help with bodybuilding!!

im 6.0" 165 lbs. im a skinny guy. well some think im skinny some dont. but im already all cut and all that. but i dont got no muscles

i just moved to this town called london in ontario canada. i have a 9-5 job so i got lots of time. ive never worked out before so i wanna register with a gym and get ripped.

but i dont know what to do... do i just register and then go and start lifting weights?? do gyms have personnel workers to help guys like me out?? or is there a routine out there that i can follow?

Ask Vishal, dude is ripped.

[QUOTE=AirTupac]Ask Vishal, dude is ripped.[/QUOTE]

hahaha well where vishal atttt????

[QUOTE=AirTupac]Ask Vishal, dude is ripped.[/QUOTE]

:oldlol:

For real though, if you have NO experience, then find someone in the gym who does and let them walk you through some stuff based on your goals. Don't hire a personal trainer unless you really really have no clue, but just asking some guys at the gym for advice would work.

[QUOTE=B-Low]:oldlol:

For real though, if you have NO experience, then find someone in the gym who does and let them walk you through some stuff based on your goals. Don't hire a personal trainer unless you really really have no clue, but just asking some guys at the gym for advice would work.[/QUOTE]

ight bro... i just dont know what the atmosphere is like

Hehe, I'm about 5'11 and weigh around 145-150. I'm skinny and flabby, really don't look bad but I could be SO much better. Not in my prime anymore so it's harder to put on some muscle and I never had good workout habits. Liked sports too much but never put the time to get stronger.

My advice is to drink a lot of water, eat a lot, and lift heavy weights compound movements 3 days a week and sleep at least 8 hours a day. I never did that but heard a lot of people say that is the way to go.

Don't really need to ask anybody.

Pick up a copy of Starting Strength.

Calculate how many calories you need to grow.

Get started.

3X a week compound lifts. Add isolations.

Eat a caloric surplus.

Keep it simple. I could've been a f*cking freak if I wasn't so obsessed about having a sixpack as a teen and focused no pure strength:(. Got ripped and got my vert up in less than a year to the point where I could block and outrebound guys 6 to 7" taller than me and 20-40 lbs more than me on a regular basis! But thankfully still 21 w/o any injuries. Going to achieve my goals in a year and maintain through mah 40s!

like most have said. go in 3 times a week and start off with compound movements. get someone to help you with all of these. even something as simple as bench press is done wrong by so many people.
particularly get someone to make sure you have correct form on squats and deadlifts. once you get form down, lift heavy and short. 4-6 reps.

[QUOTE=abdubaba]im 6.0" 165 lbs. im a skinny guy. well some think im skinny some dont. but im already all cut and all that. but i dont got no muscles

i just moved to this town called [B]london in ontario canada[/B]. i have a 9-5 job so i got lots of time. ive never worked out before so i wanna register with a gym and get ripped.

but i dont know what to do... do i just register and then go and start lifting weights?? do gyms have personnel workers to help guys like me out?? or is there a routine out there that i can follow?[/QUOTE]

That's where I live! :cheers: . I go to the UWO gym, it has the best equipment in the city and I get to go there for free since I'm a student.

Also, be patient with it. You're not gonna look like a pro wrestler anytime soon. I'm 5'9 and it took me about 3-4 years to gain 25 pounds of GOOD weight (muscle rather than fat/water weight), but the patience def pays off

[url]www.google.com[/url]

Since I answered none of your questions, I will here. I've been to good life before (there are a lot of them around the city) and they tend to only have a few trainers there at a time who will not help you out unless you're paying them. The trainers at my gym are just students as well, so they will help you no problem. Instead of asking trainers though, just ask people like me who have been working out for years, we know what works and how to do it properly.

I'm 5'10" and about 180 lbs so if you want a workout buddy, I could oblige.

I'm pretty sure Goodlife costs $40 a month. Athletic Club is definitely a bit more. The UWO gym costs $20 a month for the summer, but that might be some student deal or something.

jesus christ, don't start starting strength. no beginner should start with squats or deadlifts.

go to bodybuilding.com and read some shit there. peace:pimp:

[QUOTE=DGARAS]jesus christ, don't start starting strength. no beginner should start with squats or deadlifts.

go to bodybuilding.com and read some shit there. peace:pimp:[/QUOTE]

This.... never start off with squats, seen so many kids in the gym who **** up their knees with poor squat form.

^ That's why they need to LEARN it. The Squat (or deads) is like the really hot girl at work - you just HAVE to do it. I am with everyone here on the fact that people should use proper form, but to say that you SHOULDN'T do squats and deads is just not right. They are some of the most functional exercises you can do and have a host of benefits to a lifter.

