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Beginners common questions

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  • Beginners common questions

    Good read!


    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 ( )

  • #2
    Good stuff!
    Strictly Business


    • #3
      Good read, sometimes it's good for us experienced trainers to remember the basics too!
      Follow me on Twitter @dbbpowerfit

      Muscular Development Forum Rules :.
      READ THEM!


      • #4
        well written, im sure thats going to help new trainers to this might be a good idea for a sticky for this post, even a section for new trainers specifically to ask question from the more experienced guys who wont lead them astray although this is a good section for them to ask in,maybe they wouldnt know to go here
        Muscular Development Forum Rules :.


        • #5
          Another bump for a good read.
          It's like a Freak Circus


          • #6
            This should be a sticky...


            • #7
              Originally posted by Bottom Gun View Post
              This should be a sticky...
              I agree.


              • #8
                no it shouldnt (be a sticky) read it a few times then practice it and it will be second nature....cmon people!!!!!!!


                • #9
                  by the way ......weight gainers are great for people with fast metabolisms and for a post workout treat!!!!


                  • #10
                    Basic Beginners Article/Advice !

                    Bodybuilding for Beginners Part 1
                    By Tim Wescott

                    If you are thinking about embarking on a fitness or bodybuilding program, here are a few pointers you should know before you begin.

                    1.Consult your physician, especially if you are really out of shape or extremely overweight.)
                    2.Set realistic fitness goals and record them in a notebook.
                    3.Start off slowly.
                    4.Stick to the basics.
                    5.Commit to your program.
                    6.Weigh yourself and take measurements
                    7. Build a foundation (don't be tempted to follow an advanced routine, you will eventually get there if you are patient.)

                    Following this advice will be very helpful in the long run.

                    Lets begin with a program for the extremely underweight person. These are the people who can eat just about anything without gaining a pound. If you fall into this category you know how frustrating it can be to put on a single pound of muscle.
                    Don't be fooled into believing some ad in a muscle book telling how you can get huge muscles almost
                    overnight with very little effort.

                    You must work hard, stick to the basics, and eat more quality muscle building foods.

                    There are 3 basic different body types and some people have certain characteristics of all 3.

                    Let's review them and then design a program for all 3 types.

                    1. Ectomorph-Extremely thin with a very fast metabolism.
                    2. Mesomorph-Athletically built and usually classified as an easy gainer.
                    3. Endomorph- Usually overweight ,with a very slow metabolism.

                    We'll start with the Ectomorph.

                    Day #1
                    Upper body: Here are the exercises we'll be using, DON'T DEVIATE FROM THIS--Bench Press-3sets of 8 reps,
                    Barbell Row-3 sets of 8 reps
                    Barbell Press - 3 sets of 8reps
                    Barbell Curls-3 sets of 8 reps
                    Triceps Pressdowns 3 sets of 8 reps

                    Squats-3 sets of 8,10,12, reps.
                    Leg Extensions-3 sets of 10 reps
                    Calf Raises-5 sets of 10-25 reps
                    Crunches- 4 sets of 20 reps

                    And that's it.

                    The reason I stress not adding any other exercises to this routine is because, being extremely under weight you do not want to overwork, and you must conserve energy to re-build the torn down muscle tissue.

                    Now the matter of what to eat to feed those injured muscles. I would recommend eating every 3 hours or so. I know from personal experience this might not seem possible, but you must try to eat at least a little more until your body becomes acclimated to the new food intake.

                    We no longer label our 3 meals as breakfast , lunch, and dinner, because we will be eating at least 5 but preferably 6 meals a day., and they are now known as meals 1 - 6.


                    Here goes :
                    Meal # 1:
                    4 whole eggs
                    2 slices wholegrain toast
                    1 banana
                    8oz. fat free milk.

                    Meal # 2:
                    1 can tuna on wholegrain bread with low fat mayo
                    1 green salad with low-fat,low-sugar dressing
                    1 orange
                    8 oz. fat free milk

                    Meal # 3:
                    Protein shake 2 scoops of your favorite protein powder
                    2 whole eggs 1 scoop of ice cream
                    1 tbsp. peanut butter

                    Meal# 4:
                    Steak, chicken, or fish
                    1 baked potato
                    1 cup fibrous vegetables
                    8 oz. fat free milk.

