New guy questions

[nradam]

Hey, this is a new guy here.

I havnt got a routine yet, but the gym guys are getting more reasonablre nowadays. Like , im just 100lbs and yeah my goal is 150 lbs in whatever time (earlier the better). I used to run like at top speed for many minutes at the tread mill ( i am a sprinter at school level and i luv it) but they made me stop all dat crap. No cardio for me now. I gotta gain weight u noe.

rite, so now, i was doin chest workouts today, and tomorrow imma do leg workouts. All though this is not gonna be my routine for life, the guys said, i'll have to come "everyday" doin alternate workouts like this, letting the other muscles to recover. So my questions :

1) Are alternate muscle workouts (Like today chest, tomorrow something else) alow me to go to gym every day with just sunday as the only break. I really luv goin to gym u noe, dats why, plus its vacation.

2) He said i should do pull ups and wrist curls everyday. What is so special about them that i can do it everyday without any rests? I have a very tiny forearm u noe.

3) i am supposed to buy a protein powder. What is dat i should buy if my primary goal is weight gain? Is Whey protein good for weight gain?

Thanks for the reply. Peace. bro from india

 

[LucSulla]

How old are you? That is a bit important.

Without getting too in depth, you don't need to go to the gym 6 days a week to get bigger. Eat everything that isn't nailed down and do this routine: Bill Starr 5x5 - Madcow Intermediate or Linear Version

Read everything there, word for word, and do it. That's pretty much all there is to it. Do those two things, and you will find your 50 lbs soon enough.

 

[moya]

How old are you? That is a bit important.

Without getting too in depth, you don't need to go to the gym 6 days a week to get bigger. Eat everything that isn't nailed down and do this routine: Bill Starr 5x5 - Madcow Intermediate or Linear Version

Read everything there, word for word, and do it. That's pretty much all there is to it. Do those two things, and you will find your 50 lbs soon enough.

perfect advice

 

[JDid23]

i am no expert, but i don't think 6 times a week is necessary. i don't know how old he is (i can't imagine he is too old if he is 100 pounds) and he will DIE if he goes 6 times a week. he needs to go 3-4 times a week and eat like a motherfucker.

 

[nradam]

hehe. i am 18 yrs old, 19 this august. I am used to practice for school football team, and bboying for even 10hrs a day lol, so 1 hr a day in the gym, doesnt look like killing material (maybe because i have just started and the gym guys doesnt let me take even 5kg dumbbells!!). I will reply again after reading the Bill starr lik wat luksulla said. thanks 4 da replies

 

[djeclipse]

hehe. i am 18 yrs old, 19 this august. I am used to practice for school football team, and bboying for even 10hrs a day lol, so 1 hr a day in the gym, doesnt look like killing material (maybe because i have just started and the gym guys doesnt let me take even 5kg dumbbells!!). I will reply again after reading the Bill starr lik wat luksulla said. thanks 4 da replies

Please type with actual words, none of that "u b doin dat e-net crap"

You will get more replies and more help when you actually take the time to type english so people can read it.

That being said, stop listening to who ever told you that crap.

Listen to LucSulla go here, read and follow the program, eat enough and you will gain size and strength. But make sure you follow the program to a T, don't change anything because you think you know better, or some tool at the gym thinks he knows better, you do not.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[nradam]

sorry dj-eclipse, new kid in the scene didnt know forum maths. But actually, as u might have noticed, i dont write dat instead of that, noe instead of know or things like that everytime, which means i am trying to be as clear as possible with the words, but sometimes i type urban chat crap involunterily.

LucSulla, that stuff is some hard thing to grasp. I am still reading, thanks for initialising me to read it. I am still readin btw.

 

[djeclipse]

sorry dj-eclipse, new kid in the scene didnt know forum maths. But actually, as u might have noticed, i dont write dat instead of that, noe instead of know or things like that everytime, which means i am trying to be as clear as possible with the words, but sometimes i type urban chat crap involunterily.

LucSulla, that stuff is some hard thing to grasp. I am still reading, thanks for initialising me to read it. I am still readin btw.

