Beginner in Need of a Mentor

Training Beginners
1

Ok, so I played college and a little semi-pro football. My final playing weight was 320. Then I went to grad school and got a masters degree and more fat. On March 19th, 2007 I started a dieting and exercise program that I made for myself. Today I weigh 221, and I’ve lost 10 lbs so far in 2009.

When I was playing ball my max’s were: bench-385 squat-685 hang clean-320.
I’m not close to that now, but I did do 120’s X 8 reps for dumbell bench this Monday and benched 320 in December.

I am 6’3, 28 yrs old, and like I said I’m 221 lbs. I have pretty good genetics for lifting weights and building muscle but not so much for losing weight, but I am trying!

I say that I need a mentor because although I am very coachable, all I really know how to do is football workouts. I’ve been reading and trying to build my knowledge of bodybuilding, but I feel like I need a more definitive direction that comes from a mentor.

GOALS: I don’t really want to compete in BB competitions, but I do want to build a lot more strength and an impressive muscular and lean physique. I’m not interested in having under 10% bodyfat.

I can post some pics if you’d like; I’ve got some old ‘Fatzilla’ pics to prove I’m not BS’ing and I can take a few of me now. I’d appreciate the help.

2

Just keep reading, and post any questions that come up!

3

i would prefer having a football coach over the pansies you’d be more likely to find.
you are saying that you do not know how to be a bodybuilder?

4

Look up heavythrower in the member search. He’s no joke!

5

Thanks for the responses so far.
I was never a coach, I played college & semi-pro football.

All I’ve ever been taught are football workouts, which are geared at short and violent uses of strength, not to necessarily build physique.
I’ve done the super strength and great guns workouts from Ian King and I loved them. I want more!

I guess what I am saying is that I want a veteran to help me bridge the gap between Football and BodyBuilding workouts. What kind of workouts to do and when? I have no clue really.
Thanks again,

6

Perhaps you would like Dante’s DC workout. I think that might be a good place to start given you are used to violent uses of strength over volume. There is a DC discussion thread in the bodybuilding section and many (seemingly) knowledgeable contributors.

An overly simplistic rendering of the DC method is one working set of all out effort (preceded by warm-up sets) and extreme (read: painful) stretching. It has a history of producing big, impressive physiques.

7

Given that you are 6’3"…220 lbs…and can bench/squat heavy weight…you are way ahead of the game.

You probably haven’t focused on specific muscle groups in your football training…such as lats, traps, etc.

I think you need to focus on each muscle group and decide how to make yourself better in each area. In other words, analyze your body…and determine where you are weakest/flabby/whatever…and incorporate lifts that will help develop those areas.

I try to train all the muscles twice a week (sometimes 3)…calves, quads, hammies, glutes, lats/back, shoulders, pecs/chest, bis, tris, forearms, traps, penis.

Just seeing if you were still reading.

8

If I were you read everything you can by Christian Thibaudeau. He has some great programs on this site, some I have used myself. He also has great articles on how to create your own programs tailored toward your goals…

9

where can you find the dc workouts they look awesome for what i want as well

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[quote]bignate wrote:
where can you find the dc workouts they look awesome for what i want as well[/quote]

There is a discussion thread in the Bodybuilding forum (Dante has poked his head in on this one) as well as in the T-cell. Plus, you can try Google.

11

Check out a few articles. Read Hacking your Strength Training by Alwyn Cosgrove. I’m doing a variation of that right now and I’m digging it. I do this Mon, Wed, Friday. On Tues, and Thursdays I work on stability, core, abs, calves, and cardio. I’m digging it. When the weather gets warmer I’ll be doing a lot more outdoors stuff; pull ups, plyo box jumps, sled drags, etc.

I only started back in the gym about 10 or 11 weeks ago. I was a long time distance runner. I blew out my knees and spent 10 years doing nothing. Went from 165 to 245. I got down to 210 through diet. Now, I’m down to 197.

I spent the first 6 weeks or so just farting around and reading different programs and trying things out. Now, I’ve finally settled on a direction. I’ll stick with this for 12 to 16 weeks before I switch it up.

Given the goals that you’ve stated I would try to lean towards more compound movement exercises like rows, squats, etc. as opposed to preacher curls, tricep extensions, etc. And focus on your diet.

If you’re going from sedentary to heavy lifting…it wouldn’t hurt to focus on a few of the core/corrective exercises to loosen up your hips, glutes, etc. I’m doing a lot of leg swings, glute bridges, plank holds, etc. But, take all that with a grain of salt as I’m about as novice as it gets.

I can’t act as a mentor. But, I’m willing to trade notes with you. I can send you my routine and what I’ve been doing. I’m very new, but I’m one of those ADHD people who when they get into something they really get into it. I’ve been doing nothing but working out and reading for four straight weeks since I’ve found this site.

BTW, first post!

12

I really appreciate the advice guys. I’ll definately read up on the pro’s that yall mentioned.
cr1404 hit it on the head (hope he gets the pun) when he mentioned muscle group isolation. Pigskin workouts NEVER do that. They are all complex movement workouts.
Also, Chaddukes, I think that given our extremely different athletic backgrounds, we’re definately going to be facing different obstacles, but I also think that will enable us to give each other valuable insight. I’ll hit you up in PM.
Thanks again guys.
PS I posted a video of me doing 120lb dumbell bench for a set of 6. I don’t know if it loaded correctly though.

13

I assume you mean compound rather than complex movements. Not a damn thing wrong with compound movements.

14

[quote]Hannibal89 wrote:
Also, Chaddukes, I think that given our extremely different athletic backgrounds, we’re definately going to be facing different obstacles, but I also think that will enable us to give each other valuable insight. I’ll hit you up in PM.
[/quote]

I got your PM. I just haven’t had a chance to respond yet. I’ll be sure to hook up with you.