Master The Basics

[Energetics]

Before Messing Around With All The Free Weights And Act Like Rocky You Need To Master The Basics, Diet And Routine.

I Would Say Before starting The Free Weights Stick To The Machine Weights For A Good 5 Months To Develop The Muscles. Trust Me On This, It Will Be To Your Advantage When You Then Start Free Weights!

Before Ripping Your Muscle You Need To Gain MUSCLE 1st!
Start On The Simple Machines Don't Need To Go On Most To Start With (3 sets of 10 reps each,

BACK - Latte Pulldown, Pull Ups And Dorsal Raise (For Back Extesions)

Chest - Chest Press

ARMS - Bicep Curl And Tricep Press

LEGS - Leg Press

SHOULDERS - Shoulder Press

ABS - Basic Crunch (Or Inclined Crunch)


For Diet Make Sure You Have A Lot Of Protien And Carbs,

Fish - Tuna, Cod And Place (Not Fried)

Veg - Potatoes And Mixed Steamed Veg

Meat - Chicken And Beef (GRILLED)

My Homemade Protien Shake

Put 4 Egg Whites In A Cup (If Need To Put On Weight Add 3 Yoaks)
Then Add 100ml Of Milk With It Stir Well
And Add 2 Nice Size Tea Spoons Of MilkShake Powder

Drink Theese Before During And After A Workout, Even The Morning After When Your Aching Trust Me


And When I Mean Routine
The Best Routine Is Go To The Gym 4 Times A Week For Around Two Hours
E.G (This Is Mine!)
Mondays - Back And Biceps

Tuesday - REST! (DONT FORGET PROTEIN SHAKE)

Wednesday - Chest And Triceps

Thursady - Legs and Abs

Friday - Shoulders

Weekend REST


TIP WARM UP ON RUNNING MACHINE 5MINS BEFORE WORKOUT AND 5MINS AFTER, AND DONT FORGET TO STRECH A LOT BEFORE AND AFTER WORKOUTS

AND BREATHING - BREATH OUT WHEN LIFTING BREATH IN WHEN BRINGING BACK DOWN (EVERYTIME)

ANY MORE HELP SEND ME A MESSAGE OR COMMENT!!! OK

CHEERS
ENERGETICS!

[thebeast1]

whats the point of you post may i ask? we have the stickys for a reason

[TheAnimal22]

I would disagree with you on that, i think you should stay away from machines until you've used free weights for a while.

2 hours in the gym is way too much, you should be spending 45mins-1 hour in there for maximum benefit.

If you want to gain mass, you don't want to warm up by doing cardio, you can do lighter sets before the working sets.

[Energetics]

Well It Works For Me I See people In The Gym Whos On The Free Weights And Just Aint Looking Rite Like The Machine weights ave more support there

[thebeast1]

dumbass you have 6 posts and Type Like This dont give people advice until you show that it really works

[Byrne89]

Originally Posted by TheAnimal22

I would disagree with you on that, i think you should stay away from machines until you've used free weights for a while.

2 hours in the gym is way too much, you should be spending 45mins-1 hour in there for maximum benefit.

If you want to gain mass, you don't want to warm up by doing cardio, you can do lighter sets before the working sets.

you wont lose any mass by doing 5 minutes of cardio before your workout.... i just think he said this to get your blood flowing through your body and warming up your muscles..... but i dont know i could be wrong. if its light cardio i wouldnt think it would make you lose mass.

[Energetics]

yh soz bou the typing thing its a habit lol need to try en stop doin it lol

[Sex_Pistol]

^^^^^ how can you possibly use such bad grammar in a post saying that you are trying to stop using bad grammar!
Now you must be doing that on purpose. No normal person can accidentaly type badly on a post saying that you are stopping to type badly!

[Energetics]

I couldn't be a***d to use good grammer

[Energetics]

So everyone thinks this is a load of bad information personaly it works for me like

[MetzgerMeister]

Writing Like This Doesn't Make You Cool Or Special.

[Energetics]

well thats ok then because i wasn't trying to be

[TheAnimal22]

Energetic - I think everyone who has spoken in this thread thinks you need to do a bit more research and get a few more posts under your belt (don't be a post whore though). I know i'm not in a position to talk, but you should probably wait a couple of years before you create a thread like this. Hopefully your grammar will be slightly better then.

[Energetics]

ok thanks for the advice mate

[imchill123]

Originally Posted by TheAnimal22

I would disagree with you on that, i think you should stay away from machines until you've used free weights for a while.

2 hours in the gym is way too much, you should be spending 45mins-1 hour in there for maximum benefit.

If you want to gain mass, you don't want to warm up by doing cardio, you can do lighter sets before the working sets.

wow.. no..
trainers suggest machines for noobs because it is injury free. Free weights is mostly recommanded, but you dont have to "stay away" from the machines.

and 2hours is too much?
no maximum is 2 hours, and it is little much, but people say 2 hours is ok.

5 minutes cardio wont do anything to your gains. wow im scared to walk to school since im going to lose my muscles!!

TIP WARM UP ON RUNNING MACHINE 5MINS BEFORE WORKOUT AND 5MINS AFTER, AND DONT FORGET TO STRECH A LOT BEFORE AND AFTER WORKOUTS

AND BREATHING - BREATH OUT WHEN LIFTING BREATH IN WHEN BRINGING BACK DOWN (EVERYTIME)

ANY MORE HELP SEND ME A MESSAGE OR COMMENT!!! OK

if you stretch too much you will lose strength during the workout(not permanantly obviously)
10 seconds each body part before a workout will prevent injury.

