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Author Topic: Need help finding the right program  (Read 3096 times)
Unknown8471
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« on: January 02, 2006, 01:15:58 AM »

I just started body building last week but so far my training program has consisted on what macheans are avilible in my gym. i work evry mucel grewp but i was wondering how i shuld brake the mucel grewps down and how much of each exersize i need to do.

P.S. pleas forgive my bad spelling i am hevaly dislexick.
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unknown
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« Reply #1 on: January 02, 2006, 01:42:06 AM »

honeslty dude there is so much you can do and so much shit that works or doesnt work so just find what works for you it takes time but its the best way just buy any bodybuilding magazine and read those sample workouts there all the same and go from there
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Bluto
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Well?


« Reply #2 on: January 02, 2006, 08:09:07 AM »

I just started body building last week but so far my training program has consisted on what macheans are avilible in my gym. i work evry mucel grewp but i was wondering how i shuld brake the mucel grewps down and how much of each exersize i need to do.

P.S. pleas forgive my bad spelling i am hevaly dislexick.

well if youre serious about weightlifting you should get an instructor, at least for a few times so you get the hang of it, or go get some videos at least to watch how theyre done and get a few ideas.

there's many variations on training programs, youll find plenty searching the forums or google. but most people train 2 musclegroups per session. so let's say you work out 3 times a week it could be:

mon: chest/shoulders/triceps

wed: back/biceps

fri: legs/calves/abs

or something like that.

do 3 sets per exercise, 10-12 reps or more to get the feel for the exercise. it's hard to give so general advice, you'd really be better off with an instructor or a personal trainer for a little while.

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Z
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« Reply #3 on: January 03, 2006, 08:18:02 AM »

I do one muscle group a week as follows

Mon is chest
Dumbell presses 4 sets of 8-12 reps....your looking for failure on every set.
Inlince bench or smith 4X8-12
Cable or dumbell flys 4X12

Tuesday is back
behind the neck lat pulldowns 3X8-12
in front lat pulldowns 3X8-12
Close-reverse grip front pulldowns 4X8-12
One arm dumbell rows/barbell rows 4X8-12
Straight arm lat presses 4X8-12

Wed is shoulders
Dumbell press 4X8-12
Wide grip upright rows 4X8-12
Front laterals 4X8-12
Bentover rear laterals 4X8-12

THurs is legs
Squats 3X8-12
             2X5
             2X10
LEg presses 4X8-12
Single leg ext.  4X8-12
Straight leg deadlifts 4X8-12
lying single leg curls  4X8-12

Friday is arms (everything is 4X8-12)
One arm dumbell curls
Tricep pushdowns
Barbell curls
skull crushers
Incline dumbell curls
dumbell kickbacks
then something with cables for bis
rope pushdowns.

Calves I hit every day except for leg day
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gibberj2
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« Reply #4 on: January 03, 2006, 04:22:44 PM »

dont read the magazines. they're full of crap and those workouts are not for human beings. they're for animals with tons of muscle from years of training who recover faster than regular people because of the drugs. if you have hardly no muscle at all try Vince Gironda's beginner workout.

http://www.teenbodybuilding.com/callum14.htm

if you've worked out before and are pretty strong but just don't know what to do as far as a serious routine you can try each muscle one day a week thing. which is what most people do.
There's lots of info on the internet but be carefull about overtraining. diet of course is important. if you wanna get big eat 1.5g of protein per bodypound or more. optimum nutrition gold standard is the best quality for value protein. don't buy weight gainers you can make your own with protein powder and just add a bunch of stuff. i do chocolate flavor protein, peanut butter, milk and fiber powder. when you eat a lot you better have your fiber or you'll have problems.

