BBwil
11-03-2002, 04:43 PM
Beginning Bodybuilding Guide
By Teen Bodybuilder Wil Spencer
This is an article for bodybuilders or athletes who are just beginning or haven’t trained for a while. In this article I will talk about the following:
-Nutrition
-training
-designing a workout
-supplements
-and excercises
This is my first article so tell me what you think about it. Also, if you want more in depth articles about some topics see my specific articles such as abs, nutrition, training, etc., when I post them, or email me at kpwilsp@aol.com. I don;t have very many excercises listed because these excercises are the most basic ones and there are practically thousands in the history of bodybuilding.
Training
Training is an essential to be in good health. Keep this in mind though, in order to have big muscles you must have genetics and a body that will allow this. When training theses are some ways to train: Split Training, Light and heavy days, and pyramid training. Split training is when you train certain muscles on certain days:
Example-Mon. abs/chest
Tues. quads and hamstrings
Wed. shoulders/biceps/triceps
Thurs.forearms/calves
Fri. Running/ aerobics
Light and heavy days are when you lift high amounts of weight for as many reps as you can, maxing out, and lifting lighter amounts of weights for more reps onm another day.
Example: Bench 275 for 3 reps in 10 sets, Bench 160 for 15 reps in 10 sets. Pyramid training is the process where you lift light amount of weight and gradually increase the weight.
Example-50% of max for 12 reps
60% of max for 10 reps
70% of max for 8 reps
80% of max for 6 reps
90% of max for 3 reps
100% of max for 1 rep
Pyramid training is not good to do when you are tying to lift you’re max because it tires you out. Pyramid training is meant for increaing muscle endurance, not your max bench press.
Stretching and warming up is something I think is important so you can do better and go without injury. Stretching increases your flexibility and warming up helps you get your muscles ready to lift weights.
Excercises
Shoulders-The muscles that run from the top down to the middle of the arm.
-Shoulder Press-Sit on a bench with a dumbell in each hand. Bring dumbells up to shoulder level and press straight up and slowly bring them down.
-Shoulder shrugs- Grab a pair of dumbells or a barbell and shrug your shoulders.
-Lateral raise-grab a pair of dumbells and bring them to your sides. Then lift your arms up and out until they are about at shoulder level. Then bring them back down.
-Front raise-take a pair of dumbells and bring them to your sides. Then bring one of them out in front of your face and bring it back down. Then do the same thing with the other arm.
Biceps/Triceps/Forearms-The muscles from you wrist to the middle of your arm.
- bicep curls-grab a barbell or a pair of dumbells. Bend your elbows and curl the weight. Just a tip; stand against a wall so you don’t use your back for momentum.
-concentration curls- get a pair of dumbells and sit on a chair or bench. put your elbow against you thigh. Then curlm the weight.
-hammer curl- Same as a curl,but keep your hands facing in.
-triceps kickback-get a dumbell in one hand and place your other hand on a bench and bend your elbow at a 45 degree angle. Then straighten your arm.
-bench dip-put your hands on a bench andbend your elbows until your butt almost hits the floor. Then push back up.
-wrist curls/reverse wrist curls- get a dumbell and curl your wrist. For reverse curl make sure your palm is facing down.
Upper/Middle/Lower back-The upper part of the back of your body
-one arm dumbell row-Stand beside a bench with a dumbell in one hand and put your other hand on the beng. Then pull the hand with the dumbell up.
-deadlift- Bend over a pick up a barbell and try not to bend your knees.
-back extention- Lie on your stomach and put your legs out behind you and your arms out in front of you and try to stay on only your stomach.
Chest-your breast area
-push up- Lie face down with you legs out behind you. then bend your elbows and touch the ground with your nose. Then push back up.
-Bench press-Lie on a weight bench and put your fett on the floor or on the bench if you’re too short. Lift the bar off the rack and lower the bar until your elbows are slightly lower than your shoulders . Then push it back up. You can vary the adjustment of the bench: flat, incline, decline for a diffferent feeling.
-chest fly- grab a pair of dumbells and lay on a bench. Incline, flat, decline, it doesn;t really matter. Lower the weights until your elbows are under your shoulders. Then lift the dumbells back up and keep your arms straight out.
Abs- Your middle when viwed from the front
-ab crunch- lie on your back with your knees bent and your feet flat on the floor. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. You can also add weight like a dumbell or a weight plate to add resistance.
