[elstatec]

well then, ive finally got off my ass and decided to start weight training with all my spare time and so I can buff up a bit so that when I meet needs mother I give the right impression, ive got like 4 months membership that I want to make the most of and build myself up on the weight training.

Im a novice to using all of the bits and pieces there but its more of the routine that Im looking for advice on, how many times a week should I go, how long, how many sets and reps are enough etc etc.

Any help advice would be much appreciated and returned with thanks and buttsexs. freak:

[imported_Fluffy_Bunny]

As a rookie my advice would be to eat lots of meat & generally anything, try & make it so that your stomach is always full. You don't have to eat large meals just lots of small snacks in order to gain muscle mass.

Then go to the gym & experiment with all the weights, find out what the heaviest weight is that you can lift 12x in a row with about a minutes rest in between each lift. Do this for arms/legs etc.

You can prolly go a bit nuts for the first few times & work out for a while, but it's probably best to try & keep it down to an hour a day. If you can't spare an hour try using heavier weights & less repetition, like 1 & 1/2 the weight & lifting it 6x with 30 seconds rest.

I also recommend doing sit ups too, try to do two lots of 50. I try to do the Royal Navy fitness test requirements which is something like 42. But you gotta do that to a bleep test, so no slowing down, which is a bit of a bitch. But that way you'll have a nice 6 pack in no-time. Which the girls seem to admire above all else. rock:

As I said I'm just a rookie & use my own weights so if anyone else comes along with pro advice I've only one book by some random author to back my statements up.

[Sgt. Paine]

With a 4 month subscription dont think you are going to see crazy results in your bicep area. Ill input more info later im just hungover as fuck right now.

[gtboys34]

4 month is good as long as your eating and dieting right everyday (especially training days)

[Jotun]

[quote="Fluffy_Bunny":53714]You can prolly go a bit nuts for the first few times & work out for a while, but it's probably best to try & keep it down to an hour a day. If you can't spare an hour try using heavier weights & less repetition, like 1 & 1/2 the weight & lifting it 6x with 30 seconds rest.[/quote:53714]
worst advice ever.

if you arent used to working out every day, dont push yourself, you'll end up hurting yourself, sometimes permanently. i recommend just going easy the first few times and building up some tolerance. use lighter weights and do a lot of reps, not really heavy weights a few times.

[butch]

Id say no more then 4 times a week. Work on legs one time then upper body the next, alternate back and fourth. On upper body weights, start your work out light and increase it as the work progresses for an hour. On the final lift go heavy but not to the point of hurting yourself. If you pull a muscle your done for a few weeks. It aint goinna happen over night so dont work out like it will. Take your time and work up slowly. Youll notice after a month or so you can lift more then when you started. Dont go crazy and try and lift too much because you think you can.

On lift days it wont hurt until the second day. Let the upper body rest and work on the legs, Thats why you alternate back and forth to let one part of you body heal while you work on another. Youll see and feel a difference in the 4 months you have. Above all, slow and easy is the key.

[Chronic Diarrhea]

Actually you shouldn't work out any muscle group, sans abdominals for more than one time per week. A tentative schedule would look like:

Monday - Legs
Tuesday - Biceps, Triceps, Abs
Wednesday - Deltoids (shoulders), Trapezius ("traps")
Thursday - Back
Friday - Chest

The split can work in many ways. You could group chest with triceps in one workout, and back with biceps. in another day. The reason for this is chest exercises train the triceps as a secondary muscle and back exercises train the biceps as a secondary muscle. When you push (i.e. bench press) you work your triceps. When you pull (lat pull downs, cable rows, etc) you work your biceps.

Diet is by far the most important aspect of weight training to gain mass, especially bodybuilder-type mass. You won't go very far even if you have 4-5 cheat meals per week. You do want to eat a lot of meat, in particular boneless, skinless chicken breast. The breast is low on fat and a good source of protein. The most protein dense red meat is the top sirloin. a 16 oz cut contains about 81 grams of protein, which is almost 2x the amount of protein that the average person consumes in a day. It only contains about 17 grams of fat, which is quite low for red meat. Compare that with a ribeye cut, which contains only 63 grams of protein per 16 oz cut, and about 47 grams of fat.