the other day in the gym there was this juice up trainer training a 15-16 year old kid and this man at the same time. he was making them both do what must have been like 30 sets of bicep curls. the man looked like a regular guy, had okay arms but the kid was like 115 pounds. never get into that crazy over training/ arnold schwarzenegger each muscle 3 times a week, working out twice a day... i dont believe arnold actually did that stuff but if he did... he's not a human being.
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« Reply #5 on: January 12, 2006, 09:45:02 PM »

first decide what your goals are. get some books on basic anatomy so u can understand how the body functinons...then apply basic exercise principles via more books.  small steps first bro.  don't develop bad habits from the begining.
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« Reply #6 on: January 12, 2006, 09:58:43 PM »

do fullbody workouts, some basic exericses, 3 times a week. I think msot of your exercises should be done with barbells and machines..more with machines actually. Dont forget to include bodyweight exericses like pullups, dips and pushups.
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« Reply #7 on: January 13, 2006, 05:01:28 AM »

I'd go with something like what GETBIGGER posted, however I would include deadlift from the beginning on back day.  I would also go with less intensity the first couple of weeks.
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gibberj2
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« Reply #8 on: January 13, 2006, 07:28:48 AM »

if he just started bodybuilding that's too much work
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HICKSON
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« Reply #9 on: January 13, 2006, 07:44:52 AM »

Finding a right program takes a couple of years of self body experience. just keep w/ it and as JPM would say.....

KISS...(KEEP IT SIMPLE STUPID)

Not calling u stupid but read on here for awhile and you'll know what I mean...
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haider
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« Reply #10 on: January 13, 2006, 09:24:35 AM »

yes, and I believe JPM would also agree that you need to start out with a very basic fullbody workout regimen 3 times a week. Let me layout one for you right here

HackSquat or Leg Presses
Leg Curls
Standing Calf Raises
Dips(assisted if u arent able to do them yet)
Chinups(assisted if u arent able to do them yet)
Machine Shoulder Press
Tricep Pushdowns
Db Curls
Hyperextensions
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Unknown8471
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« Reply #11 on: January 19, 2006, 02:08:07 PM »

thanks for all the advice. im still loking for a good program but i have one that is working for the moment. if you have eany more advice feel free to post
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unknown
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« Reply #12 on: January 20, 2006, 07:37:02 AM »

if he just started bodybuilding that's too much work

No it's not, especially if he takes it easy on the weight.


Point is Unknown.....it will take years for you to find out what works best for you.  Just keep trying things until you find something you like.
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Unknown8471
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« Reply #13 on: January 27, 2006, 12:39:27 PM »

when i train shuld i train all my mucel grewps in one day or brake it up over sevral days?
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unknown
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« Reply #14 on: January 27, 2006, 01:25:24 PM »

when i train shuld i train all my mucel grewps in one day or brake it up over sevral days?
definatly break it up.
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« Reply #15 on: January 27, 2006, 01:49:09 PM »

Yea split it. This is an exaple... how i do it.

tuesday
-Back and hamstrings
thursday
-Chest and triceps
Friday
-Biceps (by themselves because they need special attention right now)
Sunday
-Shoulders and Quads

A muscle that you want to focus on most you can do by itself one day. A muscle that is your strong point you can do second. For example I have legs but not a lot of shoulder so I do shoulders first and then quads.
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gibberj2
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« Reply #16 on: January 27, 2006, 01:51:01 PM »

if you're a really weak kid or never worked out at all you should do 3 full body workouts a week but i think you can handle bodybuilding which is hitting each muscle hard.
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haider
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« Reply #17 on: January 27, 2006, 07:37:07 PM »

DONT  FUCKIN DO A ONCE A WEEK SPLIT  Angry DONT EVEN GO THERE, DAMNIT

you need to pick a couple of simple compound exercises and do them very frequently(kind of like the workout I layed out earlier), please trust me on this.
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Unknown8471
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« Reply #18 on: January 27, 2006, 11:53:38 PM »

i have been training for football for the past 2 years. im not super strong, but im not pathetickly week ither. i dont know a lot about whate lifting. but i have an understanding of some vary basick consepts.

by the way im going to give your program a try
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