THE FORUMS

September 25th, 2017
Fitness 101 - What you need to know to get the body you want.
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narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

Well, the titel says it all. I have been hitting the weights for a long time, read tons of stuff about bodybuilding, nutrition and so on. So I would say I have some legit knowledge about this shit. I also consider my own body as proof for it, since I went from skinny-as-fuark to muscular, from 155 lbs bodyweight to 180 lbs, cutted(low bodyfat). Still working hard to reach my final goal which is 200 lbs.

This post is gonna be a big help for the confused beginner who wants to hit the gym and transform his body. Bodybuilding is a big jungle and you can easily get lost in all the information, programs, diets and so on. I have tried to cut all the Bullshit away and get straight to the point and simplify everything so it's easy for you to understand and so you can get right to it with your own body transformation. 

*note: English is not my main lingo. Sorry for gramma mistakes, spelling mistakes and uncorrect way of using words.

let's get started:

PART 1 - Preparation


Some lifters says that weightlifting is a lifestyle and I fully understand what they mean by that. This shit takes massive amounts of time, focus, energy and hard work from you. But the reward is more than worth it. Forget about all the adds you see about "getting six-pack abs in only 4 weeks", "new super diet" or some magical shake that will build you muscles. That shit is just scammers that need some easy money, since getting a sexy body is the number one wish for so many people around the world. 

If you really want this, be prepared to make some radical changes in your life and be willing to put in the hard work for the goal. HIt the gym every single day you need to, be aware of your diet, follow your program, track your progression and be patient. This is just like game, the shit can he really hard and it takes a long time. 

What you need:
- a local gym membership. Go google some gyms near you, move your ass down there and get a talk with the workers. Look around in the gym and see if it's a place for you.
- a gymbag with training clothes, a towel for shower and some flat training shoes.
- a notebook to track your lifts and bodyweight - Lets say you follow a new program that takes 8 weeks. On top of the page you write down the title of the program, the date and the numbers of day and week you are in your program. Then you write down which exercises you did for the day and what reps, sets and amount of weight you were working with. On the bottom of the page you write down your bodyweight of the day so you can see if you are loosing or gaining weight as the weeks go by. (More on this later) 

Personally I train alone most of the time, since Im more focused on an effective workout, but if you want to, a training partner is really good in order to keep the motivation and keep getting your skinnyass to the gym.
  


PART 2 - "From Start To Finish"

As most self development products are telling you, it's hard to take action on something if you don't know what that 'something' is. Or in other words, you need to set goals first in order to achieve them.

"But my goal is to get a sexy body?" that's cool and I understand you, but it's just not enough. You have to set the right goals in order to make some serious results and be aware of where you wanna go. Else your actions doesn't contains focus and willpower and you will properly run out of steam and drop it all. Your goal should not just be to loose some weight, but to loose x-numbers of weight. How many pounds of fat will you drop? how many pounds of muscles do you wanna gain? how much do you wanna bench?

I know this sounds hard to set, but as you go more into this, it becomes alot easier to imagine how much 10 pounds will do a different on your body.

Body Types 
there are 3 typical bodytypes; Ectomorph, Mesomorph and Endomorph. These 3 will define what bodytype you are in and what is your strengths and weakness. 
- Ectomorph: Usually very tall and super skinny. Also called "hardgainers" because of the difficulty to gain weight. No real fat or musclemass on the body. Have very long lemps, and because of the effective metabolism, can eat almost everything without gaining any fat(or muscle). I am under this category.
- Mesmorph: the "lucky one". Has big chest and a solid muscle structure and with great strength. Easy to drop/gain weight.
- Endomorph: soft muscularture, round face, wide hips and have a lot of fat on the body. Easy to drop/gain weight. 

And of course the bodytypes are not the only 3. There are also mixes of these where you can be skinny, but find it easy to gain weight or the other way around.

PART 3 - The Actually Training

The fun part. How you should train and what your program should contain in order to get some solid progression and results lifting weights.

Muscle groups
a good program should contain training for the whole body - Biceps, Triceps, Shoulders, Lower back, Upper back, Chest, Abs, Legs, Calves, Trapz - This is in order to make your bigger and stronger for other groups and to get symmetri and balance in the body. Big arms and chest looks fucked without some solid shoulders and with chicken legs.

