Any beginners need help, just ask

[grumpwurst]

And that shall be my main exercise for this year.

And is mine and it started today

[cfox]

And is mine and it started today

Hey grumpwurst, i guess we'll be doing this together. I would say with a little more chest and quads you'll be unstoppable in your division.

[stavios]

absolutely, grumpwurst is an incredible bantamnweight !

very thick and proportionate

[grumpwurst]

cfox and stavios,

Thx for the compliments. I really never saw myself as being that good, but everyone was coming out of the woodwork to tell me how much the loved me at the competition. It's taking a bit of getting used to. Heck, my wife went to GNC to pick up some stuff for me and the manager found out she was my wife and told her that if I plan on doing Jr. Nationals or Nationals next year, he'll sponser me.

I spent my life being the one picked last for teams, so now I'm finally in a sport where I can excel. To bad it took 37 years to find it

We are working hard to get some weight on me so that I can beat more people heavier than me

[Shaft10]

Hey Alex,

I've noticed that certain body parts are making gains and developing faster than others for example: Delts and back are way better than chest and abs, Tri's over power Bi's, and my quads surpass glutes and hams. I feel that I work equally hard on all body parts. Any tips or info would be very helpful.

Thanks

[Alex A]

Hey Alex,

I've noticed that certain body parts are making gains and developing faster than others for example: Delts and back are way better than chest and abs, Tri's over power Bi's, and my quads surpass glutes and hams. I feel that I work equally hard on all body parts. Any tips or info would be very helpful.

Thanks

Good question bro, for one, I would do this, make your lagging body parts a priority in sequence of training. For example if your training arms and your tris overpower your bis... Train your biceps first and bomb them hard..

also try to change up your workout with different exercises.. Supersets, forced reps, whatever it takes to shock the muscle to grow. I would prioritize all your lagging bodyparts and try some new exercises that can make them grow.. Whatever you do, dont do the same thing over and over..hope that helps a bit

[Shaft10]

Cool man. I think that changing things up will help a lot. Thanks. When you say prioritize the lagging does that mean train them first or train them more often?

[Alex A]

Cool man. I think that changing things up will help a lot. Thanks. When you say prioritize the lagging does that mean train them first or train them more often?

Train them first. Give your most energy to those bodyparts..

I would say one of the biggest mistakes everyone makes is to keep the same routine for too long..

Most people in the gym have a set routine that they have been using for years. Changing your routine up, trying new exercises, machines and training styles will make a big difference.

[Rob S.]

I deffinatly agree with junior.It all comes down to individual needs.Once you figure that out,youll grow like a weed.Only do the excercises you "feel".Not because the latest issue of your favorite mag tells you to do it,or your favorite pro does it.I feel the bench press is much better suited for shorter guys,with shorter limbs.Their skeletal structure seems to be set up perfectly for flat benches.For taller ,5'9" or more,with longer arms,we seem to always be delt/tri benchers.Great front delts/tris,crappy chest.So doing the isos first is deffinatly the key to building the pecs.I always end with inc or dec dumbells.Believe me guys, it was great to have Alex compliment my chest improvements.Not triing to be mr. know it all, just sharing some things with you guys that have worked for me.Well,only one more day of work before the show.Tomarrow at this time ill be in my hotel room putting on the tan.I cant wait.

[Bryon_AZ]

A Beginer trying to be the best I can.

Hi, I'm a 37yr old man. I weigh 175 and have only recently started going to a gym. I don't have any defined goals yet, right now I have just been proving to myself that I can commit to going to work out 3 - 4 times a week.
Since I've been able to keep it up for the past month, I'm going to get a notebook and keep track of the exercises I do and at what weights so I see exactly what I've been doing. I'm thinking I need to know what I'm doing now so I can figure out a plan for where I want to be.
As for my diet, It needs a lot of work.
I start off the day with a Protein shake 50grams.
After that its all pretty much fast food at work
Dinner varies on the mood in our house, eating out cooking or microwave meals.
I quit smoking a month ago, and I haven't had any alcohol in about a year and a half.

[cfox]

I deffinatly agree with junior.It all comes down to individual needs.Once you figure that out,youll grow like a weed.Only do the excercises you "feel".Not because the latest issue of your favorite mag tells you to do it,or your favorite pro does it.I feel the bench press is much better suited for shorter guys,with shorter limbs.Their skeletal structure seems to be set up perfectly for flat benches.For taller ,5'9" or more,with longer arms,we seem to always be delt/tri benchers.Great front delts/tris,crappy chest.So doing the isos first is deffinatly the key to building the pecs.I always end with inc or dec dumbells.Believe me guys, it was great to have Alex compliment my chest improvements.Not triing to be mr. know it all, just sharing some things with you guys that have worked for me.Well,only one more day of work before the show.Tomarrow at this time ill be in my hotel room putting on the tan.I cant wait.

Good luck Rob. Hopefully Alex will keep us posted on how things are going for you. Post up some hotel pics if you get a chance.

[me4ka86]

Hi Alex,


what do you think of potatoes and beans as a substitute for rice in the diet?

[stavios]

I deffinatly agree with junior.It all comes down to individual needs.Once you figure that out,youll grow like a weed.Only do the excercises you "feel".Not because the latest issue of your favorite mag tells you to do it,or your favorite pro does it.I feel the bench press is much better suited for shorter guys,with shorter limbs.Their skeletal structure seems to be set up perfectly for flat benches.For taller ,5'9" or more,with longer arms,we seem to always be delt/tri benchers.Great front delts/tris,crappy chest.So doing the isos first is deffinatly the key to building the pecs.I always end with inc or dec dumbells.Believe me guys, it was great to have Alex compliment my chest improvements.Not triing to be mr. know it all, just sharing some things with you guys that have worked for me.Well,only one more day of work before the show.Tomarrow at this time ill be in my hotel room putting on the tan.I cant wait.

good luck bro, have fun that's the most important

[Alex A]

Hi, I'm a 37yr old man. I weigh 175 and have only recently started going to a gym. I don't have any defined goals yet, right now I have just been proving to myself that I can commit to going to work out 3 - 4 times a week.
Since I've been able to keep it up for the past month, I'm going to get a notebook and keep track of the exercises I do and at what weights so I see exactly what I've been doing. I'm thinking I need to know what I'm doing now so I can figure out a plan for where I want to be.
As for my diet, It needs a lot of work.
I start off the day with a Protein shake 50grams.
After that its all pretty much fast food at work
Dinner varies on the mood in our house, eating out cooking or microwave meals.
I quit smoking a month ago, and I haven't had any alcohol in about a year and a half.

Congrats on getting started. And quitting smoking was really smart. I would get on a progressive plan of doing cardio, get a clean diet going and up your days in the gym to five. Give it some time and you will be feeling really good about yourself and how you look!

[Alex A]

Hi Alex,


what do you think of potatoes and beans as a substitute for rice in the diet?

I think they are fine. Off season I eat beans with rice. I personally dont like potoatos much unless im at a steak restaurant and the only choice is a dry baked potato, i prefer white rice . If you like baked potato go for it. In my contest diet i eat a small potato as my last carb meal of the day.. If you like eating them though, go for it they are less dense in carbs than rice.