About this guide:
This guide was written by imasillynarb, mad_monkey59, and Spider in response to the large number of threads asking for advice. Often these threads would descened into arguments, while the person who asked the question would often leave more confused than they were to start off with.
This guide is by no means comprehensive or detailed; that would take far too long. It explains the core principles of bodybuilding, but the rest is left to you. Just like any other sport, you have to put your own work, and your own research into it. The basics are pretty much universal, and can apply to any beginner, but the more advanced topics such as training programs and specific excerices,as well as teh myriad of supplements, are left for the reader to investigate in detail. However, we have tried to provide a basic outline of these. What works for one person may not work for another; what we ahd success with may not apply to you. that's why it is imperative that you do your own research, and find out what works for YOU. We have tried to supply as many links to good articles and guides as we can when it comes to specifics, as we ourselves and many others have found them useful, and more importantly, easy to understand.
We decided to include a getting started sectiion initially, whcih tells you all you need to know to start out. But we have also discussed the main issues in depth later on, to help you with the specific areas you may need information on.
Often, the key to success in bodybuilding is a good focused starting point. This is vital if you haven't done any excericse seriously before, as it gets you into the good habits necessary for becoming a good bodybuilder.
The first thing to remember is bodybuilding is a LONG TERM COMMITMENT. You cannot expect results overnight, or in weeks. You have to wait for a few months for progress to show, so dedication is of the utmost importance. Don't think about short term gains, they will only slow you down. This is why it is best to have a two month "induction" period, where you can learn the mental and physical skills needed. This in itself will be a test of dedication; those who arent dedicated will try and jump straight in, wanting immediate results and not feel like they are wasting two months. However, without the basic knoweldge, they will not get very far. Improper proper form will lead to lack of progres, and injuries, whcih will prevent any further gains. A bad diet and lifestyle will do much the same.
First, get your body ready for the stresses that bodybuilding will put on you. Bodybuilding is built on three main principles, which can be summarised by " LIFT HEAVY, EAT HEAVY, REST HEAVY".
Either get some weights and a bench, or join a gym. Ideally, you want to have someone else with you; not only will it be safer, but you'll be able to spot each others mistakes - something which is very hard to do when you're doing the excerices yourself! However, if you can't, then it doesn't make that much difference, it just requires extra discipline.
First, have a look at the excerices for each bodypart at
There are many to choose from, and people tend to prefer one over the other. However, almost everyone does the big three : Bench Press, Squat, and Deadlift. wich work the three large muscle groups ( Chest, legs, and back respectively) as well other parts. (They are known as compound excerises. (Excerices that only work a specific bodypart are known as isolation excercises.) So you have to try and familiarise yourself with these excercises, and others.
The important thing to remember is that right now you're building the foundations, so there is absolutely no need for heavy weights. For each excercise, pick a weight that you can do for about 20 or 30 repetitions ( or reps as they'll be called from now)
Now go through the excercises, and get a good mental image of how you're going to do it. Then perferably with someone watching you, do the excericse with your weights for about 10 reps. This shouldn't hurt at all, but it allows you to prefect your technique. If there's one thing that people drummed into us again and again when we started, and many people ignore, it is the importance of having perfect form. Not "allright" form, not "OK" form, but PERFECT form. It can avoid injury, and it sets up for the rest of your bodybuilding life. You control the weight, not the other way round. So whenever you do an excerice, remember this. Get used to going slower than normal, so you can focus on what you're doing. Never rush the weight, take your time. Each rep should take anywhere from five to ten seconds to complete. Don't "swing" the weight, or use other bodyparts to help you. In the same vein, don't drop the weight either during an excerise. A slow controlled ascent and descent are vital.
In the first two or three weeks, try training about 3 times a week, ( Monday , Wednesday, Friday for example), for about an hour. Even at this early stage, learn to do one bodypart once a week. It's quite common to do the big three lifts on separate days, as they work different bodyparts. Because you wont be tired during your training sessions, you'll be able to try many excericses for each bodypart in a given session.