Just try to keep the slang out of your posts and you will get more help, as people will actually read your posts instead of clicking away as soon as they see the slang.

What don't you get about the 5 x 5? If you have any specific questions you can ask here.

 

[dabuffguy]

Several routines can bring results to the table. The 5x5 program already suggested is an easy to follow program that will do that for you.

The absolute most important part of lifting and trying to gain some muscle and strength is your diet. You are what you eat. Literally. If your diet sucks, your results will suck. If your diet is mediocre, your results will be mediocre. If your diet is fantastic, so will be your results.

At 100 lbs, I don't see any reason you couldn't be at 140-150 within a year. Eat 200 grams of protein a day (2 grams per lb/of body weight) and eat a total of 3000 calories daily and you will gain weight really fast.

Do not neglect your lower half/legs. That is where the big muscles are, and that is where the best growth stimulation comes from.

 

[keasbey]

if bored i found this to be really entertaining...besides what he ate i think it was good advice. its a long read but entertaining..

The Tight Tan Slacks of Dezso Ban: April 2009

 

[nradam]

THANKS for all the posts, bill starr was a really good read. the fact is, i didnt understand most of the stuff given in training primer (Training Primer). I think that will take some time for me to understand.
But there is this problem, you know. Like currently i am too new into this. In my gym, where if i go try to act like i know everything, and start the bill starrs method directly, i will look like an ignorant moron. Currently people are real keen on helping me, which i find very useful. And to the trainers there (i dont have a personal trainer, but they do everything except staying with you 100 perc) i can ask doubts, but i dont think its a good idea explaining to them what i learned in one day. So i am pretty confused. Should i continuw with what they say for now, or stick to Bill starr no matter what?

 

[djeclipse]

THANKS for all the posts, bill starr was a really good read. the fact is, i didnt understand most of the stuff given in training primer (Training Primer). I think that will take some time for me to understand.
But there is this problem, you know. Like currently i am too new into this. In my gym, where if i go try to act like i know everything, and start the bill starrs method directly, i will look like an ignorant moron. Currently people are real keen on helping me, which i find very useful. And to the trainers there (i dont have a personal trainer, but they do everything except staying with you 100 perc) i can ask doubts, but i dont think its a good idea explaining to them what i learned in one day. So i am pretty confused. Should i continuw with what they say for now, or stick to Bill starr no matter what?

Don't worry about other people at the gym, worry about yourself. Do what you want to do,not what other people tell you. There is so much bad information floating around at gyms these days, and a lot of it comes directly form so called personal trainers, that really don't know jack.

Don;t walk around acting like you know everything, just get in, lift and go home, do your own thing, don't worry about anyone else but yourself. You will learn as you do the program.

The madcow 5 x 5 (Bill Star) is good training, it is proven training, just read some journals on this site.

Make sure your form is good on the exercises, deep past parallel squats, deadlift etc. And start the program. Take a week to get your 5 rep maxes and start the program the following week. Make sure you eat enough to grow and you'll be seeing results, gaining strength in no time. Just stick with it and don't add in any extra crap.

Kindly tell the people at the gym telling you this and that, that you are on a specific program and you are going to stick with it. Right now it seems all the people telling you different things at the gym are only confusing you.

As for the training primer, do you have any specific questions? Maybe re-read it it may be a little more clear the 2nd time around.

Props on actually taking the time to read it and educate yourself about it instead of simply downloading the spreed sheet, plugging in the numbers and start lifting, not knowing what they are doing what they are doing.

 

[dabuffguy]

THANKS for all the posts, bill starr was a really good read. the fact is, i didnt understand most of the stuff given in training primer (Training Primer). I think that will take some time for me to understand.
But there is this problem, you know. Like currently i am too new into this. In my gym, where if i go try to act like i know everything, and start the bill starrs method directly, i will look like an ignorant moron. Currently people are real keen on helping me, which i find very useful. And to the trainers there (i dont have a personal trainer, but they do everything except staying with you 100 perc) i can ask doubts, but i dont think its a good idea explaining to them what i learned in one day. So i am pretty confused. Should i continuw with what they say for now, or stick to Bill starr no matter what?