-reverse crunch- Lie on your back with your legs up, knees slightly bent, and ankles crossed. Lift your butt off the floor one or two inches by using you abs. Then return to your starting position.
-flex your abs- Flex your abs hard for 10 seconds. Then relax and do it again.
Butt and Legs- your rear and down
-Squat- get a barbell or a pair of dumbells. Sit back and down as if you were sitting in a chair and then stand back up.
-Kneeling leg curl- Kneel on your elbows and knees on the floor. Then straighten your leg and bend your knee.
-Side lying leg lift-Lie on the floor on your left side and raise your right leg to shoulder height. Then lower and do for as many reps as you loike then switch.
-Calf raise-stand on the edge of a step and raise your heels until you’re on your tiptoes. Then lower your heels back down.
-Donkey Kicks- Jump and kick your butt.
-Killers- Do 40 jumping jacks with just your legs and then do 40 regular jumping jacks. The do 20 donkey kicks and then 40 jumping jacks.
Designing your own workout
Designing your workout is something you should do as well as keeping a log and goals. You should design a workout also because it keeps you motivated and helps you from slacking off all the time. Designing a workout helps you from training a muscle two days in a row and training a certain muscle two days in a row is bad because it doesn’t give the muscle a chance to rest and grow so you might be losing muscle instead of gaining it. I use a split routine to keep myself from trainingh a certain muscle two days in a row and it goes like this:
Monday-Chest/Triceps
-Bench press- 3 sets/ 8, 6, 4
-Chest Flys- 3 sets/ 12, 10, 8
-Pushups- 3 sets/ 50, 50, 50
-Tricep Kickbacks- 3 sets/ 10, 8, 6
-Bench dips- 3 sets/ 15, 10, 6
Tuesday- Quadriceps/Calves
-Squats- 3 sets/ 8, 6, 4
-leg extentions- 3 sets/ 12, 10, 8
-calve raises- 3 sets/ 10, 8, 6
-weighted calve raises- 3 sets/ 10, 8, 6
Wednesday- back/biceps/forearms/wrists
-deadlifts- 3 sets/ 8, 6, 4
-dumbell rows-3 sets/ 10, 8, 6
-back extentions- 3 sets/ 10, 8, 6
-barbell curls- 3 sets/ 10, 8, 6
-concentration curls- 3 sets/ 10, 8, 6
-wrist curls- 3 sets/ 10, 8, 6
-hammer curls- 3 sets/ 12, 10, 8
Thursday- hamstrings/calves
-squat- 3 sets/ 10, 8, 6
-kneeling leg curl- 3 sets/ 12, 10 ,8
-calve raises- 3 sets/ 12, 10, 8
-donkey kicks- 3 sets/ 30, 25, 20
Friday- Shoulders
-Military press- 3 sets/ 10, 8, 6
-Side lateral raises- 3 sets/ 10, 8, 6
-Front raises- 3 sets/ 10, 8, 6
-dumbell shrugs- 3 sets/ 12, 10, 8
Saturday- Abs/ heart
-jogging- 3 mile jog
-sprints- 3 sets/ 100 yards
-weighted ab crunches- 3 sets/ 15, 12, 10
-weighted reverse crunches- 3 sets/ 15, 12, 10
Sunday
-rest
Nutrition
If you want to be a good bodybuilder or in good shape you must watch what you eat. According to the food guide pyramid this is suggested that you eat:
Fats, Oils, Sweets- use sparingly. Trgy to get some fat every day, but try to avoid saturated fat.
Milk, Yogurt, Cheese- 2-3 servings
Meat, poultry, fish, dry beans, eggs, and nuts-2-3 servings
vegetables-3-5 servings
fruit- 2-4 servings
bread, cereal, rice, pasta- 6-11 servings
YOu should try to space out your meals to 5-6 meals a day. If you are dieting, you should gradually decrease the amount of food you take in. If you just suddenly stop eating your body will react by storing the food you take in as fat. Bodybuilders should take slightly more protein than the average person, but not tons of it or you could be harming your kidneys. Stay away from fast foods and junk food if you want a healthy body. You should also try to take in at least 2 liters of water a day because muscle is made up of water.
Supplements
Supplements are good I think, but they’re expensive and some are bad for teens because they can harm your body. I only take multi-vitamins right now and as I get older then I will start to take other supplements.
