Thread: need experts help on making custom begginers bodybuild program

Originally posted by peaches
my problem was basically about researching on programs about finding the perfect BODYBUILDING program for me. but most site would recomend their product or otherwise, ask fo money! and so i was really getting messed up; but fortunately im also able to pick up useful info like suer slow and stuff.

No one is going to put together a "perfect" program for you free of charge, nor is there a perfect program in the first place.

...and ive been doing "free lance" gyming for the past six months back, and no results and well im quit pissed at it

Why don't you post exactly what you have been doing thus far.

-no leg work out. im just after my upperbody(chest back shouldr bic tric abs)

Legs are half of your body and extremely important to work, neglecting them is foolish.

-no squats(many say it could hamper my height growth or sumthin but i don know)

When done properly squats are one of the best exercises you can do, and as far as squats effecting growth, that is a myth.

-its a 3 day separation MWF workout(since gym is in school, but i dont know whats good muscle combo workout provided (say) 2 muscle group per day)

Depends, if you're a beginner I would suggest a full body work-out, or upper body, then lower body.

-just the basic workouts for the muscle groups so it wont be too long(homework and crap)

well, no one should train longer than one hour anyway.

-and how heavy am i supposed to carry, im basically after body building and what could be the perfect reps and sets for each muscle group? ( im 160 pounds and that ive been freelancing for the past 6 mos)

There are no perfect sets and reps, there are only guidelines you have to find out over time what works best for you. As a beginner you would want to stay in the 10 rep range, and around 2-3 sets per muscle group.

-when can i say that im in the intermediate level? or how can i say that ive overtrained and tired myself too much and if its even good for me to do that?

I do not know how one evaluates their level. Yes, overtraining is bad.

-lastly how long should i be working out or how long should i be resting in between sets. ive read about time limits but i dont know what to follow

45-60 minutes. Depends on the type of work-out, when I train heavy I go as long as 2-3 minutes between sets. On lighter days 1-2 minutes. But, again this differs from one individual to the next.

well, moreover i found out about shocking my system by changing rouitnes so I can promote growth, whats this all about? if this is so, how am i suppose to go about my whole gym program?

Your body strives to adapt, thus we typically change our work-outs frequently to keep it off balance and in a state of progression.


My advice is that you do some serious reading, in this forum as well as our main site www.ironmagazine.com and any other site that is worthy.

Learn all you can, then post a work-out and we will give our comments.

Basically you want to try and focus on compound exercises, e.g. squats, bench press, rows, barbell curls, skull crushers, deadlifts, etc.

Written by: Lee_Hayward
credits go to lee hayward....
http://www.ironmagazine.com/article31.html

so i foud this really basic work out routine by him

-Day 1: (Workout A)
Bench press 4 sets of 10 reps (for the chest) Pull downs 4 sets of 10 reps (for the back) Military press 4 sets of 10 reps (for the shoulders) Crunches 4 sets of 25-50 reps (for the abdominals)
-Day 2:
REST
-Day 3: (Workout B)
Squats or Leg press 4 sets of 15 reps (for the thighs) Barbell curls 4 sets of 10 reps (for the biceps) Triceps push downs 4 sets of 10 reps (for the triceps) Standing calve raises 4 sets of 15 reps (for the calves)
-Day 4:
REST
-Day 5:
Repeat Workout A
-Day 6:
REST
-Day 7:
Repeat Workout B

ive researched in this site. well this is basically the stuff ive been looking for, simple and basic but, how can i mak this a MWF routine since I dont have the time(a myriad of long perodical test are coming this week and my weekends had to be devoted to studies)

hi price! since you said not working the lower legs is plain foolish, i will incororate it
but im only after building the upper body. can it be so i just do some sort of "maintenace work out on the legs?" at least they dont get left behind, or is that bad coz you might say "if i build the upper body, i also need to build lower body"

also. ive asked some fitness instructors about that changing routine stuff and shocking to muscle growth. honestly i didnt understand what they said but i systmematized to what they were suggesting about changing routines and stuff

-change day you work out a specific muscle group
(ex chest was done on a monay but now ill do it on a wed)
-new exercises for a muscle group
-increase in weights
-increase sets and reps
(does shockimg my body could also be decrease in sts & rps
since they said its a change)
-change program evry 2 months
-basically changing everything

im only skeptikal if i did get the meaning of changing the routines stuff, i might be wrong

and again thank you

if you want it to be MFW then go like this

mon-w/o1
wed-w/o2
fri-w/o1
sat & sun-rest
mon-w/o2
wed-w/o1
fri-w/o2
then just keep repeating that cycle.