Train the whole body and don't forget to do legs. 
 
Type of programs
 
There are billion upon billion of different programs out there. HST, WSB, fullbody, splits and what not. It's confusing and you easily lose yourself in all this. But keep in mind that there is no "perfect program", sure there is programs that may not be so effective, but there are no magical one (like in game, again).
- fullbody: this means you train the whole body in 1 workout. Typical there is a total of 3 workouts each week.
- 2-split: means your body is "splitted" in 2 sections, so you train the half of your musclegroups one day and the other half another day. Typical there are a total of 4 workouts each week where you train the 2 sections of your body twice. Typical a program like this would be training: Chest, Shoulders, Triceps and abs on one day and Back, Legs and Biceps another day.
- 3-split: you split the body in 3 parts - day1: Chest, Triceps. day2: Back, Biceps. 3: Legs, Shoulders, abs. 

you can do it in so many other ways, but these 3 are the most typical ways to train. 

Exercises

there are alot of different ways to hit the muscles in an effective way. The following are the best and most popular exercises which EVERY program should contains in order to get a good workout.
- Squats: hits legs. 
- Bench press: hits chest.
- Deadlift: hits back.
- Bent Over Rows: hits back.
- Military Presses: hits shoulders.
- Pullups: hits back and arms.
- Dips: hits triceps.
- Curls: hits biceps.
- Crunches: hits abs.

The first 5 exercises is also called 'compound exercises' which means that the exercises doesn't only hit the main musclegroup. As in bench press is a exercise for the chest, but also hits the triceps and shoulders.

There is so much about each of these exercises, so I will not do deeper with them, but recommend you to google that shit to find out correct technique for each so you can do your lifts with proper form and not get any injuries on your way to become a strong, muscular man.

Lifting as a beginner

as an beginner it's very important to build a solid foundations for strength and mass. You should get experienced with the compound lifts and build some decent strenght. As beginner, a fullbody program is typical the best way to start out. Here is a sketch of how you could be training as a beginner:

Program:
- Squat 5x5
- Benchpress 5x5 
- Deadlift 5x5
- Military press 4x8
- pullups 4x8
- Bent Over Rows (aka. rows) 4x8
- Weighted Crunches 4x8

You do the whole program in 1 workout, 3 workouts a week. This could be: Monday, Wednesday and Friday. Then keep the weekend and tuesday + thursday of for rest.

It is not when you are doing weightlifting that the muscles are acutally growing, but after as the body rests, that is why you need 'off days' where you don't hit the gym, so your body can repair itself, get stronger and build muscles. The heavy weight is tearing your muscle joints(dunno if this is the right word in english?) apart and as you rest, your body repairs them and makes them stronger/bigger.

I also recommend you to do Starting Strengh or Stronglifts 5x5 which are 2 very solid beginner programs. Look em up, they are very easy to find. And they are free. 

Reps and Sets
reps and sets are how you train with each exercises. Reps(repetition) is the number of how many times you work with the exercise from start to finish. Benchpressing is a exercise most people know something about. You lay on the bench with the weightbar(aka barbell) over you. Get a shoulderwide grab on it, unrack it from the holder and lower it with a slow and controlled movement to the top of your chest (where the nippes are) and then push it up again so your arms are straight up in the air. That was 1 rep. So if the exercises tells you to do 8 reps, you should do that 8 times in a row. Still slowly and controlled. 

Sets is just the number of rounds. Again, if you are working with 8 reps, that counts as 1 set. So if you are working with, lets say, 4 sets, you should do 8 straigh reps, then take a break for 1-3 minutes in order to build up energy and get ready for a new set. Thereby we have the 4x8 as I have typed for the exercises. And 5x5 just means 5 sets of 5 reps. 

The weight you work with should be ajusted with the reps/sets range you are working with. It is common sense that you can lift something heavier if you only need to lift that 1 time, but that you may not be strong enough to it 5 times in a row. So the weight you work with should stress your muscles in a way that you cannot take more than 8-9 reps with it if you are working with 8 reps in the exercise. With good form and correct technique ofc, but that you have to google for yourself.

