Drink lots and lots of Weight Gainer 10,000. The sugar is sure to keep you in a state of absolute anabolicity. Make sure you drink 5 out of 10 meals. You will need approximately 27800.576 calories per day to grow. Eat at least 5000 grams of sugar per day and you will succeed! And follow all of my principles that I stole from other bodybuilders.
My advice is to take a class or get access to books and information on human biology, human anatomy and kinesology. When you know what your body is and what it does, then you can intelligently read information about weighttraining, sports applications, and weightlifting.
If this is too much effort for the beginner, then it really doesn’t matter what he or she does - it will probably be less than what they hoped for, because they will spend their time and money being duped and screwed by people out to sell magazines and make a quick buck off of worthless supplements.
Until this is done, I would have no advise for specific training or lifts - what would be the point?!!!
- Identify at least one source of training and nutritional information - like T-Mag, which happens to be the premier source of current information (kiss kiss) - so you can gain the optimum benefit from your program; 2) Identify your goal(s) and select a training program that is appropriate; and 3) Use a nutritional program that includes as much protein as you can stomach on a daily basis, including a quality whey protein supplement.
Above all patience is critical to success. Growth and strength occur differently in individuals, and may take longer in others. Setting your mind to reasonable goals, over a reasonable time frame, will help you from being discouraged when things don’t go as fast as you like.
As an addendum, try to learn how to plan a complete solution to your goals. Diet, exercise (both aerobic and anaerobic), and plenty of rest all play critical roles. Take your time, and enjoy the process!
Steve
Technique, the big lifts and plenty of good ol’ wholesome food. I’ve been training now for two years and having tried and failed at just about everything else, when I come back to basics, it all just seems to fall into place. Its taken me 2 years to learn how to deadlift and what a difference that makes. I can now feel and use muscles that I did’nt know I had. Bit by bit, the mind muscle connection is starting to become active. One thing I did learn which is maybe contrary to usual advice, is to retrain just before DOMS disappears. That way you can easily feel the muscle working. Do that for a month or two and it certainly makes it easier to focus. JR.
sorry for my bad english…
1- on the iron: quality is better than quantity.
2- train hard at least one year before taking any gear.
3- Whit gear make short cycle and take a good antiestro. whity it. (gyno suck!)
4- READ, READ and READ!!!
Too many beginners want a supplement that will do the work for them. I’ve been asked “Will this make me huge??”. NO, the supplement won’t make you huge, you’ll make yourself huge! Sure, some supplements are good, but no beginner should get too wrapped up in them.
My advice? It’s all in the eats.
Eating, that is. Want to get big? Eat a lot. Get ripped? Eat less (fewer carbs). Oh, sure, lifting is the thing that powers this all and turns your body into a metabolic machine that is accented by the style fuel you place into it....but if you are putting your time into the gym, the most changes you'll see are due to diet. Control this factor and you control the muscle.
Be patient.
