the waist area.
for the "bull horn" looking muscles that curve around the front of your hips side bends are great. Put a weight in OEN hand, not both, and lean way over sideways and then do a rotating crunch as you come up...so imagine if you were doing a twistying crunch laying on your back...now stand up and do that with a weight in your hand but once you are upright do a side bend too hehe...gah, wish i had an animation for them, ive modified the normal one to be more effective...
edit:
that but with a twist to the front and raise your heel off the ground to really focus that muscle. |
I know exactly what you mean mate, but should I do that with 18kg weight, or I should use less wirgh for my sides and lower back?
I think I need to go to sport shop and buy some wieght and stuff :D
edite: just saw the animation, ok how many sets and routin do I day everyday? :) and what weight please? |
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| Orbax |
| quote: | Originally posted by nchs09
wut about work out tips with no equipment wut so ever ? |
run, cuz youre basically ed so might as well have low fat content hehe.
but other than that...pushups with a backpack full of books....situps, suicide crunches...
you can do things for your legs where you crouch down as far as you can go and then jump up as far and hard as you can. Gets you pretty good...not a lot to do for legs, chest, and back without weights though :\ |
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| Orbax |
| quote: | Originally posted by Googooly
I know exactly what you mean mate, but should I do that with 18kg weight, or I should use less wirgh for my sides and lower back?
I think I need to go to sport shop and buy some wieght and stuff :D |
i only use 18kg weights...I can destroy myself with half that weight for most muscles. Its all about intensity :D |
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| Googooly |
| quote: | Originally posted by Orbax
i only use 18kg weights...I can destroy myself with half that weight for most muscles. Its all about intensity :D |
cool, so I dont need to buy lods of wieght either!! man im going to get there!! hehe
im really happy with my body at moment, but just my lower back and saides and lovehandle area wich pisses me off :/
oh by the way I just tryed twisting to the front while raised my heel off the ground, and i have to say it hurts the muscles even without any wieght lol... very nice.  |
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| SAEBodybuilder |
Just my two cents:
Beginning bodybuilders (or anyone loooking to put on a few pounds of muscle) need to focus mostly on large compound movements that not only involve many different muscles at once, but also involve a large amount of weight to be moved. Bascially, Flat bar bench, Deadlifts, and Squats are the three excerises that your routine should be built around. Heavy deadlifts and squats will do more for your total body muscle growth than any other exercises period. Beginners should make sure their form is perfect on these excerises before trying to stack any weight on the bars, however, becasue these are the excerises that can hurt you if done incorrectly. Don't let that scare you however: any and all successful bodybuilders will tell you the most importnat excerises for putting on muscles are the big three. Other excerises should be added in addition to (not in place of) these larege movemnts. For example, back day would begin with 4 or 5 sets of deadlifts (assuming your you've already taken a few weeks to get your form togehter) then 3 sets of pullups (pullups do much more work for you than pulldowns do, so if you can do more than a few pullups stick with them) then you'd finish off with 3 sets of shrugs and then 2 or 3 sets of rows to exhaustion.
And also, if I may add, after your warmup sets EVERY SET YO DO SHOULD BE TO FAILURE. PERIOD. IF you're on your third set of chest and your benching 225 and you are supposed to hit 8ish, and you hit 8 and you can do more, DO MORE! Every set you do, (warmups excluded) should always be to failure. The key is to try to aim your failure to co-incide with your target reps. So if you're aiming for 10 reps on a certain set, chose a weight that you think should be 10 reps. ONce you hit ten reps, if you can still force 2 more out, do them, and then makre sure the weight goes up the next time around.
Furthermore, almost no bodybuilders on an amateur or a professional level work abs or calves everyday. Many work them twice a week, but none do them every day. Muscles need rest days to grow rebuild from teh workout when you basically tore them down. No muscle in your body fully recovers in less than 24 hours after a good workout. If you can honestly do an ab workout the day after another workout, you didn't push nearly hard enough your first day. Maybe calves and abs might recover faster than other muscle groups (this is debatable) but no trainer in his right mind would advise anyone to work any muscle every day of the week.
If people really want some bodybuilding advice you shouldn't be in a trance forum lookign for help - you should be in a bodybuilding forum - of which there are tons. http://www.muscletalk.co.uk is my favorite, the people are very friendly, advice is top-notch, and it happens to be the UK's most popular fitness board so there are some quite knowwledable people on there.
Oh, and I'm a competitive bodybuilder FYI. Been on stage 3 times so far over the past 4 years... |
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