As time go by and you hit the gym regulary, your nerves and muscles adapt to the stress you put on them and make themselves bigger and stronger. So as time go by and you become stronger/bigger, keep raising the weight in your lifts, just with a little bit. Then you become stronger with that weight and you put more on. Suddenly you see yourself benching your own bodyweight like it was nothing. Remember to get your rest days and a good solid sleep for +8 hours evey night. If you feel some acutal main in a muscle after a workout, take some days off from the gym so you can recover it - if it actually hurts and not just sore after a workout (DOMS).

The fomular: train + eat + rest + dedicaiton = results.

Strength or muscle? 
why not working with 100 reps for 1 set? because that doesn't really stresses your muscles which is key in order to build strength/mass. Nutrition is a BIG part of all this and something I will talk more about in just abit, but as I see it you can gain strength/muscle at every rep range from 1-15, but here is the "rules" for reps:
- 1-5 reps: mainly this rep range will build strength.
- 5-12: mainliy this rep range will build musclemass.
- over 15: muscle enduarance. This is typical what martial artists and athletes needs in order to not let the body burn out under a match and to have good control over their bodyweight and movements.

Cardio
Cardio training is where you burn your fat off. Jogging, Skipping, Swimming, Bicycling and so on are very good and effective ways to get in shape and burn that bellyfat. It's pretty simple - the more you do it, the more fat you burn and in greater shape and health you become. You still need recovering from this, especially as a newbie, so I recommend doing this 3-4 times a week with 1 day between each workout. Remember that just because you are out jogging, doens't mean that you have trained your legs. You STILL need to do your Squats. 

Jogging program for beginners:
- week 1+2, monday, wednesday, friday: 1.2 miles.
- week 3+4: monday, wednesday, friday: 1.2 miles.
- week 5: rest and recovery. No jogging.
- week 6+7: monday, wednesday, friday: 2.4 miles.
- week 8-9: monday, wednesday, friday: 2.4 miles.
- week 10: rest and recovery. No jogging.
- week 11-12: monday, wednesday, friday: 4.8 miles.
 

PART 4 - Nutrition 101


If you eat shit, you become shit.

This shit is very basic. As I see it, every human has a good idea of what is healthy and unhealthy nutrition, but nobody want's to eat healthy. This is A MUST in order to build the body you want.

What it all comes down to is the amount of energy in the food, aka. calories - every fat chicks worst enemy. In all food there is calories, but how many is very difficult. 

1 Gram of Protein contains 4 calories.
1 Gram of Carbs contains 4 calories.
1 Gram of Fat contains 9 calories.
1 Gram of alcohol contaions 8 calories.

And usually stuff like junkfood is loaded with fat which means it also contains alot of calories. But the actual problem with junkfood is that it builds ups fat in your blood system and may cause you health problems, heart attack and so on. Other than that, junkfood doesn't contains vitamines and so on which is a must for the body in order to work correct and be healthy.

Bulk & Cut 
Each person has what is called a "calorie maintain" which means the amount of calories you need in order to keep the bodyweight you have. If you consume more/less calories from this maintain you will then gain/loose weight. This is why cardio training is good since it the body needs energy to perform and burn the calories. You can look up how much each type of cardio burns of calories, but it also depends on the type of training and how intense it is.

To Bulk up is to gain weight and build muscles. Pretty simple. It's done by lifting weights and eating in a surplus from your calorie maintain. Typical it's 3-500 calories over your maintain you should eat every day in order to gain weight and build muscle. You can't build only pure muscle, you will also gain mass, but the 3-500 calories will make sure it's very limited the fat you gain. As time goes by and you build muscle and gain fat, a times come when you gained too much fat and now it's time to cut that fat off.

Cut is where you 'cut' the fat of your body and get them abs visible. This is done by eating 3-500 calories UNDER your calorie maintain. You also have to train while you do your cut. For some people, they don't really like to eat less and really pay attention to their diet under a cut, so that is why they instead do some serious cardio which is another way to get rid of the fat and burn calories. 

It's normal to do the bulk at winter when the summer is over and then when the winter is over you start on your cut to get rid of all the fat and get ready for the beach with your lean body.

You can find your calorie maintain just be searching for it on google. Then you add in those 3-500 calories in your diet and then you are ready to go. Keep in mind that it cannot be 100 sure, this is why you keep a notebook for your training and bodyweight where you weight yourself on a weekly basic. If you are not gaining weight you are not eating enough, so add some more calories to your diet and check if that was enough. 

