Brand New 2 BodyBuilding

  • Posted by a hidden member.
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    Sep 22, 2011 9:36 AM GMT
    I'm new to Body Building (about 1 year into it). Any advice for newcomers to increase lean muscle gains/mass without excess bf?
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    Sep 22, 2011 1:02 PM GMT
    Check out, for all ages and stages. Excellent workouts and tips!
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    Sep 22, 2011 5:37 PM GMT
    it seems to me that a lot of people who are just starting a workout program focus on the weights and ignore diet. depending on how fit you are when you start out and what results you're hoping to get, paying more attention to diet is crucial. if you're looking to gain muscle mass without excess bodyfat, the paleo diet seems to work for a lot of people.

    here's a great resource if you want to read up on it:
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    Sep 22, 2011 7:18 PM GMT
    Thx for your insight.
  • mmmship

    Posts: 152

    Sep 22, 2011 9:24 PM GMT
    I'm new to bodybuilding too. I've been working out for quite some time and started seriously working out last year or so. I want to train like a bodybuilder. I lift heavy and am doing some hardcore training techniques but there is still so much more techniques and ways of training that I've yet to learn. I wish I can have a trainer who is either a pro or even an amateur competiting bodybuilder to train me.

    Question: Is it too late to start powerlifting? I can lift heavy but not anywhere near a powerlifter. What can I do?
  • roadbikeRob

    Posts: 18403

    Sep 22, 2011 10:18 PM GMT
    Best of luck in your bodybuilding quest. Hope everything goes very well and please for your sake stay natural. Don't let any damned musclehead fool talk you into doing anabolic steroids.
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    Sep 22, 2011 10:20 PM GMT



  • Hunkymonkey

    Posts: 215

    Sep 24, 2011 9:05 AM GMT
    It's all about the right foods. To keep the fat off, you basically need to keep the protein up, focus on low-glycemic carbs except post-workout, and get some good fats in your diet. A good rule of thumb is 40% protein, 40% carbs, 20% fats. Eat five to six meals per day including protein (with a little bit of carbs) shakes. To prevent fattening, take the bulk of your carbs late afternoon or early evening (best if its after you train).

    Then, it's about proper training. If you are new, the first mistake is overtraining. That means too many exercises (so many guys do variations on variations of the same movement all in one workout and it's counterproductive). That also means don't always try to lift 100% of maximum. With proper technique and slow movements, you get a good result with, say, 80%. If you want to go all out, save the 100% for maybe the last set at 1 or 2 reps. Keep to two to three exercises per body part. Try a two or three day split routine. Get rest days. You will need them. I find that short, heavy workouts are the best for me. That way I can train a body part up to 2 times per week. Don't try to lift more than you are really capable of. You will injure yourself and have to stop training. The overall idea is stress and slightly damage your muscles so they will be forced to grow to compensate, but not to wear them out so they can't even recuperate.

    Be patient. I saw my first results on pecs in about 4 months. But I am a hard gainer. Bodybuilding isn't a short term thing. Think in terms of 1 year, 3 years, 5 years. Progress isn't always steady.