Hello Guys,
Due to the amount of posts that we see here I have put together a very short basic guide that, to be honest if you delve a little deeper, will take you 2-3 years into building a solid foundation in the bodybuilding lifestyle. This is something that I post for new people or people needing general guidance. Do not let the brevity of this post fool you, there is literally the basics of all you will need for a long time!
Most importantly, if you have anything to add, or a correction is needed, please let me know! I am here to learn, just like you
~ Fundamental Guidelines ~
Here's some links to get you started:
Training Primer
HIIT High Intensity Interval Cardio Training
Bill Starr 5x5 - Madcow Intermediate or Linear Version
Bodybuilding Nutrition - Sample Bodybuilding Diet
The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums
Anabolic Diet | Sample Bodybuilders Diet
Due to the amount of posts that we see here I have put together a very short basic guide that, to be honest if you delve a little deeper, will take you 2-3 years into building a solid foundation in the bodybuilding lifestyle. This is something that I post for new people or people needing general guidance. Do not let the brevity of this post fool you, there is literally the basics of all you will need for a long time!
Most importantly, if you have anything to add, or a correction is needed, please let me know! I am here to learn, just like you
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide. Both before and after workout.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
- Core work - Abs / lower back - work the weaker harder.
Here's some links to get you started:
Training Primer
HIIT High Intensity Interval Cardio Training
Bill Starr 5x5 - Madcow Intermediate or Linear Version
Bodybuilding Nutrition - Sample Bodybuilding Diet
The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums
Anabolic Diet | Sample Bodybuilders Diet