How many bicep curls can you do?

I'm a gym snob. Everyone knows that. Is it my obsessive nature!? Though I'm no mister olympia, I can't help but do endless research on my workouts. I love it. So I came across this on Muscletalk and I enjoyed reading it. A bit of reinforcement learning or first timer education! It amazes me the number of people that don't ask questions or do proper research - I suppose it's not in a bloke's nature to ask question. The attitude pretty much goes: "Me man, me already know how to do it best".

Let's face it, you ain't gonna get big arms by doing endless bicep curls. Stop hogging the E-Z bar! Bicep boys and pec deck princesses grief me to no end in the gym. And if you do end with triple head biceps from your bicep curls you're going to look really fucking weird with your chicken legs. Not to mention that your tricep makes up most of your arm. Want a big chest... hit that bench press you fairy. Flat bench press, incline bench, decline bench, incline fly, flat fly, decline fly, cable crossovers! Dumbbells and Barbells. And do some compound moves. Train those chicken legs! GO BIG!

Building Your House
a beginners guide insight into the gym

By Steve Blades aka Marmite

After many newbie questions i have decided to write a small piece on some FAQs and mistakes made by the new trainer and how to overcome them in the initial period of training. take 10 minutes out and have a read

I bought a new sofa and chair I had been saving up for ages, it really made my living room feel homely and comfortable. I had been saving for the pair for months and finally my house was complete, now I can enjoy it with knowing I had waited and earned my rewards. These two pieces of furniture were the icing on the cake to what has been a long road of hard work, sweat, grime, Hpersistence and scrimping and saving to make the home of my dreams. Now I own my own house, with my own big TV, my own chairs and all my little gadgets to keep me happy. I am pleased to show it off to those who come round even though I have been struggling for years to pay for it. It makes me happy every time I drive home from a day working in the gym to know I have worked hard for it and it was all my own doing.

I was speaking to a young lad a while back in the gym where I was working. He asked me as, the personal trainer, which supplements he needed to get big. As many of you will know I am a straight talking no bull sh1t kind of guy. I burst out laughing as this young 18 year old, 100lb wet through lad babbled on about all the supplements on the planet as if they were magic beans. I let him finish what almost sounded like a marketing speech straight off the shopping channel. I took my hand and placed it on his shoulder….”slow down” I said. He butted in with some comment about needing to know the answer. As I was dieting at the time I then stopped him abruptly and spent the next hour quizzing him, trying to work out the mentality that seems inherent in the newbie gym trainer in the 21st century.

“What are you training today?” I asked politely, once I had regained my composure. I didn’t need to ask really, I knew, it was arms of course. I had seen the same young lad banging out the reps on isolation exercise after exercise the day before. “Bicepts” was the response. This young lad had probably never performed a compound movement in his life yet thought the way to the body of an Adonis was through curl after curl.
I kind of knew this was where we were going and he continued to try and steer the conversation back onto the magic beans he could see on the shelf in the background. I tried to move him away, guiding him onto the gym floor, I proceeded to ‘load’ the Olympic bar with a 2.5kg plate either side. I suggested that if he gave me 20 minutes of his time I would buy him a shake from the fridge at the end. I rarely do anything for nothing in the gym but this was a lesson that had to be taught by myself and learnt by the young lad
“20 minutes?” he asked, giggling thinking he was in for an easy ride. In my mind I already had the squats, deads, flat bench and bent over row laid out to finish him off. It was possibly not the best set up but I wanted to really ensure that these multi joint killers would put a stop to the theory that its all about bicep curls and potions and lotions being the be all and end all of getting big.
I ran through the technique of each, performing a couple of reps myself and then ushering him into position and encouraging him as we went into each set. Watching someone deadlift for the first time is great, it simply tells a story, the story of building mass, the pain, the sickness but the joy of slamming the reps out to near failure. 25 kilos on this bar had little Tommy in a mess, 10 reps down and he dropped the bar quicker than you could say creatine. Ass to the grass squats with his legs ready to buckle under the ‘stress’ of 25 kilos, which ironically was the same weight he was swinging round the day before on his bicep curls.
After 20 minutes, repping out squats, deads, bench presses and rows the poor lad looked like he had done 10 rounds with Mike Tyson. Priceless
“Fancy a shake?” I asked. His response was a little muffled but I think it was negative and somewhere along the lines of the ‘magic beans’ being the last thing on his mind.
I sent him home “sans PWO” to have a think where this would take him.
Next day Tommy come into the gym looking like he had been auditioning for a role in a John Wayne remake. “You ok mate?” I asked. The response was a little sheepish but with almost a sadistic smile he said “that was ace”
“Too right it was Tommy” that’s bodybuilding. Four exercises, 20 minutes had done more for him than the last 6 months of isolation after isolation.
I have taken Tommy under my wing. When he asks about the new powder on the market I take him back to my story about the chairs in my house and he soon realises where we are going.
“Would you train me then?” he asked. I took a moment to think it through. This could be a great advert for my training as I could get this guy looking good if he nailed his diet and could get him lifting big over the next 6 months or so
“Ok, I said” with a little hesitation “if I am going to do it you must bring in your diet for 3 days, in time form, what days you train and general info on your lifestyle”
Tommy agreed to this, even though he was still looking over my shoulder at the glutamine on the shelf, I was sure I could change this mentality once we got going.