                    Meal# 5:
                    1 chicken breast
                    1 cup veggies
                    1 Tbsp. olive oil

                    Meal # 6:
                    Another protein shake
                    1 Tbsp. natty Peanut butter

                    That should be enough for starters as you will probably have a hard time eating this amount.

                    Your workouts will be as follows:

                    Upperbody on Mon.& Thurs., lowerbody on Tues. and Fri. Rest on the
                    other three days,keep outside activities to a minimum so as not to burn excess calories needed to build muscle.

                    If you find this diet too much to consume slowly make an effort to eat just a little more all the time. Also Get As Much Goog SOUND Sleep As You Can to aid in recovery.

                    Drink a minimum of a at least a gallon of water every day.

                    Now on to the Endomorph:

                    I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum. Mind you this is only a temporary routine.

                    IOnward to our Mesomorphic friends:

                    Same routine ,different diet, and 4 to 5 days of cardio of your choice.

                    I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to 30-45 minutes. If this seems like a lot of work it is but as I tell my clients if you can't stay motivated ,stand naked in front of a full length mirror, if you don't like what you see this should be motivation enough. I will go a lot deeper into fat loss but here we are just beginning.

                    The diet:
                    Meal # 1:
                    7 egg whites cooked in non-fat cooking spray
                    1 whole egg
                    1/2 cup oatmeal with sugar substitute (no milk)

                    Meal # 2:
                    Protein shake in water - 2 scoops

                    Meal # 3:
                    1 can of tuna
                    1 plain baked potato
                    1 small salad with lemon juice or vinegar

                    Meal # 4.:
                    5 oz. chicken breast (no skin)
                    1/2 cup brown rice ( I recommend Success Boil In Bag )
                    1/2 cup steamed broccoli

                    Meal # 5:
                    1 can tuna
                    Large green salad with vinegar

                    Meal #6:
                    Protein shake in water
                    1 Tbsp. olive oil

                    That's it.

                    Now here are some helpful tips to avoid hunger pangs and binging.

                    1-Eat your food slowly,
                    2-Always drink at least a gallon of water a day. There are a lot of good reasons for doing this but for you it will create a sensation of fullness.
                    3-If you must eat something ,pick a healthy low calorie snack, such as raw veggie cakes, fat free yogurt, salad, etc.

                    Now for some does and don'ts for all 3 body types............let's get to the Don'ts first:
                    Don't eat junk
                    Don't forget water
                    Don't miss workouts
                    Don't deviate from this routine
                    Don't slack off.

                    Now for the Do's:
                    Do train hard
                    Do be consistent
                    Do stick to your your diet
                    Do add weight to the bar when possible
                    Do use good form

                    Oh yeah and I forgot one more don't:

                    DON'T QUIT!!!!!
                    Strictly Business


                    • #11
                      I hear these questions a lot in the gym and it is good to see some good inromation.


                      Pain is weakness leaving your body!

                      Doing it one pound at a time!!!!


                      • #12
                        I have a question: Do the number of reps per set differ between excercises?


                        • #13
                          Now how far apart each meal? Does the last meal has a certain time I souldnt pass to eat it? For example after 9pm or 10pm etc.


                          • #14
                            Originally posted by gr8fzy1 View Post
                            I have a question: Do the number of reps per set differ between excercises?
                            The Reps per set all depend on your goals and training style!!


                            • #15
                              Originally posted by Adam McVey View Post
                              by the way ......weight gainers are great for people with fast metabolisms and for a post workout treat!!!!
                              I must agree here. I was a little skinny guy before i got serious. I used weight gainer shakes instead of protien shakes when i first started and the extra cals jump started me and came in handy post wrokout...caaarrrbss, yummmmyy
                              Become comfortable with being uncomfortable.
                              F.I.T. Corps