Rob
- Consistency -
If your workouts, diet, and supplement intake are not consistent, you are making your life more difficult than it has to be. Remember that going to the gym, just like anything else is a habit. You may have to build up your consistency (start off going to the gym 3x per week, make sure to go at your scheduled time, and work every part of your body that you planned to work beforehand). - Diet -
A proper diet is just as important as working out. There are many different diets and you should find the right one for you. There are diets that promote muscle gains and there are diets to lose fat. Here’s a few tips to get you started
? To build mass eat a least 1.5 grams of protein per day
? Remember six small meals is better than three you body needs to take in food every couple of hours for optimal performance
? To many carbs will make you fat, so limit you intake unless your metabolism is high
? Mono saturated and poly saturated fats are extremely good for you
? Drink lots of water - Supplementation -
How much do you really know about supplementation? I suggest doing your homework or consulting a Supplementation Expert (not just any Joe blow behind the counter at your local Wal-Mart). E-mail Bio-test or research online, t-mag.com is one of the many great reference sites. Just be careful to make sure you get the info from a reliable source. Remember supplementation is important but make sure to be consistent with your diet and workout regimen, hard training and dedication build muscle. - Set Goals -
Goals are a key when it comes to achieving great results. Start out small with short-term goals and set long-term goals for the future. The trick is to set out overly simple goals that you can meet to get yourself into the habit. Either you will make a good habit of completing your goals or you will make the God-awful habit of not completing your goals. - Form-
Form is one of the most aspects of training, it may make or break your ability to improve or possibly even workout. Form is one of the first things you need to learn and after a while it will come natural. Form=proper balance+clean movement - Develop new intensity levels -
Intensity is everything. If you don’t work out with great intensity, how do you expect to improve. It is said “one should train smart not hard,” but that is a bunch of bullshit. You need to train smart, but you get extreme results from extreme training. Tempo is one thing that will effect your intensity levels. Let’s say you want to increase the intensity of your dumbbell press. Lye on a bench and push the dumbbells up, on the downward motion count 4 seconds pause for 0 seconds then count 2 seconds on the upward motion and repeat. This would be called a 402 tempo. - Educate -
Make sure to keep up with all the current exercises. I cannot stress enough the need to read every possible bit of fitness related information that comes along. - Evaluate -
In the evenings evaluate how your day went. Run the details through your head. - Rest-
Make sure to get proper sleep. Every week, take at least one day off training. Your body needs time to heal and you should get approximately 8 hours of sleep every night. Most of your muscle growth is done while you are sleeping, so the less you sleep the harder your muscles have to work.
- Plan (but don’t overplan) a training/diet program according to your immediate goal, and then DO IT! If necessary, modifications can be made later. After several weeks, evaluate your progress and change your training parameters to reflect your new short-term goal.
2) Keep a training log. You will progress much faster, and the results of your training will be easier to assess.
3) Learn and practice proper exercise form, even if it means using a lighter load. Don't lift to impress.
4) Don't neglect lower body training. It is vital for both mass training and fat loss.
5) STRETCH! Years of weight training without stretching will lead to injuries, poor posture, inability to perform certain exercises and decreased athletic performance. It will be much easier to retain your range of motion now as a beginner than to regain it after becoming musclebound years later.
1.Educate yourself- read keeping your own goals and your bodytype in mind.Get a book with photos of each excercise so you can start out using good form (you can take a book to the gym)
2.Increase your protein and H2O intake,take a multivitamin. You don’t really need any other supplements for the first 4-6months. Diet is 50% of your success,but each person is different-see how you do with weights and protein, then slowly add one thing at a time to see how your body responds.
3.Designate specific blocks of time each week to workout and stick with them.Eventually it will become a habit,then an addiction.Do not train more than 4x per week,90min per day. Do not train your whole body in one session (see #1).
4.Have a specific,realistic goal that you can reach within 6 months (keeps you motivated).
5.Learn gym etiquette and use it.You will be welcomed.
6.Listen to advice, but take it with a grain of salt,reevaluate yourself in 6 months and start changing your workout more frequently.You are on your way!
To borrow a popular saying: “Sleep big, eat big, train big!” Actually: “Sleep right, eat right, train right!” (In that order)
Never Stop changing or cycling your program. Your program has to do with your nutrition, weights, and supplementation.
If you don’t change your workouts every 3 or so weeks you will adapt to it and stagnate.
If you don't change your caloric intake your body will adabt and you will stop gaining or losing weight whichever you are trying to achieve.
For supplementation you need to keep the basics such as multi, c, e every day. But as for creatine, andros, tribulus, ECA's, etc. you need to cycle them inorder to reep their rewards.
Follow these basics and dont quit and you will be on your way to a physique to be proud of in no time.
Kess.
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KISS- Keep it Simple Stupid! Don’t go overboard on any one are of your effort.
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Don’t fall for “This program is best” talk. NOTHING is best. It will take trial and error to find what works best for you.