Wednesday night, he came in, loads of paper in hand and passed me his diet. I sat down, had a look “it’s ok though I am taking those shakes with it” he informed me once he saw me looking like a parent who had just been handed the letter from the headmaster. I don’t expect everyone who trains to know about nutrition and the ins and outs of a mass building diet, but some appreciation would be nice seeing as he was clued up on all the brand supplements under the sun. When I scanned Tommy’s eating habits it simply resembled that of a Z list celeb on a famine like diet. The odd mars bar here and glass of milk to wash down the ready meal.
These are the people I love to work with. They are so easy to make gains with because there training is so wrong, their diet is non existent and they are so malleable you can morph them into well built, strong lads in no time.
I started talking EFAs, root veg, lean protein and he looked through me and I had the impression I was being ignored. He butted in “but which pills should I have?” I told him I had some, they were called reality pills and he was going to be fed them and fed them frequently. I started to become stern with him and explain at quality physique doesn’t comes easily. “Build your house and furnish it later” I shouted thinking of my two seats I had recently purchased, working months for in the process. ”lets get one thing straight” I bellowed “if you want to swing around doing bicep curls and eating fast food, go ahead, if you want the gains, shut up, sit down and listen”
Over the next few months Tommy and I worked together. We changed the diet around to make it fun, sustainable but ensure adequate macro and micronutrients were being consumed at key times to facilitate growth and a healthy existence. Machines in the main were weeded out for the free weight alternative. The word isolation was something to describe a hermit living on an island, not something we would base our routine around. The word compound was flavour of the month, deads, squats, bench, dips, rows, SLDLs, pressing became second nature and the language we used from there on in. People would ask Tommy what he was up to when he was in and out of the gym in 40 minutes. Why wasn’t he here more than 3 times a week? What was he eating?
Questions were being asked by his peer group and gym goers of all types. He must be on the steroid shake thingies. This turned into our personal joke between sets, sets Tommy wanted to push on with, I simply became gym monkey and spotter as he ploughed through the weights and the poundage went up and up. A few times in the early days he piped up with “have you seen that new supplement Ronnie has?” I didn’t respond and merely ushered him on to the next exercise with the look of a pissed off parent. The gym bag he brought in started to become rammed with Tupperware full of chicken and broccoli, pasta and tuna and the PWO shaker loaded with all the aminos and carbs his body craves. Gone were the glossy magazines with adverts galore. He knows what to do and simply writes down every session in a small book, watching the weights increase month by month
Tommy is no longer a newbie, he has moved beyond the honeymoon period as I call it. This period is where the body simply loves to change shape, rapid gains appear and the crazy idea of the simultaneous cut and bulk comes in. people strip fat and build muscle. No pills, no potions, simply stimulating muscles and regulating their eating habits. People have begged Tommy for his training plan; they would love to know which magic beans he has. The answer is simple, none, quality eating habits, commitment and appreciation of hard training and understanding that the bodybuilding game is a long road. Unlike everything in today’s society the body cannot be bought. No 0% finance and pay sometime later. This is about the long hard road. Supplements that claim to add X% amount to your strength. So what if they do? Without the diet in place, without the training plan adhered to week in week out this means nothing. I didn’t just go and put my two new chairs on a building site and sit there did I? I called in the architects, I had the house designed, the labourers built it over a long period of time and then we decorated it. Then and only then were we ready for the TV and chairs. I can’t live with a chair alone, what use is a TV if I have to have it outdoors?
Yes supplements help, but they are just that, they supplement a diet, don’t rely on them, don’t think they will get you the body you want, its not going to happen.

Anyway enough of my story telling it never was my forte. What is my forte is training newbies and answering their questions, so below are some examples of what I here and my take on them

“I’m fat but I want muscle too?”

Ok the old one here the ‘cut and bulk in one’ for the newbie this is more likely than the seasoned trained regardless of knowledge IMO. Beginners often have little muscle mass and as soon as they pick a weight up hey presto, muscle appears, and fairly rapidly at that.

"I’m bulking" he shouts

funnily enough a minimal appreciation of food then ensures, along with cardio, he loses weight, water initially and then some fat...hey presto "I’m cutting"

put the two together and you have the infamous cut and bulk

It’s possible, "I’m going to keep doing it" the eager beaver says, "move out the way I’m on my 18 set of preacher curls"

I have gained 10lbs of muscle and lost 10 lbs of fat since I joined the gym 6 months ago

so that’s this six months

next six months I will do the same

10lbs of lean muscle, lose another 10lbs of fat

do that next year, so 20 of each

so by the end of next year we are going to be in the Olympia, don't tell me otherwise ive done it so far, why should it stop I drink my protein milk shakes

no, lets wake up...they honeymoon period for beginners should be enjoyed, used and abused and have the arse kicked out of it for every penny its worth.

After this point we look at periodization as gains in both directions begin to slow, if not halt, splitting the cut and bulk to ensure both are carried out to perfection.

I love the 6 month trainer who comes to me after knocking out a million bicep curls with these big plans of it to continue, the creatine has worked wonders, ive put 10lbs on

"hold up young one" I always say...one day this honeymoon period will slow down and even bite you in the ass

we then go something like this

asses situation
want mass? Bulk
still fat? cut

sort out a specific plan to either build muscle or strip fat, trying both will yield far from optimum results and leave you in no mans land....and funnily enough the young lad is coming back to me 6 months later, tail between legs looking no better than before

bulking is not putting on 10lbs of beginner muscle...its adding quality LBM to a frame over a sustained period of time, year in year out

there is nothing impressive IMO with a guy who is 6ft 175lb and medium body fat...yes its an improvement but a bulk is putting on mass to strip it later

Cut and bulks are reserved for newbies, genetic freaks and AAS users....most don’t fall into these brackets and if they do its not for long (apart from genetic freaks)

Report back in 6 months and tell me you are still doing the same, not creating an illusion that you look bigger, but actually getting bigger and stripping fat and I will embrace you, until then, I will stick to periodization. Periodization and how to do it will be explained below.

Next one

Which supplements do I need?

