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Complete Newbie advice please



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Old 03-22-2008, 08:13 AM
timbo101 timbo101 is offline
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Talking Complete Newbie advice please

Hello everyone,
My name is Tim and I am new to this so please bare with me as I am sure a lot of these questions have been answered before.
Up until 6 months ago I was dangerously unfit, I am 6 foot 3 inches tall but I weighed 252 pounds, smoked 30 ciggies a day, drank far too much and did no excercise at all.
I am 38 and was not happy being so very unfit. I also found out I had high blood pressure so it was time to do something about it.
It is now six months on and I now weigh 208 pounds,I can now run a mile a day which I do on my treadmill and my blood pressure is back to normal.
I now really want to start to look good so for the first time in years I can take my shirt off in the summer, I have read many different articles on how to build upper body but no two are the same.
So far I have been doing light toning weights twice a week and also a intense bicep workout twice a week. On the bicep workout I do individual dumb bell curls with the heaviest weights I can manage of about 10 - 15 reps each arm. At the moment I can only do this with 10KG dumbells in each hand. After these workouts I am sore for a few days which I thought was good and I give myself time to recover and then start again.
I have noticed some improvement but seems like it will take forever.
I have just bought a tricep and bicep curl barbell but have not yet used them.
I obviously still have a belly on me but I have got that under control as I am still losing about a pound or so a week and try and do 40 crunches every day.
Can someone please give me a explanation of how to work out to enable me to have a strong and detailed upper body please.
Very many thanks in advance.....Tim
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Old 03-22-2008, 08:36 AM
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for your body to grow...i would advise doing lower body as well....

forget about bicep and tricep isolations....make sure your diet is in line...and do compound movements like bench, rows, military press, deadlifts, squats, pullups and dips. and don't forget abs...what good is taking your shirt off if you don't have any abs...but...hey...i got big biceps and triceps....

make sure to read all the stickies on all the forums here...and definitely do these: http://www.abs-exercise-advice.com/plank.html
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Old 03-22-2008, 08:41 AM
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Start doing legs. This helps increase growth hormone production.
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Old 03-22-2008, 09:16 AM
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^^ Agreed.

Read the stickies (especially fat loss, nutrition, and training). You'll find that you should be doing mostly compound lifts. Bis and tris are small muscles. They will grow if you're doing compound lifts, so don't worry about it.

Protein is your body's fuel for muscle growth, so diet is the most important factor for putting on muscle. Just read and it will all unfold.
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Old 03-22-2008, 09:35 AM
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ignoring legs will lead to complications later
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Old 03-22-2008, 01:42 PM
timbo101 timbo101 is offline
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Thanks to everyone for the advice, I will start on the legs tomorrow then as it really does make sense. I dont really know what excercises are best to start with for my legs so will start with squats for now as I think thats a good excercise.
Thanks again..Tim
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