Why do you only wnat upper body??? You need to effciently work your legs. If most of your mass is in your upper body you are going to raise your center of gravity which can become a problem with regard to balance. Having a good lower body is essential to symetry as well as overal(upper body included) growth, just like prince said.

Originally posted by peaches
Written by: Lee_Hayward
credits go to lee hayward....
http://www.ironmagazine.com/article31.html

so i foud this really basic work out routine by him

-Day 1: (Workout A)
Bench press 4 sets of 10 reps (for the chest) Pull downs 4 sets of 10 reps (for the back) Military press 4 sets of 10 reps (for the shoulders) Crunches 4 sets of 25-50 reps (for the abdominals)
-Day 2:
REST
-Day 3: (Workout B)
Squats or Leg press 4 sets of 15 reps (for the thighs) Barbell curls 4 sets of 10 reps (for the biceps) Triceps push downs 4 sets of 10 reps (for the triceps) Standing calve raises 4 sets of 15 reps (for the calves)
-Day 4:
REST
-Day 5:
Repeat Workout A
-Day 6:
REST
-Day 7:
Repeat Workout B

IMO this workout should be tampered with. He should probably do 2-3 sets per exercise instead of 4. Also sets of 8-12 for squats, 15 isn't what he needs. Peaches- If you refuse to train legs then don't expect any help from me.

hi price! since you said not working the lower legs is plain foolish, i will incororate it
but im only after building the upper body. can it be so i just do some sort of "maintenace work out on the legs?" at least they dont get left behind, or is that bad coz you might say "if i build the upper body, i also need to build lower body"

That is the worse thing seeing a guy with a big upper body walking around on twig legs. Totally unattractive and they look like idiots.

i never used to train legs either

then i started

you really don't know what you're missing until you train legs... not only does your body feel great after a nice leg work out, i can actually notice them becoming stronger as things like walking, running, biking, etc are much easier to do for longer periods of time than they ever used to be...

Hi people,

I have just joined this site, so forgive my inexperience. I am an 18 year old male from Melbourne, Australia. I have just started to do some weights similar to the programes outlined above, minus the leg weights.

I play a sport called Aussie rules football, and it is the leading sport in Australia. I am now trying to bulk up so that i can compete with the bigger stronger men. Next year i hope to play VFL, which is the state league, which leads to the national league.

The reason i write, is to talk about leg weights. The position i play, required a huge amount of fitness, as games are 2.5 hours continuoes runnig. Addtionally i need to be able to jump really high, and do body alot of body work (one on one wrestles). Thus i really need to maintain the endurance in my legs along with spring and strenght.

I am just asking you people what sort of weights if any i should use. I know its a difficult problem i face, as the balance between endurace and strenght is fine.

I am currently doin an upper body program only. I am about 6'4 and weigh 80kgs.

Here is a pic of what our game looks like

Give it to me FREE?

Originally posted by Aussie_Dude
Hi people,

I have just joined this site, so forgive my inexperience. I am an 18 year old male from Melbourne, Australia. I have just started to do some weights similar to the programes outlined above, minus the leg weights.

I play a sport called Aussie rules football, and it is the leading sport in Australia. I am now trying to bulk up so that i can compete with the bigger stronger men. Next year i hope to play VFL, which is the state league, which leads to the national league.

The reason i write, is to talk about leg weights. The position i play, required a huge amount of fitness, as games are 2.5 hours continuoes runnig. Addtionally i need to be able to jump really high, and do body alot of body work (one on one wrestles). Thus i really need to maintain the endurance in my legs along with spring and strenght.

I am just asking you people what sort of weights if any i should use. I know its a difficult problem i face, as the balance between endurace and strenght is fine.

I am currently doin an upper body program only. I am about 6'4 and weigh 80kgs.

I am tired, it's late...so my short answer here is hell yes you should train your legs with weights, e.g. squats.

Hi,
I heard squatting promote overall growth. Does it also affect the growth of chests??? I saw many ppl do more weights with squatting than bench press. This is really opposite to me ...as i do more with bench press. Needless to say...i dont know how to pump my quads...by volume or by intensity.
I have been doing weightlifting to some extents ignoring my legs. This may be the reason my overall body didn't improve as it should be.
How is my thinking???