Other great meats are tuna, which is a ridiculous source of protein. Even better is tuna's fat content is almost non-existent. 16 oz of canned tuna in water yields 115 g of protein and 3.7 g of fat. the protein/fat macro is very positive. Salmon is a good fish to eat as well. Flounder is excellent, with 99 g of protein per 16 oz cut and 15 g of fat.

You would wonder why I would recommend any fish over tuna, given the extreme low fat content. Many finfish meats contain Omega-3 fatty acids, which is a "good fat." Many people don't realize this, but the body needs fat to burn fat, as long as it is a good fat. So even if you're eating flounder, the fat content is, for the most part, good.

Aside from meat (which is the most important food you're going to need), I usually back up my meals with a lot of brown rice, broccoli, and cauliflower.

You'll need enough fiber to offset the high protein intake (prolonged intake of protein with inadequate fiber creates kidney stones). You'll want whole grain, whole wheat bread.I just eat a slice or two with my meals for a bread source. I'll also eat all-natural peanut butter (ANPB) with whole wheat bread as snack meals. ANPB's fat content and protein content is identical to regular peanut butter, but the fat source comes from natural peanut oil, which is a source of polyunsaturated fat, and a small source of Omega-3 fatty acid. Sometimes nutrition isn't about how much or low little the values say on the back, but what those numbers consist of. regular peanut butter and ANPB are vastly different.





Your first week of lifting, you'll want to learn proper form, good technique, and get a feel for where your limit is on each core lift. Weight lifting is technically meant to prevent injury in the sports world, not to get huge or stronger, although those two results are certainly positive. With proper form and technique, the risk of injury will decrease over time.

Here's a free and very good lifting program to read over. I wouldn't recommend using it until you're familiar with the weights, but the entire program goes into very, very good detail about warming up, stretching, and preventing injury. Most importantly, it gets everything right when it comes to weight lifting IMO.

You have to sign up to read it, but it's completely free and I've never been harassed with e-mail:
[url:63e63]http://www.ast-ss.com/max-ot/max-ot_intro.asp[/url:63e63]

Here's a great way to keep a tab on your diet:
[url:63e63]http://www.fitday.com/[/url:63e63]

[Simo Häyhä]

I carved out a 6 pack of abs in 2 months with diet and excersize.

I highly highly highly recommend you buy the AUDIO book called The Abs Diet
http://www.audible.com/adbl/site/produc ... Cookie=Yes

1) Listen to the book
2) Buy the food
3) Do the excersizes
4) ????
5) PROFIT

Seriously dude, this book has changed my life. Girls that used to ignore me all of a sudden want to talk to me now. A 6 pack is probably the best gift you could ever give yourself.

[Short Hand]

Just keep the workout decently sensible, but most of all have fun and keep your self motivated and entertained while working out. It is hard for new comers to keep that discipline that the guy who have been doing it for years have. Get yourself comfortable, then start worrying about developing that amazing workout plan, and eating regime. ect ect. AND mOST OF ALL !, it takes time !

[Jotun]

[quote="Short Hand":dd19c]AND mOST OF ALL !, it takes time ![/quote:dd19c]
best advice ever.

[Pyro]

Thigh N' Bun Rocker

[Short Hand]

[quote=Jotun]

Originally Posted by "Short Hand":7c83d

AND mOST OF ALL !, it takes time !

best advice ever.[/quote:7c83d]


har har. i fucked Joe Sat.

[Coleman]

P90x

[elstatec]

went friday for an hour. might of over done it, my arms are achingggg

thanks for the advice all ill take it into context


ive been eating alot of egg and bakes beans so the protein is coming in good.

[Scorpion -]M15F1T[-]

Originally Posted by Coleman

P90x

WIN!!

But the presenter type guy is seriously gay¬¬