Help starting bodybuilding - UK-Muscle Body Building Community

Champ · 08-07-2003, 07:00 PM

Hi, i was wondering if anyone could help me with some bodybuilding tips i.e. routines on how to build muscle mass, how and where would i fit in cardio work, also about supplements that could help me and what i should be eating?. im not new to the gym i have been doing weights for a few years now, i have got into this whole bodybuilding thing now and just looking for advice

cheers ;)

11-07-2003, 12:28 AM

A good protien supplement and some creatine is certainly helping me....

Champ · 11-07-2003, 01:19 PM

Yea i will probably start taking one of those, but when taking creatine whens the best time to take it when working out?
cheers

11-07-2003, 01:58 PM

I take mine in my post workout shake with the protien...

CONDOR · 11-07-2003, 02:40 PM

Take creatine with a simple carb drink anytime in the day, creatine is tored in muscle tissue so it doesn't matter when you take it but post workout is the norm as then the simple carb drink will ensure maximum uptake of creatine and taking it post workout will help to prevent you making you fat as the insulin spike and carbs will be used to replace lost glycogen rather than store the carbs.

***Lorian*** · 11-07-2003, 03:10 PM

Hi mate, welcome to UK-M

Good advice from everybody above, the only thing I'd add is to ensure you are eating a combination of protein+carbs every 2-3 hours throughout the day.

I'd aim for 1.5g of protein per lb of bodyweight.

Champ · 13-07-2003, 08:16 PM

Cheers guys and thanks for the advice i will be taking this up

Bengdogg · 19-07-2003, 09:50 PM

Get a good toutine sorted too don't overtrain. A mistake so many make when new (Including me)

**hackskii** · 24-10-2003, 07:36 PM

Agree, Creatine several times a day like 5-10 grams a day and 200 grams protein and dont over train. If you are spending a couple of hours a day at the gym you are overtraining. More is not better it is less.
I would not take more than a half hour per body part.
Each body part once a week only for size and strenght. Dont mess with the cable stuff as it is for shaping and defining. Stick to free weights keep your workouts to about 6-8 sets (work sets) not counting warm-ups. Basic exercises and lift heavy. When I do bench, I shoot for 1 solid workset to failure. This set is where my muscles are most warmed up but not pre-fetigued. This set is for the whole enchalada. This is where my strength from week to week goes up.

verve · 25-10-2003, 01:19 AM

hey everyone, new to the forum,been going 2 the gym now for just under 2 months,and my routine is moday-legs,wednesday-chest,back and shoulders,friday-tri's and bi's.i also do abs each day.i've been trying to increase the amount of protein i eat,but there's not many high protein foods that i like,so i find myself eating a lot of the same stuff day after day ie. tuna 3 or 4 cands per day.can a few of u tell me what u eat on an average day to give me a very ideas.u say to only spend half an hour on each group,but does that mean to only spend half an hour on just legs,or does it mean half an hour on quads,then half hour on hamstring then calves?there r lots of different supplements around,which is the best, and which is the best value for money? thanx 4 your help

Bengdogg · 25-10-2003, 08:43 AM

Im no expert but i would seperate chest and back and do chest with tris & back with bi's then i do shoulders with my leg routine. I would just stick to whey, creatine and if you can afford it a little glutamine sometime can be good

Bengdogg · 25-10-2003, 08:44 AM

Also you want to be in and out the gym in 45 mins to an hour max i spend a little longer cos i dont rain alone anymore but when i did it was 55mins average including warmup

robin_3_16 · 25-10-2003, 03:47 PM

i would say that is good advice, but instead of going for time spent just go for how many sets, thanks to hackski, i work each muscle group with about 4 or 5 excercises, more likely 4 and do warmups at low weigths then worksets of 4-8 on very heavy weigth for about 2 or 3 sets, it works out at about 4 or 5 sets a body part,
and i agree with the above, bengdogg was right when you bench and incline secondary muscles worked are triceps so work them with chest because they are being worked anyway, and many excercises i.e row pull downs and chin ups work biceps and lats and back muscles so they are good to work together anyway your uscles get more rest and more time to grow! i would change your routine every 4 -6 weeks anyway otherwise your body will get stuck in this routine and not grow or get stronger!
eggs are good to eat and so flexible,
also chicken i put chicken in everything
turkey is good,
and i love steak every now and then
i eat alot of tuna too that is good but 3 cans aday you will be sick of it in no time thats where i am now
take 2 protein shakes aday and instead of eating stuff with loadsa rotein in every 3-4 hours, just eat every 3 -4 hours and have at least one big protein meal aday,
and still have 2 protein shakes,
this would be my advice, i would think some people do not aggree but this is my personal opinion hope this helps!

Bengdogg · 26-10-2003, 10:08 AM

Agree with robin i just put a time cos thats how long it takes me on average to do my workout. The other night i had tired my legs out completely in 20 mins and went home had doms for 3 days!!! Intense workout

verve · 03-11-2003, 12:10 AM

hey guys,thanx for the advice,have found it helpful.i don't know what glutamine is though,what is it and where would i get some from?also where's the best place to buy creatine,and what is a reasonable price to expect to pay?do any of u take cod liver oil?i've had some soreness,do u think cod liver oil will help that?

