Help needed for BB newbie - UK-Muscle Body Building Community

SilverGinger5 · 08-08-2005, 03:54 PM

I've been training for about 3 months now, and I'm pretty sure that I'm not getting the best ouf of my training from having a quick scan through this board.

At the moment, I'm working out 3 times a week, but doing every muscle group each time, which I'm sure I was told was a good idea about 8 years ago when I went to a gym, but it appears this isn't good advice any more.

Now my schedule is Mon, Weds, Fri, and I'll start with squats with a weighted bar on my shoulders. For each exercise I aim to do 12-16 reps, and be unable to finish the last rep, and I just do one set of each exercise. It seems here that people suggest doing 3 sets. Should these all be until you can't lift again and how long should you leave in between each set?

(Apologies for the next section, I'm going to try to explain what exercises I do, but I have no idea what a lot of the technical names are, so you're going to get pretty dodgy descriptions)

Anyway, so, I start with squats, then I stand with the ball of one foot on the edge of a step with a dumbell in a hand, and i raise myself up as far as I can and then down as far as I can. (Oh, all exercises I do, I do 2 seconds for the pushing and 4 seconds for the releasing, I don't even know if this is right, it's just something I remember from way back).
This is all i do for my legs, and I'm sure there should be more that I should do, but I have no idea what.

I the do bench presses, and then go onto one where you lie on your back with a dumbbell in each hand to either side of you, raise it up in front of your face, and then back down to the side. Next up is one where I hold a dumbbell in both hands above my head and behind it, I then lower the dumbbell in an arc without moving my upper arms and raise again.

Then onto bicep curls (I do this with two single handed dumbbells, doing both at the same time, is this correct or should it be one at a time?). Next is shoulders, and I hold a dumbbell in each hand to my side and raise them up to my sides, then I do shoulder rolls? Holding a heavy dumbbell, rotating my shoulder up, back, down, foraward etc.

Finally, we get onto abdominals, for this firstly I sit on a chair holding onto the sides, and raise one leg in the air straight whilst keeping the other low, then raise the other one and let the first down. Then onto sit ups.

So, that's my routine that as I said I do three times a day. Any suggestions would be greatly received, as although I'm making OK gains, it's nothing compared to what I reckon I should be able to do if I was working out properly.

Oh, incidentally, I'm 6ft, 80kg, and I'm trying to eat as much protein as possible. At the moment I'm doing this just through eating, but getting high quality protein at work isn't all that easy unless I'm really organised the night before, which I'm blatantly not, and I know that I can get those meal replacement bars and shakes, but I have no idea what the best is and there are millions of them available so help with that would be great as well.

**big** · 08-08-2005, 06:22 PM

Welcome to the board dude.

Click on the link in my sig and take a read. That should get you started.

SilverGinger5 · 08-08-2005, 08:12 PM

Wow. Just working out twice a week. That sounds pretty damn easy.

A couple of questions. I'm assuming when you say 2 x 8, that means do 2 sets of 8 lifts. Should that be at the absolute maximum weight I can do 8 of? How long should I leave in between each set?

Ok, now for really noobish questions. What are Parallel Barbell Rows, Weighted Chins and Stiff-Legged Deadlifts? I found a link somewhere that was meant to go to examples of how to do the exercises, but it was a dead link. Is Standing Military Press where you hold the bar above your shoulders and then raise it as high as possible, then down to about head height?

SilverGinger5 · 08-08-2005, 08:28 PM

Ah. I've found how to do all of those now. Slight problem is that I work out at home, and I don't have a chin-up bar. Is there anything that I can replace weighted chins with, or should i smash the house up a bit so that they need to put scaffolding up?

**big** · 08-08-2005, 09:09 PM

Working out "only" twice a week isn't easy dude. If you find it easy, then you're not pushing yourself hard enough.

Intensity and endurance are opposing. The longer you work out for, the more you have to back off the intensity. My view is, work out harder, not longer, and take the recovery time needed to actually grow. Too many people kill themselves in the gym with 20-30 sets 4-5 times a week, and end up using all of their body's recouperative abilities just to get over the workout, with nothing left to grow.

Yes, 2x8 is 2 sets of 8. The first set should be achievable, and the second will be closer to failure. Take as long as you need between sets in order to complete the weights at the reps. And put the weight up by a small amount each session.

oldbloke · 08-08-2005, 09:34 PM

Quote:

Originally Posted by big

Yes, 2x8 is 2 sets of 8. The first set should be achievable, and the second will be closer to failure. Take as long as you need between sets in order to complete the weights at the reps. And put the weight up by a small amount each session.

So what would you recommend to warm up each body part just prior to the main sets?

For example: Tomorrow I intend to do flat or incline bench dumbell presses. My previous best is 71.5lbs per side for two reps and the set moments before that one was eight reps with 66lbs per side. I feel that I could not achieve that weight without a couple of warmup sets with about half or two thirds the maximum weight. But surely those warm-up sets count as *two* sets right? So I can't see how I can do only two sets, starting with almost my personal best from the off?

