Beginner - Any advice?

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  1. #1
    tommy


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    Beginner - Any advice?

    Im 16 and just starting BBing.
    All my details are on this site - www.mybbprogress.piczo.com - please check it out and tell me what you think.

    Cheers

  2. #2
    tommy


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    The pics have been updated now

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    Tuesday - Abs & Legs

    Crunches 3 x 30
    Sit ups 3 x 30
    Squats 4 x 8
    And then repeated....????? repeated???
    You need hamstring work....do SLDL 3 sets of 10
    also you need to do calfs

    Thursday - Back & Shoulders...Back and biceps would be better

    Shoulder press 3 x 8
    Seated dumbbell raise 4 x 8
    Bent over row 6 x 8
    Skull Busters 4 x 8
    You need more lat work...do some lat pulls also

    Saturday - Chest and Bicep

    Bench Press 4 x 8
    x2 Seated dumbbell curls 4 x 8
    x2 Standing dumbbell curls 3 x 8
    Standing curls 4 x 8

    Typical beginner mistake....only 4 sets of chest ( a huge muscle) and 11 sets of biceps isolation work ( a tiny muscle)
    4-5 sets of biceps only!!...and do them on back day after you train lats

    Sunday - Tricep & other

    Tricep press 3 x 8
    Tricep dips 4 x 20
    Press up 4 x 25
    Seated dumbbell raise 4 x 8
    Skull crushers 4 x 8
    Weighted dips 4 x 10

    Again way too much isolation work for triceps..5-6 sets is all you need and train them on chest day after your presses.

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    Push: chest, delts, triceps
    off
    Legs: Quads, hamstrings, calfs
    off
    Pull: lats, biceps, traps
    off
    off

  5. #5
    tommy


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    Thanks alot m8.
    Can you recommend an exersize for calfs?

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    standing calf raises with db's or on the smith or on the machine

    seated calf raises with dumbles or on the free weight machine

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    Quote Originally Posted by ForemanRules
    Tuesday - Abs & Legs

    Crunches 3 x 30
    Sit ups 3 x 30
    Squats 4 x 8
    And then repeated....????? repeated???
    You need hamstring work....do SLDL 3 sets of 10
    also you need to do calfs

    Thursday - Back & Shoulders...Back and biceps would be better

    Shoulder press 3 x 8
    Seated dumbbell raise 4 x 8
    Bent over row 6 x 8
    Skull Busters 4 x 8
    You need more lat work...do some lat pulls also (This should be up with back work)

    Saturday - Chest and Bicep

    Bench Press 4 x 8
    x2 Seated dumbbell curls 4 x 8
    x2 Standing dumbbell curls 3 x 8
    Standing curls 4 x 8

    Typical beginner mistake....only 4 sets of chest ( a huge muscle) and 11 sets of biceps isolation work ( a tiny muscle)
    4-5 sets of biceps only!!...and do them on back day after you train lats

    Sunday - Tricep & other

    Tricep press 3 x 8
    Tricep dips 4 x 20
    Press up 4 x 25
    Seated dumbbell raise 4 x 8
    Skull crushers 4 x 8
    Weighted dips 4 x 10

    Again way too much isolation work for triceps..5-6 sets is all you need and train them on chest day after your presses.
    Now it's close

  8. #8
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    upper(all of the upperbodymuscles)
    lower(legs, abs)
    off
    upper(all of the upperbodymuscles)
    lower(legs, abs)
    off
    off
    your routine is bad, use this type of split read all of the stickies especially in the diet section, come up with a full routine and then post it.

  9. #9
    My Little Man
    KarlW's Avatar


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    Quote Originally Posted by mike456
    upper(all of the upperbodymuscles)
    lower(legs, abs)
    off
    upper(all of the upperbodymuscles)
    lower(legs, abs)
    off
    off
    your routine is bad, use this type of split read all of the stickies especially in the diet section, come up with a full routine and then post it.

    Why use that split?
    What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

  10. #10
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    p-funk once said-"newbies can benfit from training with lots of frequency and they need to learn movements."
    what split would you reccomend karl?

  11. #11
    Functional Lifting = Life


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    Quote Originally Posted by mike456
    p-funk once said-"newbies can benfit from training with lots of frequency and they need to learn movements."
    what split would you reccomend karl?
    I'm not karl, but I'd probably stick with a full body routine three or two times a week in the beginning. This way the beginner could get used to the movements and NOT classify lifts as working muscles, but rather start to understand them as movements.
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

  12. #12
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    yea a fullbody would work better but I like upper/lower better

  13. #13
    Functional Lifting = Life


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    Quote Originally Posted by mike456
    yea a fullbody would work better but I like upper/lower better
    So you would use the less effective method. I see...
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

  14. #14
    tommy


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    Thumbs up

    I think i'm going do as you said and try back & bicep instead of Back & shoulders. I'm going to increase the chest exercises (maybe 4) can you recommend any other than bench press i can do with only free weights?
    I get LOTS of leg exercise from boxing and rugby but it is mainly endurance.

    Thansk for all your advice so far everyone.

  15. #15
    Functional Lifting = Life


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    Quote Originally Posted by tommy edwards
    I think i'm going do as you said and try back & bicep instead of Back & shoulders. I'm going to increase the chest exercises (maybe 4) can you recommend any other than bench press i can do with only free weights?
    I get LOTS of leg exercise from boxing and rugby but it is mainly endurance.

    Thansk for all your advice so far everyone.
    Four chest exercises is completely unnecessary. I would choose one compound and one isolation (if you really feel the need for isolation) or just two compounds. You should train smaller muscles less than larger ones in general (it'll probably take more to get your legs to grow than your chest, for example).
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

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