Every Noob Needs To Read This

[xxbigdavexx117]

http://forum.bodybuilding.com/showthread.php?t=732835&

read post #2, ignore post #1

and for godsakes - unless you're an advanced lifter who knows what you're doing

STOP DOING EACH MUSCLE GROUP ONCE A WEEK

[justinbrown]

GREAT POST!

should sticky that link!

this will help sooo many noobs...reps...i learned a thing or two

im gonna have to rep ya tomorrow hahaha

[xxbigdavexx117]

I'm sick and tired of kids coming here who have never been to the gym before CRYING ABOUT NO GAINS NO GAINS

when they're doing a program designed for 250 pound guys who've been lifting for 15 years

[TheStuddMuffin]

This would be extremely helpful for beginners.

Overall, the whole thing is completely accurate. I could argue a view points, but they should only apply for bodybuilders. Not lifters. I have to argue that training a muscle once a week could be very effective, if done right. You already know this.

Great post. I still don't seem to know why you are in the red.

[cssprophet]

GREAT POST!

+1

[justinbrown]

I'm sick and tired of kids coming here who have never been to the gym before CRYING ABOUT NO GAINS NO GAINS

when they're doing a program designed for 250 pound guys who've been lifting for 15 years

AMEN!....or when ther not doing much at all :P

[Jim K]

I dont understand when people say "Dont do a muscle group once per week"

Most exercises dont even isolate mucles, they use other muscles, which means your working the muslce more than once a week. Example...you do your back, say lat pull downs...which also works your biceps....the next day you do dumbell bicep curls....you just worked your biceps 2 straight days...

I dont understand how people can only work a muscle groupo once per week....your almost forced to work out muscle groups atleast 2 times over a 5-8 day period.

Man, I hate reading too much into body building...Jeez, feel what your body needs, just do it........and workout your WHOLE body...Im gonna go buy a botaload of weights so i can get a deadlift routine going...

[TheStuddMuffin]

I dont understand when people say "Dont do a muscle group once per week"

Most exercises dont even isolate mucles, they use other muscles, which means your working the muslce more than once a week. Example...you do your back, say lat pull downs...which also works your biceps....the next day you do dumbell bicep curls....you just worked your biceps 2 straight days...

I dont understand how people can only work a muscle groupo once per week....your almost forced to work out muscle groups atleast 2 times over a 5-8 day period.

Man, I hate reading too much into body building...Jeez, feel what your body needs, just do it........and workout your WHOLE body...Im gonna go buy a botaload of weights so i can get a deadlift routine going...

I'll leave this one to you Big Dave.

[ChristoffH]

Good read..

[SCiONiC_xTc_32]

Nice hopefullt the noobs will take it to considertion. *repped*

[Leethal]

Awesome post.

[wolvesrdogs]

so what this is saying is my split is worthless? wow
Sunday - Back and Shoulder
Monday - Biceps and Forearms
Tuesday - Cardio
Wednesday - Legs
Thursday - Cardio
Friday - Chest and Triceps
Saturday - Cardio sometimes rest

[Eur0MX]

I dont believe that 100%...

As mentioned by Jim K, its really impossible to just do "one" body part (unless certain machines).

[mastergrim8]

just copy all the posts by Andalite, make a topic "NOOBS GUIDE TO TRAINING" and get a mod to sticky it.

[xxbigdavexx117]

pay attention to people

it is absolute idiocy to do back then do biceps the next day

your doing biceps one day as primary - next day as secondary muscle

you need to do back biceps together - chest triceps together

all people need to do is focus on strength while doing the principles of bodybuilding (shorter rest, 3-5 sets of 4-10 reps) and all their problems will be solved

it's simple science - when your body is under incredible pressure (when your lifting VERY heavy) - the only choice it has it to tear and rebuild bigger and stronger than before to be able to handle that load

[xxbigdavexx117]

have you guys noticed how every single powerlifter is a ****ing monster??

most of them are what?? 290 300 320 pounds

they could spend 5 or 6 months to burn off their excess fat and dominate 95% of bodybuilders in ANY bodybuilding competition

[TheStuddMuffin]

[qoute]Pay attention people.[/qoute]

We're paying attention.

[QOUTE]it is absolute idiocy to do back then do biceps the next day[/QOUTE]

Agreed.

[QOUTEyour doing biceps one day as primary - next day as secondary muscle[/QOUTE

Or one day secondary and the next day primary.

[QOUTE]you need to do back biceps together - chest triceps together[/QOUTE]

No, no, no. You do not need to do this. I find this less effective than anything. I have a much better split than this:

Monday: Back, Shoulders
Tuesday: Chest
Wednesday: Legs
Thursday: Back, Shoulders
Friday: Chest
Saturday: Arms

Seems to be much more effective than back/biceps.

[QOUTE]all people need to do is focus on strength while doing the principles of bodybuilding (shorter rest, 3-5 sets of 4-10 reps) and all their problems will be solved[/QOUTE]

Shorter rest with extremely heavy weight? Have you ever tried this?

