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  1. #1
    Self proclaimed parrot Determinednoob's Avatar
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    New Ultimate Collection of Info for Noobs - 2013 Edition

    Step 1 – Determine your goals

    For the most part no matter what your goals are best results can be gotten from a mix of proper strength training, nutrition, and basic cardio or lack of. It depends on your goals, but some combination of these 3 things will fit almost anyone. Often people do not set specific goals. They will go with the vague "get in shape." But what does that mean? The most common specifics would be to increase muscular strength\size\endurance, maintain general cardiovascular health, increase cardiovascular endurance, and possibly increase flexibility. Beyond that there are can be other less commonly sought ones like increase my vertical jump, increase quickness\agility, increase explosive power etc. I am sure there are more that I am missing, but these should cover it for most people. The first step in deciding what kind of exercise regime to follow should be determining your specific goals. Then you should get started with the simplest programming with the least effort and time spent that still gets you there as quickly and efficiently as possible within the bounds of safety.

    How much muscle can I gain natty yo? http://www.bodyrecomposition.com/mus...potential.html

    Training frequency explained http://forum.bodybuilding.com/showth...hp?t=137364463

    How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

    Beginner Strength Routines
    Best results gotten when eating a surplus, but can be done on a deficit. Gains will cease eventually before you have reached max potential on the program.

    Starting Strength
    http://forum.bodybuilding.com/showthread.php?t=998224
    http://startingstrength.wikia.com/wi...inner_Programs

    Stronglifts 5x5
    http://stronglifts.com/stronglifts-5...ining-program/

    Greyskull LP
    http://ironstrong.org/index.php?/top...-greyskull-lp/
    http://www.amazon.com/Greyskull-LP-S.../dp/0615635571

    Reg Park’s Beginner Routine
    http://oldschooltrainer.com/reg-parks-beginner-routine/
    http://www.muscleandstrength.com/wor...r-workout.html

    Novice 5x5 for Bodybuilders – For people a bit past complete beginner stage but still in novice range and looking for more physique improvement over straight strength routines
    http://forum.bodybuilding.com/showth...hp?t=148036063

    Beginner mass routine with some strength and easier to do while on caloric deficit
    Allpro’s Simple Beginner Routine
    http://forum.bodybuilding.com/showth...hp?t=147447933

    Buy the Starting Strength book and read it either way. Many have said it is THE best instructional for basic barbell lifting.
    Also search youtube for “So You Think You Can Squat”

    Build calves - http://www.bodyrecomposition.com/mus...he-calves.html

    Importance of deloading http://forum.bodybuilding.com/showth...hp?t=121391461

    Learn how to eat http://forum.bodybuilding.com/showth...hp?t=121703981

    Dispel bull**** http://www.leangains.com/2010/10/top...-debunked.html

    Eating “clean” - http://www.wannabebig.com/diet-and-n...-clean-eating/
    http://www.youtube.com/watch?v=bJZsWbhmxfA

    Track food http://www.myfitnesspal.com/

    Buy a food scale ~30 bucks for a digital

    More on nutrient timing - http://forum.bodybuilding.com/showth...hp?t=123915821

    Post workout nutrition - http://forum.bodybuilding.com/showth...#post678321011

    Adding muscle while losing fat - http://www.bodyrecomposition.com/fat...ng-fat-qa.html

    Extremely good youtube channel - http://www.youtube.com/user/IceCreamFitness/videos
    This youtube channel has videos covering almost every topic covered in other links in this post plus MANY more.

    More advanced nutrition
    Insulin - http://www.bodyrecomposition.com/fat...t-loss-qa.html
    Insulin again - http://www.bodyrecomposition.com/fat...-fat-loss.html
    Leptin - http://www.bodyrecomposition.com/fat...in-part-1.html Notice the Related Articles link on lower right

    Cardio blurb:
    Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

    More on cardio - http://www.simplyshredded.com/nutrit...edded-com.html

    Should I bulk or cut?
    If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first. (The body fat percentages listed here are for males. For women they would be higher and possibly vary from one to another.)

    Supplements
    Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

    No credit for this information goes to me. I am just a parrot. I have found it all through time spent lurking forums.
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  2. #2
    Registered User DeltaCharlie75's Avatar
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    Again a good informative collection.
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  3. #3
    This Space for Rent RockCrab's Avatar
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    Now you're just attention whoring . . .




    On a more serious note, might want to consider taking this out:

    Originally Posted by Determinednoob View Post
    How much muscle can I gain natty yo? http://www.bodyrecomposition.com/mus...potential.html
    For an alternative point of view, check out www.chaosandpain.com
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  4. #4
    Self proclaimed parrot Determinednoob's Avatar
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    Originally Posted by RockCrab View Post
    Now you're just attention whoring . . .