None, simple as. With a solid appreciation of quality eating, supplements are simply that. As I have stated above they are ‘add ons’ to a diet and by no means allow for eating crap.
If you do want some reading some basic ideas are here for you

http://www.muscletalk.co.uk/top_supplements.asp

For now, train hard, eat hard and rest hard. Too many people think these wonder pills and powders are their free meal ticket. Utter BS. Give me wholesome food over magic beans any day. Marketing hype lures the uneducated in and they part with large amounts of money for minimal results only to return in search of something new in the weeks to follow. After working in a supplements store I became friends with the monthly visitors who popped in to see what was new who were greeted with my usual sarcasm about the latest wonder pill.
I here “10% strength” claims on product 1, “recovery benefits” on product 2, “muscle pumps and volumisation” on 3 and literally every possible worry we have is exploited due to our nature of insecurity as humans. The main worry for a bodybuilder generally revolves around either being small and having a lack of muscle mass or losing muscle tissue when they diet. In the main, the recreational trainer or young lad on the street knows very little about science and even less about sport science and nutrition. Throw some big words, major claims and a few ‘clinical trials’ and you have them hooked. Who needs to eat well or train hard if you can have 10% gains from this product, 5% from that and 12% from the other?
This is rarely reality and is made worse when we see our idols endorsing such products in glossy magazines and on posters in gyms and health shops. I have no insight knowledge on these guys but I would suggest many of them don’t even use the products but merely enjoy the money associated with sponsorship.. I am not for one moment suggesting all supplements don’t work. Some do offer great benefits but it’s similar to a sky diver saying, “I don’t need a parachute, I have a new jazzy helmet to save me” get your house built and then look to furnish it. So, training, nail it, diet, learn more and get it critiqued on the site, then run the two together for a while and see where it takes you. When you hit a plateau you then may look at supplements to kick you over that point.
Anyone who is foolish enough to think they will be saved by shakes, potions and lotions is going to have a rude awakening if they wish to make progress in the iron game.

How much should I eat then?

If I had a crystal ball I would tell you. I don’t so I can’t. What I will tell you is to “eat, monitor and adjust accordingly” you don’t get fat over night so if the gains are not apparent you may look to up the intake. If the fat gains appear beyond what you deem acceptable employ a strategy to combat this. Usually this will be a reduction in calories or an increase in calorie output.
There are a few ‘rules’ to play by but by no means is there a one size fits all blueprint to success and each can be argued with logic and scientific data.
Here are some suggestions I would make to the newbie looking to learn a little about bodybuilding nutrition, but again this is far from definitive and certainly not set in stone
- eat every 2-3 hours
- include protein in every meal
- supplement fats to a minimum of 60g ED from 1:1:1 poly/mono/sat fats
- ensure adequate PWO nutrition usually coming from whey in water and possibly a quick acting carb (this will depend on goals and whole diet)
- add fruit and veg
- use carbs to your needs, this is dictated by goals, lifestyle and stats in the main
- carbs on a cut should be the first macro sacrificed
- ensure you have carbs after training or one hour later unless you are running some form of keto diet
- water intake is key
- Fat doesn’t make you fat, in fact it can make you slim (as part of a calorie controlled diet)
- Hunger is not a sign of nutrient requirement.

Ok, baffled?
Here is sample cutting diet for those looking to lose fat without sacrificing muscle. This period is generally hard as output is higher than normal and intake is lower than normal. As stated above you maybe able to pull the body in two different directions as a newbie but this diet will, when tweaked to suit, ensure a quality framework for stripping fat and maintaining muscle mass. Cutting is hard both psychologically and often physiologically. When you plan your cut, make its sustainable and allow for a little leeway in your ‘diet’ to ensure you don’t fall off the wagon.

www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.asp

Below is a diet for putting on mass. Mass is generally associated with an increase in muscle tissue and a subsequent gain in body fat. Bulking inevitably leads to a small increase in body fat due to the high calorie environment required to build new tissue. This does not mean a bulk is a license to cheat and stuff your face with fast food and empty calories, and although there is more room to indulge on a bulk the quality of your calories will be reflected in the results of your bulk. There is only so much quality lean body mass one can create within a week, month or year. The notion of eating everything in site seems to be a principle of yesteryear and quite rightly IMO. Monitor your intake, as stated above, to ensure the majority of these gains are of quality. The cutting phase you will enter ‘post bulk’ will allow for any ‘over spill’ to be trimmed away to show off your new muscle mass. Putting on mass IMO is more to do with exercising your mouth than it is any major muscle group, get used to it. For most a bulk will be a time of pleasure for most as we generally love our food and the more the better.

www.muscletalk.co.uk/article-mass-gaining.asp

If you have a diet you would like critiqued post it up below and board members will be more than happy to throw in their 2 cents. Please post your diet in time form in a list for ease of reading.

http://www.muscletalk.co.uk/Diet_%26amp%3B_Nutrition/forumid_11/tt.htm

If you are unsure of what calories are in your foods some links below may help you out

www.calorieking.com
www.caloriesperhour.com
www.caloriedatabase.com
www.fitday.com

IMO it’s far more important to understand quality foods over what calories are in them. I don’t wish to over simplify this as calories in Vs calories out will determine weight gain and loss but there is a requirement for an understanding of quality foods and people often overlook great food choices due to their high calorie content. If you wish to purchase a set of digital scales to weigh your foods out they are fairly inexpensive and can be purchased online. Simply search for digital kitchen scales. Those that measure to the nearest gram are fine. When measuring oils the use of a syringe is often beneficial due to its calorie dense nature. I am not a fan of weighing this, measuring that but an appreciation of what your eating in the early stages can prove advantageous although allow for some flexibility in your plans. This goes for your diet too. Make it varied and sustainable and continue to eat out, share family meals and eat foods that aren’t strictly on your plan

What are bodybuilding foods and which are the best?

