Newbie--doesn't want roids--just work.

[Work]

Alright guys, I'm that skinny guy all you big mofo's complain about because I come to the gym and I don't know how to train, and I don't eat enough, ya, I'm that guy who doesn't do squats, but instead does 20 different bicep excercises, and loves the cable cross-over for flies, and more bicep curls (cause it makes me feel good to lift the whole stack, thanks to mechanical advantage of the pully system) LOL[)]

Ok, so it's not really that bad. I work hard guys, I try to incorporate what I learn into my routine. I just don't have any idea what I'm doing, and you guys all definitely know, so hopefully someone will throw me a bone, and try to help.


I boxed for a while when I was younger, played basketball, and soccer, at college. I've always been athletic and in shape. I'm 24 now, and looking (for the first time in my life) at working out purely for cosmetic purposes. I know I would be considered young by most standards and I still feel young, but it's not like it used to be. I never had to work, to look good I had a good natural muscle tone as it was. But I got married recently, and all I do is work, never work-out.

K, 'nuff bullshit.

A 5x5 program would be good for me to run right?

Due to my lack of experience with weights. (we weren't allowed to use them while boxing) I have trouble with having a "feel" for how much is enough, and how much is too much.

Can someone point me at a good program, but also some of the techniques are foreign to me. It's embarassing because I'm sure that "super-set" is a common term for you guys, but to me, I have no clue.

If I'm doing a super-set, of over-head dumbbell presses, followed by pull-ups, do I break after I complete BOTH excercises? Or in between each excercise??

How do I raise the weight with each set??

If I am supposed to do 5 sets total, and I start with a weight that is so low that I can add weight after each set, then I won't be working hard at all on the first set. (make sense?)

Guys any help is appreciated. I notice that the steroid section of this site is far more active than the training or nutrition sections. SURPRISE SURPRISE!! USA LOL

I see a lot of newbies getting flamed for trying to use steroids as an easy way out. That is not my intention, I have no desire to use steroids, (right now) because I know I'm not ready, and I can get good gains on my own. I just really need some help. I don't mind working for the info, but a lot of the language is over my head, when I try reading the stickies. I have the genetics to be HUGE. My whole family is big, I"ve always had to limit my diet to avoid being fat. But if I knew how to train, I could eat, and build muscle easily. I know that.


Stats

24 YO
185 lb
6'0''
beer belly (not from beer, but married life, and office work fucked me over after college)
no idea of fat percentage. But my arms and legs are skinny, and my midsection has a lot of fat.
I'm desperate for some help guys, I hate the way I look/feel. And I want to change it as fast as possible, what do I do?

 

[Work]

Hey thanks for all the help guys, Meso really is the best forum around. This is the place where 19 Y/O can get on and get advice about how to use steroids (or flamed and told not to use, but if they're nice they usually get the info they want) But when a guy gets on and wants to know some techniques for just working out the right way, NO ONE REPLIES....LOL

This is truly a STEROID forum, not a bodybuilding one.

 

[IronCore]

First off... welcome to the real world... getting married and fat is part of it... wait till you get kids...


Secondly.... Stop crying...

The reason no one has answered your questions is that they have already been answered in the sticky threads above...MULTIPLE TIMES! Just about any and every training method know to man has been addressed in the training forum....

If you look at the posts this forum was active in it's earlier years... pretty much everything has been addressed here at one point or another... It has evolved into a vast library of experience and knowledge...

Would you like for one of us to read them all for you ... then copy and paste them to each of your answers.... READ, then you will learn...

Partner up at the gym and quit running around like an arrogant prick hitting chest and arms...

You say you have the potential to be huge naturally then go get big....

 

[Bryan Haycock]

Hi Work, welcome to the forum.

IronCore does have a point, nevertheless, I was a beginner once and I understand what it’s like not to know the ins and outs of what you’re trying to do (quantum computing anyone?)
Here are a few comments and rules of thumb for building muscle by lifting weights (no shots or pills necessary):

Comment 1) Starting with your 5RM isn't going to produce more results than using your 10-12RM. Start a little lighter. It will give you some room to add weight and drop reps as you go without falling outside of an effective rep range.

Comment 2) It isn’t necessary to use wave loading or any other special set/weight scheme to get the results you want.

Comment 3) Super sets are a great way to save time. You may rest in-between each single set or you may do the two exercises in succession. It’s up to you. If you do them back to back you may derive a bit more cardiovascular benefit, but the ultimate results hypertrophy-wise will be the same.

Rule 1) Pick some basic compound (multi muscle group) lifts for the three major body areas, Legs, Chest, and Back. You can add auxiliary lifts to your list after the basic lifts are in place. Select a pressing movement for legs, and then add something specifically for quads and hams in isolation. Pick two pressing angles for chest and two pulling angles for back. One isolation exercise will be sufficient for bis and tris and side delts following the compound lifts.

Rule 2) Start with a weight load that equals your 12-15RM. Use this rep range for several weeks before getting heavier. There is an effective load-strain threshold. Once you cross it, going heavier isn't going to give you more results. [Just a suggestion: Save strength-specific routines like 5x5 for later]

Rule 3) Try to complete 30-60 total reps per muscle group per workout. Larger muscle groups like Legs, back and Chest will respond well to 50-60 reps. Smaller muscle groups like biceps, triceps, and delts will get what they need from 30 dedicated reps following the work for the large push/pull muscle groups.

