Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: stockykid on December 23, 2005, 07:02:49 AM
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Well, as soon as I can lift again , after the 27th , I want to start body building. I can't lift yet because i am healing from my hernia surgery. I need some advice on how to start bodybuilding. I already followed a work out plan but it wasnt for body building.
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this is a Man's sport.
Said the Jedi Knight. ;D
I started last year at about this time when I had just turned 17. I have made really really good progress already. I just read all the articles I could and started out with this program: http://www.ast-ss.com/max-ot/max-ot_intro.asp
Plus someone, I don't know who told me about K.I.S.S (Keep it simple stupid). That helped a lot.
Good Luck
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there are plenty of bodybuilding sites around...
READ....
http://www.google.com/search?hl=en&q=bodybuilding
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First things first. Tell your Doc that you plan to start lifting weights. There are age concerns to think about (ie. growth plates). If you are already a big kid you may be fine.
after that... for a young guy I'd suggest covering all the bases and looking at strength first.
try to work a full body routine 2 to 3 times a week.
make sure you work deadlifts, benchpress, and squats into your routine.
NEVER let pride decide your workout weight!!! Be STRICT about your form, never sacrifice more weight for form!!
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jackcheze knows his shit..good advice man.
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full body routine 2 to 3 times a week.
1960 called. They said they want their routine back.
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Try a 3 day a week program, hitting each muscle once a week. Avoid overtraining. You could do "push" (chest, delts, tri's) on monday. "Pull" (back, bi's) on wednesday. And legs on friday.
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gee loomis... um 1960 called they want their routine back...
did you just bag on me then repeat what I said??? Punch yourself in the head genius
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did you get your hernia from weight lifting Stocky Kid? I doubt you are a very good wrestler if you are stocky and refer to yourself as a kid. Wresting is also a man's sport. You have to make weight in wrestling and if you are stocky and chubby you probably werent very good at wrestling and bodybuilding will be no different. In fact bodybuilding is 100 times harder mentally and physically. We cant all be bodybuilders. Have you looked into competitive eating. They welcome stocky kids.
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and JediKnight was formerly known as the Star wars kid, you know how in shape he was from his video on the internet
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Jack,,u were a great teacher
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and JackCHeze was formerly known as the Chesse Whiz Boy,,and we all know that you have never got any ass except from your dad and that darn Chesse Whiz Bottle.
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Not that i am using one right now, but ur saying full body workouts dont work........there an awesome workout if put together properly,right exercises etc.
davie
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gee loomis... um 1960 called they want their routine back...
did you just bag on me then repeat what I said??? Punch yourself in the head genius
I thought you said "full-body routine 2-3x a week". I said, split the body up into 3 training days and hit each muscle once a week. How is that repeating what you said?
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"punch yourself in the head genius" almost made me laugh out loud though. ;D
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i think that 16 might be too eaily to train to be a bodybuilder. bc you dont know if your body has stop growing. thats not to say that you cant workout. but to train as a bodybuild is more as a lifestyle then anything. have some fun while you can, i wish that i didnt became a die-heart bodybuilder in high school. bc i had to get things done and train/eat/sleep and start over.
i would strongly suggest that you talk to your doctor. abot weight training after a surgry. having surgry done changes things i.e. recovery from diffement kinds of stess.. so its hard to recommend something to you.. bc you have to how you body deals with the muscle stress
you can always just lift for fun.
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take back what I said..
Fullbody routine 3x a week IS going to give a beginner THE best gains..NOT hitting each muscle once a week on a 3 days/week split.
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there are plenty of bodybuilding sites around...
READ....
http://www.google.com/search?hl=en&q=bodybuilding
Yeah! what do you think this is... a "Training Q&A forum or something where you can ask Questions & get answers? ::)
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if i had known what i am about to tell you when i first started at your age - i would have probably been a good 20kg heavier than what i am now.
i trained so hard - harder than anyone - lifting as heavy with as good form as possible.
YOU NEED TO HIT THE WHOLE BODY TWO OR THREE TIMES A WEEK.
squat
bench press
pull ups
bicep curl
close grip bench press (or other tricep exercise)
this is al one work out.
look at http://www.hypertrophy-specific.com/hst_index.html
do this for at least 9 motnhs to a year. then you have your base.
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take back what I said..
Fullbody routine 3x a week IS going to give a beginner THE best gains..NOT hitting each muscle once a week on a 3 days/week split.
Define beginner. Are you just talking about the first few months where your getting used to the form and the different excercises? Then MAYBE fullbody workouts are ok. Beyond that, you gotta have a split.
