Basic Advice and Information for New Posters and Lifters

[mosayf]

really great tips thank u

[Dumbbellrookie9]

Quick question. Ive been lifting for over 2 years now (im 15) and lately i feel the need to workout for a minimum of 3 hours to get a burn. I tried doinf shorter workouts but they simply didnt provide the burn that I need. I do no rest sets and do lots of em. Pyramid sets and what not. I work out every day of the week. I do take supplements such as MusclePharm Assault and MusclePharm Creatine. For Protein I use the *CompleteNutrition Annex 8 Protein which is amazing. I need some advice on what to do.

[amdokar]

thanks

[amdokar]

great tips thank u

[FadingAway]

ill give it a try

[waterpolo69]

Ghhhh

[jetnut69]

Hey im 15 years old and have been lifting for about 8 months now i go to the gym 6 days week and am pretty consistent with it. Through these 8 months i dont think i have gotten strong enough for the amount i work out and i was wondering if it was normal. when i started i benched about 145 and now i am up to 170. I weigh 150 and am 5'10. (and to make myself more clear the bench was just an example on gain not trying to say all i do is chest) I was just was wondering if this is normal or am i doing something wrong or is my diet mabie wrong

[barnsetstinson2]

INTRODUCTION

This thread will attempt to cover a broad spectrum of different, yet equally important, topics. Information ITT will be as succinct as possible to both minimize clutter and hit on what I personally consider to be some of the main points. The main target audience of this thread is new lifters/forum members. Others may find some useful sources scattered throughout. If it seems a little too simple or brief, this is for a reason. Most new members/current members dislike long walls of text....


DISCLAIMER: Any information contained in this thread by me is either supported by studies or my personal opinion. I will not be using a Harvard reference system as I have in my e-book as it’s a little too complex.



TABLE OF CONTENTS

Training and Routines
Nutrition – Bulking/Cutting/Basics
Supplements – Basic Supplements
MISC






Training and Routines:

Welcome to the first section of this thread. Here, we will attempt to go over some of the very basics of training for new lifters and a few points for intermediates.
First and foremost, here are some key points to take on board:
For new and most intermediate natty lifters, a higher training frequency is preferable compared to a higher volume approach. What this means essentially is that (for example) squatting 3x per week is better than squatting once per week. As you get more advanced with training, a lower frequency approach is generally recommended. If you’re NEW to lifting (low strength*, minimal lean tissue, haven’t been training for long etc.) then you’re better off jumping onto a premade routine like Babylover’s modified SS. Adding in some WELL PLACED accessory work WILL make this program even better, IMO.
* Low strength is a somewhat subjective term in some cases. However, IMO, you should at least have a 2 plate bench, 3 plate squat and 4 plate deadlift under your belt. This is achievable in a shorter period of time than you may think IF you run a strength routine effectively AND keep diet and rest in check over an extended period of time.


FOR BEGINNERS:

Rippetoes SS:
http://forum.bodybuilding.com/showth...1379243&page=1

This is the original routine commonly referred to as ‘SS’. It is effective and is tried and tested. A good option for new lifters.

Babylover’s Modified SS:
http://forum.bodybuilding.com/showth...hp?t=135564721
This would be my pick for new lifters over the original SS. Babylover KNOWS what he is doing and if you run his mod, then you can definitely make some fantastic gains in both size and strength. With far more aggressive strength progression and the suggestion to add in some well-placed accessory work, this program is fantastic for new lifters.

All Pros Beginner Routine:
http://forum.bodybuilding.com/showth...4195843&page=1
A simple yet very effective routine for those wanting something a little different to the regular strength routines. You CAN gain strength and size on this program, though strength gains will generally be a lot slower than on Babylover’s, for example.

West Side for Skinny Bastards (WS4SBs):
http://www.defrancostraining.com/art...rds-part1.html

AND

West Side for Skinny Bastards 3:
http://www.defrancostraining.com/art...rds-part3.html
A great program for aspiring athletes. This program comes highly recommended by both myself and many others.