3. Stay consistent. This doesn't mean to stay on the same routine when no results are forthcoming. It means to keep training, keep eating right, and work hard for your gains. Don't let the "piddley" things in life stall you out.
- READ THIS WEBSITE! and read it often. Buy Biotest products and use them. (OK, so that was a blantant kissup…but you get the idea).
Sig’s 5 Commandments. #1-THOU SHALT PERFORM BASIC COMPOUND MOVEMENTS. Squat, deadlift, bench press, chins. Find somebody to teach you proper form with a full range of movement and leave your ego at the door! Keep workouts to an hour or less. #2-THOU SHALT EAT A HIGH PROTEIN MEAL EVERY 2-3 HOURS. Most newbies THINK they are eating a lot when they’re probably only eating 100 grams of protein a day at the most. Get 30-50 grams of protein a meal with either solid food or protein powder. Post-workout shake should be 100 grams of liquid carbs with 30-50 grams of protein powder within a half hour. #3-THOU SHALT SLEEP 8 HOURS EVERY NIGHT. During sleep is when your body releases growth hormone to rebuild torn down muscle tissue. To take advantage of your sleep even better, have a pre-mixed protein shake in the bathroom so when you wake up to take a leak slug down your shake. Not waking up in the middle of the night? See next commandment. #4-THOU SHALT DRINK AT LEAST ONE GALLON OF WATER A DAY. If you aren’t pissing every 30 minutes chances are you’re dehydrated. The majority of your muscle tissue and body are water and without it you can say bye-bye to muscle and recovery.With increased temperatures and activity, water requirements also increase. #5- THOU SHALT IGNORE ALL DECEIVING ADVERTISEMENTS. Most supplement companies thrive on naive newbies by making outrageous claims and showing pro bodybuilders who are on an arsenal of drugs claiming it was the supplement they are being paid to endorse is how they got so huge. Be skeptical but keep an open mind so you can seek out the truth on your own by researching different products. It isn’t going to happen overnight!
Everyone has touched on some primer thoughts but the true path to a great body or great strength is the path to wisdom. No one diet or one kind of training will lead you to a great body. Nor can a sound bite of information, shown below, can tell you all the answers. One must understand every angle of the situation. Even if you simply read t-mag you would still not know every perspective. If you read evrything and become bodybuilding intelligent you must still experiment and see how your body reacts. Finnally you must commit yourself, only then will you attain your goals. Once you have attained the perfect body you will be wise. From this you will gather that years of work and dedication are needed. You will learn that others may accelator faster but you will understand each path is different. Show me a man you has given up and I will show you a weak man with no wisdom.
I forgot to add the one thing I tell everybody when they say "I wanna work out with you,you’ll get me in shape " YOU GOTTA WANT IT! you gotta want it so bad, you’ll go to bed early and not party friday night,so bad that you’ll never touch fried food again,sooo bad that you do a heavy legs workout even though you KNOW makin’love is gonna hurt and you smile when it does.If you are at that point-then,newbie or not, you are a member of the club.
Become “process-oriented” as corporate speak for “have fun” goes. The first few months will be confusing and painful but if the iron is right for you, you’ll know it. Simply enjoying the act of going to the gym will inspire you to learn and grow, both in body and intellect. You’ll attack the weights, the dinner table and websites. During the slow times when you don’t have any clear-cut goals, you’ll still be getting under a heavy bar just for the hell of it. Dedication to continuing education, proper training and nutrition will come naturally 'cuz they’re a way of life and a source of identity and positive self-esteem. Thrive on the burn of the 15th rep, the knocking in your knees during a max single and the dumb looks you’ll get when doing kooky shit like pull-throughs, good mornings with chains and Zercher squats.
Just do it - no excuses. Start working out, read everything out there and keep an open mind. There is no one perfect plan or diet; you have to see what works for you. If you don’t know - ask!