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  • #76
    Thanks for the info!

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    • #77
      very useful info

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      • #78
        It looks like I found a great thread to get me started on this forum. The first article posted reminded me of some great exercises that I probably haven't done in years (ie pullovers, hammer curls and close grip bench). The second article was a real eye opener on how much food us hard gainers have to eat!

        Great stuff, thanks!

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        • #79
          Thanks! This helped answer some of my questions

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          • #80
            good advice, but got a question on bodyfat around the belly would it be better to diet first to get rid of bodyfat or would it be ok to go on a high protien diet and lift weights to build muscle and try to lose bodyfat at same time any help would be very much helpfull only just started training so trying to get as much advice as poss to be safe in what i do in gym, once again guys thanks for any advice!!!

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            • #81
              sorry guys posted same post twice couldnt del so had to write this
              Last edited by iesty9; January 8th, 2012, 05:08 PM. Reason: done twice

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              • #82
                Originally posted by iesty9 View Post
                good advice, but got a question on bodyfat around the belly would it be better to diet first to get rid of bodyfat or would it be ok to go on a high protien diet and lift weights to build muscle and try to lose bodyfat at same time any help would be very much helpfull only just started training so trying to get as much advice as poss to be safe in what i do in gym, once again guys thanks for any advice!!!
                1) get diet on point-tailored macros to encourage muscle growth
                2) training/cardio- tailored to ensure your building muscle and losing fat
                its all uphill from here..

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                • #83
                  Originally posted by iesty9 View Post
                  good advice, but got a question on bodyfat around the belly would it be better to diet first to get rid of bodyfat or would it be ok to go on a high protien diet and lift weights to build muscle and try to lose bodyfat at same time any help would be very much helpfull only just started training so trying to get as much advice as poss to be safe in what i do in gym, once again guys thanks for any advice!!!
                  I am starting out and have the same issue - at 5ft6 and weighing...hang on a sec....76.4kg after pushing out a Richard III and any urine I could....I have a waist measurement around navel of 37" including love handles and despite having low fat levels virtually everywhere else

                  I have a bad diet - not that I eat crap as I rarely eat out, don't do fast food and hate pop and alcohol - i simply don't eat enough and in calorific numbers, geez i could be on no more than 1300 a day

                  Which leads me to pose a thought - given that we talk about the body holding onto food as fat reserves in times of famine etc, could the fact I eat so irregularly mean my body is almost automatically converting a lot of what I eat into fat as it thinks it may be a while until I eat again ?

                  As of today i'm eating more regular (three hours max) and will continue for the next month to see if that on it's own makes a difference to my body composition.

                  Waiting to post a journal once I have enough basic posts registered !

                  Vinny

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                  • #84
                    One other question I have - since buying the gym, I open up at half six as I train at this time in the morning so it made sense to open up as well.

                    But from a nutritional point of view, what would make a good intake pre workout, do I get up at half five and chow down on a standard breakfast, have a shake of some description, take a pre-workout such as C4 first then eat after or just train then have a post workout shake followed by food an hour or so later ?

                    All help appreciated,

                    Vinny

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                    • #85
                      To put it as basic as possible for beginners, use multi-joint compound exercises such as the squat, bench press, deadlift and rows to build mass and make sure you have an appropriate nutrition plan. Remember nutrition play's a significant role in building muscle mass and you can't out train a bad diet. Also make sure you get adequate recovery.

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                      • #86
                        good stuff to know ive been lifting off and on for couple years now just recently started getting serious and prepping for my first comp
                        HOWL The ZeroWOLF is here!! I am the island sensation!! Lez go!!

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                        • #87
                          can i stack usp TEST and pharma freak's Anabolic Freak together?

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                          • #88
                            Originally posted by KindaSwol View Post
                            1) get diet on point-tailored macros to encourage muscle growth
                            2) training/cardio- tailored to ensure your building muscle and losing fat
                            thanx for advice getting there slowly

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                            • #89
                              Originally posted by The Student View Post
                              Good read!

