Beginners; Look Here! - Page 3 - Ausbb

giffo · 08-07-2010, 10:27 AM

Quote:

Originally Posted by Fadi

Okay giffo, help me out here. What is it that you need the most right now? Muscles? Fitness? Muscular endurance? Blasting your metabolism and loosing some fat as well as getting fit in the process? You're welcome to send me a photo of yourself either by PM or email if you wish (only if you wish that is) since it does make things easier.

Due to your injury, what can you and what can you not do? Do you suffer from any restrictive movements? I'm asking so many questions and I'm not even interrogating you for God's sake

! Sorry.

Seriously, the more I know the more I'd be able to help and there would be less time wasted. What do you say?

Fadi.

Morning Fadi,

Will email my details with photos shortly. Hope you have had breakfast!!

Cheers

Giffo

hardgainer · 18-07-2010, 06:10 PM

thanks for the program will start today

24-08-2010, 02:33 PM

I'm 33 years old 85kgs (187lbs), 5'11' and got a slightly visible 6 pack. My current maintainace daily calorie intake is aprox 2000.
However I intend to gain lean mass by about 5kgs (12lbs) in the next 4-6months. I have increased my calorie intake by extra 500 perday with a Max's sugar free mass gainer.
I train 3 times a week + 3X 20min abs sessions on my off days without any cardio.

Mon & Fri ( Full Upper Body 70-90 mins) :
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Back: 3 sets of overhand pullups (pull-ups), 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Shoulder: 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.

WED (40mins)
Legs: 3 sets of Leg press 8-12 reps per set with 60's rest between the sets.
6 sets of lunges, 8-12 reps per set with 60s rest between sets
4 sets Standing Calves raises, 10-15 reps per set with 60's rest between the sets.

Tue & Thurs & Sat ( Abs)
10 min warm up on a treadmill or cycling.
5 sets of crunches , 6- Max reps per set with 60's rest between the sets.
5 sets of hanging leg raises , 6-Max per set with 60's rest between the sets.

Sun : Off ( Cheat day)

Supplements :
Gold Standard 100% Whey - 3 shakes a day @ 30g each
Max's Super size ( Suger Free) - 1 shake a day
Jack3d Pre workout - twice weekly on upper body days
Waxi Maze post work out 3 times a week on work out days.
Multi Vitamin.
USP Anabolic pump carb blocker

additionally I eat 4 small meals throughout the day with 30% Protien 60% Carbs 10% Fat.

I hope to achieve a lean -muscular Michael Klim alike "swimmer's" physique. Since this is my first attempt of a gaining cycle, any feedback is highly appreciated from experienced trainers.

GoPies · 06-09-2010, 03:10 PM

I know this is the Bodybuilding section but I noticed the Markos links to the strength-training-power-lifting section. I'm guess that is because its appropriate for beginning body builders as well as strength / power lifters etc.

Is there a thread on here that details the main differences between bodybuilding and strength / power lifting (as in different routines for different end goals?). Apologies in advance if this is a very noob question to ask

Quote:

Originally Posted by Fadi

Markos: ausbb.com/strength-training-power-lifting/9460-beginners-program

dave · 08-09-2010, 12:17 AM

No difference for beginners, bit different for advanced lifters.

dave · 02-10-2010, 09:17 PM

Just and add on for this: Rippetoe stated it well by saying something along these lines:

Beginner bodybuilders and powerlifters are both both beginner strength trainees, it is not until they get past this stage and are intermediates that they should be training differently. I have to agree with that.

Kyle Aaron · 02-10-2010, 09:56 PM

Dave speaks truth here as in other places. A beginner is a beginner. Imagine you have a couple of six year olds, one wants to be a surgeon one day, the other wants to be a fireman. Should you give one a scalpel and the other one a firetruck? No. Teach them to read, write, and add up first.

Basics first. Get strong on the basic compound lifts, after that decide where you want to go and we can tell you what you need to do.

GoPies · 13-10-2010, 12:45 PM

Thanks for the replies above guys. That helps a lot.