There are other options out there, however IMO, any of the above are very good starting places if you’re new to lifting. WS4SB is great if you're an aspiring athlete and would be a better option for you in lieu of rippetoes SS, IMO.


Before anyone starts a flame war regarding ‘bodybuilding’ vs ‘powerlifting’, please note that I couldn’t give a damn. As a new lifter, you should be focusing on (a) higher training frequency and (b) learning the big 3 lifts. On a traditional ‘bro split’ i.e. Monday chest/bis, Tuesday Back/bis etc., you’re simply NOT getting enough frequency. Furthermore, a solid strength foundation is IMO, indispensible. Sure you don’t have to lift ‘heavy’ to get big but it isn’t going to mean NO lean tissue growth, either. Adding in a small amount of well-placed accessory work to something like babylover’s SS should assist with bringing up lagging body parts and can assist with the core lifts of the program.
If you’re hell bent on NOT doing any sort of strength training like babylover’s or rippetoes, then see the first two options under intermediate routines.


If you require some tips on how to perform squats, bench or deadlifts (pulls), then please refer to the following thread:
http://forum.bodybuilding.com/showth...24&pagenumber=
This thread is mainly targeted to those running SS, however it can still be extremely useful for many others. A small bit of the information may be slightly outdated/broken links, however overall, it is rather useful.


In addition to this, please refer to the following videos and links:

SO YOU THINK YOU CAN BENCH


SO YOU THINK YOU CAN SQUAT


Mark Rippetoe: Deadlift Set-up


Mark Rippetoe: Press review



Now, a lot of the time, you may be wondering whether or not what you're practicing in the gym is even correct. Sometimes you need to make some minor tweaks but can't see exactly where. Luckily there is a great thread to help you out! Simply take some footage and upload the video in this thread. Chances are, you'll get some friendly, helpful and quick advice:

***Official Form Check Thread***
http://forum.bodybuilding.com/showth...4503601&page=1





FOR INTERMEDIATES:

Push/Pull/Legs:



Upper/Lower:
http://www.jcdfitness.com/2009/01/ly...lking-routine/

There is also this decent 3on/1off routine you can look into:
http://forum.bodybuilding.com/showth...0096473&page=1

Madcows 5x5:
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

Wendlers 5/3/1:
(Progression MAY be a bit too slow for some) - http://forum.bodybuilding.com/showth...2382761&page=1

PHAT (NOT a program, per se. More of a template) -
http://www.simplyshredded.com/mega-f...ated-2011.html

AND

http://forum.bodybuilding.com/showth...hlight=cutting

Again, there are other options out there, however IMO, any of the above are very good starting places if you’re and ‘intermediate’ lifter.

As an intermediate lifter, you should have a better understanding of how to perform the standard big 3 movements. If you're an intermediate lifter and you are creating your own routine and would like others to critique it for you, then please look into the following link:

THE OFFICIAL *YOU POST YOUR ROUTINE FOR CRITIQUES* THREAD(srs):
http://forum.bodybuilding.com/showth...9875493&page=1



CARDIO – Non-weightlifting specific issues

Cardio is very important whether you’re cutting or bulking. One of the best forms of cardio for cutting, IMO, is High Intensity Interval Training (HIIT). This seems to give people really good bang for their buck in terms of improving cardio vascular health etc. When bulking, I highly recommend that you do some form of cardio. Improving cardiovascular health during a bulk isn’t going to hinder progress, so you may as well do some! 2-3 sessions per week on off days or some light cardio performed a few hours after lifting should be fine. Just make sure you consume a few extra calories if bulking. Low impact cardio such as a walk or light jog would be fine as examples, IMO.


If you’re looking to improve sporting performance, then please refer to the following links:

Ask me anything about Speed Training
http://forum.bodybuilding.com/showth...aining+program

Speed training 101
http://forum.bodybuilding.com/showth...aining+program

Sports guide for strength, speed, and conditioning
http://forum.bodybuilding.com/showth...hp?t=150186273

i need some help, can any 1 help me?