I'm doing starting strength right now. Bench/Squat/Cleans/Shoulder press are my main workouts, 3x a week for squat and cleans, 2x a week for bench and shoulder press. Sometimes I also do chin ups and pull ups. I think it's pretty good so far.

[QUOTE=Velocirap31]That's where I live! :cheers: . I go to the UWO gym, it has the best equipment in the city and I get to go there for free since I'm a student.[/QUOTE]

ya boiiii... link up!!

[QUOTE=VishaltotheG]I'm doing starting strength right now. Bench/Squat/Cleans/Shoulder press are my main workouts, 3x a week for squat and cleans, 2x a week for bench and shoulder press. Sometimes I also do chin ups and pull ups. I think it's pretty good so far.[/QUOTE]

funny thing is i dont know what those things mean at all :oldlol: my bro agreed for me to use his UWO card so we should deff hit the gym together... PM me bro if you wanna link up

[QUOTE=abdubaba]ya boiiii... link up!![/QUOTE]

Sure man. PM'd.

[url]http://www.bodybuilding.com/fun/best_newbie_workout.htm[/url]


I'd recommend something like this, a simple 3 day split, just make sure to eat slightly above your daily maintenance and get at least 1g of protein per pound of bodyweight.

The forum on bodybuilding.com is great if you wan't any additional advice, just make sure it's from legit posters.

I started with a program similar to this one when I was 152lbs, now I'm 210lbs.

[QUOTE=kjarnorkudori][url]http://www.bodybuilding.com/fun/best_newbie_workout.htm[/url]


I'd recommend something like this, a simple 3 day split, just make sure to eat slightly above your daily maintenance and get at least 1g of protein per pound of bodyweight.

The forum on bodybuilding.com is great if you wan't any additional advice, just make sure it's from legit posters.

I started with a program similar to this one when I was 152lbs, now I'm 210lbs.[/QUOTE]

There is no way in hell you gained 58 pounds of lean muscle. When did you start training? Did you dirty bulk?

[QUOTE=DGARAS]jesus christ, don't start starting strength. no beginner should start with squats or deadlifts.

go to bodybuilding.com and read some shit there. peace[/QUOTE]

[QUOTE=Quickening]This.... never start off with squats, seen so many kids in the gym who **** up their knees with poor squat form.[/QUOTE]
If negs were still here these two posts would definitely be deserving of some. Guys like Bill Starr and Mark Rippetoe who make these beginner types of programs are not only some of the strongest people in history, but some of the most well respected names when it comes to strength training. Not to mention there are so many different resources out there to TEACH people the lifts they need to know.

crossfit

Speaking of Starting Strength, is it possible for me to replace squats with some other workout for a day? 3 days a week squatting is way too much, especially compared to everything else. My legs are shot every damn day.

[QUOTE=VishaltotheG]Speaking of Starting Strength, is it possible for me to replace squats with some other workout for a day? 3 days a week squatting is way too much, especially compared to everything else. My legs are shot every damn day.[/QUOTE]
It isn't recommended. Squats are the benchmark in the program as a stronger squat makes all other lifts stronger as well. The volume is hard to adjust to at first especially for beginners, but just stick with it and you'll get used to it. Also look to invest in a foam roller (I got mine for $20), that's done wonders in terms of helping me recover from DOMS and the like.

[QUOTE=VishaltotheG]Speaking of Starting Strength, is it possible for me to replace squats with some other workout for a day? 3 days a week squatting is way too much, especially compared to everything else. My legs are shot every damn day.[/QUOTE]
Squats 3 days a week? :wtf:
Deadlifts are a good workout I guess

Squating 3 times a week is too damn high

[QUOTE=Deuce Bigalow]Squats 3 days a week? :wtf:
Deadlifts are a good workout I guess

Squating 3 times a week is too damn high[/QUOTE]

Apparently the folks at bodybuilding.com say it isn't too much. and deadlifts work out almost the same thing that squats do, right?

[QUOTE=VishaltotheG]Apparently the folks at bodybuilding.com say it isn't too much. and deadlifts work out almost the same thing that squats do, right?[/QUOTE]

3X a week isn't too much. I've been doing it for about a month now and have seen significant gains, either you started too high on your weights or your form may be causing discomfort.

I just saw your thread on bb.com and see you replaced deadlifts with curls. If you're not going to follow the program then just look toward a different one that you believe fits your needs better. From personal experience and the testimony of many others, though, SS is a great building block for gaining strength.

Not trying to come off like I know everything because I don't, I'm still very new to everything as well. I've been lifting on and off for years now, but just recently hopping on one of these programs and sticking to them as written has given me the best workouts and gains I've ever come across.

