Advice for a newbie please - Bodybuilding Discussion on Bodybuilding.net Training Forum

Max · 02-25-2008, 01:20 PM

Hi, I'm a 25 year old male from the UK and need advice on many matters.

Basically the situation is that I play football (soccer) on a regular basis and am finding I'm struggling a bit physically. (and I also want to look better of course) Cardio is not a problem whatsoever, I had a backround in boxing as a teenager and seem to have never really lost my staminer or mental strength but I'm really skinny. I'm 5'8 and weigh 150. My diet is pretty shocking to tell you the truth, I drink loads of larger and a fair amount of fatty foods. The intention was to spend a couple of weeks doing cardio and drinking no booze to try and lose this bit of flab around my stomach before commencing training.

I'm gonna give myself a 4 month window between football seasons to train my arse off and muscle up. I want to know what is the best regime to follow - i'm sure some of you guys will have a model to follow for a beginner. Also what type of supplements are best for my situation? I'm not to sure about juicing either but have done some research and would not be against it if recommended, I'll really try anything to add some bulk.

What is a realistic weight gain I can expect in 4 months and will a cycle make that much of a difference? I'll have access to a good gym and be looking at 5 sessions a week I guess.

Any input will be gladly taken on board.

Ross86 · 02-25-2008, 03:49 PM

No need to do a cycle if you're going to be working out four months and are just now getting started. Your newbie gains will be as good without all of the shit that goes along with anabolics.

Try reading the How to Bulk sticky in the nutrition forum. Your diet will dictate the gains that you can make in the next few months. No reason why you can't put on at least 10lbs of muscle during 4 months.

Rippetoe's Starting Strength is a good program from what I hear...

widdoes2504 · 02-25-2008, 07:18 PM

Quote:

Originally Posted by Ross86

No need to do a cycle if you're going to be working out four months and are just now getting started. Your newbie gains will be as good without all of the shit that goes along with anabolics.

Try reading the How to Bulk sticky in the nutrition forum. Your diet will dictate the gains that you can make in the next few months. No reason why you can't put on at least 10lbs of muscle during 4 months.

Rippetoe's Starting Strength is a good program from what I hear...

I definitely agree. Love the Rippetoe!!

Max · 02-26-2008, 01:05 AM

Can any of you boys post a link to the Rippetoe's Starting Strength workout routine? Or simply give me an idea of what it involves?

Cheers

Ross86 · 02-26-2008, 05:32 AM

Week 1
Workout A
Workout B
Workout A

Week 2
Workout B
Workout A
Workout B

It's a full body workout, three times a week. Focus on the big three. (deads, squats, bench) I think the rep range is normally 3X5. If you google it, then you'll find all kinds of examples.

EricT · 02-26-2008, 10:40 AM

I posted this in the wrong thread this morning. The third time it's happened where I think I'm posting in one thread and it ends up in another.

Check this thread: http://www.bodybuilding.net/showthre...8689#post48684

I just posted an alternative to the ABA format which frankly I think sucks and is not the ONLY option for SS. Since the other poster never bothered to respond to his own thread again perhaps you can benefit

And just look in the journals! We have lots of Rippetoe/Starting Strength, etc. journals in there. Chock full of info.

Max · 02-29-2008, 05:05 AM

Okay guys I've got to grips with most of the terminology and stuff now. I understand the inportance of working whole muscle groups instead of isolating one muscle etc.

One thing I can't find anywhere is how much to lift as a percentage of my maximum. I'll be looking to do the 3x5 set as described above.

Thanks

Max · 02-29-2008, 05:13 AM

And also whats the best alternative to a squat? Whats the exercise called when using a multi you lay on your back and push your feet against a plate? I'm guessing this will be the best alternate

Ross86 · 02-29-2008, 05:53 AM

You're thinking of leg press. Squats activate over a hundred muscles throughout the body. They are the best mass/strength building exercise. Leg press is okay, but it shouldn't replace squats. I suppose the best replacement for conventional squats would be a different variation of squats.

Why do you ask, just out of curiosity?

widdoes2504 · 02-29-2008, 06:16 AM

Quote:

Originally Posted by Ross86

I suppose the best replacement for conventional squats would be a different variation of squats.