Any food can be used in a diet. It’s the timing, portion size and the frequency of the given food that’s determines it’s suitability in relation to your lifestyle, goals and stats. Below are some good food choices for the beginner, by no means definitive but gives you an idea of what to get next time you are forced to go to the dreaded supermarket, which I must add will become quite a pleasure soon!
Plenty of tasty recipes can be cooked up from them and there is a recipe section on the site with some ideas in

http://www.muscletalk.co.uk/Bodybuilding_Recipes/forumid_31/tt.htm



CARBOHYDRATES

PWO
Dextrose
maltodextrin

Staple Items

Oats
Broccoli
Sweet Potato
Fiber Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Whole meal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Barley
Onions
Tomatoes
Weetabix
Any root veg



PROTEINS
Chicken (skin & bones removed) breast ideally
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back
Instone Puddings
Halibut
Herring
Trout

GOOD FATS (+EFAs)
Olives
Olive Oil
Flax Seeds/Linseed
Flax Oil
Almonds
Cashews
Nut Butters (hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon)
Avocados
Nut Oils
Columbus Eggs/DHA eggs
Seeds
Macadamia nuts
UDOs Oil
Fish Oils such as EPA oil and salmon oil
(Please note cod liver oil by nature is low on O3)


I can’t put on weight, I have tried everything what should I do?

Another one of my favorites! “Im eating so much” is the usual suggestion. Check what your doing against the link above an really ask yourself are you eating enough? Are you training hard enough?
If you think you’re a hard gainer, have a read here

http://www.muscletalk.co.uk/article-bodybuilding-hardgainer.asp

IMO most aren’t they simply don’t have an appreciation of what it take to build mass and no supplement in the world is going to be of any use if you are not hitting your target in terms of calorie intake. For some it takes a level of calories well beyond their normal requirements to build new mass. Don’t be afraid to crank your intake up and monitor the results as you can always lower them if you are in the wrong ball park. The increase in calories generally comes from carbs and fat as a baseline of 1.5-2g per lb of bodyweight is established as your protein requirement. Some trainers need more but it’s generally a hike in the carbs and fat that facilitates growth. When you do add these calories, add them slowly and evenly through the day. My initial suggestion would be to increase them pre and post work out.

How should I train?

There are so many ways to skin a cat and so many theories kicking around, many of them quality and effective, many less so and are simply trying to reinvent the wheel.
Where to start? My suggestion would be fully body routines with compound movements 3 times a week. Post your ideas up here if you have a certain routine in mind for critique
These routines seem fairly minimal but due to the multi joint movements the whole body is taxed in a short session.

http://www.muscletalk.co.uk/Beginner/forumid_14/tt.htm

Have it checked by some of the guys on the forum. For the beginner I advocate learning the following movements and applying them as follows

I like something as simple as this to begin with

A
Squat
Bench
Barbell Row

B
Squat
Deadlift
Military Press
Pull-ups

C
Squat
Bench
Row

All 5 X 5, so 5 sets of 5 reps

As stated there are so many ways to structure your training.

A split may take your fancy. Listed below is a push, pull and legs split over 3 days.

Day 1
Bench
Incline DB’s
Military press
Weighted dips

Day 2
Chins
Seated rows
DB single handed rows
Curls

Day 3
Squats
SLDL’s
Calf raise
All 5 x 5 again

Or you may decide on this one, again we could go on for weeks posting these ideas up.

Work out A
Deadlifts
Bent-over Rows
Close Grip Chins

Work out B
Bench Press
Military Press
Tricep Dips

Work out C
Squats
Stiff Legged Deadlifts
Calf Raise

These are the most simple forms of working out and can be expanded on in terms of sets and reps structure to suit whether it be employing a loading and de loading phase for example of pyramids, 5 X 5 4 X 8 and so on. There are many alterations to be made to such plans. Good people to Google are Bill Starr and Mad cow routines to give you an appreciation of what is out there.

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Above is an example of a ‘split’ opposed to full body routines and will be over 4 days. There are plenty of full body and upper/lower splits for 4 days if you wish and a split is equally as useful but the trainer must bear in mind that all days need to be completed during the week.
A split maybe 3 days of push, pull and legs. Some trainers opt for 4 days, with something along the lines of chest and shoulders, legs, arms and then back and traps, others opt for splitting it in different ways.

if you take anything away from this section, its consistent and structured

How do I do all of those strange exercises? i cant find the machine for it in the gym

Watch, learn, practice, then develop range of motion and increase intensity whether it is more reps, sets or simply cranking up the poundage.

http://www.exrx.net/Lists/Directory.html

As a beginner, your focus should initially be on establishing the correct form and technique of the movement opposed to loading the bar as heavy as you can go. This often leads to injury and imbalances in your physique. You are liable to recruiting muscles not associated with that exercise when you decide you are Rocky for the evening. Lift with your head, not your ego. Generally the girls who go to the gym are rarely impressed by someone slugging a massive weight around and even less so by someone who can’t do it properly. The same goes for seasoned trainers in the gym and alienation from these guys is possible if you clown around and try and play the big man. You may need these people to help in the future.
I could sit for hours writing about circus like performances I have witnessed in gyms around the world, and I could even make a comedy film with a montage of video clips I have of people carrying out exercises with the most horrendous form known to man. Don’t be one of them. There is no benefit to it, especially at this stage when we need to build the solid foundations for our house.

I am training for a sport, does this change anything?

Yes it does to a certain extent. Exercise choice, rep range and set structure will alter in relation to sport specific training, whilst a bodybuilder will target the whole body, an athlete may simply look to target specific areas or at least have the main focus on specific muscle groups used in the sport of choice. Plyometric training may be employed and more functional strength and training will be utilized opposed to non functional training which is often associated with aesthetics. Ballistic movements that replicate sporting situations are often used too. Pick your sport, have a search for it and see what training is required. Whilst a rugby player may hit full body routines for both endurance and strength a cyclist may opt for a rep range to promote muscular endurance alone. Both may utilize circuits to train whilst the cyclist will place more emphasis on the core and legs opposed to the whole body training a rugby player endures. This is such a broad subject but the main thing to take away is specifics over aesthetics here. This is by no means definitive and there will be many protocols adopted with varying degrees of success.

