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Author:  Warped Mindless [ Fri Aug 26, 2011 12:12 am ]
Post subject:  What ya think? [Pics]
This is currently me:

Image

and this is where i want to get too:

Image

Him and I are the same height, and both around 160 but he has more definition than me. Do I cut my body fat (while still lifting) or do I bulk up and then cut?

Thanks for the help, I'm pretty new to body building in general.
Author:  Serj [ Fri Aug 26, 2011 1:14 am ]
Post subject: 
You need to work on your chest a bit..
But try p90x... Stick to it and you will get results that you want.
Author:  GeorgePH [ Sat Aug 27, 2011 12:33 pm ]
Post subject: 
Quote:
You need to work on your chest a bit..
But try p90x... Stick to it and you will get results that you want.
Yes, work on your chest and guns [/sarcasm].

P90x is a solid program, but not the best way to bulk up.

Find a good, solid beginner program on a site like t-nation.com and stick with it for a few months. Eat lots of clean food and you'll be good. Don't forget to work your back & legs; focusing on your "guns" and chest is the worst think you can do to your physique.
Author:  deltakrisp [ Sat Aug 27, 2011 6:11 pm ]
Post subject: 
Work on your shoulders.
Author:  zappo [ Sat Aug 27, 2011 8:00 pm ]
Post subject: 
You look like youve got the same body type as me ( or what I use to be like)
Low body fat , super speedy metabalism , its awesome.

Focus on gaining size ( eating shit loads of carbs and protien)
Doesnt matter if your Bmi goes up a little bit when your gaining size because if your anything like me you will loose it in a matter of weeks and tone up quite fast

Follow a rigid workout routine 100% effort every day or dont bother at all
Typical hypertrophy (What you wnat to be starting off on )
(Look into strength training 3 months in and alternate between hyper trophy and strength)

Tuesday - Chest and Tries ( everyone starts on a monday less competition for chest equipment on a tuesday and you can get max effort out)

Wed - Legs + Weighted abs ( Important to keep your body in proportion and it releases shit loads of testosteroe and growth hormones)

Thurs - Back and Bi's

Friday - Rest

Sat - Shoulders , delts , wings etc

sun - Abs

Mon - rest

http://www.bodybuilding.com/guides/muscle-building for your basic routines

Its as pretty basic as it gets

You will see a difference and feel a difference within 2 weeks but realisticly your looking at atleast 9 months before your anything like that.

Hope this helps
Author:  Warped Mindless [ Sat Aug 27, 2011 9:55 pm ]
Post subject: 
I'm currently doing the Beginners Routine suggested on BodyBuilding.com forums

You can see the whole thing here: http://forum.bodybuilding.com/showthread.php?t=4195843

But bascially its the following three times a week plus ab training on days off:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
Author:  zappo [ Sat Aug 27, 2011 11:28 pm ]
Post subject: 
Thats got some parts of the strength training exercises id use , should try starting off with more hypertrophic exercises which is lifting heavy weights of isolated muscle groups so that they can be torn more by repeating different exercises on the same muscle group , have more time to repair and grow instead of working out most of your body in one go and repeating it again.Im glad to see that youve included your legs in that workout though , many people ignore legs :\

As I said you looked like the same Build that I did when I started out I would strongly recomend ( even if its after your 5th week ) moving onto more isolation exercises that focus on specific muscle groups . A quick search found this which looks about right http://www.muscleandstrength.com/workou ... ogram.html

Sets 4 reps 8-12
If your struggiling on the weight drop it and ensure your technique is right (technique> weight)

I always throw this in but I train with Rugby players in my gym and they know there shit and its worked/ working for me :)
Author:  GeorgePH [ Sun Aug 28, 2011 10:06 am ]
Post subject: 
To the OP - your routine right now is solid. For me, it would be far too taxing to do so many compound exercises in one workout, but for a beginner it's easier because you use small weights.

I already said it and I'll say it again: go to t-nation (http://tnation.t-nation.com/free_online ... of_tnation) and read the "advice for beginners" threads/articles. Best thing I can recommend for you.
Author:  Warped Mindless [ Mon Aug 29, 2011 6:32 am ]
Post subject: 
Thanks for your help guys!
Author:  feelingstronger [ Mon Sep 05, 2011 6:28 pm ]
Post subject: 
Read starting strength by mark rippetoe. There is a pdf online I believe. There are basically 5 major lifts to do to bulk up, squat, benchpress, hang clean, deadlift and press. And you should be doing 3 sets of 5 reps because thats the right amount for mass. Drink lots of milk. But read the book, it is very interesting and shows how to properly execute the lifts because the majority of people do not know how to.
Author:  Sandman666 [ Tue Sep 06, 2011 11:56 am ]
Post subject: 
dude key difference faber fights at 135, you are 160. Answer: cut 25 pounds if you wanna be in fight shape, 15 if you want to be at his everyday weight. it will ultimately make you more cut
Author:  targetz [ Thu Sep 08, 2011 11:29 am ]
Post subject: 
I totally disagree on P90X to gain muscle, because that program is designed for weight loss.
If you want to have the body of the 2nd picture, you will have to get some more muscular mass, and for that, you will need to lift heavy weights, something your probably don't have at your home.
Unless you have a complete Dumbell set at your place, I'd say join a gym for about 6 months - 1 year, lifting heavy weights and having a good bulk up nutrition, and then doing P90X for the fat loss.
Author:  Txacoli [ Mon Sep 19, 2011 10:42 pm ]
Post subject: 
Checkout leangains, people achieved amazing recomp with it. Training-wise, checkout visual impact, it explains well exactly what to do for different types of "look".
Author:  cesar [ Tue Sep 20, 2011 9:40 pm ]
Post subject: 
How is your training going man ?

Focus on taking weight and getting good shoulders/chest (really makes a difference on how people look at you). If you want to get bigger arms, don't neglect triceps as they make 2/3 of the volume of your arms.
Just eat very little fat in your meals and it will be enough, you're already lean. Workout results are 70% an output of your eating habits and 30% a result of your workout, as an average...

For abs, don't forget to stretch them after training, and to train lower abs and lateral abs. ==> http://imageshack.us/photo/my-images/97/prone.jpg/

A mistake I see a lot at the gym is beginners trying to do quick series, and bend their whole body to lift a lot. Lift the weight you can and do slow and controlled movements. It's the key ! (Observe guys that know how to work out).

Also, try to isolate the muscles you work and not bend your back etc. For instance when you work biceps with free weights, don't move your body and make only the arms work.
And finally I think you know this already but drinking water every day and during workout is a must, little by little. :wink:
Author:  SOUL_FIGHTER [ Wed Sep 21, 2011 3:20 am ]
Post subject: 
Quote:
dude key difference faber fights at 135, you are 160. Answer: cut 25 pounds if you wanna be in fight shape, 15 if you want to be at his everyday weight. it will ultimately make you more cut
Faber prolly walks at 160
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