Bodybuilding.net - Bodybuilding Forum

hey guys im a newbie to forums never used 1 before, iv had experience of weight training but not much so i would probs be best with a beginners ruteine also i am a little over weight because i have been ill recovering from a serious car crash in 2009 but i feel ready and and determined to train,i have a running machine so would like to gain some stamina

here is what set-up i use
Powertec - Workbench Leverage Gym
D1000 treadmill 20% incline , 6.5 HP peak motor
Olympic free weights dumbbells, tricep bar, e-z bar
any help would be appreciated

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Look up some beginner programs on bodybuilding.com. Focus on compound movements and work your way into full intensity slowly.

thanks very much for your reply ...it seams there are alot of ignorant MoFo on this site who arnt interested in helping newbies

I like how the first piece of advice is to go to another forum. ha

IW

It has nothing to do with you.. It's because this site gets alot of people who pop in, ask one question, some of which could be answered for them by a search, then they are gone never to be heard from again. IW's routine is as good as it gets. Enjoy the site.

iced696 thanks for pointing that out (i kinda suspected that was the case after i posted ) iron worker i respect your knowledge and love the "ROUTINE" you have planned for me, is this a bulk plan ? or am i looking for fat loss ? because i was thinking of adding cardio on rest days along with abb exercises. And i can assure you i will have proper nutrition...so for "the core" exercises i add 2.5lb each workout ? ( progressive overload )
like this

exercise A monday
3x5
set 1 40kg
set 2 40 kg
set 3 40kg

exercise A friday
set 1 42.5kg
set 2 42.5kg
set 3 42.5kg

i am struggling to uinderstand how to deload i know you obviously mean lower the weight and or reps, i am not good with at maths so cant work out how to lower weight by 10-20% so could you give me an example ? I will post some results in a few month to show you guys i am committed thanks for your help

iced696 thanks for pointing that out (i kinda suspected that was the case after i posted ) iron worker i respect your knowledge and love the "ROUTINE" you have planned for me, is this a bulk plan ? or am i looking for fat loss ? i need to know so i can prepare my diet plan, i can assure you i will have propper nutrition...so for "the core" sets i add 2.5lb each workout ? ( progressive overload )
like

exercise A monday
3x5
set 1 40kg
set 2 40 kg
set 3 40kg

exercise B wednesday
set1 35kg
set2 35kg
set3 35kg

exercise A friday
set 1 42.5kg
set 2 42.5kg
set 3 42.5kg

i am struggling to uinderstand how to deload i know you obviously mean lower the weight and or reps..... could you give me an example
i will post results near summertime
thanks for help

Cutting & Bulking

Cutting or bulking is generally not determined by what sets and reps you do (as many seem to believe). Everyone has a basic caloric intake that will maintain their bodyweight. It is different for everyone and it changes over time depending on:

-lean muscle mass
-strength level
-male/female (hopefully this doesn't change over time lol)
- activity level (do you do cardio? do you have an intense job? do you sit at a desk all day?)

There are few other factors but those are the primary ones. There are several caloric needs calculators out there and if you search you will find them... If you give me your age/height/weight, how active you are, and what your max lifts are I can probably give you a good estimate to start at in terms of calories.

Set yourself up a meal plan that you eat every day. Lets use 2500 cals per day as an example starting point. If you follow that meal plan for a week or two (and you also follow your weight lifting routine) and you find at the end of the week (or two) that you have not gained or lost any weight ...

If you want to GAIN weight then INCREASE the cals by 250 per day or so.

If you want to LOSE weight then DECREASE the cals by 250 per day or so.

Then monitor your weight for another week or 2 and see if you have lost or gained. If still nothing has happened then increase or decrease another 250.

The more consistent you stay with your meal plan (and exercise routine) the easier it will be to determine how many cals to add or subtract. It's all about finding your BALANCE POINT of calories and then adjusting your calories ever so slightly to suit your goals.

IW

Haha that is pretty funny, it has deadened quite a bit around here

You aren't kidding!