Sorry if I'm missing something here, just trying to get a handle on how best to do this.

Cheers,
ob.

**big** · 08-08-2005, 09:58 PM

The 2x8 are the work sets. You do as many warm-ups as you need. Just don't burn yourself out on the warm-ups - they shouldn't be an all-out effort like the work sets are.

oldbloke · 08-08-2005, 10:51 PM

Right, thanks.. I'm going to give this high intensity training a try, starting tomorrow. Also, I'll increase the cardio stuff to prevent fat gain.

Thanks for the advice.
Cheers,
ob.

SilverGinger5 · 08-08-2005, 10:56 PM

If I do too much cardio on days off from weight training, is this going to impact my growth? At the moment I'm playing squash, jogging and swimming on days when I'm not working out, would it be a good idea to cut this down a bit?

verve · 08-08-2005, 11:23 PM

Quote:

Originally Posted by SilverGinger5

If I do too much cardio on days off from weight training, is this going to impact my growth? At the moment I'm playing squash, jogging and swimming on days when I'm not working out, would it be a good idea to cut this down a bit?

If you take in(eat) more callories than you burn off, then you will gain, if you take in less than you burn off, then you won't. Doing swimming is a good form of cardio, but jogging can be stressful on the knees. I don't really do proper cardio when bulking personally, just a short amount of time on the exercise bike before training.

**big** · 09-08-2005, 07:50 AM

Quote:

Originally Posted by SilverGinger5

If I do too much cardio on days off from weight training, is this going to impact my growth? At the moment I'm playing squash, jogging and swimming on days when I'm not working out, would it be a good idea to cut this down a bit?

IMO, do the cardio, and eat more.

Yes, burning calories off with cardio may impact your growth... but cardio is so damn good for your heart, body, everything... plus will speed up your metabolism (which is an extremely good thing, even when bulking).

By doing cardio and eating more, you are doing better than no cardio and eating less.

Jock · 09-08-2005, 10:38 AM

^^^^agree with above, gaining mass is about consuming large amounts of quality calories.

Don't sacrifice physical activity to reduce calorie expenditure, simply consume more food.

SilverGinger5 · 09-08-2005, 11:08 AM

Thanks very much for the advice. I had my workout yesterday and although I was doing less exercises than normal, It took quite a bit longer. Probably about an hour, but it felt really good, and I'm feeling well today.

My biggest problem with working out is that the day after a really good session, I'm really wanting to do some more, and it's a bit frustrating having to wait to work out again

Kel · 09-08-2005, 12:02 PM

My biggest problem with working out is that the day after a really good session, I'm really wanting to do some more, and it's a bit frustrating having to wait to work out again

[/quote]

That will soon pass;) welcome to the board

oldbloke · 09-08-2005, 01:32 PM

Quote:

Originally Posted by SilverGinger5

My biggest problem with working out is that the day after a really good session, I'm really wanting to do some more, and it's a bit frustrating having to wait to work out again

Hi SG5,
Looks like you and me are at a similar stage and experiencing similar issues. Once I'm at the gym, I usually don't want to leave and can't wait to get back there the next session.

Just came back from my workout this morning. I did chest and biceps and finished with 40mins on the treadmill - I feel great. Also did my best weight on flat-bench dumbell presses following BIG's advice that 'less = more', 77.5lbs (35kg's) x 6 reps per side. I'm v.pleased.

Good to see you're enjoying it mate. Keep up the good work, perhaps we can swap newbie tips and hints as we go along.

Cheers,

ob.

08-08-2005, 03:54 PM	#1 (permalink)
SilverGinger5 Newbie Trainer Join Date: Jun 2005 Posts: 9	Help needed for BB newbie I've been training for about 3 months now, and I'm pretty sure that I'm not getting the best ouf of my training from having a quick scan through this board. At the moment, I'm working out 3 times a week, but doing every muscle group each time, which I'm sure I was told was a good idea about 8 years ago when I went to a gym, but it appears this isn't good advice any more. Now my schedule is Mon, Weds, Fri, and I'll start with squats with a weighted bar on my shoulders. For each exercise I aim to do 12-16 reps, and be unable to finish the last rep, and I just do one set of each exercise. It seems here that people suggest doing 3 sets. Should these all be until you can't lift again and how long should you leave in between each set? (Apologies for the next section, I'm going to try to explain what exercises I do, but I have no idea what a lot of the technical names are, so you're going to get pretty dodgy descriptions) Anyway, so, I start with squats, then I stand with the ball of one foot on the edge of a step with a dumbell in a hand, and i raise myself up as far as I can and then down as far as I can. (Oh, all exercises I do, I do 2 seconds for the pushing and 4 seconds for the releasing, I don't even know if this is right, it's just something I remember from way back). This is all i do for my legs, and I'm sure there should be more that I should do, but I have no idea what. I the do bench presses, and then go onto one where you lie on your back with a dumbbell in each hand to either side of you, raise it up in front of your face, and then back down to the side. Next up is one where I hold a dumbbell in both hands above my head and behind it, I then lower the dumbbell in an arc without moving my upper arms and raise again. Then onto bicep curls (I do this with two single handed dumbbells, doing both at the same time, is this correct or should it be one at a time?). Next is shoulders, and I hold a dumbbell in each hand to my side and raise them up to my sides, then I do shoulder rolls? Holding a heavy dumbbell, rotating my shoulder up, back, down, foraward etc. Finally, we get onto abdominals, for this firstly I sit on a chair holding onto the sides, and raise one leg in the air straight whilst keeping the other low, then raise the other one and let the first down. Then onto sit ups. So, that's my routine that as I said I do three times a day. Any suggestions would be greatly received, as although I'm making OK gains, it's nothing compared to what I reckon I should be able to do if I was working out properly. Oh, incidentally, I'm 6ft, 80kg, and I'm trying to eat as much protein as possible. At the moment I'm doing this just through eating, but getting high quality protein at work isn't all that easy unless I'm really organised the night before, which I'm blatantly not, and I know that I can get those meal replacement bars and shakes, but I have no idea what the best is and there are millions of them available so help with that would be great as well.

