chiller

ok guys i hope i can solve my first problem from my 1post,but now there is another,not problem,it is a way i will be working..

before that this is situation:
Yesterday i talk with owner of local gym and ONE problem solved for me!
now i am building web site for him and for return he is giving me FREE TICKET FOR GYM FOR 2Y.ofcourse i be maintaining site for that time.
site will be finished for ten days,i will show you what it looks like.
thats one problem solved next one is..

before problem i need to say something about my condition:
i am 17-18 years old and for last 2 years i have grown i am taller from all my friends..even my father..i am 2cm from 2m...u now my height
my weight has been always been problem for me,i was always skinny..AND DONT ask how much i weight,please,it is better if u dont know:(

Now i decided to get muscular,i now it is not going to be easy and that that i need to change quite much in my life to get to that.

There is my problem,WHAT to do for few first mouths? i know i need to eat 5-6 times a day,that is clear for me,and i hope i can do it.BUT do i need to go to gym for that first mount? it is not i am escaping from that..i am asking if it is better for me to just eat for first mounth and then to go to gym?

And second thing i need to ask is
Where can i find proper doing of exercises? maybe video files..

Thanks

Liam

Look on the post also in this section called ' Compound Exercises ' or something similar. Compounds are the only exercises you really need to worry about. Once u have them sorted and some decent weight on them you then can throw in a few additional exercises.

Search the diet and nutrition section, there are plenty of diets people have desigend. Just make sure u get about 6 times a day and get plenty of protein / carbs / fats in your body. and drink lots of water. and sleep!

Liam

also if u are unsure on how to do any exercise, search for it on here as it might hasve been asked before or alternatively youtube will most likely have a host of videos on it

weseastham

I'd agree with Liam. Concentrate on compound lifts at first. Learn how to do them with good form. Gradually increase the weight.

The quickest way to get bigger muscles is to exercise your brain. Read up on nutrition, exercise principles and how to rest properly.

Con

I think Nytol would say here and i agree buy brawn by stuart mcrobert and just follow what it says instead of reading mags or trying to figure it out your self and wasting time.

Jimmy

consistent training and eating is also a key factor

dont set short term goals

bb'ing is a lifetime

set 5 year goals

no one grows much in a year when you look at the big picture

also....dont read flex mag and get diss heartened when you see pics of pro's

they have all been training 10yrs+

and are all using drugs

weseastham

Thats the only thing I disagree with you on. I set both short and long term goals. That way I get a sense of achievement whilst keeping an eye on the big prize.

Also, is that a mike mentzer quote? Awesome!

Jimmy

only quoting myself

Liam

Set long term goals for say 6months / 1 year in the future.. but i always set myself little goals for example... wanting to bench 70kg instead of 65kg at the next workout

Robbie

ditto that, short term (realistic) goals are good for motivation IMO

__________________
My Journal

Tall

Dunno about you, but I have goals per lift per workout....

Sometimes you have to cycle the intensity / rate of progressive and back off a little, so you alter your goals as required.

Little goals are peices of the bigger picture in a 'jigsaw' sense - it's not always a linear progression, but with enough work you get there.

Just IMHO.

Jimmy

guys your all missing my point

im not talking about a few lbs of weight, or a few kgs on the bar, or a few extra reps

i am talking about the big picture

i stayed xyz stone for about three years

but you can bet your bottom dollar i looked far better at the end than i did in the beginning

bodybuilding is something you have to do for the long term

instead of being concerned with small goals (important yes)as they come and go, look forward to what you will look like or lift 5 years from now

rome wasnt built in a day....neither was ronnie coleman, or ed cohan

ZoWi3

i find that the abc bodybuilding website is a really good way to look up correct form for exercises, and it give a lil anamation to show you!

Dont worrie about being skinny, i know what its like being skinny, but think of it more as a mind set... i picture myself as being bigger and stronger, it really helps me stay motivated!

And dont forget its alot easyer for us newbies to pack the weight on (ive put on 4kgs since the start of the year... dont quite know how tho lol!)

Just keep going and never give up! Push yourself till it feels like you cant push anymore... then push once more... You'll love the feeling after you've done it! :lift:

ZoWi3

quadrant6

I'm no bodybuilder, I'm tall, also grew fast in school and was painfully skinny. I still consider myself pretty weak and small compared to others in the gym but I've nonetheless come a long way. Here is what I wish someone would have told me at the beginning. Take from it what you will.


Big eating, big lifting and big rest are your friends.

Aim for 6 small meals a day and at least 1 gram of protein per 1 pound of body-weight. The key here is consistency.

Get your protien from whey isolate, lean meats, chicken, fish, eggs, beans, nuts and grains. Aim to improve your diet as well (fruits, vegetables), not just increase protien intake.

Making sure you get enough carbs is just as important or much of your protien intake will be for nothing. Remember your post-workout shake needs carbs (around 40% protien / 60% carbs)

Sleep at least 7hrs a night. Remove unnecessary crap that stresses you out. Keep alcohol and drugs to a minimum or scrap them altogether.

You're trying to get you body to grow, it won't if the conditions aren't right.

Don't workout more than 2-3 times a week. I'd recommend 2.

Compound, compound, compound exercises :lift:

The reason compound exercises are suggested to you is because they are the moves which work a lot of your body at once, promote overall increases in strength, size and naturally boost growth hormone. They should be the foundation of your training.

Some big ones are:
Deadlift, Squat, Bench Press, pull-ups, Overhead Press, Dips

These are hard exercises, when you start, you will most likely suck and not even be able to do all of them. Do not give up and retreat to the cable machine wasting your time doing arm curls.

Instead keep with the compound moves above (or others) that you can manage and start with just the bar, add small weights slowly and gradually. Everyone starts somewhere and it's better to see someone taking it seriously and going for good form than someone trying to lift more than they can handle.


Goals are important, both long and short. I personally do better focusing on strength goals for instance.

In X months time:
Have my bench press up to XXkg
Have my Deadlift up to XXkg
Have my squats up to XXkg
Increase my Calf size to XXcm

Get a little measuring tape and take some measurements (chest, bicep, thigh, waist, butt etc) note them down somewhere with your current weight. Do the same every 1-2 months. You could take pics if you're really keen, it may seem lame but it's going to tell you whether your making progress.

That and of course a little book that can be your log. Track number of sets, reps and the weight. This is key.

Aim for very small but steady (each week or every few weeks) gains in the weight you're lifting. If the weight you're lifting isn't going up, then your muscle probably isn't much either.

Remember that good things take time. It's easy to put in 150% effort for a couple of months. It's better to put in consistent 80-90% effort over the long term.

quadrant6

You could go to the gym but just treat it as a learning exercise starting out - learning the technique and good form, use empty bar or very light weights (still might be challenging!) From this you can begin to plan which exercises you'll focus on in your beginning routine. Once you've got a plan together, post it here for feedback

Just search around the net and look at a variety of of sources for each of the compound moves mentioned. Take notes and from it all you should get an idea of the proper form. Take it slow and controlled, don't copy others because they won't always be using good form