Why do you ask, just out of curiosity?

Agreed

02-25-2008, 01:20 PM	#1 (permalink)
Max Rank: New Member Join Date: Feb 2008 Posts: 10	Advice for a newbie please Hi, I'm a 25 year old male from the UK and need advice on many matters. Basically the situation is that I play football (soccer) on a regular basis and am finding I'm struggling a bit physically. (and I also want to look better of course) Cardio is not a problem whatsoever, I had a backround in boxing as a teenager and seem to have never really lost my staminer or mental strength but I'm really skinny. I'm 5'8 and weigh 150. My diet is pretty shocking to tell you the truth, I drink loads of larger and a fair amount of fatty foods. The intention was to spend a couple of weeks doing cardio and drinking no booze to try and lose this bit of flab around my stomach before commencing training. I'm gonna give myself a 4 month window between football seasons to train my arse off and muscle up. I want to know what is the best regime to follow - i'm sure some of you guys will have a model to follow for a beginner. Also what type of supplements are best for my situation? I'm not to sure about juicing either but have done some research and would not be against it if recommended, I'll really try anything to add some bulk. What is a realistic weight gain I can expect in 4 months and will a cycle make that much of a difference? I'll have access to a good gym and be looking at 5 sessions a week I guess. Any input will be gladly taken on board.
Max Rank: New Member Join Date: Feb 2008 Posts: 10

02-26-2008, 01:05 AM	#4 (permalink)
Max Rank: New Member Join Date: Feb 2008 Posts: 10	Can any of you boys post a link to the Rippetoe's Starting Strength workout routine? Or simply give me an idea of what it involves? Cheers
Max Rank: New Member Join Date: Feb 2008 Posts: 10

02-26-2008, 10:40 AM	#6 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,835 Country: Gender:	I posted this in the wrong thread this morning. The third time it's happened where I think I'm posting in one thread and it ends up in another. Check this thread: http://www.bodybuilding.net/showthre...8689#post48684 I just posted an alternative to the ABA format which frankly I think sucks and is not the ONLY option for SS. Since the other poster never bothered to respond to his own thread again perhaps you can benefit And just look in the journals! We have lots of Rippetoe/Starting Strength, etc. journals in there. Chock full of info.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

02-29-2008, 05:05 AM	#7 (permalink)
Max Rank: New Member Join Date: Feb 2008 Posts: 10	Okay guys I've got to grips with most of the terminology and stuff now. I understand the inportance of working whole muscle groups instead of isolating one muscle etc. One thing I can't find anywhere is how much to lift as a percentage of my maximum. I'll be looking to do the 3x5 set as described above. Thanks
Max Rank: New Member Join Date: Feb 2008 Posts: 10

02-29-2008, 05:13 AM	#8 (permalink)
Max Rank: New Member Join Date: Feb 2008 Posts: 10	And also whats the best alternative to a squat? Whats the exercise called when using a multi you lay on your back and push your feet against a plate? I'm guessing this will be the best alternate
Max Rank: New Member Join Date: Feb 2008 Posts: 10

02-25-2008, 03:49 PM	#2 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,254 Country: Gender:	No need to do a cycle if you're going to be working out four months and are just now getting started. Your newbie gains will be as good without all of the shit that goes along with anabolics. Try reading the How to Bulk sticky in the nutrition forum. Your diet will dictate the gains that you can make in the next few months. No reason why you can't put on at least 10lbs of muscle during 4 months. Rippetoe's Starting Strength is a good program from what I hear...

02-26-2008, 05:32 AM	#5 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,254 Country: Gender:	Week 1 Workout A Workout B Workout A Week 2 Workout B Workout A Workout B It's a full body workout, three times a week. Focus on the big three. (deads, squats, bench) I think the rep range is normally 3X5. If you google it, then you'll find all kinds of examples.

02-29-2008, 05:53 AM	#9 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,254 Country: Gender:	You're thinking of leg press. Squats activate over a hundred muscles throughout the body. They are the best mass/strength building exercise. Leg press is okay, but it shouldn't replace squats. I suppose the best replacement for conventional squats would be a different variation of squats. Why do you ask, just out of curiosity?

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