I think with you being a noob and the results that most beginners make regardless of their training approach or style is enough for you to make decent gains for a good 6-10 weeks. However, what I have seen with a couple friends is that the noob gains do happen but they aren't as vast as the noob expects. Most people get in the gym with very unrealistic goals of being able to bench 2 plates in a couple months, etc. For this reason I believe its best to start off your training with a proven program that emphasizes strength training and has continual overload as you add weight gradually on all the major lifts over time. Once you get strong you can do all the bicep curls and dumbbell fly's you want but get the strength part down first. I really recommend doing a program like Jim Wendler's 5/3/1 for a period of 6-12 months. If you want more info. on the program I can tell you, I really recommend hopping on a proven program to start your training. Regardless of your training method's, consistency is the biggest key on your quest to the physique that you want. DON'T EVER QUIT!

[QUOTE=VishaltotheG]Apparently the folks at bodybuilding.com say it isn't too much. and deadlifts work out almost the same thing that squats do, right?[/QUOTE]

Deadlifts are by no means a substitute for squats. I think SS does overkill with the squats.

I think the simple 45 degree leg press and regular leg press are really good as well. They build strength real fast...I had the crappiest hops ever and I did that like 3x a week for about 3 or 4 weeks and gained almost a foot in verticle jump. I've never done dead lifts before cause they look like trouble for me with my scoliosis and all.

[QUOTE=daballa13]I think with you being a noob and the results that most beginners make regardless of their training approach or style is enough for you to make decent gains for a good 6-10 weeks. However, what I have seen with a couple friends is that the noob gains do happen but they aren't as vast as the noob expects. Most people get in the gym with very unrealistic goals of being able to bench 2 plates in a couple months, etc. For this reason I believe its best to start off your training with a proven program that emphasizes strength training and has continual overload as you add weight gradually on all the major lifts over time. Once you get strong you can do all the bicep curls and dumbbell fly's you want but get the strength part down first. I really recommend doing a program like Jim Wendler's 5/3/1 for a period of 6-12 months. If you want more info. on the program I can tell you, I really recommend hopping on a proven program to start your training. Regardless of your training method's, consistency is the biggest key on your quest to the physique that you want. DON'T EVER QUIT![/QUOTE]

Very good advice, but I would say one thing. 5/3/1 is viewed as more of an intermediate program because it involves very slow and steady gains by month, whereas Madcows is by week, and something like StrongLifts or Starting Strength is more linear workout to workout which benefits the new gym goer more. Of course gains are gains, but it does usually benefit people to go on those linear programs at first.

[QUOTE=sunsfan1357]Very good advice, but I would say one thing. 5/3/1 is viewed as more of an intermediate program because it involves very slow and steady gains by month, whereas Madcows is by week, and something like StrongLifts or Starting Strength is more linear workout to workout which benefits the new gym goer more. Of course gains are gains, but it does usually benefit people to go on those linear programs at first.[/QUOTE]

It really is a matter of consistency, regardless what program you choose you will make gains if you put in the work consistently over a good period of time. I definitely do agree though that 5/3/1 is definitely not good for a total beginner who has no idea what he can do with lifts like bench, squats, etc. I just think that giving a total beginner a program like SS with squats 3 x a week may be too much. To be honest, the best approach IMO for a beginner is to do exactly what I did, I just went to the gym and for a span of 4-8 months I really just got the form down on the major compound lifts and steadily progressed in weight on them. I think beginners should begin by just getting accustomed to all the compound lifts and even the infamous lifts like barbell curls, fly's, laterals, etc.

[QUOTE=VishaltotheG]Speaking of Starting Strength, is it possible for me to replace squats with some other workout for a day? 3 days a week squatting is way too much, especially compared to everything else. My legs are shot every damn day.[/QUOTE]

Just squat heavy on Mondays and Fridays. On Wednesdays complete more reps/sets with less weight.

[QUOTE]It really is a matter of consistency, regardless what program you choose you will make gains if you put in the work consistently over a good period of time. I definitely do agree though that 5/3/1 is definitely not good for a total beginner who has no idea what he can do with lifts like bench, squats, etc. I just think that giving a total beginner a program like SS with squats 3 x a week may be too much. To be honest, the best approach IMO for a beginner is to do exactly what I did, I just went to the gym and for a span of 4-8 months I really just got the form down on the major compound lifts and steadily progressed in weight on them. I think beginners should begin by just getting accustomed to all the compound lifts and even the infamous lifts like barbell curls, fly's, laterals, etc.[/QUOTE]

True. When I first started going to the gym I didn't follow a program, just went in got used to lifting and I saw gains regardless. Just seemed like one or two of these people would be able to benefit from something like Starting Strength instead of 5/3/1 because they are total noobs seeing as how one asked to replace deadlifts with curls. You're right though, just learn the lifts, stay consistent, and gains will be made. Eventually though programming will become important to gain even better results.

