Really Need Help

[_IAN_]

Ok i got told this was the place to come for help and i just recently joined here 2 days ago so yeah im a "newbie".

It started last year i decided i wanted to bulk up because during december 05 i was struggling to do 5 press ups and was weak as a kitten people would bully me for no reason whatsoever but i didnt wanna become big to fight back,just for them to lay off me cos maybe i got bigger. So i decided to goto a gym for a few months and i was alot stronger than i was,my gym instructor told me i shudnt do no cardio at all ( i didnt know any better ).Few months later i started tryin drugs for eg ecstacy speed etc and fucked up everythin such a big mistake.

Now all i was do is get a lil bit bigger and lose some unwanted fat and get fitter could any of u help me or give me like suggestions like how many time i should train a week or anythin that can help me.Also some of this board i dont understand thanks if you can and if you cant thanks for looking anyway appreciated
Ian

 

[blut wump]

How old are you and what training have you done so far? Did you follow any program or did you just 'wing it' in the gym? What's your height and weight?

 

[_IAN_]

iight since u asked ill tell u im 18 i just winged it doin different excerises my height is 5 11 and im 180 pounds

 

[Guinness5.0]

Buy Starting Strength. It's a book with beginners in mind. It'll teach you perfect form and has an excellent program section toward the end. I'm sure Blut WUmp will give you the website for UK orders. Good luck bud.

 

[blut wump]

Excellent book. You can order it from http://www.c-of-c.de/Bucher/strenght_and_conditioning/strenght_and_conditioning.html

For starters you need to learn how to use a barbell and weights and concentrate on six basic movements: Squat, bent rowing, deadlift, benchpress, overhead press, chin-up or pulldowns. You really need to learn how to do the movements though and, most especially, how to protect your lower back while doing the lifts. They can be dangerous otherwise.

There should be someone at the gym who can show you these lifts and show you what is meant by forming an arch in the lower back. It's probably something you do instinctively when you pick something up, anyway.

Since you've done some training, you're obviously not a complete beginner so you could take a look at the SingleFactor version of the 5x5 which is very popular on here.
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Take the time to browse through the logs of some of the people here who are running this program.

 

[Anthrax Invasion]

Blut, remember how eventually people realized it was better to hop on the single-factor bandwagon in order to milk as much growth out of it as possible, before going on to dual-factor? Well I think the same can be said for the novice program Mark laid out in Starting Strength. This kid should give it a shot before he moves on to even single-factor. The goal to getting big is to get strong as quickly as possible in a hypertrophy-friendly rep-range. Single-factor has you increasing the weight weekly. Mark's program has you doing so every session until you stall.

Ian, try this out. Alternate a Day A and a Day B workout. You'll train Monday, Wednesday and Friday. The workouts will look like this:

Day A
Back Squat - 3x5
Flat Bench - 3x5
Deadlift - 1x5 / Power Clean - 5x3

Day B
Back Squat - 3x5
Standing OHP - 3x5
Pullup - 3xfailure

Go into the gym, warmup by riding a stationary bike for five minutes. After this, you'll proceed to your exercises. Do 2-3 warmup sets, making steady jumps upward, until you hit your working weight. Here's an example for Monday's squat session, assuming you'll be squatting 135x3x5 that day:

Warmup Set 1: 45x5
Warmup Set 2: 75x3
Warmup Set 3: 105x2
Working Sets: 135x3x5

That's it. Take as much rest between sets as you feel you need. Try not to let this go beyond the three minute range. That's for working sets. Warmups you can usually breeze through.

The goal is to add 10 lbs. to the squat every workout until you can't anymore. When you can't add 10 lbs. anymore, add 5 lbs. or 2.5 lbs. (usign 1.25 lb. plates from www.paragonsports.com). You can most likely add 10 lbs. per session for 3-4 weeks. Then another 2.5-5 lbs. for the following month or so.

As for the other exercises, add 2.5-5 lbs. every session, from the start. They should stall roughly around the same time as your squat. You can make 10-20 lb. jumps on the deadlift, depending on how you feel with it.

That's it. Do this, while eating a lot of food (multiply your bodyweight in lbs. by 20. If you're doing kgs, by 44.) Come back to us once you've stalled.

 

[blut wump]

Excellent post. Maybe we could get Madcow to link to it from his main page.

 

[Anthrax Invasion]

Word? Yeah, let's get him to do that!

 

[_IAN_]

i know what not to do when training like bad posture etc as im studyin sports science at college

 

[_IAN_]

thanks ill update you as much as possible and 1 more question could u answer should i do any cardio @ all ?