Correct nutrition
As mentioned, I will not describe so much about good nutrition, since it's something most people allready know alot about or easily can check it up. But here is a list with solid foods that build muscles, which your diet should contain:
- milk.
- lean meat: chicken, turkey, tuna, salmon.
- nuts, cashew, almonds.
- wholegrain bread.
- pasta.
- potatoes.
- brown rice.
- veggies.
- fruits.
- water.
- beans.
- eggs.

you can see on every container of the foods, how many calories, proteines, fats and so on, it's contain and then add it all up. It's a good idea to have 5-6 small meals over the day instead of the normal 3. And also get a proteinshake after your workout. Proteines are very usefull for the body in order to build muscles. You should get as many grams of proteines during the day as your bodyweight is in lbs --> if you weight 165lbs you should get 165g during the day.

Avoid strongly use of alcohol, sugar and junkfood. It's okay to live life and take some cheating days where you eat/drink whatever you want. Just let it be very modest (1-2 times a month).





I strongly recommned you to deal with this part of your life. It have done wonders for me on so many areas. The discipline I have gained and can transfer to other areas in life, all the aggression and bad mood I get rid of while hitting the iron, the calmness and control I feel afterwards, the confidence, the happiness, that feeling of looking myself in the mirror and being happy of what I see, the respect I gained from my family and friends and the chicks that are opening me when I have a fitted shirt on.  I recommend you to really embrace this shit and take it serious. It's a greay hobby you cant stick to for years and years.

Cheers.
  



 









 
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#1
Tyler

Tyler

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Join Date: 08/20/2006 | Posts: 8780

 Nice thanks!

Tyler
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#2
Randommember

Randommember

Senior Member

Join Date: 11/07/2009 | Posts: 126

Program:
- Squat 5x5
- Benchpress 5x5
- Deadlift 5x5
- Military press 4x8
- pullups 4x8
- Bent Over Rows (aka. rows) 4x8
- Weighted Crunches 4x8

Honestly this seems like way too much for a beginner. What's the idea about doing all of this in one workout, instead of splitting it up, say, Starting Strength style? As for the rest it seems pretty solid. Didn't read too carefully since I do CrossFit now and I love that I don't have to worry about programming anymore.
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#3

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

richie rich wrote:
I know you wrote this for beginners, and it's pretty well done, but there are a few things I really would recommend changing. Full body lifts are a big no-no. The muscles do not have enough time to recover and actually can atrophy if you don't give them enough time to breathe. 

Cut the cardio and break your workout into more specialized lifts for each part of the body in the 8-10 rep range (last set to failure). Go 4 times a week.

day 1 Chest/Bi's
day 2 Legs
Day 3 Back, Core
Day 4 Shoulders Tris
Day 5 (optional) Plyometrics, Agility, Legs (high rep)
Day 6 Yoga (flexibility and joint health)
Day 7 Rest

Also up your protein intake to about 220g a day. The carbs from beans and potatoes and pasta are also uneccessary. You may also enjoy the leangains protocol. 

You should gain 20 lean lbs in about 15 weeks. 


fullbody is perfect for a beginner and so for advanced. Tons of people are training fullbody, just go check on bodybuilding.com. With a fullbody you only train 3 times a week, so that 4 days to rest = more than enough. That was the biggest piece of broscience I have ever heard dude..

The program was only meant as a sketch. If I should recommned it for noobs it would only be the 5 main lifts and then do 5x5 in all of them.

I dunno why I should cut the cardio since I wrote about cardio if you need to do loose weight or get a good shape/condition. 

Why should I up it to 220grams of protein a day? I, again, typed it as an example for the newb. And 1 gram of each lbs is MORE than enough. 

gain 20 lean lbs of muscle in 15 weeks? lol I would reached my goal years ago then. This was the secound biggest piece of broscience I have ever heard dude..

If you haven't read my post and understand it, you can not really comment any usefull about it....
 
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#4

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

Randommember wrote:
Program:
- Squat 5x5
- Benchpress 5x5
- Deadlift 5x5
- Military press 4x8
- pullups 4x8
- Bent Over Rows (aka. rows) 4x8
- Weighted Crunches 4x8

Honestly this seems like way too much for a beginner. What's the idea about doing all of this in one workout, instead of splitting it up, say, Starting Strength style? As for the rest it seems pretty solid. Didn't read too carefully since I do CrossFit now and I love that I don't have to worry about programming anymore.