[QUOTE=abdubaba]im 6.0" 165 lbs. im a skinny guy. well some think im skinny some dont. but im already all cut and all that. but i dont got no muscles

i just moved to this town called london in ontario canada. i have a 9-5 job so i got lots of time. ive never worked out before so i wanna register with a gym and get ripped.

but i dont know what to do... do i just register and then go and start lifting weights?? do gyms have personnel workers to help guys like me out?? or is there a routine out there that i can follow?[/QUOTE]

You can get help from a trainer, but it'll cost money and it's a waste in my opinion. If you've never lifted before, read up on starting strength exercises and follow them. You'll want to do compound lifts with free weights and MAKE SURE YOU USE PROPER TECHNIQUE (the one area where a trainer would help). Squats, deadlifts, bench presses, and clean and jerks should be the most important ones for you. I'd start out lifting two or three times a week, if you start to really really love it (which I for one do), you can move into routine where you're having days dedicated to certain body parts and all that, but you'll just be wasting your time if you go right into have a day dedicated solely to your shoulders or something at this point. The most important thing you can do is not get ahead of yourself and keep in mind that muscles when they're broken down and given the nutrients and rest required to grow back bigger, so you won't accomplish anything by doing the same exercise seven days a week or not sleeping or not getting adequate amounts of protein, fat, and carbs.

Oh, and don't waste your time with a bunch of weird supplements, the only things you could possibly want to even consider using (and they're not absolutely necessary if you're eating right) are whey protein (I use Muscle Milk and/or Gold Star), creatine (just generic kinds, it shouldn't be more than like 20 dollars for a years supply), and maybe a pre-workout supplement like black powder if you're trying to get really fancy.

People on here should be able to answer any of your questions, but you can pm me if you need help with any of this or want a specific weightlifting routine. Lifting can actually be really fun and I'm always kind of surprised that more people don't do it. Good luck with it and with the new place, too.

[url]http://lmgtfy.com/?q=bobybuilding.com[/url]

[QUOTE=GiveItToBurrito]You can get help from a trainer, but it'll cost money and it's a waste in my opinion. If you've never lifted before, read up on starting strength exercises and follow them. You'll want to do compound lifts with free weights and MAKE SURE YOU USE PROPER TECHNIQUE (the one area where a trainer would help). Squats, deadlifts, bench presses, and clean and jerks should be the most important ones for you. I'd start out lifting two or three times a week, if you start to really really love it (which I for one do), you can move into routine where you're having days dedicated to certain body parts and all that, but you'll just be wasting your time if you go right into have a day dedicated solely to your shoulders or something at this point. The most important thing you can do is not get ahead of yourself and keep in mind that muscles when they're broken down and given the nutrients and rest required to grow back bigger, so you won't accomplish anything by doing the same exercise seven days a week or not sleeping or not getting adequate amounts of protein, fat, and carbs.

Oh, and don't waste your time with a bunch of weird supplements, the only things you could possibly want to even consider using (and they're not absolutely necessary if you're eating right) are whey protein (I use Muscle Milk and/or Gold Star), creatine (just generic kinds, it shouldn't be more than like 20 dollars for a years supply), and maybe a pre-workout supplement like black powder if you're trying to get really fancy.

People on here should be able to answer any of your questions, but you can pm me if you need help with any of this or want a specific weightlifting routine. Lifting can actually be really fun and I'm always kind of surprised that more people don't do it. Good luck with it and with the new place, too.[/QUOTE]

thanks for your reply

Since he's beginning, I honestly think he can go full body workouts 3 times a week for a couple months, like the Muscle Gaining Secrets program of Jason Ferruggia. Full body workouts may seem intimidating but it's not actually a lot of volume. 3 exercises per day (Squats, Deadlifts, Weighted Push-Ups), 4 sets each with 5-8 reps and 2 minutes rest in between sets. It's not exactly as tiring or even neurologically frying as it sounds. I've been lifting for 1.5 years (didn't take the strength part too seriously though til maybe 7 months ago so I'm only in the 140-170 range in my lifts =\ ) but I finally laid hands on Jason's MGS program and wow, after just 2 weeks of it AND starting with the beginner phase I which called for the above exercises, I gained like 4-6 pounds of muscle and it showed in the mirror.

Oh, and with regards to supplements, I truly believe all you need is a good whey powder. All the gimmicks and stuff out there like those fat burners and nitric oxide shit, you can basically replace with a pre-workout coffee and a post-workout orange.

i like it whens they have the humor, yes yes.


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