08-08-2005, 06:22 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Welcome to the board dude. Click on the link in my sig and take a read. That should get you started. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-08-2005, 09:09 PM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Working out "only" twice a week isn't easy dude. If you find it easy, then you're not pushing yourself hard enough. Intensity and endurance are opposing. The longer you work out for, the more you have to back off the intensity. My view is, work out harder, not longer, and take the recovery time needed to actually grow. Too many people kill themselves in the gym with 20-30 sets 4-5 times a week, and end up using all of their body's recouperative abilities just to get over the workout, with nothing left to grow. Yes, 2x8 is 2 sets of 8. The first set should be achievable, and the second will be closer to failure. Take as long as you need between sets in order to complete the weights at the reps. And put the weight up by a small amount each session. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-08-2005, 09:58 PM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	The 2x8 are the work sets. You do as many warm-ups as you need. Just don't burn yourself out on the warm-ups - they shouldn't be an all-out effort like the work sets are. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-08-2005, 10:38 AM	#12 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	^^^^agree with above, gaining mass is about consuming large amounts of quality calories. Don't sacrifice physical activity to reduce calorie expenditure, simply consume more food. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-08-2005, 08:12 PM	#3 (permalink)
SilverGinger5 Newbie Trainer Join Date: Jun 2005 Posts: 9	Wow. Just working out twice a week. That sounds pretty damn easy. A couple of questions. I'm assuming when you say 2 x 8, that means do 2 sets of 8 lifts. Should that be at the absolute maximum weight I can do 8 of? How long should I leave in between each set? Ok, now for really noobish questions. What are Parallel Barbell Rows, Weighted Chins and Stiff-Legged Deadlifts? I found a link somewhere that was meant to go to examples of how to do the exercises, but it was a dead link. Is Standing Military Press where you hold the bar above your shoulders and then raise it as high as possible, then down to about head height?

08-08-2005, 08:28 PM	#4 (permalink)
SilverGinger5 Newbie Trainer Join Date: Jun 2005 Posts: 9	Ah. I've found how to do all of those now. Slight problem is that I work out at home, and I don't have a chin-up bar. Is there anything that I can replace weighted chins with, or should i smash the house up a bit so that they need to put scaffolding up?

08-08-2005, 10:51 PM	#8 (permalink)
oldbloke Newbie Trainer Join Date: Jun 2005 Posts: 16	Right, thanks.. I'm going to give this high intensity training a try, starting tomorrow. Also, I'll increase the cardio stuff to prevent fat gain. Thanks for the advice. Cheers, ob.

08-08-2005, 10:56 PM	#9 (permalink)
SilverGinger5 Newbie Trainer Join Date: Jun 2005 Posts: 9	If I do too much cardio on days off from weight training, is this going to impact my growth? At the moment I'm playing squash, jogging and swimming on days when I'm not working out, would it be a good idea to cut this down a bit?

09-08-2005, 11:08 AM	#13 (permalink)
SilverGinger5 Newbie Trainer Join Date: Jun 2005 Posts: 9	Thanks very much for the advice. I had my workout yesterday and although I was doing less exercises than normal, It took quite a bit longer. Probably about an hour, but it felt really good, and I'm feeling well today. My biggest problem with working out is that the day after a really good session, I'm really wanting to do some more, and it's a bit frustrating having to wait to work out again

09-08-2005, 12:02 PM	#14 (permalink)
Kel Miss UK-Muscle Siren Join Date: Jan 2005 Location: North East Posts: 1,086	My biggest problem with working out is that the day after a really good session, I'm really wanting to do some more, and it's a bit frustrating having to wait to work out again [/quote] That will soon pass;) welcome to the board __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. KEL Better to have tried and failed than never to have tried at all!