[stapleton420]

Can you better explain this "or should i say dumb" it down. Im trying to understand this but having some trouble.

[MJFND]

do these tablets have side effect?

[Arodriguez96]

Smith machine a good idea or bad idea?

[Majimbe]

I posted in the make your own routine thread can you check it out give your inputs @derek or anyone willing to help out

[chende]

During this time busy working, so wasted exercise, then, my muscles have also disappeared.

[MikeTheBiceps]

i have a qeustion: im bulking at the moment and i eat about 3100 cals a day. When i eat 3000 cals i dont gain anything when i eat 3100cals i gean like 1kilo a week, (around 4,5 LBS). This is something i do not understand, how can i gain so much in just mether of weeks with just 100cals more.

I eat about 50% (slow)carbs 30% protein and 20% fat

[iTitan]

Things I wish I'd been told whilst I was growing up:

1) Keep your diet simple, get your calories, get your protein.
2) Keep your lifting simple; basic compounds, a few isolation movements.
3) Don't become obsessed. Don't be anti-social because you're worried about your diet.
4) Keep the volume low and the intensity high. There's no need to do more that 6 working sets per muscle part.
5) Don't be embarrassed in the gym. Everyone starts somewhere, nobody is laughing at you for being there.
6) Try to develop mind-muscle connection as early as possible, start by doing super slow, full ROM repetitions.
7) If you have long term goals, make sure you stick to them.
8) Train with as many experienced lifters as you can. Ask to lift with them a couple of times, most will be happy to help.
9) Learn to filter out the bullchit. All that really works is consistent hard work. There is no magical training program or supplement.
10) Use active recovery. Stretching, massage, foam rolling etc will all help tremendously.

[iTitan]

i have a qeustion: im bulking at the moment and i eat about 3100 cals a day. When i eat 3000 cals i dont gain anything when i eat 3100cals i gean like 1kilo a week, (around 4,5 LBS). This is something i do not understand, how can i gain so much in just mether of weeks with just 100cals more.

I eat about 50% (slow)carbs 30% protein and 20% fat

There'll be something else. A 100 calorie difference will not be making 1kg per week difference.

Also, 1kg is 2.2lbs.

[MikeTheBiceps]

My bad about the 1kg calulation, your right it is indeed 2.2 lbs (i got it backwards 1 pound = 0.45 kilograms). Then i have no clue why i gained 5kg in 5weeks with just increasing 100cals total a day. (from 3k a day to 3,1k a day). And i have been training for 4 years already so its not starters gaining.

There is still so much to learn, so tips are allways welcome.

[Brofficial]

Awesomely helpful thread, nice work. I'll be applying all of this.

[NKopeles6]

okay guys if anyone helps me out i would greatly appreciate it!

First of all, I am 18 years old I'm 6'2 and i weigh 197lb right now. my goal is 185…
I'm currently eating 1900 calories a day. I was wondering if any one could help me and tell me a good macro split for me.
Also can you guys tell me what my calorie maintains is, and how many i would need for a clean bulk.

Second, once i get to 185lb's and i switch my calories from 1900 to whatever a clean bulk may be will i gain weight very very fast? or will it be slow cuz I'm in like a 700 calorie deficit right now because somewhere it said my maintanense is 2600 but idk if thats accurate thats why i asked. but if it is and i start eating 2900 calories after my cut is done will i gain fat or only muscle… like I'm confused about that.

i feel like I'm being very confusing because its hard to explain online but if anyone can please help me out i would truly appreciate it.

[prideslim]

this is great..so informative..

[avionsuelp]

pretty much start off light, full range, normal presses, squats, lifts, then work your way up.

[WsmithTyler]

I don't know how to post pictures on here but if you can tell me or just look at my before and after picture on my profile and give me some advice on what I need to work on. I am 6'2" and 190. Also can you tell me what body fat percentage you think I have? My goal is 200 at 10% body and if you can give me advice to get there it would be much appreciated, thanks!