I could barely put up 70lbs lower than my max for 8Sets, every 30 seconds, before I built my CNS. This is a Powerlifting technique.

I do agree with the Set and Rep range. Seems about perfect. Though, 10 Reps is not strength training, I still agree with this for gaining mass.

[QOUTE]it's simple science - when your body is under incredible pressure (when your lifting VERY heavy) - the only choice it has it to tear and rebuild bigger and stronger than before to be able to handle that load[/QUOTE]

Simple science? It's a bit more advanced than you think.

[QUOTE]have you guys noticed how every single powerlifter is a ****ing monster?? most of them are what?? 290 300 320 pounds[/qoute]

That's due to lifting so heavy. I've been trying to get this out for a while -- Strength training is not far from achieving hypertrophy. They're actually quite the same. I have an article somewhere over the topic...

[QOUTE]they could spend 5 or 6 months to burn off their excess fat and dominate 95% of bodybuilders in ANY bodybuilding competition[/qoute]

Sort of. They would be extremely unproportional. But the mass would be there.


Still, this is a great thread for the beginners. (My Quotes aren't working.)

[xxbigdavexx117]

I don't know stud

the chest/tris routine works VERY well for me

and I actually do very heavy weights with around 45 secs-minute rest

30 35 seconds rest when I'm doing isolation work

works great for me

[TheStuddMuffin]

I don't know stud

the chest/tris routine works VERY well for me

and I actually do very heavy weights with around 45 secs-minute rest

30 35 seconds rest when I'm doing isolation work

works great for me

Whatever works for you. I could put my tri's and chest together, not my back and biceps. Just doesn't work for me.

And there is no way that you are lifting heavy weight with 45 seconds of rest. You aren't timing it right. Seriously, bring a watch up there and time yourself. You might think it's 45 seconds, but you would definitely know.

Example: My first set of 135lb bench I put up 18 times. After waiting 30 Seconds I only got it up around 11 times. Then it dropped down to around 8. By the last set I could hardly get it up 4 times.

You cannot use heavy weights with this high intensity. It's like supersetting your whole routine for three sets.

[xxbigdavexx117]

45-min between each set on things like bench and squat

I might increase it a little bit If I'm doing say 300 on bench

I measure it with songs on my Ipod

works great for me - Í've read on animalpak and some other legit sources that 35 - min long should be your rest time

[Fresh_Jale]

Dependent. I use to train on a 2x routine, gained a bit... Then as soon as I was due for a new routine I changed it to a 1x, and my gains have been HUGE and still very consistant... Much more than my previous routine.

It all depends, just like set and rep ratios are different for different people.

Anything can be effective if DONE right...

Still, good information man, thanks

[TheStuddMuffin]

45-min between each set on things like bench and squat

I might increase it a little bit If I'm doing say 300 on bench

I measure it with songs on my Ipod

works great for me - Í've read on animalpak and some other legit sources that 35 - min long should be your rest time

I can't imagine waiting 45 seconds inbetween squats.

After my Squat I have to wait atleast 2 Minutes to get off the ground.

[xxbigdavexx117]

things like amount of reps, amount of sets- rest time

things like that have to be self-determined by most people

trial and error - figure out what gives you the best results

though in the end - if you aim for strength, eat well, and rest well

I think it's damn near impossible to NOT get great results in the gym

[deadaim]

The reason you do chest and tris on the same day is because almost EVERY chest excercise is working your tris, similar with back. However i do a full split the only two muscle groups i work on the same day are traps and shoulders. which means my triceps are probably getting hit 3 times a week.

[TheStuddMuffin]

The reason you do chest and tris on the same day is because almost EVERY chest excercise is working your tris, similar with back. However i do a full split the only two muscle groups i work on the same day are traps and shoulders. which means my triceps are probably getting hit 3 times a week.

Thanks Arnold, I didn't know that.

[DomzyCuttin]

have you guys noticed how every single powerlifter is a ****ing monster??

most of them are what?? 290 300 320 pounds

they could spend 5 or 6 months to burn off their excess fat and dominate 95% of bodybuilders in ANY bodybuilding competition

Im sure your the big wig who thought of it, as if they havent thought of that. wait they didnt, because it would never happen. Just being overweight for the period of time they are, makes it harder for them to rip down. Think of someone at a low bf with loose skin. Not to mention they arent proportional, most have very large bones (taking away from taper), and they many are plain ass ugly.

[xxbigdavexx117]

that's not the point dumass

the point is that those "fat" powerlifters have every bit the same muscle mass as many bodybuilders

using a few of their techniques with bodybuilding principles will give you great results

[SKWeathers]

Why did you say to ignore the first post?

[SKWeathers]

Why did you say to ignore the first post?

I'll bump it up for the newbs to read, and I'm still wondering^^^

[MusclesFlyers]

I dont believe that 100%...

As mentioned by Jim K, its really impossible to just do "one" body part (unless certain machines).

It's not impossible. You can isolate biceps, triceps, and deltoids without using machines..