K, I don't really understand most of this stuff

P

PolakDave

0
Maybe it's cause I'm Polish, but then again, Pudzianowski is Polish, so I guess it's in our genes...

Anyways, what exactly do I do? I want to bulk up. I'm 161 lbs, 180cm (about 5'11''), and I turn 18 in a couple months.

I've started going to the gym for two weeks, but I've been using machines mostly, and I just read that was bad, lol. I did my first free weights thing yesterday, but apparently I didn't do it right, cause I was using too light weights.

I haven't really figured out my max for the dumbbells, but I'm going to assume that it's like 40, because I start to feel strain at 25. I'm not very strong, but I'll test it out tomorrow *today's my off day*.

I've never used the bench press, to be honest, I'm a little scared. How much should I do my first time? Should I be doing dead lifts, too? What exactly are dead lifts? Are they like the bar thing from the bench press, except you do it standing up?

What do you recommend for pecks? And what exactly is a squat? Is it just going down slowly and squatting with some weight? How many of those are you supposed to do?

Also, I don't understand a lot of terms like horizontal push, and vertical push, and the vertical pull and horizontal pull. Can someone explain these in a more laymn way? I'm an ULTRA noob.

Also, is this correct:
If I want to bulk up and gain muscle I need:
-High protein diet, and a supplement of protein like Whey Protein is really good.
-5 times (sets, are they called?) of doing 6... lifts (reps?) of whatever exercise I'm doing.
-Squats (seems to be in every topic)


Should I also continue doing my abdominal training?

Here's a couple pics of me:



As you can see, I've got saggy man tits. What are the best pecks training? What I've been doing is been using smaller dumbbells, lying on a bench, and then lifting with my arms straight.

All help is welcome!
 
Bulking is fun. :)

But not always that easy. It will take some time, but if you eat like a horse and train like a beast, you will grow like a weed.

One thing i recommend is a log, either on here or on paper. Write down your routine and carry it to the gym with you so you can record the weight used and the resp acheive on each exercise. This way you can see your progression.


What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

You can use www.youtube.com and google to learn exercise form.

Heres a few things for you to look over including a link that will get you a free Stronlifts E-Book. Read and ask questions as they come up.


Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

How to Build Muscle & Lose Fat Through Strength Training in Only 3 Short Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

http://www.healthyde.org/tools/bmr.php

FitDay - Free Weight Loss and Diet Journal

Hope that helps, but if its too much at once i can walk you through a beginner program to help you get started..
 
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Thanks for the reply. In terms of equipment, I have pretty much everything, as I go to the gym.

In terms of diet, I usually miss breakfast, as I really don't have that much time, due to school. For lunch I usually have a couple mandarin oranges, a carrot, a sandwich filled with lots of meat, lettuce, tomatoe, peppers, butter, and cheese. I also usually have a yogurt and a couple small snack size chocolates, like kit-kats or coffee crisps. When I get home, if I have time or effort, I'll eat some crap. Not junk food, but some tid-bits, like slices of ham, turkey, or salami, I might make some ramen noodles. For dinner my mom usually makes something like spaetzels, schnitzels, chicken cacciatore, or some kind of pasta dish. I eat about 2 people's worth, and then I usually end up eat another portion a couple hours later. If I don't eat dinner at home, or have a home made lunch, I usually go out and spend like $40 on sushi.

In terms of commitment, since starting to go to the gym 2 weeks ago, I've been maybe 4-5 times a week. I'm willing to commit as much time as needed, because I actually really enjoy going to the gym. I feel really good while I'm there, and afterward as well.
 
Not eating breakfast is a huge mistake. You need to eat 5 or 6 good meals per day and breakfast may be the most improtant one of all. Most meals dont take that long to make and if you get up 20 minutes earlier than usual you can fit in a good breakfast. Gaining muscle is more about diet than anything else.
 
Alright, I'll start doing that.

I have one more question. What is the work out method called, that sort of resembles a dead lift, except the bar is kind of wavy, and you lift it up and down kind of like dumbbells (I think). I did that today, but I dunno if I was doing it right.

Also, for dumbbells. If I'm sort of struggling on doing the 5-6, meaning, I'm sort of almost throwing them up to, should I lower it the weight? I'm supposed to do it slowly, right? So I should drop the weight down a little bit?

