Hey, new here.. want to start BB late in life (sort of)
A little about me. I'm 32 M. I've always been athletic, but have never really gotten into BB. I've always been involved in sports, so I've been in and out of gyms my entire life, but never really delved into body building as a sport itself.
My body composition is about 22% fat (ya i know ewww). I've just cut a fair amount of weight from 194 to almost 175 now (summer goal). I'm about 5'10. I'm not shabby, as I can bench around 250 at 175 lbs, but I know thats not exactly spectacular either.
I have access to all sorts of fitness equipment, so that's not a problem (even here at home).
Where I need advice is: How do I effectively body build at my age? I know I'm not OLD, but there's a big difference in 32 and 22 haha. My body still responds fairly well (thus the recent 20lb weight drop). I really want to pack on some lean muscle mass, but I'm not sure about the process and actual mentality that I should approach this with.
It would be nice to loose the prementioned 20lbs and gain 10 lbs lean back on.
Any advice? Any aged body builders out there haha...
Thanks for your opinions. Have a GREAT night!
What type of diet should I approach? Training schedule? That sort of thing.
I started at 30 years and its not as hard as you might think.
Just eat and lift.
yeah thats basically it, do the basic squats, deads, benchpress, overhead press.
All of the other stuff just kinda fell in place for me but it has also taken me 8 years to get where i am so it was alot of trial and error on my part.
maybe I'm not much help
I would classify myself as a casual body builder at this point haha. My body is in a place where I can go into a workout feeling confident that I'm not going to sustain an injury due to improper form or a tight connection somewhere.
I've just never really gotten serious enough to go about it scientifically, and with a body builder diet (whatever that means).
Thanks for the reply! YOu took my forum virginity hahaa!!!
At the risk of "sloppy seconds", I'll step up to the plate...
I started at 38. Trust me, YOU are a YOUT' (I said "yout" lol!).
First thing I get EVERYBODY to do who asks for help is track your diet. Without changing a thing, and I know it's hard but do it anyway, go to FitDay - Free Weight Loss and Diet Journal (the free version, online, that's what I use) and enter everything you put in your mouth the last two or three days. Run a "report" for the average and post up your average grams of protein, carb and fat, and total calories (your "macros"), and tell me if you are gaining or maintaining at this level.
Also, give me an idea of your current activity level ("none" is a level, don't worry, we all start somewhere) and any injuries/illnesses/meds you are willing to share with us under the guise of anonymity.
So, I've been reading some articles, and I'm finding some things that I wouldnt have guessed. Please correct me if I'm wrong so I can go into this with the correct mindset.
#1 Diet is huge and is equal to or at least close to importance of lifting in building lean muscle mass. It seem like I'm going to have to eat a bit more a bit more often to dictate that I get what my muscles need to recover and grow. That being said, it has to balance out with what my body can actually USE per meal.
#2 It seems like I've over trained my whole life haha. From what I'm reading an entire upper body workout a few times a week would probably be overtraining.. the same with lower body.
Now some questions:
#1 I'm confused about what intensity I should strive for in a set. From what I'm gleaning I should do no more than 4-10 work sets / workout, but how hard should I train the movement? Seems like I read that I don't really want to try to train to failure, but If I don't how do I recruit the optimal number of muscle fibers (the fire all or nothing right?)
#2 Also, Say I did a workout with 8 work sets of pushing movements for upper body on day how many REPS should I include in each? Do I set the weight for failure after 4-6 reps? (see above) or what?
#3 WOuldnt the above dictate a fairly SHORT workout? Why would it take me more than half an hour to do 8 work sets of most ANY kind? I know you can't judge a workout by how LONG it lasts, but how do I get the intensity I need with so few sets?
See what I'm struggling with here? I just grew up being taught a TOTALLY different mindset. I always worked out with my uncle who was a gym freak (Still is at almost 50) I remember he could bench over 400 for 2 or 3 reps, but never really got that body builder BUILD. I guess he plateaued out because he overtrained... workouts generally around 2 hrs .. most ever day.. and so forth.
Sorry this is so long, but I have a habit of doing things the right way.
1: no need to eat more frequently. Eat one big meal or 18 tiny ones, it really doesn't matter, or if it it does, not by much. Eat as frequently as you feel comfortable. Ultimately, it's a budget. And diet will be responsible for at least 80% of your success - or failure.
2: Instead of body parts, think "movement patterns".
The OTHER #1: read this, it'll help you understand the rep ranges, which will mostly address your concerns.
The OTHER #2 and #3: read this. I incorporate the ideas in the linked article I just gave you into a workout split. Scroll to the end for the fully-worked-out split.
Your uncle plateaued because he didn't eat enough to get big. If you train in very low rep ranges, your workout will often need to be very long because the recovery between sets is so critical.
Im also confused.... about diet in this way.. I'm seeing a lot about "eating enough". Eating "enough" from what I've seen so far looks like eating a LOT haha ( I know it has to do with the KIND of food and all), but I'm concerned about not gaining muscle, but instead gaining back the 20 lbs of FAT I just lost. It is, as you put it, a budget... and I guess I have to balance it with muscle consumption of the caloric intake.
Thanks for your help so far, I'm sure there will be more noob questions
Try this: track what you are currently eating on FitDay - Free Weight Loss and Diet Journal for a few days and run an average. If you are neither gaining nor losing on this, you have now discovered maintenance - for you.
To gain, eat more, and to lose, eat less. How much more depends on your genetics, but for most unassisted males 2 lbs of muscle gain in a month is about the most they can count on, and that only happens in a surplus. If you plan to gain no more than say 4 lbs a month for a few months during a bulk - well, supposing you ONLY gained fat. This would represent a 500-calorie over maintenance diet. You won't gain ONLY fat if you lift heavy, but this is the worst-case scenario.
Supposing your maintenance turns out to be 2600. Try 3000 for your bulk, watch how fast you gain fat, and adjust accordingly.