My article (beginners might want to look here)

[Sychokid]

Originally posted by cheffrey19
This if my first post so bear with me... I know that cardio shouldn't be done before lifting as it will deplete my energy but if I drink a high-carb (high GI carbs) and high-protein shake immediately after lifting, would it be so bad to do about 15 min of high-intensity cardio after lifting? I ask because with my schedule and some transportation issues, it is really tough for me to get to the gym twice in a day to do cardio early in the day and lift later on. Also, I am bulking right now but I hesitate to completely cut out cardio because I don't want increase my BF% too much. Any feedback would be greatly appreciated.

Um, I think it would be ebst to do it on a seperate day but if this is what you can do, it is okay. I wouldn't do it because I would want my body to cool off after my workouts and get protein in fast. BUt if this is the only thing you can do, give it a go. (doing this after leg workouts might not be wise though )

[cheffrey19]

Thanks Sychokid, I think I will try and do it on separate days. I can't get to the gym almost every day but not twice in the same day. BTW, awesome post!! I wouldn't say I'm a beginner but I have definitely been given so much conflicting information since I played football in high school that I don't know what to believe sometimes. I really like the way you laid everything out so clearly.

[Sychokid]

Originally posted by cheffrey19
Thanks Sychokid, I think I will try and do it on separate days. I can't get to the gym almost every day but not twice in the same day. BTW, awesome post!! I wouldn't say I'm a beginner but I have definitely been given so much conflicting information since I played football in high school that I don't know what to believe sometimes. I really like the way you laid everything out so clearly.

Thanks.

You dont need to go to a gym. I do my high intensity cardio at my house. I just go running outside. I keep a stop watch to tell me how long to sprint/jog for. I find it better this way.

[cheffrey19]

Ideally, I would love to do that but I am recovering from a car accident and I can't really run, I can get a pretty high-intensity workout on the bike at the gym but I can't run fast enough to get my heart rate up. It's frustrating as it's been over a year since my accident but I was told I might not even walk again so I'm happy where I am.

[Sychokid]

Originally posted by cheffrey19
Ideally, I would love to do that but I am recovering from a car accident and I can't really run, I can get a pretty high-intensity workout on the bike at the gym but I can't run fast enough to get my heart rate up. It's frustrating as it's been over a year since my accident but I was told I might not even walk again so I'm happy where I am.

Ohhhh, sorry to hear that . I didn't know that you had an injury. Well try both things and see how it goes. You should be fine.

[raybravo]

Originally posted by Sychokid
I suggest doing cardio in the morning or something so it keeps your metabolism up the whole day. Also, don't go on a completly empty stomach. Something high in protein/low in carbs like beef jerkey or a protein shake never hurt anybody .

normally , i have my athletes do morning cardio , doesnt matter bulking or cutting . but ofcourse they're using anabolics , but still , even for a natural bber, a early morn use of ephedrine , caffine , yohimbine hcl , forskolin etc combo and a decent cardio after 30 mins wudnt hurt too much .
but ofcourse a good ol' protein meal will only help speed up the metabolism like u said , but i dont like it becos of the chance of gluconeogenesis occuring .

[brian.curran]

I am new here. And also new to working out. I need some help developing a workout. I am not too sure what kind of exercises to do. I have diabetes and trouble with my knees.

I need to start owrking out to help with my diabetes. I would like to gain some size but not to sure of how to start.

Any help you can give would be appreciated.

Sorry if this is too basic of questions

[Bignbuff]

Originally posted by brian.curran
I am new here. And also new to working out. I need some help developing a workout. I am not too sure what kind of exercises to do. I have diabetes and trouble with my knees.

I need to start owrking out to help with my diabetes. I would like to gain some size but not to sure of how to start.

Any help you can give would be appreciated.

Sorry if this is too basic of questions

I suggest that you do a full body routine twice per week if you're new to working out just to pack on some core mass. Then in two months or so you should start a split. What do you think of this routine?

Monday
Squats
Leg Press
Flat Bench(DB's or Barbell)
Pullups
Military Press
Dumbell Shrugs
Dips(body upright)
Barbell Curls
Crunches

Thursday
Deadlifts(Do hyperextensions if you have a weak lower back)
Hack Squats
Calf Raises
Incline Bench(DB's or Barbell)
Bent Over Rows
Wide Grip Upright Rows
Skullcrushers(lying triceps ext.)
Hammer Curls
Leg Raises

Do two sets of 6-10 on each exercise.