Just tell them you are doing the Bill Star 5X5 program. If they have a brain, they'll know what you are talking about.

It's fine if they help you do your program. It's a solid program (5X5) and if you follow it to a "T" you can't go wrong. Over time you will understand what works best for you.

I've done 5X5 with great results, but I lift different programs at different times depending on what I need to work on. I always try new stuff and ideas out. If it works, then I adapt it into my workout.

Basically, you need to understand the principle of Progressive Overload and apply it. 5x5 ensures progressive overload, which is why it is a good program.



In the end, who gives a piss what other guys at the gym think?

Some guys might be big, but being big doesn't mean you are a knowledgable bro. And maybe they are knowledgable but aren't good teachers and don't know how to effectively communicate with you to make you understand the principles of bodybulding or powerlifting.

What I can assure you is that the guys here do have their stuff together. They know how to communicate proper ideas and help you on your way.

 

[keasbey]

if anything just ask them to help you get the form down for each lift to make sure your doing it properly. no need to tell them how many set and reps your doing. but if they ask just tell them the general lifts you plan on doing and any advice they might have.

 

[djeclipse]

if anything just ask them to help you get the form down for each lift to make sure your doing it properly. no need to tell them how many set and reps your doing. but if they ask just tell them the general lifts you plan on doing and any advice they might have.

Even then I would think twice about asking for form help at a local gym. Bad form is everywhere in most gyms, especially squat form? I don't think I have ever seen a god deep squat with proper form. 99% of the time it's 1/4 squats with way too much weight on the bar, if anyone is squatting at all.

 

[SaiBoT]

WTF dude how many more threads you need to open until you actually start working out? This must be the fourth thread you started asking right about the same things with different words.

We all have told you that heavy weights low reps work, eating like a mofo works, doing less cardio and resting works.

The only thing I must add it's that rippetoe's beginner routine 3x5 will work far more better than the intermediate version of 5x5 because first of all you are a beginner who doesn't know his max lifts just yet and progressing just 5lbs per week for someone who can probably do 60lbs squats, 60lbs deadlifts and 40lbs bench presses, it's not gonna be really productive, so I must say Rip's 3x5 it's much better because it has you increasing the weights by 10-20lbs everytime you can hit the 3x5 (yes beginner progress this fast) with same weight. Then when you know your body a little more and your max lifts you can graduate to Linear Madcow's intermediate version of 5x5.

Peace.

 

[Hellawulf]

WTF dude how many more threads you need to open until you actually start working out? This must be the fourth thread you started asking right about the same things with different words.

We all have told you that heavy weights low reps work, eating like a mofo works, doing less cardio and resting works.

The only thing I must add it's that rippetoe's beginner routine 3x5 will work far more better than the intermediate version of 5x5 because first of all you are a beginner who doesn't know his max lifts just yet and progressing just 5lbs per week for someone who can probably do 60lbs squats, 60lbs deadlifts and 40lbs bench presses, it's not gonna be really productive, so I must say Rip's 3x5 it's much better because it has you increasing the weights by 10-20lbs everytime you can hit the 3x5 (yes beginner progress this fast) with same weight. Then when you know your body a little more and your max lifts you can graduate to Linear Madcow's intermediate version of 5x5.

Peace.

I was thinking the same thing... bro, just start up 5x5 and get your diet straight, you will be glad you did down the road.

 

[SaiBoT]

Even then I would think twice about asking for form help at a local gym. Bad form is everywhere in most gyms, especially squat form? I don't think I have ever seen a god deep squat with proper form. 99% of the time it's 1/4 squats with way too much weight on the bar, if anyone is squatting at all.

This is so true, @ the gym I workout there jsut a few people who actually squat, me, my buddies even my girl does full squats with 135lbs, I actually say for sure that of all the people I've seen squatting 70% are females

 

[djeclipse]

WTF dude how many more threads you need to open until you actually start working out? This must be the fourth thread you started asking right about the same things with different words.