I want to do more, thats not enough

With the required intensity, the training plans above will be enough to stimulate adequate growth and an increase in strength. Rest well, eat, train hard and sleep. More is not better in this game and overtraining is a very real issue for the newbie trainer. Tiredness, loss of strength, lack of motivation, being ill more often, depression, dehydration, insomnia and lack of appetite are all symptoms of over training. Be wise, train as above and allow the body to recover.
If you want to do more, add light cardio in on your off days. Do not be tempted to head back for a million and one bicep curls. This also extends to rest days from weights. Rest days are there for a reason. Too many over enthusiastic trainers resort to crazy training at home thinking they are doing themselves wonders, examples being 1000 push ups before bed to make their chest grow. You hit it hard enough in the sessions you should be doing and this idea will become a distant memory. Some plans allow for training everyday but the length of these sessions will be slow and focus on specific muscle groups. Rome wasn’t built in a day.

[b]How many reps shall I do?

As the rep range increase the emphasis shifts from power to strength, strength to hypertrophy and hypertrophy to muscular endurance. Choose a rep range that suits your goals. The idea that high reps shapes and tones muscles is simple a media fallacy and should not form part of your plan unless there is some specific reason to do it. Some plans will have drop sets in, some will have a set of higher reps, follow the plan given opposed to putting your own slant on it. As a very general rule stick to lower reps, higher weights for maximum results opposed to high rep low weight mincing.

Should is use machines or free weights, are DB’s better than BB’s?

Everything has its place. The notion that all free weight exercises are better than machines is rubbish. In the main free weight exercises recruit more muscle groups which are being worked indirectly but there are some machines that can prove beneficial in any routine. Many modern day machines use a cam mechanism to ensure constant tension throughout the movement and when gravity is undesirable in a portion of an exercise the machine can eliminate this. This can be the case with cables too. There is also the safety aspect with machines for those training alone especially if you routine includes sets when you go to failure. The debate will rage on as to which are better, the same too with DB’s Vs BB’s. Again both have their place and can be beneficial with BB’s generally offering more leverage for increasing weight and DB’s for range of motion in terms of diagonal, rotational and linear movement and allow for single handed exercises so unilateral and bi lateral motion is an option here. On the flip side, try replicating a 200kg squat without a barbell. Never discount either machine or free weight exercises when choosing a routine. Be open minded and utilize the equipment available to you. Although this is the case if there is a toss up between smith machine and Olympic bar, most will suggest learning the technique on the free bar with a spotter for safety due to the ‘fixed’ nature of the smith machine.

My buddy lifts more than me, why?

Who cares what he lifts, this is about you. Very few recreational bodybuilders and weight trainers actually compete in the sporting arena. This is a 'sport' where personal bests can be enjoyed so don’t worry about what others are doing. Set your targets high but ensure you are safe and you are lifting all of your PB’s with the correct form as not to jeopardize your gains or well being. The only time weights mean anything is when we step into a power lifting competition. As you are reading this article I would suggest that’s a long way off yet so for now form and technique is king. Genetics, time of training, training techniques and diet amongst other factors will determine who lifts what and for how many reps. Leave them to it, worry about your progress and enjoy the challenge of setting new goals, goals that are progressive, measurable and realistic. Have an appreciation of where you are with your weight progression and log it if required for future reference but don’t beat yourself up if you have bad day and never lift sloppy just to get the next weight out. The human body is a complex machine and is allowed ‘off days’ (this is what keeps bookies in business when it comes to sporting bets most of the time). A plateau often occurs in our lifts. At this time we asses how to overcome it whether it be changing reps and sets structure, opting for a new routine or simply employing other techniques to move on. There are so many ways round plateaus, don’t lose faith in your ability.

If you would like some ideas on goal setting, there is a great read below from big les

http://www.muscletalk.co.uk/article-bodybuilding-goal-setting.asp

I have poor genetics

Bring me specific scientific data to prove this and I will listen, otherwise get on with training and except the current condition of your body whether it is through nature or nurture. Realize body transformation is possible even if it takes a little longer than you would have liked. IMO very few people fall into the poor gene bracket and use it as an excuse for their shortcomings.

What did Brad Pitt do to look like that in……… what routine is that big guy over there on?

“I want to look like Brad Pitt in fight club” “how does that guy from that film train” “Does 50 cent juice to look like that?”
Ok, let’s break this down. In fight club Brad Pitt was about 10 stone. His condition was good, but he lacks size and creates and illusion of being big simply by being cut. Hollywood movies can make people look bigger than they often are. These guys also have personal trainers a nutritionist and spend most days getting ready for the roles in the films. They hit the ‘warm up room’ before sets and are heavily covered in make up and oil to ensure they are looking their best. See them as contest ready bodybuilders at the top of their game. Rarely do they keep this shape all year round and even more rarely do they ever have notable size. There are some exceptions but most of these physiques are well condition which is achievable for all with the correct training, diet and rest. If I spent all day training for a film I too would want to look good for a film role. These guys are also chosen by Hollywood as the whole package and they are usually in shape to begin with and are easy to morph for specific roles they play. If you read abut them doing 10000 sit ups a day in ‘Cosmo’ it I usually a factually incorrect and as far as their diets, well I am not going to comment….
Does 50 cent juice? I don’t care.

What do I do to shed fat? Which pill should I take?

Stripping body fat is essentially about creating a calorie deficit. A calorie deficit can be achieved by burning more calories than you consume and is generally created in 3 main ways. Cardio, diet and heavy weight training. Don’t start lifting small weights for 100 reps thinking you are losing weight, simply get your diet nailed, you have the framework above and add some cardio in, whether it is HIIT or steady state. There are other ways to create the deficit but they will prove minimal and cannot be relied on. Thermogenic aids, twitching at your desk and drinking cold water are some of the gimmicky ones suggested in the media with varying results as you can imagine.