For bodyweight exercises if you can do more than 10 reps then add weight for intensity.

Do abs twice a week. If you're bulking do cardio 1-2 times per week for 20 minutes at low intensity and if you're cutting do cardio 3-5 times per week at high intensity.

If you have more questions about the routine or your nutrition feel free to ask.

[BigKazWSM747]

Good job sychokid. Here is another place for exercise descriptions if you cant find an exercise at the other sites.

http://www.bsu.edu/webapps/strengthlab/home.htm

[BRIT_BEEF]

Just wanted to add something to Sycho's great article myself...

http://forum.bodybuilding.com/showth...94#post1219894

Alot of different splits you can choose from, written by me and added to by others. If you have any questions about any of them feel free to ask me or the person who added theirs.

Cheers.

(Please bear in mind some splits are not complete yet - I'm trying to get it all done as soon as poss. Then I will go back and tweak the info and add some more details.)

[Sychokid]

Brit_beef, you beat me too it... I was just going to add a link to your article after I posted my full body split in there ...

[soccer_stud_008]

PLease help me out with my workout I need some help on how often to do things especially my biceps because they are what I want to grow the most

[Sychokid]

Originally posted by soccer_stud_008
PLease help me out with my workout I need some help on how often to do things especially my biceps because they are what I want to grow the most

Check your pm's ...

[Powerhouse2003]

Its great,answered tons of questions!

[Sychokid]

Originally posted by Powerhouse2003
Its great,answered tons of questions!

Thanks.

Okay, update on my article. I reformatted a lot, fixed some gramatical errors, made things a bit clearer and more colorful , and add Brit_beef's split thread directly into there.

[bob_alfisti]

great job Sychokid...it's great to know that someone could spend the time for the benefit of everybody, especially the beginners.
just to add my thoughts & experience...

for beginners only:
reps - keep the reps 8-12 and forget about training to failure. most beginners wouldn't really know what muscle failure is.
sets - 9-12 for big muscles and 6-9 for small muscles. (btw, legs do prefer larger volume)
weight - keep adding small weight in the next workout. don't jump weights.

the above are KEY to beginners as their muscles and joints are not used to lifting weights... the volume would sort that out. after a few months of these, you may want to consider those low reps/heavy weights (6-repper), etc.

[alpha]

how much time should I rest for between sets?
Someone told me I should pose(flex) the muscle I am training between sets. Is this any good? Does it increase muscle striations? Should i stretch between sets?
While doing bench press i bring the weight to my lower chest but
I saw in one of BRIT_BEEF's links that i should bring the bar down to my upper chest. Is this better?

[alpha]

by the way Sychokid, i thought your article was amazing and so was BRIT_BEEFs article. very comprehensive.

[Sychokid]

Originally posted by alpha
how much time should I rest for between sets?
Someone told me I should pose(flex) the muscle I am training between sets. Is this any good? Does it increase muscle striations? Should i stretch between sets?
While doing bench press i bring the weight to my lower chest but
I saw in one of BRIT_BEEF's links that i should bring the bar down to my upper chest. Is this better?

rest time:
depending on how intense you go: it can be anywhere form 1-3 minutes.

posing between sets:
i dont think this will do anything but tire out your muscles.

stretching between sets:
thiks might be a good idea. I wouldnt reccomend doing it after every set. Might take away some weights form your lifts .

Bench press:
by bringing it to your lower chest, you are bringing in your shoulders a bit more. I reccomend the middle/upper chest area.

[alpha]

thanx.

http://www.exrx.net/WeightExercises/...enchPress.html

Is the guy in this clip using proper technique? I noticed that he is stiking out his chest so a part of his upper back is off the bench(which is what i also do).But i read somewhere that you shouldnt arc your back while doing benches.I'm CONFUSED.
I use a thumbless- grip like i've seen power-lifters doing. Besides risking injury, is there any reason why i shouldnt do this?I feel a strain on my wrists when i wrap my thumbs around the bar from infront.

[Sychokid]

Originally posted by alpha
thanx.

http://www.exrx.net/WeightExercises/...enchPress.html

Is the guy in this clip using proper technique? I noticed that he is stiking out his chest so a part of his upper back is off the bench(which is what i also do).But i read somewhere that you shouldnt arc your back while doing benches.I'm CONFUSED.
I use a thumbless- grip like i've seen power-lifters doing. Besides risking injury, is there any reason why i shouldnt do this?I feel a strain on my wrists when i wrap my thumbs around the bar from infront.

check your pms .

