Bodybuilding For Dummies!!!!

[wulf88]

I think a big one to add is this.........leave your ego at the door when entering the gym. Do every exercise correctly and focus on the muscle you are working. Do not try and impress people with lifting waaaaay to much weight with ****ty form. Also, it is not only lifting that counts, but your DIET and rest as well. And finally but not least, Rome was not built over night, and niether is your body going to be.

[gympunk]

My advice from the "I'm skinny & non-athletic" starting point:

Don't tell all your friends you're starting to lift, let the results show & then field the question "Wow are y u working out?". Otherwise you get the "How's it going Arnold? Lets see your guns"" comments.

Don't over-train & hurt yourself or get burned out, the first 3 months can be really rewarding when the gains start, but if you drive yourself too hard so that you dread working out, it's useless in the long term. Which also means it's better to be realistic & lift too light rather than too heavy.

*Do supp with protein powder* & snack on deli meat, yogurt, cheese, PB toast etc...Skinny guys NEED alot more quality calories & protein

Psyche yourself up if you like & buy some new kicks, shorts, t-shirts. when I started all I had was raggedy old punk-rock type shorts & Chuck Taylors. I bought some "normal' gym gear just to fit in and be focused. No 'Dead Kennedys' T-Shirt @ Golds for me...

Coffee works wonders when it's 8pm & your on the fence about lifting

[chodan9]

no matter how many crunches, situps, leg raises etc etc you do if there is a ample layer of fat over your abs you wont see definition there.
think of a light snow this winter when you look outside, all the sharp edges are softened and rounded, a 1 inch layer of fat will do the same thing to your abs.

[StressMonkey]

For some reason, guys seem to think they intuitively know how to train. If you wanted to learn to play the piano, you wouldn't just sit there pounding on various keys all day hoping to turn into Mozart. You'd pay a piano teacher to instruct you. If you are just starting out, HIRE A TRAINER, even if only for a month, so that you can learn to do the exercises properly.

This man speaks the truth. I screwed up a lot of things on my road to training properly, but this is one thing I got right. I shudder to think how I would have ended up if I would have tried winging it on my own.

[ArchAngel'73]

*bump*

[gbg]

Hmmmm, what to add?

Bodybuilding is a quest, not everyone responds the same to a specified diet or training method you have to find what works best for you and that takes time through experimenting with different methods.
Don't think results will come soon, finding what works best for you, consistency and effort put out will be an important tool to achievement.

[dartol]

Don't go into the gym expecting to do a bunch of bicep curls and just get h00ge biceps. Learn the classic compound barbell moves to gain strength, then use that strength towards your other goals. Mark Rippetoe's Starting Strength book is a great place to start.

Darren

[StressMonkey]

Don't tell all your friends you're starting to lift, let the results show & then field the question "Wow are y u working out?". Otherwise you get the "How's it going Arnold? Lets see your guns"" comments.

I did this one! When one of my buddies out of the blue said "What's up with the guns man?" it felt great.

[KeepItMoving]

What a great thread idea and what a ton of tremendous responses. Mature gymrats are some of my favorite types of people. Pretty much everything I have has already been said, except HONESTY.

Learn how to be truly honest with yourself. Some lifters see themselves as bigger than they really are or harder than they really are. To me, they seem like fools. Others see themselves as smaller or softer than they really are. These folks walk around in a perpetual state of frustration. It sounds simple, but unless you can really see yourself honestly, it's difficult to gauge your progress or set appropriate goals.

Also, be honest to yourself about the effort you're putting forth. Some days, you'll feel like Tarzan and other days like Jane, but if you give your honest best, you've done yourself a credit. Don't rationalize away poor efforts by using exterior factors as excuses because you'll find excuses too easy to come by. At the same time, don't try to kill yourself when your body is telling you it has given its best because that will lead to serious injury or burnout.