[tylerlax18]

Can you estimate my body fat I'm 6'2" 190. Can you look at My pics on my profile sorry I don't know how to post them on here.

[tylerlax18]

Clean bulk tips
I am 16, 6'2", 190, and I'm not sure about my body fat or how to post pictures but have some on my profile. I am trying to clean bulk to 215 to get to my goal of a lean 10% or less body fat at 200. Any advice? Carbs? Fat? Calories? Protein? My weight lifting routine is day 1=chest, shoulders, and tri day 2 =back, bicep, abs day 3= legs and day 4= rest and then repeat. Any advice will be much appreciated thanks!

[Rozzz]

This post will help me as I have just started

[Ross0203]

Thanks a lot for all the information and effort you've put into this. This will come in handy.

[mikestang746]

i like to have a perfect body shape, thanks for some good post that i get some good info.

[Fat2killUSA]

INTRODUCTION

This thread will attempt to cover a broad spectrum of different, yet equally important, topics. Information ITT will be as succinct as possible to both minimize clutter and hit on what I personally consider to be some of the main points. The main target audience of this thread is new lifters/forum members. Others may find some useful sources scattered throughout. If it seems a little too simple or brief, this is for a reason. Most new members/current members dislike long walls of text....


DISCLAIMER: Any information contained in this thread by me is either supported by studies or my personal opinion. I will not be using a Harvard reference system as I have in my e-book as it’s a little too complex.



TABLE OF CONTENTS

Training and Routines
Nutrition – Bulking/Cutting/Basics
Supplements – Basic Supplements
MISC






Training and Routines:

Welcome to the first section of this thread. Here, we will attempt to go over some of the very basics of training for new lifters and a few points for intermediates.
First and foremost, here are some key points to take on board:
For new and most intermediate natty lifters, a higher training frequency is preferable compared to a higher volume approach. What this means essentially is that (for example) squatting 3x per week is better than squatting once per week. As you get more advanced with training, a lower frequency approach is generally recommended. If you’re NEW to lifting (low strength*, minimal lean tissue, haven’t been training for long etc.) then you’re better off jumping onto a premade routine like Babylover’s modified SS. Adding in some WELL PLACED accessory work WILL make this program even better, IMO.
* Low strength is a somewhat subjective term in some cases. However, IMO, you should at least have a 2 plate bench, 3 plate squat and 4 plate deadlift under your belt. This is achievable in a shorter period of time than you may think IF you run a strength routine effectively AND keep diet and rest in check over an extended period of time.


FOR BEGINNERS:

Rippetoes SS:
http://forum.bodybuilding.com/showth...1379243&page=1

This is the original routine commonly referred to as ‘SS’. It is effective and is tried and tested. A good option for new lifters.

Babylover’s Modified SS:
http://forum.bodybuilding.com/showth...hp?t=135564721
This would be my pick for new lifters over the original SS. Babylover KNOWS what he is doing and if you run his mod, then you can definitely make some fantastic gains in both size and strength. With far more aggressive strength progression and the suggestion to add in some well-placed accessory work, this program is fantastic for new lifters.

All Pros Beginner Routine:
http://forum.bodybuilding.com/showth...4195843&page=1
A simple yet very effective routine for those wanting something a little different to the regular strength routines. You CAN gain strength and size on this program, though strength gains will generally be a lot slower than on Babylover’s, for example.

West Side for Skinny Bastards (WS4SBs):
http://www.defrancostraining.com/art...rds-part1.html

AND

West Side for Skinny Bastards 3:
http://www.defrancostraining.com/art...rds-part3.html
A great program for aspiring athletes. This program comes highly recommended by both myself and many others.


There are other options out there, however IMO, any of the above are very good starting places if you’re new to lifting. WS4SB is great if you're an aspiring athlete and would be a better option for you in lieu of rippetoes SS, IMO.


