Thread: My Explanation to a complete Beginner

Originally posted by silencer
Training :

1) You don't grow in the gym!! True
2) Training should be 45 mins - 1 hour True
3) Training : only 3-4 times a week Depends?
4) 3 sets, with reps from 6 - 8 Good general rule, but can vary.
5) 1.30 minutes rest between sets Depends? If you're lifting very heavy, more rest is necessary.
6) Best to use free weights True
7) Reps should be done with correct form- 3secs Positive/ 2 Neg Not necessarily, but good general rule.
8) Cut cardio to a minimum True
9) 'Pump' of muscles is a possible indicator of a good workout. Not really, a pump is very overrated and should never be the goal of a work-out


Nutrition :

1) 2 grams of protein per pound of bodyweight I usually say 1 - 1.5 grams
2) Spread 6 meals evenly throughout the day True
3) Drink a lot of water True
4) Take a Multivitamin True
5) Eat 1 before training with High Carb source
6) Eat 20/30 mins after training with High Protein+Carb source I have a whey protein drink 10 minutes after my work-out.

Supplement:

Better to start after 1-2 months of natural training ?? - that way better and easier to break plateaus.. that's from personal experience though. Or even longer.

Point 3 of training I said 3/4 times a week, I thought for a natural that would be optimal to incorporate rest into a routine, what else could it depend on ? - I myself am not that experienced, so I am also learning here...

Point 5- How much would then be optimal ? 2mins between sets - and yes your right it is Heavy, to complete failure.

Point 9 - Yea you're probably right

Nutrition

1) Im sure though that when you Begin lifting your body would need even more protein to adapt to the vigorous routine and strain it is suddenly shocked into experiencing ?


But I definately appreciate the reply - I go to gym with him this Tuesday and will start writing the text out for a hour on Monday.

Is there anything else which should be useful to mention ?

Any replies would be great
-thanks !

Sleep

Concerning the supplements, what if youre really skinny and need that extra something. Someone suggested Whey and glutamine to start off. Is that cool or should i save it?

Concerning the supplements, what if youre really skinny and need that extra something. Someone suggested Whey and glutamine to start off. Is that cool or should i save it?

well I would start off with a Weight Gainer + Creatine.... that is if I was really skinny.. but just remember .. supplements are worth nothing without a adequate diet and training.. but they can help quite a bit when you get those 2 elements right.

how good is bread and peaunt butter for snacks through out the day?

my goal is to gain 15 pounds by the end of august. at the rate of 1 1/4 pound a week 5 pounds a month and in three months im hoping ill get there.

ive been eating good stuff, minimizing junk--chips, soda, candy etc..

but instead, ive been packing peanut butter sandwhichs and raisins and nuts. can anyone suggest some cheap nutritious foods? im a college student so my diet is very limited . i get tuna and pasta too. anything else i can look for? oh yeah, my dinner usually consist of something with rice. high meat content with veggies.

Im also working out 3 times a week. Doing beginners full body training. I wiegh 135#s naked, so hopefully 150-155 would be nice. Im also 5-8. Hoping all these we get a me more power for golf.