2-3 lines under the program you can also see I recommned Starting Strength or/and StrongLifts 5x5. But this program is not something I have created. It's very normal to train all the main lifts in 1 workout, fullbody. Look it up if you doubt. But again, this was only a sketch. Doing the 5 main lifts and then 5x5 will be more than enough.

Cool, heard some cool shit about crossfit  :)
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#5

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

@ Tyler and Brian.

Thanks alot. If there is any doubt or questions I will be more than happy to help
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#6

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

richie rich wrote:
Each muscle needs about 5 days to fully recover unless you are using steroids. And 1.5x protein/bodyweight ratio is scientifically proven to be the golden ratio for muscle gain. 
I'm a certified personal trainer and have been doing this for awhile 6'1, 225. 

I would also recommend creatine, fish oil, multivitamin and DAA as supplements. 


Just trying to help you out mate!
yee maybe, but that doesn't mean you can't train the muscles. The rule is 48 hours of rest. Or else you can't train fullbody or 2-splits which are some of the most used and popular programs??

Maybe 1.5 x protein/BW is the golden rule, but 1g x lbs is still more than enough.

I don't really care about if you are a personal trainer dude, sorry. It's not hard to become a persona trainer and some times you doesn't even have to be experienced in order to be it. I have met tons of personal trainers which each their shitty take on the iron. And this is proves it more when you execute fullbody training and believes that it's possible to gain 20 lbs of lean musclemass in 15 weeks.

I don't wanna waste my money on expensive supps when they are not nescassary, only proteinshakes, but cool you recommned that stuff. Dunno much about that.
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#7

shahanshah

Respected Member

Join Date: 04/13/2011 | Posts: 337

 TL:DR
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#8

Mercury2K

Member

Join Date: 12/02/2012 | Posts: 80

this is the vid you need

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#9
Matt281

Matt281

Trusted Member

Join Date: 01/28/2009 | Posts: 2243

richie rich wrote:
Each muscle needs about 5 days to fully recover unless you are using steroids. And 1.5x protein/bodyweight ratio is scientifically proven to be the golden ratio for muscle gain. 
I'm a certified personal trainer and have been doing this for awhile 6'1, 225. 

I would also recommend creatine, fish oil, multivitamin and DAA as supplements. 


Just trying to help you out mate!
Strongly disagree.

Most "beginners" are too unstable and too out of touch with what a high level of exertion is that very few of them will create enough muscle inroad to need 5 days of recovery. Doing a split isolation type routine is particulary ineffective for these people because they have trouble creating any system-level stress to begin with, much less with isolation exercises.

I think that a lot of guys who are really into this are completely out of touch with what a beginner really is. If the guy can't do normal pushups, he has no business doing bench press. If his knees cave in doing a body weight squat, he has no business trying to back squat. A lot of people don't even have the body awareness to lock their spine in neutral.

If your beginner is a young, mobile, stable dude who moves well than ya, put him on a Starting Strength or 5x5 type program. But an overweight guy who's never worked out should be doing something like incline pushups, planks and split squats before even thinking about heavy lifts.

Cheers
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#10
bond58

bond58

Member

Join Date: 06/04/2010 | Posts: 47

I'm going to chime in here and say a lot of this depends on what kind of body you want for yourself. The nutrition stuff is held constant regardless.

IMO if you want to look like a typical frat bro then do all the bodybuilding shit. If you want to be a fucking ATHLETE then you want to be doing mainly full body excercises as they work the core and main muscles used in sports (glutes, calves, core, lats).

How much you can put up on bench usually doesnt mean shit when it comes to how strong you are in general.

If you're training to be strong as fuck in general you want to be doing things such as squats, deadlifts (preferably with a trap bar), pullups, pushups, and any core excercise really. Leg training is key to overall strength check out : http://www.muscleandfitness.com/training/other/lift-strongman (by leg training I don't mean MACHINES)

In terms of application to real life doing shit like this is what allows you to lift girls, carry them, throw them on the fucking bed etc.. even if its a hippo.
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