Some ideas here
http://www.muscletalk.co.uk/newsletter-0306.asp
http://www.muscletalk.co.uk/newsletter-0905.asp
http://www.muscletalk.co.uk/newsletter-0505.asp

You may later decide a supplement is beneficial but at the end of the day they only yield small rewards. Thermogenics at best will increase BMR by around 5% you can simply achieve those levels by employing a quality diet. Pills and potions really are the icing on the cake and should only be utilized when all other bases are covered. Many diet pills are lacking in anything other basic ingredients and can be replicated far cheaper when buying the parts in their original form. Green tea is a great drink for both increasing BMR and as an anti oxidant. The backbone of so many expensive diet formulas is simply green tea extract and caffeine. Thinking you will get ripped because you munch on the latest ‘fat burners’ whilst eating as much as you were before is simply laughable. This is simply marketing hype and should be banished to the back of your mind.
You can do your cardio on off days or after weights. To ensure you have the adequate fuelling for your cardio work out, here are some ideas

http://www.muscletalk.co.uk/Fuelling_your_Cardio/m_941543/tm.htm

I’m scared I will lose muscle if I do cardio, how can I stop this?

Stripping fat can be catabolic (muscle loss) so you need to ensure protein levels are kept high and frequently ingested ( as stated, every 2-3 hours) ensure you are doing cardio but it is not too high in intensity, unless HIIT of course and the duration is not too long.
Now you want a starting point of how much cardio to do don’t you?
Ok, I will stick my neck out and suggest for the beginner, 3 times a week up to 45 minutes either first thing in the morning (refer to link above for fuelling) or after your weights session if you wish. All cardio structures are linked above for some ideas on what to do. There are other methods such as HIIT which can be employed to add variety to what can be a boring chore for some.


I can’t afford all that food!!

You were happy to pay X $ for the magic beans so you can afford to eat a nice range of quality, natural foods throughout the day for the very little. Although protein is generally more expensive as a food source than carbohydrates, bargains can be had and you can feed yourself with 8 meals, 300g of protein for the price of a burger and chips washed down with a fizzy drink. As a bodybuilder, weight lifter, strength athlete or whatever you want to be, you will have an increase in protein requirement and your diet maybe a little more costly than a non trainer. It is still cheap and easy if you plan ahead

Don’t believe me?

http://www.muscletalk.co.uk/m_915134/mpage_1/key_/tm.htm#915134

Case closed


I go to school or I can’t eat at work

Reality check, just about all of us work or goes to school/college and manages to stay in shape! This for me is a poor excuse. It’s simply about planning your day ahead or taking every measure to ensure adequate nutrition if you work away for a week.
Very few jobs or schools don’t allow for tea breaks or a chance to slip away for 2 minutes. Here, liquid calories become you friend. If you can’t consume solid meals due to your circumstances simply fill a shaker in the morning and sip on it when you get a chance

100g chocolate whey powder
50g peanut butter
100g oats
One banana
10ml flax oil
Water

How many calories is this?
1250, yes that’s half to one third of your daily intake in one shake loaded with quality macro and micronutrients and so easy to store and consume, 5 minutes to make in the morning and can cost very little to make

So no more excuses here. Most simply lack the application rather than it being impossible to get the food in at work.
PS, expect the stupid comments in the office when you drink this from the uneducated. I have heard everything from ‘steroid shake’ to “are you sure you should have that stuff” Get used to it, the general population are brain washed by strange ideas on eating habits and rarely state anything that is beneficial to your progress, just smile and offer them a Jaffa Cake.

I can’t grow I think I need steroids

I abhor this mindset in beginners. If you are a newbie and have read the article this far, steroids should be the last thing on your mind. Gains can be easily made by the natural athlete and your knowledge base needs enhancing long before you even start to think about hopping on the juice. If you think PCT is something to do with politics or consumer law you too will fit into this bracket. Train, eat, rest, train some more and see where it takes you. I am not going to state X amount of years before you hit the gear but let’s not even go down that route. Food is your friend for now
Please note, muscletalk is not a site for discussing the sourcing and pricing of steroids. The laws of your country will also dictate the legality and possession of such substances.
Please read the rules of the board too
http://www.muscletalk.co.uk/disclaimer.asp

“It’s easy for him to look good, he uses steroids”

If you are naïve enough to think this we have serious issues. Steroids are simply the icing on the cake for many, and those who do use them responsibly would still look damn good, be strong and powerful if they were natural. Don’t hate them. Don’t make this the focus point for your short comings. Stick your head down and put the hard work in they did when they were in your shoes. You too will have your day and you won’t want others uttering the same sort of sentiments regardless of whether you decide to use AAS or stay natural. I once heard a guy say Chris Boardman won the cycling in the Olympics because he had a Lotus bike. The guy trashed everyone on anything he rode. If he turned up on a shopper with a basket on the front he would have won the gold. He was awesome, you can be too one day if you keep at it. I accept there may be misuse of steroids at the recreational trainer level but this is the case in many facets of life, it’s not your problem, move away, move on and worry about your own progression.

“Its not always about being the best, it’s about being the best you can be”
A motto I thought up and live by

This big guy in the gym told me……….. and I read in this magazine….

Again, if you have an idea, run it by the guys here on the site. Bodybuilding is open to so many media hyped theories that simply try and re invent the wheel. If I had a £ for every time a young lad has said “I read about this 6 pack in 6 weeks in ****** magazine” I would be loaded. Most of these theories come from heavily marketed commercial, non specific magazines aimed at the masses who want a quick fix. Some have their place, but very few. There are many ways to skin a cat as stated before but there are some scientific principles to training and diet that are almost set in stone. Almost, I do say, but generally if it sounds easy and too good to be true, it is likely to be that way. Remember most magazines are profitable businesses and need to sell copies, they have to try and re invent the wheel each month to keep the punters coming back. They pretty much told you the real deal back in issues 1, 2 and 3 and are now looking for new ideas, when they should be spending time talking sense.
My theory on these magazines continues below:

I dislike the majority of these wishy washy publications but they do offer people something better than they are doing in the main

Most people who pick up a copy eat rubbish, don't train and binge drink (bit of a sweeping statement but certainly evident in the UK) and they make sustainable changes to their regimes. muscletalk and many other sites have a notion of perfection, something I think is good as if you are going to slip you only slip to 70-80% 70-80% of perfection which is good and will still yield nice results. whilst some of the articles in the magazines are good, lots is factually incorrect and their diet and training suggestions are nowhere near 100%, so if a guy only manages 70-80% of that he is not really going to benefit IMO

For example, the editor of one such magazine suggests mars bars for bulking, meals that don't contain protein and there is no mention of EFA’s....for most that is a better starting point but far from the optimum scenario and will lead to questionable results.