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I won the Teen California under 18 for bodybuilding. This kid at 16 is fat and stocky and already has a hernia. Forget bodybuilding kid. You dont have it in you. You say you are a wrestler but you are stocky and fat. How could you make weight. If you competed against heavier guys chances are they were built and strong not stocky..if you sucked at wrestling,,you are not gonna do anything with bodybuilding,,sometimes the truth hurts..everyone cant do this..so take my advice,,,take up Checkers before you drop a bar on your chest and really hurt yourself.
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The best things you can do is to hit it hard and consistently. Stick with the basics, and learn proper strict form, this is the key. Here are some examples of what I mean by basics:
Chest- stick with Incline, flat and decline bench, as well as heavy dips and pullovers
Shoulders- overhead presses, upright rows, shrugs
Back- deads, chins, bent-over-rows, seated rows
Legs- squats, leg press, lunges, stiff-leg deads, lying leg curls, standing calf raise
Bi's- BB curls, DB curls, revers-curls
Tri's- close-grip press, skull crushers, press downs
Stick with these basics I just laid out. There is no need to build your routine around other exercises, such as flys, leg ext, lateral raises. or any more isolated movements. Sure, you can add some other exercises in there for some variety, but your core routine for now should revolve around the basics laid out. You are at the point to where you need to be concerned with building a solid base, and worry about the other stuff later.
Also, you need to make sure you are eating enough food to grow, if you don't you'll end up thinking like a lot of guys do, that you are a hardgainer. Most of these guys, not all but most are not really hard gainers... they just don't eat enough, drink enough water, or get enough sleep.
Listen to your body, experiment with different training splits and find what works for you, and if you do all this, I promise you that your progress will be great.
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this kid will work out for a week then quit,,u are wasting ur time giving him advice,,teaching a kid the basics of bodybuilding is not gonna do anything for him,,u think he knows what skullcrushers are,,hell no,,and i am not being a dick,,i am being real jerk,,,fat boy needs to stick to eating double stuff oreos...it takes alot more than just basic movements to become a bodybuilder,,nutrition is key ,,supplements...if the kid doesnt know anything then he is not gonna make it,,,it's like teaching your mom that she is proud of you,,when in fact Benfun7..she feels like she made a mistake when she had u..
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if u just going to workout like at week or two then no routine can add mass in two weeks and quite. its better to have fun and do whatever exerise you want. bc your just going to waste time with a full bbing routine
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I won the Teen California under 18 for bodybuilding. This kid at 16 is fat and stocky and already has a hernia. Forget bodybuilding kid. You dont have it in you. You say you are a wrestler but you are stocky and fat. How could you make weight. If you competed against heavier guys chances are they were built and strong not stocky..if you sucked at wrestling,,you are not gonna do anything with bodybuilding,,sometimes the truth hurts..everyone cant do this..so take my advice,,,take up Checkers before you drop a bar on your chest and really hurt yourself.
punch yourself in the head genius.
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BenFun...u are a sick puppy,,is that your son or is that u,,,i would never send a personal message to anyone..
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I am just being honest,,but someone that has to post a fake picture of someone and a fake qoute,,give me a break,,it's easy to fool people on the internet,,i live in California,,San Diego...if u want to see the real me,,come down and see me,,,, or look me up..i won the Teen California 10 years ago.
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Kid,,the main thing about bodybuilding is being consistent,,train hard and most important is LOVE what you are doing..I love to workout and stay healthy.
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Kid,,the main thing about bodybuilding is being consistent,,train hard and most important is LOVE what you are doing..I love to workout and stay healthy.
true stuff
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I started lifting at 14; the workouts Loomis and the other guys posted should be good beginner routines. Start out easy using perfect form and you won't disappoint yourslef one bit.
And another thing...
It appears Jedi Knight has spent too much time with his lightsaber up his ass, so it will do some good to ignore him. Even if you are stocky (which Jedi evidently takes to mean fat as hell) it will give you some body weight to work with and will probably help you get stronger quicker. Good luck buddy.
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Define "stocky".
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kid remember one thing..............the key to success is steroids, steroids, and more steroids
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kid remember one thing..............the key to success is steroids, steroids, and more steroids
hahaha that was as good as "Punch your self in the head genius" :P
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here is a basic starter routine...
monday- abs/chest/back
wednesday- shoulders/arms
friday- quads/hams/calves
all other days rest, you grow when you rest, not in the gym
Notes:
- 5- 10 minutes cardio as warm up before each workout
- 5-10 minutes strecthing muscles to be worked prior to weight session
-each body part do two basic exercises, 1 warm-up set followed by 2-3 working sets for 8-10 reps w/ good form,** IMPORTANT weight should be heavy enough for you to fail on the 8th-10th rep, if you can do more than 10 reps increase the weight.