Monday: Back, Biceps, Forearms,
Wednesday : Chest, Triceps, Abs, shoulders
Friday : Legs, ( quads, calves) neck
You can see a good mix of excerises on a given day.
After the three weeks of trying many excerices, you will be able to pick out about three excercise that you like per bodypart, and you'll be able to preform each one perfectly. Three weeks is plenty of time to get it right, but if you feel it needs work, take as long as you want.
Now that you have the form perfect, start increasing the weight for each excercise. You don't want to train until failure juist yet, but over the next month, slowly increase the weights that you do for each excercise, remembering to have perfect form and control. Aim towards doing three sets of 6 to 8 repetitions for each excerise. And begin increasing the weight slowly, so you find it harder and harder. The optimum amount of rest between sets is usally between sixty to ninety seconds. By the end of the month, you should be working very hard indeed to complete the last few reps of the first two sets, and your last set should be a nightmare. Hopefully all the work you've been doing up to this point will pay off; and you wont cheat, or swing the weight, or anything else like that.
But training is not all there is to it, diet and rest are vital too.
Rest is easy enough, it is a direct consequence of correct training and diet. In order for maximum growth, you should train a bodypart once a week. This gives it plenty of time to recover. Sleep is very important too , aim for about 8 hours a day.
Now comes the diet, which people have a lot of problems with. You have to eat a LOT, but at the same time it has to be healthy. You don't want high fat meals, because of the sheer quantity of the food you're eating; you'll be getting more than enough calories. Here the focus is on high protein, medium carbohyrdates and perferably, low/medium fat.
The ideal way to do this is to have five or six meals a day, spread out b a few hours each. Thsi isn't soemthing you can do overnight, so add an extra neal per day, every two weeks, until you have about 5 or 6 meals a day. Remember, these are small meals, which are primarily high in protein. So two tuna sandwiches coudl constitue a meal. The same could apply for a tub of lwo fat cottage cheese and some fruit. Remember, reduce the fat, increase the protein. At the end of the two month period, you should have a healthy diet, which is high in protein, and low in fat.
Overall, after two months, your targets would be:
1) 8 Hours sleep per night
2) Doing three excercises, three sets per expercise, and six to eight reps per set. Make sure you train close to failure on each set.
3) Five or six small, high protein meals a day
Yup so that's the basics covered, and how to get started.
But seeing as this guide as been written to cover the basics in depth, that's what were'going to do.
( detailed sections on diet, training and rest, based on core principles EAT BIG, LIFT BIG, REST BIG)
[training discusses HIT and Volume as well as cardio for cutting down, diet consist of protien diets, good food sources, extar calories for bulking, less for cutting, protein shakes etc, and rest is simpel enough, talking about muscle recovery, one bodypart once a week and all that ]
Note to imsaillynarb and mad_monkey59, as you can see, it's hard to go into depth about training and excercises, withouth having to repeat what has already been said. Initially, I was hoping to write about the three main sections, deit, training, and rest. But because they're linked together so heavily, I thought it was best to include the "getting started "section, which in the end, turned out to be huge. I can't see the specific sections being that big; maybe a about 20 lines for diet , 20 for excerise, and mayeb five or ten for rest? Then we could finish off on something like supplements, and a bit about "Bodybuilding and Student life"
And another point on the getting started section which I think you might agree on..How many people jump straight in? ( I know I was one of them) withouth building it up properly? Anyway, feedback is much appreciated, even it's to say its all crap( really, if it is all crap, tell me, we're men here! )
I'd say this is about half of the original length that I was aiming for, which makes sense taking the rest of the sections into account, Again thanks for your time guys, I'm looking forward to the contributions and advice.
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Rise and Fall - Craig David ft Sting. watch
- Thread Starter
- 17-06-2004 20:03
(Original post by Spider)
- 18-06-2004 10:49
Watch the video, and you'll see that Craaaaaaaig Daviiiiid has got a big ole stonk on when he's sitting next to Sting.