We all have told you that heavy weights low reps work, eating like a mofo works, doing less cardio and resting works.

lol, I never noticed he has made mutable threads about this.

It seems he is afraid to actually take the advice he has been given here and actually implement it. Probably because he is listening to the moron's at his local gym.

Like KoRiN said, stop asking the same thing over and over and give it a try. You are young, it will only take 4-8 weeks of ding what we suggest out of your entire lifting "career". Just try it, make sure you follow it to a T and you can decide if the strength/ size gains are what you are looking for. If you are not happy with it you can go back doing what ever you want, in the grand scheme of things, 8 weeks is nothing at all.

The only thing I must add it's that rippetoe's beginner routine 3x5 will work far more better than the intermediate version of 5x5 because first of all you are a beginner who doesn't know his max lifts just yet and progressing just 5lbs per week for someone who can probably do 60lbs squats, 60lbs deadlifts and 40lbs bench presses, it's not gonna be really productive, so I must say Rip's 3x5 it's much better because it has you increasing the weights by 10-20lbs everytime you can hit the 3x5 (yes beginner progress this fast) with same weight. Then when you know your body a little more and your max lifts you can graduate to Linear Madcow's intermediate version of 5x5.

Peace.

Good point, the rippetoe beginner is probably better suited as he can probably make more gains doing the beginner program adding weight to the bar every time he lifts instead of every week with the intermediate program.

nradam, I think it's time for you to "shut up and lift". Start the beginner program, make a journal here and ask questions there. Sometimes you have to learn as you go.

 

[djeclipse]

This is so true, @ the gym I workout there jsut a few people who actually squat, me, my buddies even my girl does full squats with 135lbs, I actually say for sure that of all the people I've seen squatting 70% are females

Ya, the girls have no ego which means they are less concerned with the weight they are using, and can focus more on proper form. And chicks that squat are hot.

I just started a new gym as I am going to try and train on my lunch hour, been there 2 weeks, the only person I've seen squatting, and deadlifting is me. I love going to a new gym, I had an audience last time I deadlifted (I don't think anyone does heavy deadlifts there, one kid behind me said "that is the most I've ever seen anyone deadlift"... I've been away for a while and I can assure you the weight was minimal). I was doing pendlay rows some kid asked me why I was rowing like that. I explained to him the lift and the reason behind it and he said "wow, you're doing 135lbs, that is heavy, especially for doing them with your back 90deg to the ground". His jaw dropped when I told him these were just warm up sets, leading up to my top set of 5, lol.

My point is it seems like not many people do any kind of real lifting, no heavy squats, no deadlifts, no kind of good pressing (aside form bench press), it's all cables, curls and bench press.

 

[dabuffguy]

Ya, the girls have no ego which means they are less concerned with the weight they are using, and can focus more on proper form. And chicks that squat are hot.
I just started a new gym as I am going to try and train on my lunch hour, been there 2 weeks, the only person I've seen squatting, and deadlifting is me. I love going to a new gym, I had an audience last time I deadlifted (I don't think anyone does heavy deadlifts there, one kid behind me said "that is the most I've ever seen anyone deadlift"... I've been away for a while and I can assure you the weight was minimal). I was doing pendlay rows some kid asked me why I was rowing like that. I explained to him the lift and the reason behind it and he said "wow, you're doing 135lbs, that is heavy, especially for doing them with your back 90deg to the ground". His jaw dropped when I told him these were just warm up sets, leading up to my top set of 5, lol.

My point is it seems like not many people do any kind of real lifting, no heavy squats, no deadlifts, no kind of good pressing (aside form bench press), it's all cables, curls and bench press.

 

[nradam]

Huge Thanks for all the helps. This is some really cool site.

And yeah, korin i really didnt understand that i was saying the same things over and over again in all my posts. I think its because i didnt actually get a very convincing reply to the other post that i kept reposting it. But this thread really made me figure things out.