- use weight belt to protect your back when doing squats and deadlifts...
-use a spotter when doing babrell bench presses
- rest 1 minute between sets and drink plenty of water before,during and after your workout
Sample workouts;
chest- barbell incline bench press
dumbell flat bench presses
back - barbell rows
deadlifts
shoulders barbell military press
dumb side laterals
bent dumb rear laterals
biceps barbell curls
dumbell curls
Triceps dips
pressdowns
abs crunches
leg raises
quads barbell squats
leg press
hams lying leg curls
seated leg curls or stiff legged d-lifts
calves seated calve raises
standing calve raises
traps- (work w/ back) barbell shrugs
forearms(work w/ biceps) barbell wrist curls
barbell reverse wrist curls
cardio
do cardio your choice for 20-30 minutes after your workouts, do intervals, do not do entire session on one level
nutrition:
shoot for protein 1 gram per pound body weight and carbs 2 grams per pound of body weight, adjust according to your goals
6-8 meals per day
protein use lean meats such as chicken,turkey, fish and lean cuts of beef
carbs try brown rice, whole wheat pasta, oatmeal, yams..etc
fats should be flax, olive oil or fish oils, taken with each meal (capsules)
**each meal should combine a serving or protein, a serving of carbs and healthy fats 6 times per day
drink 8-10 glass of water per day
****before and after each workout drink:
1. 40 grams whey protein w/ 10 grams glutamine
2. creatine 5 grams w/ dextrose
- follow your diet even on your days off, maybe back off your carbs a little bit
Supps
multi
you can substitute1-2 meals with a MRP but whole food is better
have an MRP or protein drink between meals to add aditional protein if you need it
always make sure you are getting your protein and creatine before and after your workouts
other:
sleep: as much as you can spare, 8 hrs per day minimum, 10 is best
always strive to perfect your form in the gym while increasing your weights each workout
nutrition is more than half the battle
most of all have patience, rome was not built in a day
steriods- my opinion stay away from them
good luck
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awsome advice for the kid wiseyguy
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You got a lot of solid advice from Loomis, FlexGuns, and Wise Guy.
If you make weightlifting part of your life, keep it simple, but challenging and fun, rather than making it something you HAVE to do at this point, and always stay with good form, then you will have success with it in time.
As for the negativity listed about your motives.. what I see is you have a great chance right now to prove the doubters wrong by sticking with a plan. Take that challenge!
Good luck-- Keep us posted.
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Well Thanks everyone for the help, except JediKnight. By the way STOCKY does not mean short and fat. It means short and built , i think you are thinking of HUSKY. I am not fat and short. I am 5'4 and I am 155 pounds. I didn't get a hernia lifting, i had one when i was little and the operation wasn't effective enough, so i got another one. I was good at wrestling and was lifting 3 days a week b4 my hernia, doing a different section of my body each day, it was for a wrestling pre season strength training. I have been lifting and am actually strong. I just want to get stronger and in better shape. And yeah i have heard of skull crushers i did them for day 3 of my work out plan when i lifted.
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" In fact bodybuilding is 100 times harder mentally and physically.".. i dunno if i agree with that... i wrestled for 7 years, its some tough shit man..but i guess it depends on who ur coach is and how hard you train...
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yeah wrestling is physically and mentally tough its no joke. We have college level pratices. It very hard and u cant stop because there is a coach, with lifting you are you're own coach and you can crack easier.
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First things first. Tell your Doc that you plan to start lifting weights. There are age concerns to think about (ie. growth plates). If you are already a big kid you may be fine.
after that... for a young guy I'd suggest covering all the bases and looking at strength first.
try to work a full body routine 2 to 3 times a week.
make sure you work deadlifts, benchpress, and squats into your routine.
NEVER let pride decide your workout weight!!! Be STRICT about your form, never sacrifice more weight for form!!
There is no evidence that lifting weights has any effect on the growth plates. I think that myth was debunked 50 years ago. ::)
It's amazing how clueless the people on this board are when it comes to training. I've never seen so much shitty advice being given out on one board.
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It's amazing how clueless the people on this board are when it comes to training. I've never seen so much shitty advice being given out on one board.
