kevthompson

Hi everyone,

I've just started training and still not 100% in the know about what equipment works which muscle.... Whats best for Tricep? Shoulders? etc...
I would be extremely grateful to anyone that can point me in the right direction..
Also I have a rough idea about nutrition but again all advice will be appreciated. (I have a fast metabolism so struggle to gain weight!!!)
Look forward to hearing from you..
Thanks in advance.

Kev

ah24

I will give you the 2 best mass builders for each muscle IMO
Biceps = Barbell Curls
Triceps = Dips
Chest = Bench Press
Legs = Squats
Back = Deadlifts
Traps = Shrugs
Shoulders = Military Press

As for diet..just eat eat eat. Post up your current diet in members section and people will give advice. The way you will get most help/feedback would be to read up on the subject, write up a plan you think looks good showing you have done your research and let people tweak it.

kevthompson

Cheers AH, I don't want to sound stupid!! But I'm gonna!! What are 'Traps'? Also what are dips?
Cheers again
Kev

Nine Pack

Kev,
See below a post I put on a similar thread in this section. It was a guy who's been training for only four weeks asking what he should do. The advice I'd offer you is the same:

If you have truly only been training for four weeks, I'd stick to the basic compound stuff:

Squats (preferably front squats)
Deadlifts (don't bother with stiff leg ones just yet)
Incline dumb bell chest press (a bar at this stage may exaggerate an imbalance)
Barbell rows (for the upper/mid back)
Seated dumb bell shoulder press

The arms don't need any direct training at all just yet, so I'd drop the curls & other arm work. Master these & you will have a solid foundation to progress from within 3-4 months.


Also, diet is crucial if you are to see results so write down an honest typical days eating for yourself & let people on here see it. Most people train ok (ish) but many fall way short on diet & see little results for thier efforts.

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ah24

No question is stupid when your starting out. I remember someone saying 'you have great delts already' so i said 'hmmm yeah my delts are a good thing, girls compliment me on the way they go in just under my abs'

This guy was like 'huh?! Their your shoulders!!'

I have attached a body anatomy chart at the bottom, revise the muscle names as they get bought up frequently.

The traps are what new people call the 'neck muscles', it should be called the 'trapezius' on that chart. I'll give you a quick breakdown of most of the bodies muscles. I'll do the proper name, then the shortened name bodybuilders use then what the average Joe knows it as;)

Trapezius >> Traps >> Neck Musles
Deltoids >> Delts >> Shoulders (The delts are in 3 parts, anterior, medial and posterior - front, middle and rear)
Biceps >> Bi's >> arm (Has 2 heads, hence 'bi')
Triceps >> Tri's >> Back of arm (Has 3 heads, hence 'tri')
Pectorals >> Pecs >> Chest (Split into 2, Pectoralis major and minor
Abdominals >> Abs >> 6-pack
Latissimus Dorsi >> Lats >> Back muscles (The ones that give it the 'V' shape)
Gluteus Maximus >> Glutes >> Bum (Gluteus maximus and minor)
Quadriceps >> Quads >> Thighs (Split into 4 muscles, hence 'quad')
Hamstring >> Hams >> Back of thigh

The rest are normal names...hopefully that doesnt look too un-neat, ill post it then edit it to make it look a lil more readible lol

bigbob

hi all new to site and need advice please.5 foot 6 and 12 stone 6.im in decent ish shape and train a 4 day split,usual stuff chest n tries day 1;back n traps day 2 ;legs day 3 and delts n bis day 4 i eat a cleanish diet but prob not enough. usually do 9to 12 sets per bodypart growth ius slowed up after 4 years training was 10 stone 7 at start help please

ah24

Firstly mate, dont hi-jack - against the forum etiquette.

Secondly, post up in the relevant sections asking what you want help with. All you have said is that you want advice and given some details which are hard to read due to poor grammar

If you want help with your diet, post up in the diet section..asking us what you would like help with. Ideally, posting up your current eating habits.

If you want help with training, post up in training section, again detailing what you would like help with..

Sorry to sound short but you could probably even get all the help you need by using the search function:smoke:

bigbob

cheers ah,will use searches.

ah24

No probs, if you need any more help PM me, just please dont hijack others threads