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.

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:

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

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.

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.

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

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

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?

Agreed :)

Squats are always done on a loose bar right? Do you need someone to spot you etc or do you just do the work on one of those mats so you can drop the weight when you've finished your set?

I'm not even sure if the gym I'm looking at has loose bars etc. Its part of a golf club and its members are mainly oldies doing a bit of cardio and stuff. I know they have several multigyms etc though

do you have access to an actual gym like 24x7 or something?

I'm not sure what you mean sentinel???

I have a friend who works at the golf club and he says at the time of day I'm looking to workout it'll be empty. As I say its basically aimed at the 'older' generation and they'll be no one to spot me for sure.

Please remember I'm an absolute beginner to lifting, even though I'm a boxer.

I think Sentinel was just asking whether you had access to a 24 hour gym. It doesn't sound like this gym you are talking about is the right one for you. Is there no other choice near you?

You don't really need a spotter for squats as long as you start light and build on it. What you do need is a safety squat rack or "power rack" which will have safety spotter bars you can place at an appropriate level. Something goes wrong and you just put the bar down on them. Dumping the bar on squats is not something most gyms will take kindly too and it's also very difficult to do safely.

If back squats are a problem then single leg squat variations and front squats, among many other choices, would be very effective alternatives.

With front squats the bar can easily be dumped if something goes wrong although you shouldn't ever need to if you are careful and sensible. You can also of course you safety spotter rack for those as well.

A good thing to use the leg press machine for is to maybe set your towel on while you're using the squat rack.

"Leg press is to squats as dog poop is to Belgian truffles." - Krista

Okay so how much of my maximum should I be looking to lift for 3x5 sets? I've made additional enquiries and it appears this gym has more equipment than I had originally thought.

does it have a squat rack?

I hope so :weights:

You don't need a formula or a specific weight at this point in your career. Just start light and add to it. The pounds will build up very quickly. Doing more now won't help you at all in the long run.