Also, for breakfast, what do you recommend? I don't have a ton of time to really make stuff like eggs or anything.
 
Oatmeal takes about 5 minutes to make. I add chocolate protein powder, milk, trail mix and blueberries to mine and eat it. Eggs dont take that long to make actually, if you get up early you could eat them. All bran flakes with milk and trail mix added and some kind of fruit would do the trick, although oatmeal is much better.

You definatley shouldnt be throwing the weights around. you want to use a controlled movement so if you need to you should lower the weight. You want to try to feel it in the muscle that you're supposed to be working.

For workouts i would go with a full body workout 3 times per week.

Workout A
Squats 3 sets 10 reps
Bench Press 3 sets 10 reps
Seated Rows 3 sets 10 reps
Upright Rows 3 sets 10 reps
Zottman Curls 3 sets 10 reps

Workout B
Deadlift 3 sets 10 reps
Chin Ups 3 sets 10 reps
Military Press 3 sets 10 reps
Close Grip bench Press 3 sets 10 reps
Core circuit 3 sets of each in a row, as many reps as you can with good form:
Chinnies
supermans
plank

Alternate between these two workouts.
For example:
Mon A
wed B
fri A

mon B
wed A
fri B

etc

You can do some cardio (biking, walking, running, sports etc) on tuesdays and thursdays if you want, but the other days should be rest days.

It doesnt have to be mon, wed, fri, but you need to keep the days spaced apart the same way.

Start out easy and dont go too heavy until you learn proper technique. Feel free to get help at the gym from someone that knows what they're doing cuz you dont want to get hurt. Also use google and youtube to learn proper form for all exercises before doing them.

chinnies start around 1 min 37 seconds:


supermans, any version of this is good (there are a few on this clip)


plank


read through the links i posted earlier on nutrition to get some ideas and do you own research on meal ideas and what not.
 
So three times is enough?

And thanks a lot for all the help? You think I'll actually be able to look good? :p My dad, who goes to the gym with Hell's Angels here in Vancouver, is a beast. I told him on my birthday, in late may, I wanted to box him, haha. You think after doing this I'll be able to at least survive? (jokes)

But honestly, do you think that, let's say, after 2 months, I'll see VISIBLE improvement? Not only feel it?
 
Also, let's say for some of these exercises, if I can't do the full 3 reps of 10, do I just go until failure (so, until I can't do it anymore) ? I haven't experienced it yet, but tomorrow is going to be my first day of doing the full workout that you have recommended.
 
Well that may depend on what you're doing and who you're with. Some of the exercises require a spotter or at least catchers if you go to failure. You don't want to injure yourself so make sure that if you do go to failure there is something/someone to prevent death/injury!
 
PolakDave said:
Also, let's say for some of these exercises, if I can't do the full 3 reps of 10, do I just go until failure (so, until I can't do it anymore) ? I haven't experienced it yet, but tomorrow is going to be my first day of doing the full workout that you have recommended.
Click to expand...

Use a weight that makes it hard to do 10 reps, but dont go to complete failure. Stop when you cant do anymore reps with good form or one rep before that.

If you get 9 or 10 reps thats good, if you get less choose a lighter weight for the next set. If you get 12 reps or more add more weight.

Keeping a log will help you know what you did last time.
 
PolakDave said:
I have one more question. What is the work out method called, that sort of resembles a dead lift, except the bar is kind of wavy, and you lift it up and down kind of like dumbbells (I think). I did that today, but I dunno if I was doing it right.
Click to expand...

E-Z-Curl-Bar-wCollars.jpg


Like that? An EZ Curl bar.

PolakDave said:
Ah, alright. Thanks guys.

I'd wish they'd make the lighter weights look really big, so I don't look as weak, haha.
Click to expand...

Hehe yea me too, But then you'd always get confused with what is how much :p
 
Yeah, that's the one. I started using that one the other day, using it like regular curls, but I didn't like it too much. Is it recommend at all for any of the things Wes suggested? I don't think so... But I saw a vid of someone doing close-grip bench press with one.
 
I would just use a straight bar.

For close grip bench press use a grip that is about shoulder width and keep your elbows tucked in towards your side. This should keep the stress off of your wrists and allow you to use more weight.
 
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