[joestrom2002]

stop whining, I forgot who wrote that and to who ;-)

[shawnzy86]

So after reading everything above, I'm a at a little bit of a loss. I've been trying for the past year to gain a little big of mass, and sculpt my current state. I don't use a log book, but I do keep use this apps tracker. Here is my current workout wondering if I'm on the right track or not.

Chest

10 reps x 3 sets for the following
Dumbbell press
Incline dumbell press
Chest flies
Bench press
Incline press
Cable cross overs

Olympic lift day 5x5
Power snatch
Power clean and jerk
Shoulder press
Front squat

Arms
10 reps x 3 sets
Barbell curl
Hammer curl
Dumbell curl
Spider curl
Tricep push down
Tricep extensions
Dips

Olympic lift day(same as above)

Back
Pull ups
Deadlift
Bent over barbell row
Lawn mowers
Shrugs
Lat pull downs
Machine rows

Shoulders
Arnold press
Front raise
Side raise
Reverse flies
Military press
Upward row

Rest day.

I eat enough protein although I will admit I sometimes only have time for a fast food meal, although I make it as "healthy" as possible. But any advice would be helpful.

[blue9steel]

Plan your work, work your plan, record the results.

[metalprincess94]

so I know this is an old thread but is like some advice I am a 5ft 2in female who does have a martial arts background however I have been out of training for a few years. recently I switched from an almost stagnant retail job to an extremely physical labor factory job which I love very much. i am somewhat strong for someone my size but most of the people there doubt my ability to do the job since it is alot of heavy lifting. I am seeking advice on a diet and exercise in order to build more muscle and strength to not only make my job easier but to look bigger so the men at my job stop doubting my abilities. I struggle getting muscle definition and most work outs leave me looking about the same thin and untoned. whey protein is out of the question due to lactose intolerance. most of the things I've read online for women building muscle is not the hardcore muscle building I will need to physically strengthen myself enough. i don't care about looking sexy or feminine or keeping my girly figure I'd rather bulk up and unfortunately my body doesn't seem to want to so any advice on a better diet and exercise routine? I have done the job for 2 weeks now and I know I am capable of doing it and very proud of myself for that but building more muscle might help keep my coworkers from laughing and doubting me and being stronger will help me feel more confident that I could do this job into my later years.

[gipper53]

I'm a newbie at this, so my comments certainly don't come from real-world bodybuilding experience. But...they are guidelines that I've used for other avenues in life with success, and they can be applied to almost anything you do.

1. Identify your goals. Ask 'why' you want to do this and what goals you want. Want to lose 30lbs? Want to look like Arnold? Whatever it is, find the answer to why you are doing this. As Arnold says, "Have a vision".

2. Develop a plan and follow it. Don't go into this blindly and start 'doing stuff'. It's a sure way to burn out quickly and get nowhere. Do some homework and develop a plan for how to achieve that goal. With all the info available today, developing a solid plan is not difficult.

3. Set intermediate goals with a deadline. Is your end goal to lose 30lbs? Then make a smaller goal first such as losing 10lbs by a certain date. Achieving smaller goals helps keep you motivated to reach for that end goal.

4. Become a student of the game. Knowledge is power. Not saying devote all of your free time to learning about bodybuilding and nutrition, but like any profession the more you know, the better at it you become.

5. Track your progress. Write down your reps/sets/weights in a journal. Take photos once a month, etc. When you see change happening, it's a great motivator.

6. Develop a support system. At some point we all lose motivation, it's how you maintain or regain it that matters. Whether it's friends, family, workout partners, or youtube videos that get you fired up for a workout, find whatever you need to give you that push on days you'd rather say f*** it.

7. Patience is key. As others said, this doesn't happen quickly. This is one sport where results are achieved through consistency rather than raw talent. Keep at it!

8. Enjoy doing it! If you don't enjoy it then none of the above matters and you won't stick with it. Find some way to make it fun. Find a training partner may be the ticket. Most of us get more enjoyment out of doing stuff with others.

[OldFartTom]

And another rule... don't forget to read the stickies!