By Teen Bodybuilder Wil Spencer
This is an article for bodybuilders or athletes who are just beginning or haven’t trained for a while. In this article I will talk about the following:
-Nutrition
-training
-designing a workout
-supplements
-and excercises
This is my first article so tell me what you think about it. Also, if you want more in depth articles about some topics see my specific articles such as abs, nutrition, training, etc., when I post them, or email me at kpwilsp@aol.com. I don;t have very many excercises listed because these excercises are the most basic ones and there are practically thousands in the history of bodybuilding.
Training
Training is an essential to be in good health. Keep this in mind though, in order to have big muscles you must have genetics and a body that will allow this. When training theses are some ways to train: Split Training, Light and heavy days, and pyramid training. Split training is when you train certain muscles on certain days:
Example-Mon. abs/chest
Tues. quads and hamstrings
Wed. shoulders/biceps/triceps
Thurs.forearms/calves
Fri. Running/ aerobics
Light and heavy days are when you lift high amounts of weight for as many reps as you can, maxing out, and lifting lighter amounts of weights for more reps onm another day.
Example: Bench 275 for 3 reps in 10 sets, Bench 160 for 15 reps in 10 sets. Pyramid training is the process where you lift light amount of weight and gradually increase the weight.
Example-50% of max for 12 reps
60% of max for 10 reps
70% of max for 8 reps
80% of max for 6 reps
90% of max for 3 reps
100% of max for 1 rep
Pyramid training is not good to do when you are tying to lift you’re max because it tires you out. Pyramid training is meant for increaing muscle endurance, not your max bench press.
Stretching and warming up is something I think is important so you can do better and go without injury. Stretching increases your flexibility and warming up helps you get your muscles ready to lift weights.
Excercises
Shoulders-The muscles that run from the top down to the middle of the arm.
-Shoulder Press-Sit on a bench with a dumbell in each hand. Bring dumbells up to shoulder level and press straight up and slowly bring them down.
-Shoulder shrugs- Grab a pair of dumbells or a barbell and shrug your shoulders.
-Lateral raise-grab a pair of dumbells and bring them to your sides. Then lift your arms up and out until they are about at shoulder level. Then bring them back down.
-Front raise-take a pair of dumbells and bring them to your sides. Then bring one of them out in front of your face and bring it back down. Then do the same thing with the other arm.
Biceps/Triceps/Forearms-The muscles from you wrist to the middle of your arm.
- bicep curls-grab a barbell or a pair of dumbells. Bend your elbows and curl the weight. Just a tip; stand against a wall so you don’t use your back for momentum.
-concentration curls- get a pair of dumbells and sit on a chair or bench. put your elbow against you thigh. Then curlm the weight.
-hammer curl- Same as a curl,but keep your hands facing in.
-triceps kickback-get a dumbell in one hand and place your other hand on a bench and bend your elbow at a 45 degree angle. Then straighten your arm.
-bench dip-put your hands on a bench andbend your elbows until your butt almost hits the floor. Then push back up.
-wrist curls/reverse wrist curls- get a dumbell and curl your wrist. For reverse curl make sure your palm is facing down.
Upper/Middle/Lower back-The upper part of the back of your body
-one arm dumbell row-Stand beside a bench with a dumbell in one hand and put your other hand on the beng. Then pull the hand with the dumbell up.
-deadlift- Bend over a pick up a barbell and try not to bend your knees.
-back extention- Lie on your stomach and put your legs out behind you and your arms out in front of you and try to stay on only your stomach.
Chest-your breast area
-push up- Lie face down with you legs out behind you. then bend your elbows and touch the ground with your nose. Then push back up.
-Bench press-Lie on a weight bench and put your fett on the floor or on the bench if you’re too short. Lift the bar off the rack and lower the bar until your elbows are slightly lower than your shoulders . Then push it back up. You can vary the adjustment of the bench: flat, incline, decline for a diffferent feeling.
-chest fly- grab a pair of dumbells and lay on a bench. Incline, flat, decline, it doesn;t really matter. Lower the weights until your elbows are under your shoulders. Then lift the dumbells back up and keep your arms straight out.
Abs- Your middle when viwed from the front
-ab crunch- lie on your back with your knees bent and your feet flat on the floor. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. You can also add weight like a dumbell or a weight plate to add resistance.