I have another question for you guys:

For beginners, what is the recommended diet? Even a general guide would be helpful.

I don't want to over eat early on and get even fatter

Gurnip1 · 18-11-2010, 10:15 PM

I'm pretty keen on finding a good diet for a beginner as well. Any suggestions?

eaglebay · 19-11-2010, 02:04 PM

This would be a great start
http://ausbb.com/nutrition-diet/9001...food-plan.html

24-08-2010, 02:33 PM	#23 (permalink)
Senaka Guest Posts: n/a	I'm 33 years old 85kgs (187lbs), 5'11' and got a slightly visible 6 pack. My current maintainace daily calorie intake is aprox 2000. However I intend to gain lean mass by about 5kgs (12lbs) in the next 4-6months. I have increased my calorie intake by extra 500 perday with a Max's sugar free mass gainer. I train 3 times a week + 3X 20min abs sessions on my off days without any cardio. Mon & Fri ( Full Upper Body 70-90 mins) : Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets Back: 3 sets of overhand pullups (pull-ups), 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets. Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets. Shoulder: 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets. WED (40mins) Legs: 3 sets of Leg press 8-12 reps per set with 60's rest between the sets. 6 sets of lunges, 8-12 reps per set with 60s rest between sets 4 sets Standing Calves raises, 10-15 reps per set with 60's rest between the sets. Tue & Thurs & Sat ( Abs) 10 min warm up on a treadmill or cycling. 5 sets of crunches , 6- Max reps per set with 60's rest between the sets. 5 sets of hanging leg raises , 6-Max per set with 60's rest between the sets. Sun : Off ( Cheat day) Supplements : Gold Standard 100% Whey - 3 shakes a day @ 30g each Max's Super size ( Suger Free) - 1 shake a day Jack3d Pre workout - twice weekly on upper body days Waxi Maze post work out 3 times a week on work out days. Multi Vitamin. USP Anabolic pump carb blocker additionally I eat 4 small meals throughout the day with 30% Protien 60% Carbs 10% Fat. I hope to achieve a lean -muscular Michael Klim alike "swimmer's" physique. Since this is my first attempt of a gaining cycle, any feedback is highly appreciated from experienced trainers. Last edited by Senaka; 24-08-2010 at 02:51 PM.

02-10-2010, 09:56 PM	#27 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Dave speaks truth here as in other places. A beginner is a beginner. Imagine you have a couple of six year olds, one wants to be a surgeon one day, the other wants to be a fireman. Should you give one a scalpel and the other one a firetruck? No. Teach them to read, write, and add up first. Basics first. Get strong on the basic compound lifts, after that decide where you want to go and we can tell you what you need to do. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

13-10-2010, 12:45 PM	#28 (permalink)
GoPies Elite Member Join Date: Sep 2010 Location: Nothern Suburbs of Melbourne Gender: Posts: 655	Thanks for the replies above guys. That helps a lot. I have another question for you guys: For beginners, what is the recommended diet? Even a general guide would be helpful. I don't want to over eat early on and get even fatter __________________ GoPies Training Log (got to start somewhere) Aaron

19-11-2010, 02:04 PM	#30 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	This would be a great start http://ausbb.com/nutrition-diet/9001...food-plan.html __________________

18-07-2010, 06:10 PM	#22 (permalink)
hardgainer Newbie Join Date: Jul 2010 Gender: Posts: 2	thanks for the program will start today

08-09-2010, 12:17 AM	#25 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	No difference for beginners, bit different for advanced lifters.

02-10-2010, 09:17 PM	#26 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	Just and add on for this: Rippetoe stated it well by saying something along these lines: Beginner bodybuilders and powerlifters are both both beginner strength trainees, it is not until they get past this stage and are intermediates that they should be training differently. I have to agree with that.

18-11-2010, 10:15 PM	#29 (permalink)
Gurnip1 Newbie Join Date: Jul 2010 Gender: Posts: 2	I'm pretty keen on finding a good diet for a beginner as well. Any suggestions?