    On a more serious note, might want to consider taking this out:



    For an alternative point of view, check out www.chaosandpain.com
    nah i wanted to add some stuff


    what is wrong with the bodyrecomp version

    the link you posted isn't working
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  5. #5
    Registered User MichaelCJ's Avatar
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    You forgot Vitamin D3 (thanks to Jason Blaha - aka JasonDB - for reminding me, via his excellent Youtube channel). That, or you're not aware of its importance.


    edit: And I'm pretty sure it's http://chaosandpain.blogspot.com instead, btw. Oh, and that post might be here -> http://chaosandpain.blogspot.com/201...on-part-1.html (copy that URL, but replace the '0' with an 'o', otherwise it won't work).
    Last edited by MichaelCJ; 01-11-2013 at 12:04 PM.
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  6. #6
    This Space for Rent RockCrab's Avatar
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    Originally Posted by Determinednoob View Post
    nah i wanted to add some stuff


    what is wrong with the bodyrecomp version

    the link you posted isn't working
    In a nutshell, Jamie makes a very strong case that Martin's point of view on a bodybuilder's natural limits is arbitrary and should not be taken seriously, let alone as gospel. That's the ultra clean way of saying it . . .

    When that link starts working again, be advised - some content NSFW.
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  7. #7
    Registered User ASTRONOMICAL's Avatar
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    will read everything.... read about half so far... excellent compilation.... thanks a lot for putting this together


    Edit:

    Finished everything, and WOW! I had already read about 1/4 of this before encountering your thread, but, that other 3/4 was amazing and had all sorts of helpful information.

    I bookmarked Lyle Mcdonald"s site (Body Recomposition), Alan aragons articles section, and leangains. I will continue research there by reading a lot of the hyperlinked articles that were hilighted within Lyle's articles you listed.

    This thread deserves to be a sticky, IMO.
    Last edited by ASTRONOMICAL; 01-16-2013 at 11:07 AM.
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  8. #8
    This Space for Rent RockCrab's Avatar
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    Originally Posted by MichaelCJ View Post
    I already posted a link to that, not far upthread. Also gave instructions as to how to make it actually work. It won't, if you just try copying and pasting it, as you have. Censorship is awesome, eh?
    Thanks, missed your earlier post. I saw the thread get bumped and it reminded me my original link didn't work. So I just posted what I thought was the appropriate link. Thanks again for the correction. I removed my last post.
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  9. #9
    Registered User ASTRONOMICAL's Avatar
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    bump
    if anything has surprised me so far in my work, it's the complete disassociation between IQ and "exercise intelligence"

    -Martin Berkhan
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  10. #10
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    bump-worthy for the Summer influx of "I wanna get beachy-jacked" crowd.
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  11. #11
    I'm hungry again Nosepull's Avatar
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    Step Zero: It's spelled lose. The present participle is spelled losing.

    Step -1: You aren't an "ecto".
    My running and ICF 5x5 log - http://forum.bodybuilding.com/showthread.php?t=153761921
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  12. #12
    Registered User triplebballer's Avatar
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    Bumped for noobs like me
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  13. #13
    Registered User javisM25's Avatar
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    Bump. Other noobs need to take a look..I'm a noob and I just read some of the links and you have so much important info here!
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  14. #14
    Registered User davidolson22's Avatar
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    Thanks for making this list of links!
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  15. #15
    Registered User 35memo's Avatar
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    Awesome info here.
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  16. #16
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    bumpworthy
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  17. #17
    Registered User Lawless10's Avatar
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    I also think it is essential for a noob to be able to come up with a good excuse to skip leg day so also add this http://m.youtube.com/watch?v=BS-oRydlnCE
    Stats 5rm
    B 115kg
    S 145kg
    D 200kg
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  18. #18
    Registered User auriga's Avatar
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    Good collection of relevant info.
    Bleed success. Eat. Sleep. Mate. Defend. – Jim Wendler.

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  19. #19
    Registered User sizesmall's Avatar
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    What program do you recommend for an intermediate lifter wanting both size/strength?
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  20. #20
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  21. #21
    Self proclaimed parrot Determinednoob's Avatar
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    Originally Posted by sizesmall View Post
    What program do you recommend for an intermediate lifter wanting both size/strength?
    PHAT, PHUL, 5\3\1 BBB (although it is slower strength progression). Lyle's generic bulking routine would still give good strength gains even though it is more focused on size.

    Also there is this http://forum.bodybuilding.com/showth...hp?t=154362461
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  22. #22
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    Thank you subbed
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    Bookmarked for future reference!
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  24. #24
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    Thanks
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  25. #25
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    Bump!! Great read and summary of a lot of great stuff, thanks!
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    9/12/2013
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  26. #26
    Is this me? warmjast's Avatar
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    Thanks for this collection of useful info. I particularly appreciated the comment on bulking or cutting. I'm both overweight and poorly muscled, so I am glad to hear that at this stage I don't need to bulk or cut.
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  27. #27
    Keep on keeping on notdisappoint's Avatar
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    I just want to quickly put this out there: Thank you for sharing leangains.com - I started reading and simply cannot get enough of this guy (no homo). I don't know if you're him, but kudos in either case.

    I recognize some of the points on the f.uckarounditis list, so I need to take a long hard look at myself. Apparently there's no time to waste.

    Classics such as "Don't fall for "muscle confusion" bull****. The only ones confused are the people who keep talking about such nonsense." are just that.
    50% fact.
    50% magic.
    100% results.

    Know who invented deload week? Haters. People who want to slow you down, so they can catch up.
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  28. #28
    Self proclaimed parrot Determinednoob's Avatar
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    I think a quick look at my avitar and a pic of Martin would let you know I am definitely not him lol. I am just some shmo noob.
    The floundering has ended.
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  29. #29
    This Space for Rent RockCrab's Avatar
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    bump
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