Rule 4) Train each muscle group 2-3 times per week. Most research indicates little difference between the two frequencies with maybe a slight advantage to 3/week.

Rule 5) Take a protein drink (20gm whey) before and/or after each workout. This is important if you want to make progress as quickly as possible.

There is much much more that can be said and discussed about how best to train for putting on muscle (hypertrophy). But if you follow these simple rules, you will be gaining as fast as is possible for your situation.

-bryan

 

[Work]

Hi Work, welcome to the forum.

IronCore does have a point, nevertheless, I was a beginner once and I understand what it’s like not to know the ins and outs of what you’re trying to do (quantum computing anyone?)
Here are a few comments and rules of thumb for building muscle by lifting weights (no shots or pills necessary):

Comment 1) Starting with your 5RM isn't going to produce more results than using your 10-12RM. Start a little lighter. It will give you some room to add weight and drop reps as you go without falling outside of an effective rep range.

Comment 2) It isn’t necessary to use wave loading or any other special set/weight scheme to get the results you want.

Comment 3) Super sets are a great way to save time. You may rest in-between each single set or you may do the two exercises in succession. It’s up to you. If you do them back to back you may derive a bit more cardiovascular benefit, but the ultimate results hypertrophy-wise will be the same.

Rule 1) Pick some basic compound (multi muscle group) lifts for the three major body areas, Legs, Chest, and Back. You can add auxiliary lifts to your list after the basic lifts are in place. Select a pressing movement for legs, and then add something specifically for quads and hams in isolation. Pick two pressing angles for chest and two pulling angles for back. One isolation exercise will be sufficient for bis and tris and side delts following the compound lifts.

Rule 2) Start with a weight load that equals your 12-15RM. Use this rep range for several weeks before getting heavier. There is an effective load-strain threshold. Once you cross it, going heavier isn't going to give you more results. [Just a suggestion: Save strength-specific routines like 5x5 for later]

Rule 3) Try to complete 30-60 total reps per muscle group per workout. Larger muscle groups like Legs, back and Chest will respond well to 50-60 reps. Smaller muscle groups like biceps, triceps, and delts will get what they need from 30 dedicated reps following the work for the large push/pull muscle groups.

Rule 4) Train each muscle group 2-3 times per week. Most research indicates little difference between the two frequencies with maybe a slight advantage to 3/week.

Rule 5) Take a protein drink (20gm whey) before and/or after each workout. This is important if you want to make progress as quickly as possible.

There is much much more that can be said and discussed about how best to train for putting on muscle (hypertrophy). But if you follow these simple rules, you will be gaining as fast as is possible for your situation.

-bryan

Thanks a lot bro. You answered every question I had...I really appreciate you taking the time to post all this. I started this program a month ago and I've maintained my previous weight, but I have shifted body composition drastically considering I've only been at it for 4 weeks.

 

[Work]

STARTING STATS:

Bench 190
Squat 200
curl 90
deadlift (always been strong at this) 330


NOW

Bench 205
Squat 210
Curl 100
Deadlift 350

 

[Work]

First off... welcome to the real world... getting married and fat is part of it... wait till you get kids...


Secondly.... Stop crying...

The reason no one has answered your questions is that they have already been answered in the sticky threads above...MULTIPLE TIMES! Just about any and every training method know to man has been addressed in the training forum....

If you look at the posts this forum was active in it's earlier years... pretty much everything has been addressed here at one point or another... It has evolved into a vast library of experience and knowledge...

Would you like for one of us to read them all for you ... then copy and paste them to each of your answers.... READ, then you will learn...

Partner up at the gym and quit running around like an arrogant prick hitting chest and arms...

You say you have the potential to be huge naturally then go get big....

My questions weren't answered in the sticky's. Obviously you decided to type before you read and understood the situation. Great idea..btw. You say READ and you will learn. I advise you to take your own advice. I don't run around hitting arms and chest, I was totally lost at the gym, I had no idea what to work and how often, to gain size. Now, I know. Because thankfully someone else took the time to post ADVICE..instead of throwing a couple childish insults around....what a novel idea eh?

 

[kenneth]

Hey Work, I see both peoples points of view, one wanted to let you know that reading thru the stickies will give you an insane amount of knowledge... the other gave you a briefing that you say has done well to get you started. All I wanted to say was that this is all still new, as you said yourself being lost as to what to do, and I just noticed already you are pretty concerned with the #'s for your lifts. Let me just tell you that even though many people may recommend not going to the 5x5 (The PROGRAM, not just a set rep/set scheme) when you're fresh out of the oven. BUT, I got my nephew started on this program about 3 months ago. He started out around 140lbs at 5'7". At the 3 months mark, he was already up to 163 pounds, and that's FAR from using the best diet to go along with it. You said you want size and to change your body composition, and naturally. I just truly think the quickest route for you would be to get this 5x5 figured out completely and the right way. Just giving my opinion, I proved this between a good friend of mine and my nephew. Both started out 5'7 140 pounds. My friend, too hardheaded to listen to what works, did things the more typical way.... well about 2 years later he's 165 pounds.. My nephew absorbed information and started off with the perfect program and accomplished the same in a matter of 3 months. Good luck with everything man.

Ken