Originally posted by: Nutdotnet
I'm agreeing with Centaur6 on that one. A vast majority of "trainers" don't have a clue what they are talking about. 99% of the information I have learned about diet, training, supplements has come from the internet. I wish I had done more research before I started working out.....I would have made a lot more progress.
EXRX.net is a great place that shows examples of exercises
Musclemag.com like I said before has a wealth of information and a ton of people who are more than happy to help you out with any questions need...but remember, the search function is your friend!
are their repost nazi's there better than ATOT's
Haha, not nearly as bad as here. MOST of the people there are more than helpful, however, alot of the things that beginners ask have already been discussed numerous times. That is why using the search function first will usually get answers much quicker than posting a question and waiting for others to reply.
i'm six four. i used to be six four 155 (yeah scary i know). now i'm six four 195. Here's how I got to where I am:
Protein-rich foods. I find it to be much easier to add weight then take it off than to add muscle without adding any fat. Peanut butter, milk, tofu, etc--but most important is that you eat.
The absolute most important thing for you to do is to work out using free weights, and to do lifts that involve moving two joints at the same time. I bought weights and a bench; it's not that expensive and it's certainly worth it. Not only is it cheaper than a gym membership, if the weights are right there you'll be more motivated to lift 'em
as i did it, and again most of my basis is empirical evidence stated above, here are the important lifts:
for legs, i did squats (muy important), roman dead lifts, lunges, and calf raises. the same day i'd do abs--since i was interested in gaining weight, i did weighted situps (situps with a big frickin' plate on your chest).
for upper body i did dips, pullups, shoulder press, bench press, standing rows. Sometimes i'd add curls.
The key is to start slowly, to make sure you stick to your schedule, to write everything down, and only add 5% a workout. If you're lifting to failure your first workout you'll hurt yourself.
Also, change your routine every now and again.
Protein-rich foods. I find it to be much easier to add weight then take it off than to add muscle without adding any fat. Peanut butter, milk, tofu, etc--but most important is that you eat.
The absolute most important thing for you to do is to work out using free weights, and to do lifts that involve moving two joints at the same time. I bought weights and a bench; it's not that expensive and it's certainly worth it. Not only is it cheaper than a gym membership, if the weights are right there you'll be more motivated to lift 'em
as i did it, and again most of my basis is empirical evidence stated above, here are the important lifts:
for legs, i did squats (muy important), roman dead lifts, lunges, and calf raises. the same day i'd do abs--since i was interested in gaining weight, i did weighted situps (situps with a big frickin' plate on your chest).
for upper body i did dips, pullups, shoulder press, bench press, standing rows. Sometimes i'd add curls.
The key is to start slowly, to make sure you stick to your schedule, to write everything down, and only add 5% a workout. If you're lifting to failure your first workout you'll hurt yourself.
Also, change your routine every now and again.
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