08-07-2003, 07:00 PM	#1 (permalink)
Champ Newbie Trainer Join Date: Jul 2003 Location: London Posts: 7	Help starting bodybuilding Hi, i was wondering if anyone could help me with some bodybuilding tips i.e. routines on how to build muscle mass, how and where would i fit in cardio work, also about supplements that could help me and what i should be eating?. im not new to the gym i have been doing weights for a few years now, i have got into this whole bodybuilding thing now and just looking for advice cheers ;)

24-10-2003, 07:36 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Agree, Creatine several times a day like 5-10 grams a day and 200 grams protein and dont over train. If you are spending a couple of hours a day at the gym you are overtraining. More is not better it is less. I would not take more than a half hour per body part. Each body part once a week only for size and strenght. Dont mess with the cable stuff as it is for shaping and defining. Stick to free weights keep your workouts to about 6-8 sets (work sets) not counting warm-ups. Basic exercises and lift heavy. When I do bench, I shoot for 1 solid workset to failure. This set is where my muscles are most warmed up but not pre-fetigued. This set is for the whole enchalada. This is where my strength from week to week goes up. Last edited by hackskii; 25-10-2003 at 07:45 PM.

11-07-2003, 12:28 AM	#2 (permalink)
alex.rose Guest Posts: n/a	A good protien supplement and some creatine is certainly helping me....

11-07-2003, 01:19 PM	#3 (permalink)
Champ Newbie Trainer Join Date: Jul 2003 Location: London Posts: 7	Yea i will probably start taking one of those, but when taking creatine whens the best time to take it when working out? cheers

11-07-2003, 01:58 PM	#4 (permalink)
alex.rose Guest Posts: n/a	I take mine in my post workout shake with the protien...

11-07-2003, 02:40 PM	#5 (permalink)
CONDOR Gym Addict Join Date: Apr 2003 Posts: 269	Take creatine with a simple carb drink anytime in the day, creatine is tored in muscle tissue so it doesn't matter when you take it but post workout is the norm as then the simple carb drink will ensure maximum uptake of creatine and taking it post workout will help to prevent you making you fat as the insulin spike and carbs will be used to replace lost glycogen rather than store the carbs.

11-07-2003, 03:10 PM	#6 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,579 Blog Entries: 1	Hi mate, welcome to UK-M Good advice from everybody above, the only thing I'd add is to ensure you are eating a combination of protein+carbs every 2-3 hours throughout the day. I'd aim for 1.5g of protein per lb of bodyweight.

13-07-2003, 08:16 PM	#7 (permalink)
Champ Newbie Trainer Join Date: Jul 2003 Location: London Posts: 7	Cheers guys and thanks for the advice i will be taking this up

19-07-2003, 09:50 PM	#8 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Get a good toutine sorted too don't overtrain. A mistake so many make when new (Including me)

25-10-2003, 01:19 AM	#10 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	hey everyone, new to the forum,been going 2 the gym now for just under 2 months,and my routine is moday-legs,wednesday-chest,back and shoulders,friday-tri's and bi's.i also do abs each day.i've been trying to increase the amount of protein i eat,but there's not many high protein foods that i like,so i find myself eating a lot of the same stuff day after day ie. tuna 3 or 4 cands per day.can a few of u tell me what u eat on an average day to give me a very ideas.u say to only spend half an hour on each group,but does that mean to only spend half an hour on just legs,or does it mean half an hour on quads,then half hour on hamstring then calves?there r lots of different supplements around,which is the best, and which is the best value for money? thanx 4 your help

25-10-2003, 08:43 AM	#11 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Im no expert but i would seperate chest and back and do chest with tris & back with bi's then i do shoulders with my leg routine. I would just stick to whey, creatine and if you can afford it a little glutamine sometime can be good

25-10-2003, 08:44 AM	#12 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Also you want to be in and out the gym in 45 mins to an hour max i spend a little longer cos i dont rain alone anymore but when i did it was 55mins average including warmup

25-10-2003, 03:47 PM	#13 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i would say that is good advice, but instead of going for time spent just go for how many sets, thanks to hackski, i work each muscle group with about 4 or 5 excercises, more likely 4 and do warmups at low weigths then worksets of 4-8 on very heavy weigth for about 2 or 3 sets, it works out at about 4 or 5 sets a body part, and i agree with the above, bengdogg was right when you bench and incline secondary muscles worked are triceps so work them with chest because they are being worked anyway, and many excercises i.e row pull downs and chin ups work biceps and lats and back muscles so they are good to work together anyway your uscles get more rest and more time to grow! i would change your routine every 4 -6 weeks anyway otherwise your body will get stuck in this routine and not grow or get stronger! eggs are good to eat and so flexible, also chicken i put chicken in everything turkey is good, and i love steak every now and then i eat alot of tuna too that is good but 3 cans aday you will be sick of it in no time thats where i am now take 2 protein shakes aday and instead of eating stuff with loadsa rotein in every 3-4 hours, just eat every 3 -4 hours and have at least one big protein meal aday, and still have 2 protein shakes, this would be my advice, i would think some people do not aggree but this is my personal opinion hope this helps!

26-10-2003, 10:08 AM	#14 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Agree with robin i just put a time cos thats how long it takes me on average to do my workout. The other night i had tired my legs out completely in 20 mins and went home had doms for 3 days!!! Intense workout

03-11-2003, 12:10 AM	#15 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	hey guys,thanx for the advice,have found it helpful.i don't know what glutamine is though,what is it and where would i get some from?also where's the best place to buy creatine,and what is a reasonable price to expect to pay?do any of u take cod liver oil?i've had some soreness,do u think cod liver oil will help that?