Luckily, muscletalk is a non profit making, no bullsh1t site full of people who love training and are not here for the $$$, simply to help others.
Therefore nothing is glorified and help is there and its the truth instead of reinventing the wheel each month to sell copies, "6 pack this week, Porsche next and supermodel orgy if you get a moment” These magazines, as I have stated time and time again, are great when you can't decide which razor and after shave to buy, but for top notch no crap advice, muscletalk is the place and the interaction is second to none.

The ideas of many recreational gym trainers are often a little bizarre too, so if in doubt ask here and you will get a cross section of opinion from seasoned trainers and professionals in the industry.
Just because the big guy down the gym is in shape it doesn’t mean he knows what he is on about. Physical appearance has little to do with knowledge and there are often so many other factors as to why he looks good, rather than them knowing how to train and eat.
On the flip side, listen to people regardless of whether they look in shape or not, then bring the info here. As stated, physical appearance has little to do with knowledge so don’t completely disregard those who don’t look the part. Take the information away, have a read on it and post up your findings and theories. Take the info, put it together and make a logical conclusion.
One of the most inspirational members on the site here started off far from ‘amazing’ in terms of physical appearance. Would I listen to anybody else? Not when he chucks his 0.02 in to the mix. Never judge a book buy its cover. Whilst we are talking books, this is where I got a lot of my knowledge from and constantly refer to it. There is no hard sale here but well worth the money

http://www.muscletalk.co.uk/ebook.asp

For the same price as a tub of protein you can arm yourself with a range of knowledge on growing the real way.

I can’t get to a gym what should I do?

Train at home. A cheap set of plates, barbell and dumbbells will be fine for most compound movements and expensive equipment is certainly not required. Bodybuilders of yesteryear didn’t have fancy state of the art kit and some of them managed to look ok
For help on making a home gym, the link below will give you some ideas. After travelling Eastern Europe and seeing some of the gyms there I strongly believe if you want to lift weights and build a physique, you will.

http://www.muscletalk.co.uk/article-home-gym.asp

I play football, I don’t need to train my legs do I?

I have told myself I won’t swear in this article, although I am very close here. Train your legs. Unless you have a medical condition that stops you, which doesn’t include “I hurt my knee when I was 12” you must train your legs. I am aware you can’t see them in a night club but trust me, when you take the woman of your dreams home and she sees you have chicken legs you will get laughed at. Bodybuilding is about building the body, the body includes the legs, use them and train them. Yes, it hurts but there are so many benefits of training legs it makes it worth it.

Some of my favourite excuses
“I play football”
“I have naturally big legs”
“I hurt my knee when I was at school”
“I have to stand at work so I can’t train them”
“I haven’t got the time this week”

Blah blah blah
Shut up and squat. If your bench press is bigger than your squat be ashamed of yourself and do something about it before someone asks you to play Johnny Bravo in a film remake.

How fat am I?

Most people in the fitness game love numbers, this is the case with body fat especially. If you are heavily overweight the requirement for numbers IMO is minimal. Just ensure, by employing the techniques above, you make changes to your lifestyle and diet to reach your goals. You can post a picture below for some ideas on your body fat from the members

http://www.muscletalk.co.uk/General/forumid_19/tt.htm

Or if you want some methods of testing body fat levels, we have a great article here

http://www.muscletalk.co.uk/article-body-composition.asp

For me, numbers mean little, use the mirror, a tape measure and go on how you feel and how your clothes fit. Many handheld gadgets and scales offer inaccurate results and should not be taken as gospel.

I want abs, and I want them for my holiday next week, help me!! do you have an ab cradle i could borrow

Again, I am going to give you the reality pill opposed to any magic diet pill. It didn’t take you one week to get fat; it isn’t going to take you one week to get ‘ripped’. If this were the case we would spend 49 weeks of the year eating cake, diet down for one week and spend two weeks wowing the ladies on the beach. No, not happening, simple as that
Abs generally become more visible when body fat is lowered. People can have abs showing at higher body fat states than others and a ‘built’ mid section will become more obvious even when body fat is not excessively low. Train the abs like you would train all other muscles. High weights, low reps. There is not even a massive requirement to directly train them as you can often rely on compound movements such as deads, squats and similar to stimulate growth. 100 crunches every morning before your run in soft sand and raw egg whites is simply Hollywood and certainly not required or even productive at that. Stick to the basics and have a read. There are plenty of topics on the site.
Just to point out. I have a client who has 15% BF and has a great set of visible abs, I have one at 8% with no visible abs. So it's often down to body fat but not exclusively. A good midsection is often simply lurking under a layer of subcutaneous fat. Weighted crunches and hanging leg raises would be my choice of exercise if I was forced to suggest isolation for the abs but in all honesty deadlifts, squats and SLDL’s are adequate for a strong midsection. Diet, cardio, compounds.

My parents think bodybuilding is bad for me, what should I do?