Agreed, there is a lot of bad advice on this board, but it's the same on any board. That said, there is still some very good advice being given out, you just have to wade through the bull-shit. So put on your waders and a good pair of big rubber boots and dive in ;D
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kid. just keep working at it, and you'll put on the size. i used to be called "stocky" at one time too. i'm 5'6, and now i weigh 193lbs! (yup, i'm a little overight!) your size sounds pretty decent. do you have a pic?
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I won the Teen California under 18 for bodybuilding.
Still waiting on that pic that makes us all look like shit...
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whatever your workouts man be consistent and eat good, i used to have to cut weight and ate like shit most of the time and im telling you its so much easier to make weight when you dont have to drop 10 or 15 lbs. Try weighted dips for tris man they are like squats for the upper body.
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Get plenty of resteat well and train hard,read the magazines as well for likes of Muscle and fitnes which I would suggest to read when starting out on you bodybuilding journey. When you turn novice starting read Flex which keeps you update on what the pros have been up to etc.
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I see loads of kids who train at my gym after school, doing nothing but bench and preacher curls, with strip sets, and pretty much just there 1 rep maxes All taking creatine, and trying to impress the gals in there year at school.
None of them are growing much.
Stick with basics, learn how to squat bench,row,press properly, if u wanna do arm work (which u might not have to if ur squatting rowing benching heavy), then add dips and BB curls/chins.
Do that in hle body routine, or upper lower split....eat mod carbs and a butt load of protein aswell, and ul defo see at difference.
I tried various splits wen i started and they didnt work,i thot the more i do the better, i wish id done less work, but more intensly!!
If u want add sum interval cardio on days off the gym (gym it mon,wed,fri) e.g. tuesday and thursday, and have weekends off.
Once ur getting all that down and are moving sum weight,mayb add in olympic lifts e.g. cleans/clean and press/high pulls/db bb snatches etc.
Trust me, if u increase ur squat/bench/row/shoulder press by 20Kg's (or more) each, over the next year (and ur eating enough). Ur gonna b bigger, guarenteed.
After that u can decide wether u wanna get all fancy with isolation xcercises or not.
davie
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The one piece of advice I would give is to keep a journal. It is an awesome motivational tool. Write down every work set that you do. That way when the gains stop coming as quickly you can still realize that you are making progress when you get just one more rep out of one more set than the week before. Also, it is huge boost to look back 6 months and see how much stronger you have gotten.
Get one of those composition notebooks as they can take the beating of being tossed to the gym floor.
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Spend less time bashing people that are asking for help in a TRAINING Q&A and go lift if u know so much. its ridiculous how many garbage responses people get from from internet tough guys that think they know everything. With my experience i started with full body 2-3 days a week and it did wonders for my strength so i could begin a solid split routine without quick muscle fatigue. it was the best advice that i received from the 2 personal trainers that happen to be in my family. i also see it being applied to beginners in my local gym by personal trainers. Try it out for a couple weeks. everybody's body is different. first learn to listen to your body. it is one of the most important steps.
Personally i started with a full body 2-3 a week and traveled to a push/pull/legs until i was advanced enough to reside in a 1 group per day routine(cardio mornings). i went from 180lb 14%BF(6'2)---> to 230lb 8%BF (6"4) over a 2 year period with this process.(diet accordingly of course).
P.S. listen to everyone that told u to read as much as possible. take everything, however, with a grain of salt.
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16 year old kid when you decide to compte.My advice is to attend five shows which would give you an idea on what the venue is like were the show is being held plus I would suggest attending the pre jugeing which means the athlets get through the diffrent complasry poses.Plus the evening show as well which is very exciting plus lots of fun as well.
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BenFun...u are a sick puppy,,is that your son or is that u,,,i would never send a personal message to anyone..
Jesus, kid, you've been trolling this site for TWO years :o ::) Get a life and try lifting weights sometime. It's pretty fun.
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I think this kid has to get his diet in check, then pik sum basics and either do them full dody....uper/lower....push/pull....or ina a split routine.
Its not hugely important to start with, id say aslong as he isnt over training as his diet is in order he will grow on any routine, which is the same for most of us.
yes some routines are better than other for each individual, and some set/rep ranges work better....but if ur diets on and ur eating more than enough good food, then ost routines will produce benifits and gains.
So to stockykid, id say its probs better u keep it simple, and is better u do to little in the gym rather than too much. Not enough work done properly with good diet will produce results.
Too much work done correctly or incorrently even with a good diet will bring sum gains but will sooner rather than later burn u out, and may even lead to injury.
davie