Matt Rogers
Master Don Juan
- Joined
- Jan 18, 2003
- Messages
- 618
- Reaction score
- 4
Here is some advice for newbies who have never lifted a bar before. There is some good advice on this forum, but little aimed at people who have never touched a weight.
1) Learn how to perform the big exercises. Squats, deadlifts, bench presses, pulldowns, shoulder presses. Start with a bar and add around 5lbs a workout until it starts to get tough. Work on your flexibility stretching every day as this helps avoid injury and lets you do squats and deadlifts properly. It will take around 6-12 weeks before you are working hard and stimulating muscle growth. But it is worth the wait as when you have mastered the technique, have developed the flexibility and are working hard, then you will grow like a weed.
2) Once you have got to the stage where you are working hard-so that you are near failure on the last few reps of the set-add food. Eat 3 big meals a day containing a source of protein, a big serving of carbohydrates, some vegetables or fruit and some good fats. Between meals drink 1-2 quarts of milk and add a few sandwiches (tuna is good).
3) Aim to add around 1-2lbs a week. Any more will be fat. If you are not gaining this much, add more food.
4) Don't omit the 12 week preparation period. Without it you will probably get injured-trust me I speak from experience, and certainly not gain as fast.
5) Follow this program
Squats 3x10
Shoulder Press 3x10
Deadlift 3x10
Pulldown 3x10
Bench Press 3x10
Crunch 3x10
Add 5lbs to the bar whenever you can do 3 sets of 10 in good form.
Some brief form advice:
Squats: Hold the bar on your upper back and let it dig in to the natural padding you have their. Have your feet around shoulder width and pointed slightly out. Take a deep breath and sit between your legs until your upper thighs form a right angle. Then push from your heels and return to the starting position. You will bend forwards a bit, but keep your lower back flat.
Deadlifts: Stand up with the bar on the floor. Squat down until your hands come into contact with the bar which is positioned close to your shins. Your hands will be just outside your feet. Keep your chest high and a slight arch in your lower back. Grab hold of the bar and push from your heels until the bar comes to around mid-thigh level. Then pull with your back while continuing to straighten your legs until you reach the top.
Bench Press: Grab the bar at around shoulder width and slowly lower it down to your chest, pause for a second (no bouncing!) and push back up. Always get a spotter!
Shoulder Press: Sit in a bench set at around a 90 degree angle. Start with the bar at around your collar bone and push the bar over your head until your arms straighten. Then lower slowly to start position.
Pulldown: Start with your arms fully extended while you sit down in the chair. Pull the bar down while keeping your back still and pause on your chest and let your arms straighten.
The key is to keep it controlled at all stages of the motion
1) Learn how to perform the big exercises. Squats, deadlifts, bench presses, pulldowns, shoulder presses. Start with a bar and add around 5lbs a workout until it starts to get tough. Work on your flexibility stretching every day as this helps avoid injury and lets you do squats and deadlifts properly. It will take around 6-12 weeks before you are working hard and stimulating muscle growth. But it is worth the wait as when you have mastered the technique, have developed the flexibility and are working hard, then you will grow like a weed.
2) Once you have got to the stage where you are working hard-so that you are near failure on the last few reps of the set-add food. Eat 3 big meals a day containing a source of protein, a big serving of carbohydrates, some vegetables or fruit and some good fats. Between meals drink 1-2 quarts of milk and add a few sandwiches (tuna is good).
3) Aim to add around 1-2lbs a week. Any more will be fat. If you are not gaining this much, add more food.
4) Don't omit the 12 week preparation period. Without it you will probably get injured-trust me I speak from experience, and certainly not gain as fast.
5) Follow this program
Squats 3x10
Shoulder Press 3x10
Deadlift 3x10
Pulldown 3x10
Bench Press 3x10
Crunch 3x10
Add 5lbs to the bar whenever you can do 3 sets of 10 in good form.
Some brief form advice:
Squats: Hold the bar on your upper back and let it dig in to the natural padding you have their. Have your feet around shoulder width and pointed slightly out. Take a deep breath and sit between your legs until your upper thighs form a right angle. Then push from your heels and return to the starting position. You will bend forwards a bit, but keep your lower back flat.
Deadlifts: Stand up with the bar on the floor. Squat down until your hands come into contact with the bar which is positioned close to your shins. Your hands will be just outside your feet. Keep your chest high and a slight arch in your lower back. Grab hold of the bar and push from your heels until the bar comes to around mid-thigh level. Then pull with your back while continuing to straighten your legs until you reach the top.
Bench Press: Grab the bar at around shoulder width and slowly lower it down to your chest, pause for a second (no bouncing!) and push back up. Always get a spotter!
Shoulder Press: Sit in a bench set at around a 90 degree angle. Start with the bar at around your collar bone and push the bar over your head until your arms straighten. Then lower slowly to start position.
Pulldown: Start with your arms fully extended while you sit down in the chair. Pull the bar down while keeping your back still and pause on your chest and let your arms straighten.
The key is to keep it controlled at all stages of the motion