I am starting the Bill Starr exactly on June 1. The reason for the 1 week gap is
i want to get some more knowledge (I will be asking people here and there for some more time) ,
i want to really try the squats, bench, barbell and stuff (i am currently doing machines and some dumbbell and havent even tried them yet.) to get the feel of it, i want to plan a proper diet also worth some 3500 calories ( i have been reading some interesting articles on diets for gaining mass),
and also get mentally prepared for the many weeks program.

 

[dabuffguy]

Huge Thanks for all the helps. This is some really cool site.
And yeah, korin i really didnt understand that i was saying the same things over and over again in all my posts. I think its because i didnt actually get a very convincing reply to the other post that i kept reposting it. But this thread really made me figure things out. I am starting the Bill Starr exactly on June 1. The reason for the 1 week gap is i want to get some more knowledge (I will be asking people here and there for some more time) , i want to really try the squats, bench, barbell and stuff (i am currently doing machines and some dumbbell and havent even tried them yet.) to get the feel of it, i want to plan a proper diet also worth some 3500 calories ( i have been reading some interesting articles on diets for gaining mass), and also get mentally prepared for the many weeks program.

I hope you take every machine you work on and throw it in the garbage. Free weights only for you bro.

 

[djeclipse]

Huge Thanks for all the helps. This is some really cool site.

And yeah, korin i really didnt understand that i was saying the same things over and over again in all my posts. I think its because i didnt actually get a very convincing reply to the other post that i kept reposting it. But this thread really made me figure things out.

I am starting the Bill Starr exactly on June 1. The reason for the 1 week gap is
i want to get some more knowledge (I will be asking people here and there for some more time) ,
i want to really try the squats, bench, barbell and stuff (i am currently doing machines and some dumbbell and havent even tried them yet.) to get the feel of it, i want to plan a proper diet also worth some 3500 calories ( i have been reading some interesting articles on diets for gaining mass),
and also get mentally prepared for the many weeks program.

If you plan on starting June 01, you should take this week and a half learning the lifts, using light weight working on form. And then getting your 5 rep maxes.

Don't wait till june 01 for this, work on form now, so on june 01 you can start the program.

 

[nradam]

^^^^^dabuffguy. heres some newbie questions :

1) why is free weights a lot better than machines.
2) why is food take just after workout very important? (Not sure about this)
3) What all muscles in my body get bigger on doing bill starrs?? Like, i really wanna get bigger forearms, but does the workouts given on the bill starr help in that??

 

[nradam]

If you plan on starting June 01, you should take this week and a half learning the lifts, using light weight working on form. And then getting your 5 rep maxes.

Don't wait till june 01 for this, work on form now, so on june 01 you can start the program.

Imma try that, Big thanks bro

 

[dabuffguy]

^^^^^dabuffguy. heres some newbie questions :

1) why is free weights a lot better than machines.
2) why is food take just after workout very important? (Not sure about this)
3) What all muscles in my body get bigger on doing bill starrs?? Like, i really wanna get bigger forearms, but does the workouts given on the bill starr help in that??

1) Free weights force your body to use all of your small stabilizer muscles as well as the big ones. If you don't strengthen these, you can get injured.

2) Food intake post-workout is extremely important. Your body needs food to grow. When you work out, you expell alot of energy. Your body needs the fuel. There is a time called "anabolic window" after you excercise that needs to be full of protein and fuel to rebuild your body back stronger and bigger. Although your muscles do recover over the course of a few days, the "anabolic window" is vital to gaining mass.

3) All of them. All of your muscles get bigger. Arms, shoulders, chest, Back, Abs/core, legs, butt, calves.

 

[SaiBoT]

Ya, the girls have no ego which means they are less concerned with the weight they are using, and can focus more on proper form. And chicks that squat are hot.

