Any advice please?

[eXtr3m3]

Hey to all!I am new here and one month ago following the exercises found here i started practicing bodybuilding...can someone give me some begginer advices?thanks!:smile:

[Rahf]

Eat well, rest easy and train hard. More advice than that I can't give you because you're not providing any info.

[mr popular]

My family is Romanian, which is the only reason I'm responding here.

Like Rahf said... we need more information.

Tell us:

1) what are your goals?
2) How tall are you, and how much do you weigh?
3) how are you training now?
4) what is your daily diet like?

[Ernest]

My family is Romanian, which is the only reason I'm responding here.


Are you related to Graber? :smile:

[mr popular]

Not to my knowledge.

[eXtr3m3]

My family is Romanian, which is the only reason I'm responding here.

Like Rahf said... we need more information.

Tell us:

1) what are your goals?
2) How tall are you, and how much do you weigh?
3) how are you training now?
4) what is your daily diet like?


My goals are to develop more muscle;i am 1,68Meters tall and i cand weigh 60kilograms easy i never got my hands on a heavyer one;now i am training 6 days/week and in each training day i train for almost every major muscle group.Diet?...hmm well i don't eat too much fat and i eat alot of meat and vegtables...:smile:

[mr popular]

My general understanding of the situation:
You are kind of short, you are underweight, and you rightfully want to have more muscle mass. You are still pretty young, and you will likely continue to grow as you age unless you underfeed your body. Eating enough is very important for someone your age.

My diet tips:
1) eat 6 meals a day, spaced out about every 2-3 hours.
2) eat a whole protein source at every meal. This means things like fish, beef, chicken, pork, peanut butter, and eggs.
3) eating vegetables is good, and you should definitely keep up this habit.
4) in order to gain muscle, you must eat enough for your body to grow. Learn how to count calories, and keep a rough estimate throughout the day trying to achieve *your bodyweight in kilograms, multiplied by 44*. For you right now, this would mean about 2600 calories every day (60kg x 44 = 2640). However, while your body gains weight at about 1.3 to 2.3kg every month, the calories you need will change due to the increase in bodyweight, and you will have to again multiply your new bodyweight each month by 44.
5) don't avoid fats in your diet. They are essential for hormone regulation in your body. Things to avoid are: sugar, and Trans fats specifically. Everything else is pretty much fine for you, and a little bit of sugar and/or trans fats in the diet isn't going to hurt you.
Good sources of fat inclue eggs, olive oil, nuts, and fish.
6) Try to eat your bodyweight in kilograms X 2.2 in grams of protein every day as a MINIMUM. In other words, for you right now that means about 130 grams of protein minimum every day (60kg x 2.2= 132g protein daily), but more would be beneficial in my opinion.

My tips regarding training:
1) as a beginner don't train with weights more than 4 times a week.
2) learn basic anatomy, and try to pair up muscle groups that do similar jobs and train them on the same day so no one muscle group is hit too often indirectly throughout the week. This will normally mean: Back&biceps//chest, triceps, and shoulders// thighs and calves
3) learn how to properly warm up your body before exercise. This will usually mean "dynamic stretching" (refer to the trickstutorials main page in the flexibility section to learn about this), and doing one or two light sets of each exercise. For instance, bench pressing for 20 reps with just the bar, to warm up your chest shoulders and arms, before adding any weight.
4) learn one or two basic exercises for each muscle group, and train them all spanning the entire week, with a plan to make them stronger.

Here is a heads up on most of the exercises you will want to learn how to do correctly:
for the thighs(quadriceps and hamstrings): Squats, romanian deadlifts
for the calves: standing barbell calf raises
for the back: chinups, barbell rows
for the chest: barbell bench press, incline bench press
for the biceps: barbell curls, dumbbell curls
for the triceps: skullcrushers (some people just don't do these, and i am one of those people. They hurt my elbows, but they may work for you). Close-grip bench press, cable pressdowns.
for the shoulders: barbell overhead press, dumbell lateral raise.

5) Once you have learned proper form for the exercises above, train them on their respective days with 3-4 sets per exercise, using the same weight for every set (after warming up) for between 6-10 repitions for most exercises.

Here is a sample week:

Monday: back/biceps
Chinups -- 3 sets of as many reps as you can do.
Bent over barbell rows -- 4 sets of 6-10 repitions.
Barbell curls -- 4 sets of 6-10 repitions
dumbell curls -- 3 sets of 8-12 repitions

Tuesday: rest or tricking/other activities

Wednesday: chest/triceps
Flat barbell bench press -- 4 sets of 6-10 repitions
Incline dumbell bench press -- 3 sets of 6-10 repitions
skullcrushers -- 4 sets of 6-10 repitions
cable pressdowns -- 3 sets of 8-12 repitions

Thursday: rest, or tricking/other activity

Friday: Thighs, shoulders, and calves
Squats -- 4 sets of 6-10 repitions
Romanian deadlifts -- 4 sets of 6-10 repitions
Barbell calf raises -- 4 sets of 8-12 repitions
seated calf raises -- 4 sets of 8-12 repitions
Barbell over head press -- 4 sets of 6-10 repitions
dumbell lateral raises -- 3 sets of 8-12 repitions

Satuday&sunday: rest, or tricking/other activity

Once the weight you are using for the exercise becomes easier -- meaning, if an exercise has a repition range of 6-10, and you can get 10 repitions on all 4 sets -- then you know you have gotten stronger, and it is time to increase the weight by 10-20lbs for next time.

6) VERY IMPORTANT: set goals for yourself. Write them down, and make a plan to achieve them.
Examples:
"I want to weigh 62kg in 4 weeks!"
" I want to increase my bench press, my barbell row, and my squat all by 10lbs each in 4 weeks!"
" I want to be able to do 10 chinups in a row 2 months from now!"
etc..

any questions.................?

[eXtr3m3]

Thanks alot for the help dude!!you rock!:cool:

[anfeyd]

Mr Popular, I'm always curious as to typical split routine leg workouts. I mean, two calf exercises and one quad exercise? It seems that most muscle groups are getting twice the volume as the legs and hips/hamstrings as they only have one exercise devoted to them?

[mr popular]

To be honest with you I wouldn't consider the sample program I laid out to be ideal for muscle building, I would just consider it to be a basic template to help the OP learn the exercises they need to learn, and to teach them what each muscle feels like and how it works.

Once he is confident with his form and has some basic loads laid our for himself to work with, I'd recommend just switching over to a pretty basic strength building routine for the entire body.