-reverse crunch- Lie on your back with your legs up, knees slightly bent, and ankles crossed. Lift your butt off the floor one or two inches by using you abs. Then return to your starting position.
-flex your abs- Flex your abs hard for 10 seconds. Then relax and do it again.
Butt and Legs- your rear and down
-Squat- get a barbell or a pair of dumbells. Sit back and down as if you were sitting in a chair and then stand back up.
-Kneeling leg curl- Kneel on your elbows and knees on the floor. Then straighten your leg and bend your knee.
-Side lying leg lift-Lie on the floor on your left side and raise your right leg to shoulder height. Then lower and do for as many reps as you loike then switch.
-Calf raise-stand on the edge of a step and raise your heels until you’re on your tiptoes. Then lower your heels back down.
-Donkey Kicks- Jump and kick your butt.
-Killers- Do 40 jumping jacks with just your legs and then do 40 regular jumping jacks. The do 20 donkey kicks and then 40 jumping jacks.
Designing your own workout
Designing your workout is something you should do as well as keeping a log and goals. You should design a workout also because it keeps you motivated and helps you from slacking off all the time. Designing a workout helps you from training a muscle two days in a row and training a certain muscle two days in a row is bad because it doesn’t give the muscle a chance to rest and grow so you might be losing muscle instead of gaining it. I use a split routine to keep myself from trainingh a certain muscle two days in a row and it goes like this:
Monday-Chest/Triceps
-Bench press- 3 sets/ 8, 6, 4
-Chest Flys- 3 sets/ 12, 10, 8
-Pushups- 3 sets/ 50, 50, 50
-Tricep Kickbacks- 3 sets/ 10, 8, 6
-Bench dips- 3 sets/ 15, 10, 6
Tuesday- Quadriceps/Calves
-Squats- 3 sets/ 8, 6, 4
-leg extentions- 3 sets/ 12, 10, 8
-calve raises- 3 sets/ 10, 8, 6
-weighted calve raises- 3 sets/ 10, 8, 6
Wednesday- back/biceps/forearms/wrists
-deadlifts- 3 sets/ 8, 6, 4
-dumbell rows-3 sets/ 10, 8, 6
-back extentions- 3 sets/ 10, 8, 6
-barbell curls- 3 sets/ 10, 8, 6
-concentration curls- 3 sets/ 10, 8, 6
-wrist curls- 3 sets/ 10, 8, 6
-hammer curls- 3 sets/ 12, 10, 8
Thursday- hamstrings/calves
-squat- 3 sets/ 10, 8, 6
-kneeling leg curl- 3 sets/ 12, 10 ,8
-calve raises- 3 sets/ 12, 10, 8
-donkey kicks- 3 sets/ 30, 25, 20
Friday- Shoulders
-Military press- 3 sets/ 10, 8, 6
-Side lateral raises- 3 sets/ 10, 8, 6
-Front raises- 3 sets/ 10, 8, 6
-dumbell shrugs- 3 sets/ 12, 10, 8
Saturday- Abs/ heart
-jogging- 3 mile jog
-sprints- 3 sets/ 100 yards
-weighted ab crunches- 3 sets/ 15, 12, 10
-weighted reverse crunches- 3 sets/ 15, 12, 10
Sunday
-rest
Nutrition
If you want to be a good bodybuilder or in good shape you must watch what you eat. According to the food guide pyramid this is suggested that you eat:
Fats, Oils, Sweets- use sparingly. Trgy to get some fat every day, but try to avoid saturated fat.
Milk, Yogurt, Cheese- 2-3 servings
Meat, poultry, fish, dry beans, eggs, and nuts-2-3 servings
vegetables-3-5 servings
fruit- 2-4 servings
bread, cereal, rice, pasta- 6-11 servings
YOu should try to space out your meals to 5-6 meals a day. If you are dieting, you should gradually decrease the amount of food you take in. If you just suddenly stop eating your body will react by storing the food you take in as fat. Bodybuilders should take slightly more protein than the average person, but not tons of it or you could be harming your kidneys. Stay away from fast foods and junk food if you want a healthy body. You should also try to take in at least 2 liters of water a day because muscle is made up of water.
Supplements
Supplements are good I think, but they’re expensive and some are bad for teens because they can harm your body. I only take multi-vitamins right now and as I get older then I will start to take other supplements.