I just started a new gym as I am going to try and train on my lunch hour, been there 2 weeks, the only person I've seen squatting, and deadlifting is me. I love going to a new gym, I had an audience last time I deadlifted (I don't think anyone does heavy deadlifts there, one kid behind me said "that is the most I've ever seen anyone deadlift"... I've been away for a while and I can assure you the weight was minimal). I was doing pendlay rows some kid asked me why I was rowing like that. I explained to him the lift and the reason behind it and he said "wow, you're doing 135lbs, that is heavy, especially for doing them with your back 90deg to the ground". His jaw dropped when I told him these were just warm up sets, leading up to my top set of 5, lol.

My point is it seems like not many people do any kind of real lifting, no heavy squats, no deadlifts, no kind of good pressing (aside form bench press), it's all cables, curls and bench press.

Yeah that's the thing most girls don't give a fuck about how much they can lift they only wanna see results, yeah watching the girls squatting and deadlifting it's the best pre-workout supplement ever.

@ the gym I workout there's this beach brazilian boys that all they do it's half ROM chest presses, cheat curls and oh well some 1/8 squats I actually invented the name carioca bench press for their 12 inches or less bench press with heavy work for the spotter

 

[SaiBoT]

^^^^^dabuffguy. heres some newbie questions :

1) why is free weights a lot better than machines.
2) why is food take just after workout very important? (Not sure about this)
3) What all muscles in my body get bigger on doing bill starrs?? Like, i really wanna get bigger forearms, but does the workouts given on the bill starr help in that??

1) Machine limit your strength to the machine range of motion and strength curve, freeweights allow you for real world functional strength and size, you will have the body and the back up know what I mean? Plus free weights and compound exercises teach your body to workout as one single piece, not a bunch of parts, which in turn means more cns stimulation, hormonal output and weak links becoming strong links.

2) Dabuffguy made it pretty clear.

3 yes again your body will work has an entire piece and will grow as so.

 

[nradam]

1)
3) All of them. All of your muscles get bigger. Arms, shoulders, chest, Back, Abs/core, legs, butt, calves.

oh, kewl. I wanna get bigger butt too anyway. its an embarassment when my gf says so lol.

 

[JDid23]

Huge Thanks for all the helps. This is some really cool site.

And yeah, korin i really didnt understand that i was saying the same things over and over again in all my posts. I think its because i didnt actually get a very convincing reply to the other post that i kept reposting it. But this thread really made me figure things out.

I am starting the Bill Starr exactly on June 1. The reason for the 1 week gap is
i want to get some more knowledge (I will be asking people here and there for some more time) ,
i want to really try the squats, bench, barbell and stuff (i am currently doing machines and some dumbbell and havent even tried them yet.) to get the feel of it, i want to plan a proper diet also worth some 3500 calories ( i have been reading some interesting articles on diets for gaining mass),
and also get mentally prepared for the many weeks program.

You have been gaining knowledge by being around here for so long (supposedly you have made 4 topics)... The fact is you know to squat deep, and all you really have to do is check out ripptoes on youtube.. that helped me in learning how to do the lifts correctly.

I was in a really similiar situation. i am 17 years old at the moment, and last year i really wanted to start working out. In december, i made a whole routine with the machines, and ended up not doing them. I felt more comfortable on them, mainly because of the fact that it looked like i was doing more pounds, and was "stronger". however, most of the guys at the gym see people who do machines as having almost no knowledge about lifting, and will give you a lot of credit if you do some of the main exercises. The fact that you're trying on the exercises and are open to learning is great. Everyone has to start somewhere, and if you keep going with your machines you will never start lifting for real..... trust me. posting on a forum shows that you're mentally prepared and want to do it. If you keep putting off your lifting, you will get scared and procrasinate even more than you are procrastinating right now

oh, and to answer your other question:

1- machines don't use your stabilizer muscles, and they guide you through the exercise.. free weights are all you, and they are more natural and everyday movements than the machines.

2. get some Whey protein powder.... that stuff is real good for you after a workout, and it tastes awesome. drink a lot of water throughout the day.. as you said you've been searching on the diet and nutrition, so everything that people post here you probably would have seen in the articles you found. Write down everything they have in the articles that you think you can/will eat and make a diet. The guys on here will be more than happy to critique it for you.

3. (i forget what it was haha)


Best of luck in the future man