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Group: Beginners to Exercise

What do i do?

ordinaryboy87 Posts: 12 Joined: 2005/07/25	2005/07/26, 02:00 PM hi im new to this site (by the way very grateful for the free advice thanks). Ive read through the forum and started an exercise plan. However im not sure the plan is for me. Im 17 and really want to gain a lot of muscle mass of the next few months (or atleast after a year). Has anyone got any advice for me so i dont waste loads of time? I spent a long time doing a full body weight scheme of increasing resitance sets with dumbells but thers no difference in muscle mass. Basically ive got two key questions: What kind of diet should i have to get muscle mass and a "chiseled" physique? What exercises should i do to increase the muscle mass ?
sstump1 Posts: 1,227 Joined: 2005/03/20	2005/07/26, 02:42 PM There's 2 phases...bulking and cutting. Bulking is where you eat about 200-500 over your caloric maintenance level and lift heavy. Cutting is where you eat 200-500 below your caloric maintenance level to trim the fat. You'll see that your lifts might actually go down during this phase because of lack of energy due to less food though. Also I think it's low reps/high weight = mass (ending in the 4-6 rep range). Higher reps/medium weight = strength but less mass(10-12 reps). Someone might correct me on this...which is always welcome as I can be wrong at times...but I believe this is all accurate.
ordinaryboy87 Posts: 12 Joined: 2005/07/25	2005/07/26, 06:18 PM ah I see now thanks sstump1 so to get the muscle i need to bulk with the heavy weight then move on to the cutting after i have the muscle right? cool Ill try the following exercises and see how it goes then: Monday/curls(6 reps then 5 then 4 with increasing weight)hammer curls(same setup as curls) tricep(dumbell kickback same setup) Tuesday/abs(5 sets of 20 crunches and then 5 sets of 20 side crunches) Wednesday/back(one arm dumbell rows same as curl setup) any other back exercises i can do with just myself and dumbells?? Thursday/rest Friday/chest (flat bench dumbell presses with curl setup) and calves(whats the best exercise with weights for calves??) Saturday/legs (straight leg deadlift with curl setup) sunday/rest So does that sound any good? and does it matter if i get my cals up by eating junk?
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/26, 06:48 PM Yes it does matter if you get your calories up by eating junk. Eating junk will cause you to gain weight in ways that you won't really want. Fat that is. Some people find it hard to eat a whole lot of healthy foods, but I recommend eating all natural peanut butter (make sure it's all natural and not that hydronated oil crap) which has a good amount of calories and is healthy for you. Omega 3 fatty acids and such. As far as your workout, I think it could use some touching up. Did you sign up for a fitness plan here at FT? Try the 12 week mass plan. I haven't done it personally, but many people have seen great results from that plan. DX
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/27, 06:12 AM mmm... peanut butter.. :)
ordinaryboy87 Posts: 12 Joined: 2005/07/25	2005/07/27, 07:18 AM ============ Quoting from bropie: mmm... peanut butter.. :) ============= well anyway.... thanks for all the advice. i need to get a new barbell set i think any recomendations for cheap ones? and also the whole protein shake thing, is it really beneficial to muscle development cause i worked out how much protein i needed to eat with the ft sytem and i need to eat atleast twice as much food and thats expensive
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/27, 12:33 PM Yeah, shipping is tough on weights on ebay though. If you do decide to do it, make sure to check shipping costs. Just a friendly reminder. Also, alot of people spend lots of money on weights, and then realize its hard, and then either sell or give them away. Thats a real cheap way. Try checking yard sales and people that you know. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
ordinaryboy87 Posts: 12 Joined: 2005/07/25	2005/07/27, 12:38 PM thanks for the advice. i found a 50kg barbel set on: http://www.simplyfitnessequipment.co.uk/FreeWeightsandAccessories/Golds-Gym-Olympic-Style-Hammertone-Weight-Sets Im a beginer and ill be doing all my exercise at home for the next year so are these any good?
asimmer Posts: 8,201 Joined: 2003/01/07	2005/07/28, 09:30 AM That looks like a good start - i can't tell if the collars are twist on type - i have some dbs like that and they wobble a bit, is all. Your body won't know the difference between one type of weight and anotherm it just knows when it has to put out more force against more resistance, which is key. A set like that is nice because it is pretty versatile. -------------- Nurture your mind with great thoughts, for you will never go any higher than you think. Benjamin Disraeli
ordinaryboy87 Posts: 12 Joined: 2005/07/25	2005/07/28, 11:33 AM cool thanks, i really want to start this off right and not waste a lot of money or effort for nothing. ive been reading through these forums and noticed a lot of people saying they were exercising a lot and getting no results. Ive mentioned somwhere having homemade protein shakes but after some responses doesnt seem a good idea so im gonna go for the 100% whey shakes. is there a drastic improvment by using the shakes or is it just a minor difference? :dumbbell: -------------- If i can prove to myself that i can do this, then i can do anything
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/28, 12:24 PM Which one? DX
asimmer Posts: 8,201 Joined: 2003/01/07	2005/07/28, 10:01 PM It takes time and patience, most people are wanting results 3 weeks into a program, your body doesn't change that quickly. Give it 3-6 months. ============ Quoting from ordinaryboy87: cool thanks, i really want to start this off right and not waste a lot of money or effort for nothing. ive been reading through these forums and noticed a lot of people saying they were exercising a lot and getting no results. Ive mentioned somwhere having homemade protein shakes but after some responses doesnt seem a good idea so im gonna go for the 100% whey shakes. is there a drastic improvment by using the shakes or is it just a minor difference? :dumbbell: =============
cnall Posts: 4 Joined: 2006/04/06	2006/04/06, 11:53 AM Hi guys and girls, This is my first time on here and I got my exercise plan but I am not sure how to do some of these exercises. Are there any pics that are posted so I can see what I am supposed to be doing? Thanks!
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/06, 03:11 PM Yeah, if you go to the top of the page and click on "fitness resources" you can find what your looking for. Welcome to the site! -------------- Hungry and mean!