[Sexyman09]

2hours is way too much man, 45min tops dude and i always jog 5min before i workout and strech

[REBELZZ]

5x5 going as heavy as i can takes me 2 hours
free weight kick machine asses

[01wmason]

start on machine weights?wtf?i think you should let william brink know about this discovery

[Shortyflex]

Sticking to machines only would totally neglect your stabiliser muscles and basically therefore your overall strength in doing anything else. If anything it should be the other way around, but an optimum mix between freeweights and machines can be found.

Exercising on machines mostly improves your strength in that motion on that machine...so I wouldn't call them best for getting some starting strength.

[whitesox3223]

Originally Posted by thebeast1

dumbass you have 6 posts and Type Like This dont give people advice until you show that it really works

dude what the does that matter? seriously. it means nothing that he only has a handful of posts

[REBELZZ]

quality not quantity

[whitesox3223]

Originally Posted by whitesox3223

dude what the does that matter? seriously. it means nothing that he only has a handful of posts

yah 2 hours is stretchin it a bit. remember less is more. lift heavy or lift with lots of intensity and explosiveness as if the weight WAS heavy. so u may not be using your max of weight but put as much force into it. don't just move the weight. also control it on the way down. an hour of lifting is more than enough.

[subman]

I totally agree machines defenitally outwieght freeweights big time. I switched to only machines and gained 1 pound of muscle after a good leg day.

[u-zafar]

people are differant, you may find machines useful, but other people wont, newbies find their own way in time, thts the whole point, you find out more and more as you continue bodybuilding, thats one of the reasons i love it.

[Energetics]

yeah cheers all im new to all this like ini so its guna take a ehile to get used to it all thanks for all the advice i'l take it on board

[badreligion]

Originally Posted by Energetics

Before Messing Around With All The Free Weights And Act Like Rocky You Need To Master The Basics, Diet And Routine.

I Would Say Before starting The Free Weights Stick To The Machine Weights For A Good 5 Months To Develop The Muscles. Trust Me On This, It Will Be To Your Advantage When You Then Start Free Weights!

Before Ripping Your Muscle You Need To Gain MUSCLE 1st!
Start On The Simple Machines Don't Need To Go On Most To Start With (3 sets of 10 reps each,

BACK - Latte Pulldown, Pull Ups And Dorsal Raise (For Back Extesions)

Chest - Chest Press

ARMS - Bicep Curl And Tricep Press

LEGS - Leg Press

SHOULDERS - Shoulder Press

ABS - Basic Crunch (Or Inclined Crunch)


For Diet Make Sure You Have A Lot Of Protien And Carbs,

Fish - Tuna, Cod And Place (Not Fried)

Veg - Potatoes And Mixed Steamed Veg

Meat - Chicken And Beef (GRILLED)

My Homemade Protien Shake

Put 4 Egg Whites In A Cup (If Need To Put On Weight Add 3 Yoaks)
Then Add 100ml Of Milk With It Stir Well
And Add 2 Nice Size Tea Spoons Of MilkShake Powder

Drink Theese Before During And After A Workout, Even The Morning After When Your Aching Trust Me


And When I Mean Routine
The Best Routine Is Go To The Gym 4 Times A Week For Around Two Hours
E.G (This Is Mine!)
Mondays - Back And Biceps

Tuesday - REST! (DONT FORGET PROTEIN SHAKE)

Wednesday - Chest And Triceps

Thursady - Legs and Abs

Friday - Shoulders

Weekend REST


TIP WARM UP ON RUNNING MACHINE 5MINS BEFORE WORKOUT AND 5MINS AFTER, AND DONT FORGET TO STRECH A LOT BEFORE AND AFTER WORKOUTS

AND BREATHING - BREATH OUT WHEN LIFTING BREATH IN WHEN BRINGING BACK DOWN (EVERYTIME)

ANY MORE HELP SEND ME A MESSAGE OR COMMENT!!! OK

CHEERS
ENERGETICS!

ok and you feel that this information is right


cause its not

if somebody is just starting out and they wanna put on mass your gonna do no where fast with machines

you gotta stick to the basic compounds , meaning

Squats

Deadlifts

Barbell and T Bar Rows

Wide Grip Pull ups

Dips

Bench Press *incline and flat*

Close Grip Bench Press

along with some isolation exersices


as far as the diet , your somewhat right , if your lookin to pack on the mass , high carbohydrate high protein diet with moderate EFAs

you dont wanna be using machines if your just starting out

[fettrooper2000]

Ummm..... did anyone else notice that he suggested to put raw egg whites in a shake??? That isnt safe at all!!! I suggest you purchase the premade eggwhites that bb.com has.

And adding egg yolks not "yoaks".... is just gonna give u a bunch of cholesterol, it isnt gonna help you gain weight.

[themeathead]

the number of posts doesn't mean anything. There are guys on here who are idiots with lots of reps and posts. I used to have a lot but I ran my mouth and got banned for it

[Lintford]

You're tryna help noobs, i respect that, but the advice your giving is ****.

[trainTilfailure]

2hours in the gym is overtraining, 45mins should be good enough

raw eggs is a bad idea, everyone thinks raw eggs is hardcore cuz of Rocky but they made a mistake.