[BRIT_BEEF]

Originally posted by Sychokid
check your pms .

Yeah, you've got a PM from me too buddy.

[Sychokid]

Originally posted by BRIT_BEEF
Yeah, you've got a PM from me too buddy.

wow, my article at the hardcore sight has 5 replies already . Are you allowed to make it a sticky?

[PSUPOWER]

Originally posted by alpha
how much time should I rest for between sets?
Someone told me I should pose(flex) the muscle I am training between sets. Is this any good? Does it increase muscle striations? Should i stretch between sets?
While doing bench press i bring the weight to my lower chest but
I saw in one of BRIT_BEEF's links that i should bring the bar down to my upper chest. Is this better?

Listen bro, you ARE THE JUDGE OF YOUR OWN BODY, it's all about trail and error!!!!! If it feels right, stick w/ it, if not, try another position..

I swear, some people on this board ask the most vague questions..

[Greg_SD]

how much time should I rest for between sets?
Someone told me I should pose(flex) the muscle I am training between sets. Is this any good? Does it increase muscle striations? Should i stretch between sets?

It depends on what your goal is. I believe power lifters (I’m not one) want their muscles to fully recover between sets, meaning their muscles’ ATP recovers, which takes 3+ min if I remember right. If you want to increase the intensity of your workout you want to lower rests in-between sets.

One method to determine rest times for intense workouts:
After a set your heart rate will be elevated (possibly racing). After about 30-120 seconds your heart rate will level off. It will still be elevated, but not racing. The time it takes for your heart rate to return to normal will depend on the intensity of your last set, the muscles worked, and the exercise used. You will need to establish a rest time for each exercise. The second your heart rate stabilizes do another set.

Between sets you should rest, not flex. Flexing would make it like a super set. A little stretching is ok but try to do it after your warm-up sets not in-between your work set(s). Stretching is not really “resting” either and can affect your “working set(s)”.

GAIN MUSCLE AND LOSE FAT

When we all start out lifting, we have this lucky gift of being able to lose fat yet get muscle at the same time. Over time, this completely goes away. I notice a lot of posts are “oh my goals are to lose the old gut while getting my chest bigger...”. This isn’t going to happen unless you are a beginner (a.k.a newbie) or on steroids. Think about it. How can you gain muscle on a calorie deficit and/or lose fat on a calorie surplus? Once you feel you gotten to the point where you can no longer do the above, then you have a choice of doing a cutting or bulking phase.

It’s possible to get enough calories to gain muscle and continue to lower BF, IMO. I guess the key word would be enough. With intense workouts, cardio, and careful macronutrient combinations and regulation you should be able to support muscle gain while continuing to burn fat stores. Thermogenics would help also. Most people eat too many carbs, especially simple carbs. Some people say, “calories are calories are calories” but I disagree. I think it’s over simplified. There is a lot more to it than simply being in a calorie surplus or calorie deficit.

Over all, I think it’s a real good article.

[ladoook]

Great info, just trying to start out, and I need all the information I can get, thanks

[Bignbuff]

I'll add in another common question I see.

How do I work my inner chest?

The truth is that you can't. There is no inner chest. Fly's will not do this. You must work your chest as a whole and eventually it will all grow. So, if you're only doing flys for this reason, then find a different exercise.

[Fanatikk]

Hey biggie...i've also heard you can do flies to help your "outer" chest. I think Arnold use to preach this. But like you said you either work the whole thing or nothing. Well, maybe the exception of upper chest and lower chest...which I believe you can do certain exersizes to emphasize one over the other.

[Bignbuff]

Originally posted by Fanatikk
Hey biggie...i've also heard you can do flies to help your "outer" chest. I think Arnold use to preach this. But like you said you either work the whole thing or nothing. Well, maybe the exception of upper chest and lower chest...which I believe you can do certain exersizes to emphasize one over the other.

Yes, you can work upper and lower with inclines and declines. But there is no inner and outer chest.

Don't listen to anything Arnold says on chest routines, I think the routine he preaches in his book has 25 sets or something.

[TeenHulk]

I swim competitivly and want to know If I should bodybuild. Can I Still take protien shakes? Should I lift light , moderate, or heavy? I need a good workout plan and meal plan for a good diet for swimming.