                              BEGINNERS COMMON QUESTIONS ANSWERED!, By: Jay Thompson


                              I have been surfing alot of the sites and forums and have found many things to be consistent with beginners. Some of the common questions, with accompanying answers are listed below:

                              1) I just started bodybuilding and would like to know what supplements I need to take to get big!

                              There are three things that you need to concern yourself when beginning. Eating the right food and drinking enough water to keep your body functioning optimally; Training properly; and SLEEPING/RESTING! You must understand that you do not grow while working out. Your muscles grow in response to the stress placed upon them, ie. weight training.

                              2) What exercises should I do?

                              Assuming that you are trying to get big, you need to do basics. Chest=Incline Bench Press, Flat Bench Press, Dumbbell Flye, Dumbbell Pullovers, Dips. Back=Chins, DEADLIFTS, T-Bar Rows, One-Arm Dumbbell Rows, Low Pulley Rows. Biceps=Standing Barbell Curl, Alternate Dumbbell Curl. Forearms=Wrist Curls, Reverse Curls, Hammer Curls. Triceps=Close Grip Bench Press, French Curl, Dips, Skull Crushers. Quads=Squats, Leg Press, Front Squats. Hams=Stiff Legged Deadlifts, Ham Curl. Calves=All Variations of the Calf Raise. These are, in my opinion, the best exercises for each bodypart.

                              3) How do I lose the fat on my stomach?

                              The answer to all variations of this question is proper diet and proper training. Your abs don't just come to you when you get big enough. You need to work them from the beginning. Not only does a strong mid-section look good, it protects you from injury by stabilizing your trunk. Many of the people you hear complaining about lower back pain have a big gut! The fact is that you can't lose the fat on your stomach. You can only lose fat throughout your body. Doing 5,000 situps a day won't do any good without a good diet and cardio program.

                              4) How often should I lift?

                              Train each body part ONCE A WEEK! That's it. Train no more than 4 days a week. On the other days, eat, sleep, drink water and be happy.

                              5) I want to gain weight and get my six pack.

                              I saw this one today. This is a misnomer. You can either gain weight or get a six pack. You are going to have to choose. You really can't have the best of both worlds. In order to get big, you have to take in more calories than are required for maintenance. To cut, you must ingest less calories than maintenance while keeping protein high to prevent muscle loss. Of course once you have built size you can then work on getting cut.

                              6) Do weight gainers help?

                              I saw this question and HAD to respond. Weight gainers are a way for the supplement companies to trick the beginner easily. They post an ad with some FREAK and say that he made his gains using this weight gain! Really? Ask the model endorsing the product. By saying you need more calories to gain weight and offering weight gain shakes as the answer, beginners are confused into thinking that they NEED weight gainers to get big. Fact is, you just need plenty of real, good food. Eat tuna, chicken breasts, lean red meat, turkey, beans, rice, potatoes, oatmeal, fresh veggies, etc to get big. It is more beneficial for you to eat properly than to drink a weight gainer!

                              7) Why don't I get sore muscles after my workout?

                              It does not mean that you have not worked your muscles sufficiently if you don't get sore. Work at 100% intensity, with perfect form and you will get results!

                              8) I can't "feel" the exercise working.

                              This is usually heard when someone is performing with too much weight in poor form. You don't get the burn in the muscles you are working because you are working every other muscle except for the "target" muscle. For example, many people do curls with entirely too much weight and are bending over backwards to "lift" the weight! You are going to strain your back and/or shoulders, along with a host of other muscles. You might not pick up the heaviest weights in the gym, but using the proper weight for your strength, you will benefit in the long run! Take your ego to the club and your ass to the gym!


                              Author: Dan Gallapoo ( [email protected] )
                              Thanks. Great advice!
                              "I can accept failure... But I can't accept not trying." - Michael Jordan

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                              • #90
                                Νice article!

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