My Explanation to a complete Beginner

[silencer]

My best friend has noticed my good progress in strength and size since I have gone to the gym, so now seeing the progress he wants to tag along so I told him I would take him with me and make him my training partner..(sort of), but I told him I would write a text out to make sure he understands the basic principals before he comes with(Of course I will explain what knowledge I have accumulated, and what is being debated to some extent)..but that way I dont spend 2 hours in the gym talking and debating about certain topics and going through solid basics. So here are my guide lines breifly - please comment and critisize - the more the better. - Thanks -btw the goal is to gain size/mass - not to cut.

Training :

1) You don't grow in the gym!!
2) Training should be 45 mins - 1 hour
3) Training : only 3-4 times a week
4) 3 sets, with reps from 6 - 8
5) 1.30 minutes rest between sets
6) Best to use free weights
7) Reps should be done with correct form- 3secs Positive/ 2 Neg
8) Cut cardio to a minimum
9) 'Pump' of muscles is a possible indicator of a good workout.


Nutrition :

1) 2 grams of protein per pound of bodyweight
2) Spread 6 meals evenly throughout the day
3) Drink a lot of water
4) Take a Multivitamin
5) Eat 1 before training with High Carb source
6) Eat 20/30 mins after training with High Protein+Carb source

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.


thanks again!

 

[Arnold]

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.

 

[silencer]

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 !

 

[kanun]

Sleep

 

[AntDeDavis]

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?

 

[silencer]

skinny..

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.

 

[AntDeDavis]

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.

 

[silencer]

Your in college.. so you should be over 18.. well , if you want a little help, maybe invest in a weight gainer ?, so if you don't have the actual food at the time, just Make a shake and eat a bannana... I've been told it is quite useful to eat fruit with your shakes So have 3/4 solid meals, and rely on the weight gainer for the others... that is one option anyway - a Bulking routine is more about nutrition then training (even though training helps ) -