(Apologies if that was already said and has got burried in the thread, I did have a good read)

[Dozer6]

I'm a newbie at this, so my comments certainly don't come from real-world bodybuilding experience. But...they are guidelines that I've used for other avenues in life with success, and they can be applied to almost anything you do.

1. Identify your goals. Ask 'why' you want to do this and what goals you want. Want to lose 30lbs? Want to look like Arnold? Whatever it is, find the answer to why you are doing this. As Arnold says, "Have a vision".

2. Develop a plan and follow it. Don't go into this blindly and start 'doing stuff'. It's a sure way to burn out quickly and get nowhere. Do some homework and develop a plan for how to achieve that goal. With all the info available today, developing a solid plan is not difficult.

3. Set intermediate goals with a deadline. Is your end goal to lose 30lbs? Then make a smaller goal first such as losing 10lbs by a certain date. Achieving smaller goals helps keep you motivated to reach for that end goal.

4. Become a student of the game. Knowledge is power. Not saying devote all of your free time to learning about bodybuilding and nutrition, but like any profession the more you know, the better at it you become.

5. Track your progress. Write down your reps/sets/weights in a journal. Take photos once a month, etc. When you see change happening, it's a great motivator.

6. Develop a support system. At some point we all lose motivation, it's how you maintain or regain it that matters. Whether it's friends, family, workout partners, or youtube videos that get you fired up for a workout, find whatever you need to give you that push on days you'd rather say f*** it.

7. Patience is key. As others said, this doesn't happen quickly. This is one sport where results are achieved through consistency rather than raw talent. Keep at it!

8. Enjoy doing it! If you don't enjoy it then none of the above matters and you won't stick with it. Find some way to make it fun. Find a training partner may be the ticket. Most of us get more enjoyment out of doing stuff with others.

Well said!

[Most Muscular]

check out one of my older posts for ideas:
https://forum.bodybuilding.com/showt...hp?t=172757011

[TheFuarkingBoss]

Mine is stop killing myself.

When I first started I would do sets and sets to failure, train 6 days a week, pound tons of calories, loads of meat and protein etc.

Yes I got bigger but I was bloated got fat didn't really gain the strength I wanted, neglected stretching and got tight and impinged, got tendonitis, was tired and wasn't feeling healthy etc.


Now I am leaner, eat more fruit and veg, have cut right back on meat and aiming to get tons of protein in. I listen to my body, stretch more, only really gym 4-5 times a week, and I feel great.

[MCDougalthe3rd]

Mine is stop killing myself.

When I first started I would do sets and sets to failure, train 6 days a week, pound tons of calories, loads of meat and protein etc.

Yes I got bigger but I was bloated got fat didn't really gain the strength I wanted, neglected stretching and got tight and impinged, got tendonitis, was tired and wasn't feeling healthy etc.


Now I am leaner, eat more fruit and veg, have cut right back on meat and aiming to get tons of protein in. I listen to my body, stretch more, only really gym 4-5 times a week, and I feel great.

I'm still a novice in experience although I've been quite pleased with my progress and definitely had decent size and strength but I have too much fat so it doesn't look that good overall . So I have been trying to cut for the couple of weeks but I find it quite dispiriting and unenjoyable to lift weights whilst hungry lol or at least when I don't feel like I have much power (sugar and fat power ?? ) . Before I would eat a lot and when in the gym I'd have a lot of energy and loved it but like I said I was just bulking and making gains but they were too hidden beneath fat . So now I'm walking mostly ( several hours a day ) plus some pushups and a few weight exercises at home with a heavy bag . I feel like if I want to lift properly then I need calories . How do you guys maintain a program whilst on a calorie defecit ? I find it to demoralising and lighter exercises are much more appealing
I don't mind too much atm because I would sacrifice some gains for being a lot leaner . I weigh 225 and have decent muscle size I think , relative to the man on the street anyway but in the future is this a viable strategy to bulk in the gym and then cut outside of the gym or am I just going to be 1 step forward 1 step back ? I don't currently nor want to take any supplements