Before anyone starts a flame war regarding ‘bodybuilding’ vs ‘powerlifting’, please note that I couldn’t give a damn. As a new lifter, you should be focusing on (a) higher training frequency and (b) learning the big 3 lifts. On a traditional ‘bro split’ i.e. Monday chest/bis, Tuesday Back/bis etc., you’re simply NOT getting enough frequency. Furthermore, a solid strength foundation is IMO, indispensible. Sure you don’t have to lift ‘heavy’ to get big but it isn’t going to mean NO lean tissue growth, either. Adding in a small amount of well-placed accessory work to something like babylover’s SS should assist with bringing up lagging body parts and can assist with the core lifts of the program.
If you’re hell bent on NOT doing any sort of strength training like babylover’s or rippetoes, then see the first two options under intermediate routines.


If you require some tips on how to perform squats, bench or deadlifts (pulls), then please refer to the following thread:
http://forum.bodybuilding.com/showth...24&pagenumber=
This thread is mainly targeted to those running SS, however it can still be extremely useful for many others. A small bit of the information may be slightly outdated/broken links, however overall, it is rather useful.


In addition to this, please refer to the following videos and links:

SO YOU THINK YOU CAN BENCH


SO YOU THINK YOU CAN SQUAT


Mark Rippetoe: Deadlift Set-up


Mark Rippetoe: Press review



Now, a lot of the time, you may be wondering whether or not what you're practicing in the gym is even correct. Sometimes you need to make some minor tweaks but can't see exactly where. Luckily there is a great thread to help you out! Simply take some footage and upload the video in this thread. Chances are, you'll get some friendly, helpful and quick advice:

***Official Form Check Thread***
http://forum.bodybuilding.com/showth...4503601&page=1





FOR INTERMEDIATES:

Push/Pull/Legs:



Upper/Lower:
http://www.jcdfitness.com/2009/01/ly...lking-routine/

There is also this decent 3on/1off routine you can look into:
http://forum.bodybuilding.com/showth...0096473&page=1

Madcows 5x5:
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

Wendlers 5/3/1:
(Progression MAY be a bit too slow for some) - http://forum.bodybuilding.com/showth...2382761&page=1

PHAT (NOT a program, per se. More of a template) -
http://www.simplyshredded.com/mega-f...ated-2011.html

AND

http://forum.bodybuilding.com/showth...hlight=cutting

Again, there are other options out there, however IMO, any of the above are very good starting places if you’re and ‘intermediate’ lifter.

As an intermediate lifter, you should have a better understanding of how to perform the standard big 3 movements. If you're an intermediate lifter and you are creating your own routine and would like others to critique it for you, then please look into the following link:

THE OFFICIAL *YOU POST YOUR ROUTINE FOR CRITIQUES* THREAD(srs):
http://forum.bodybuilding.com/showth...9875493&page=1



CARDIO – Non-weightlifting specific issues

Cardio is very important whether you’re cutting or bulking. One of the best forms of cardio for cutting, IMO, is High Intensity Interval Training (HIIT). This seems to give people really good bang for their buck in terms of improving cardio vascular health etc. When bulking, I highly recommend that you do some form of cardio. Improving cardiovascular health during a bulk isn’t going to hinder progress, so you may as well do some! 2-3 sessions per week on off days or some light cardio performed a few hours after lifting should be fine. Just make sure you consume a few extra calories if bulking. Low impact cardio such as a walk or light jog would be fine as examples, IMO.


If you’re looking to improve sporting performance, then please refer to the following links:

Ask me anything about Speed Training
http://forum.bodybuilding.com/showth...aining+program

Speed training 101
http://forum.bodybuilding.com/showth...aining+program

Sports guide for strength, speed, and conditioning
http://forum.bodybuilding.com/showth...hp?t=150186273

everyone Look at my height forum in teen bodybuilding

[charlessstephen]

Hi..,

Nice video and the Sports training is worth having in there, IMO as some new posters are looking for things to improve their game more so than to just pushup or powerlift to make bodybuild

[Athletic001]

I love this thread, honestly I was exciting upon opening it. I am new to the whole bulking and cutting but have been playing football for the last 4 years with 1 year collegiate.

Thanks for sharing this information!