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-   -   Advice for a newbie please (http://www.bodybuilding.net/training/advice-for-a-newbie-please-9027.html)

Max 02-25-2008 01:20 PM

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.

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 (Post 49422)
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!! :benchpress:

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 http://www.bodybuilding.net/training...lies/smile.gif

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 (Post 49820)
I suppose the best replacement for conventional squats would be a different variation of squats. :) Why do you ask, just out of curiosity?

Agreed :)


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