This is more aimed at the younger ones looking to get into the iron game but has a little for everyone to take away.
Respect for your parents is key and even more so if you are financially dependant upon them. I am not going to preach on this topic as I am a personal trainer and not a shrink or your parent. Parents have concerns, muscletalk is not exclusively for trainers and educating your parents by introducing them to the site may aid you in your struggle to convince them this is a positive lifestyle to lead. My parents were sceptical when they found out I was ‘pumping iron’, but after suggesting I would give it up for alcohol, recreational drugs and casual sex, my mum came home with a copy of a Bodybuilding magazine and a roast chicken under her arm. Bless her.
There are plenty of parents in similar situations on the site and question can always be asked by them and in return answered by others who have experience. Get your parents on side by exposing them to fact and it can be beneficial to all. You never know, they may even join you in the gym or give you a spot in the garage. If you
are very lucky they may buy you some magic beans for Christmas instead of socks and nuts, although for me I would take a nice selection of nuts over most of today’s supplements. (here is another chance to search on the benefits of EFA’s and omega fats)

When will I see gains? I have been training 3 weeks and I look the same

This is a hard one to answer as there are so many factors involved in building a quality physique. Newbie gains appear fairly quickly in the main and a period of 6 months on a well planned training schedule and having an appreciation of diet and rest will bring a change in your physique. Due to the de-conditioned state of the body both aesthetic changes and improvements in general fitness will be noticeable in the early stages of structured training. Like the 6 pack theory, if a good body could be achieved in a month or so more people would do it just in time for their summer holiday. This is a lifestyle, not a quick fix. “A dog is for life, not just for Christmas” so I hear. Pretty much the same thing, training is for life and is a lifestyle, not an easy thing you can buy on eBay.
Muscle maturity, thickness, depth and definition can then be focused upon as you employ the methods of periodization listed above. Being huge and ripped is not something that comes easily but when you do get there, my god it’s worth it, or so I hear anyway.

My excuse why I can’t train is……

Heard them all before, next

My mates are off for a pizza tonight, do I have to stay in?

You certainly do not. Go with them. One meal doesn’t make you weak or fat, its constant abuse that does this. If you are worried about calories you may wish to have something else off the menu or keep the portion size within reason. Substituting reality and friendships for a perfect body is not worth it in my experience and opinion. Factor in this treat meal and ensure it doesn’t become a staple part of your daily diet, but allow yourself a treat. This keeps things sustainable and you are less likely to binge out as result which again IMO is often more detrimental both physiologically and psychologically.

After the pizza, the lads are off clubbing, can I go and drink?

Again, yes you can. It’s about moderation. There is no doubt when alcohol is consumed in large quantities will hinder muscular gain and jeopardise fat loss. If you are getting drunk week in and week out then you may struggle to reach your goals. If you have the odd one or two there is no real issue. Be a human and experience the joys of adult life. Alcoholic drinks are often full of empty calories, are calorie dense and have negative effects on testosterone levels. Issues with protein synthesis, dehydration and motor control can all occur with the persistent use of alcohol in large quantities along with a reduction in cardiovascular endurance. It’s your body, it’s your choice and you have to decide how much you want the body in relation to how much you want to enjoy a drink. Since going cold turkey my training has become enhanced beyond belief with higher energy levels, better sleep, more focus and far more money to spend on supplements, I mean food. Food, not supplements.
A search on the site will give some accounts of people’s alcohol consumption and how they have factored it into their schedules.

http://www.muscletalk.co.uk/search.asp

Have a read.

I missed my session today, what shall I do?

One missed session at the gym is no real concern. If you persistently miss work outs your gains may suffer but one missed training session is not a major issue. Full body routines comprising of compound movements makes this even less of an issue too as the stimulation of all muscle groups does not suffer as much as a split. Just get back into the swing of things as soon as possible and don’t beat yourself up or try and do double the next time around.

PWO, HIIT, RTD, BCAAs, EFAs help i'm lost!!!

These acronyms will become second nature soon, for now you can have a read here:

http://www.muscletalk.co.uk/Training_and_diet_terminology_and_jargon/m_485902/tm.htm

They are pretty easy to pick up or simply ask a board member if you are unsure. When you get in the general forum it’s a whole new ball game when non bodybuilding specific acronyms are used. IMO and LOL are about my limit but PMSL and so on baffle me to this day.

I hurt after training, why?

DOMS, or delayed onset of muscle soreness is natural after a work out and will be a very real prospect when you start training. Learn to differentiate between this and actual physical pain. Soreness is natural and this may even continue long into your years of training. Muscle tears, joint and bone pain on the over hand may be something you need to address by visiting your GP for a diagnosis if symptoms persist. If you just feel tight a light stretch out may aid your recovery. Remember what we have said about an adequate diet too, you are what you eat and a well fuelled machine is better at coping with repair and rejuvenation than one filled with crap calories and infrequent meals, low on micronutrients.

My training plan is not working, why?

I hear so many people say “this is not working” after they have been on a new plan 2 weeks. How do you know it doesn’t work? Were you expecting a phone call to appear at the next Olympia after 2 weeks? Run the course of the plan and decide from there. Many gains in terms of strength and size appear later in the plan and rubbishing it in the early stages can be a mistake. This is the same with a cutting diet and cardio schedule, more so in the middle phase after the initial water has dropped off and ‘weight loss’ slows. If you are unsure, stick the routine up on the forum with your concerns. If after 12 weeks no gains have been made it may be an issue with your training or simply short comings in your diet and any other areas or required application. Big picture guys. Generally plans that are approved on the forum have been successful for the members. Stick with it.

What happens if I stop training?

Muscular atrophy can occur as soon as two weeks after the last stimulation. The old ‘use it or lose it’ theory is very true and a body can easily return to a ‘de-conditioned’ state when you give up training. This does not include your summer holiday, enjoy that. If you do need some help with that, the link below should provide some info
http://www.muscletalk.co.uk/newsletter-0605.asp

Although this link may aid you a break is fine in terms of both psychological and physiological well being.
Don’t think just because you did 3 months hard work those guns are going to stay there for ever, it doesn’t work like that.

In conclusion:
I think that most are bases covered, I’m sure there are some things to add and I will update when my brain kicks into gear, but for now I hope that has given you an idea of the iron game for newbies and those returning after a lay off.

PS for those returning Arnie didn’t win Olympia this year and the Weider training wall chart is probably worth a bit in the antique section of eBay. Keep your mind open and your mind focused.

Enjoy training
Peace
Steve

The Original Post can be found here: http://www.muscletalk.co.uk/m_2276151/tm.htm