http://www.koreus.com/video/musculation-ko.html

t-nation

gl hf

basic power-lifting full body workout. you'll grow quick and build some strength which is a perfect starting point. something like starting strength, that's a tried and tested popular routine.

forum.bodybuilding.com you'll find it in the training faq section I think.

it's very short, used for all sorts of training methods and it's very easy. It involves the three core exercises, squats, deads and bench for workout A and squats, rows and presses for workout B.

doesn't matter what you do if you have never lifted properly before, you'll grow providing you eat and lift smart. push-ups are not going to do shit for optimal growth, and sit-ups are the most overrated abdominal exercise going.

don't read too much into stuff or you'll become obsessed and bogged down with irrelevant information that is not necessary for your needs.

ya dude. Did u read anything after "i want to start a routine.."

lets have a guy who has had back trouble do deadlifts! Plus a beginner!

Dead lift can make your back stronger.

Squats and deadlifts will make you grow like weed.

Just start veryyy slowly with low weights.

Power lifting ftw though. I like incline presses and Arnold presses more though. Less chance for injuries I heard.

laff

providing you're lifting smart with correct form, very very few exercises if any should present any type of injury.

he is already injured.

a beginner not doing deadlifts is an idiot

secondly, unless your back is properly fucked then performing correct deadlifts not do no harm as long as he isn't killing himself with silly weight.

if you are going to troll, then you should have at least trolled the squats.

Perhaps not optimal but pushups seem fine to me, body weight exercises build functional muscle evenly and situps are fine combined with crunches, got me to a six pack.

t-bon3: I think the most important thing is to do something you can stick with, don't kill yourself once or twice a week at a gym. Start off with sets of body weight exercises that you do every day and gradually increase the quantity, then move to free weights and machines once your body's in shape and you want to go further.

eating smart is boring
chocolate 4tw

truth

oh as for diet

just read about body types and find out if you need to eat like a pig or not.

if you do, then just eat _everything_ as you can get away with it. else just eat clean but eat a lot.

http://en.wikipedia.org/wiki/Mesomorphic

* Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; receding chin, usually referred to as slim.
* Mesomorphic: characterized by large bones, solid torso, low fat levels, wide shoulders with a narrow waist.
* Endomorphic: characterized by increased fat storage, a wide waist and a large bone structure.

I think I am a mix of of ecto and meso.
Most professional bodybuilding are pure Mesomorphs. They even grow muscle just by looking at weights. :)

I just do push-ups and pull-ups everyday :(
Those flying V muscles are growing man!

haha typical douchebag. Nothing about legs.

Buy me a Squat rack machine please :(

I do run though. Although I lack discipline.

Lol at your that plus for post though.

I'm not a bodybuilder.

Oh and I run hills. Best exercise that exists for legs condition and muscle tissue.

I don't train legs because I don't go to a gym, and pistols is just too hard. Bodyweight squats are a joke.

Can you do pistols?

http://www.youtube.com/watch?v=UdthWDUEKtY @ 1:27

If you can do that, then you are strong man :)

first exercise looks way harder to me actually :D

That ab roller? Very good exercise for abs and your core. It's really hard indeed.

i never understand the people who describe their routine like lift weights for their upper body and jog for their legs. not the same thing.

In the op "T-B0N3" said:

What i want is abit of arm muscles and abit of abs

Nothing was asked about legs. So I didn't give any advice about that.
Push-ups and pull-ups are excellent for that.

But I agree, train your whole body including your legs.

Yeah it's pretty comparable. I'll explain it like this. If you went for a jog... on your hands... you would develop some hella upperbody strength.
Well, Running is better for leg workout than pretty much anything else, and squats for your glutes maybe, though stair running is still better than even that.

ask cooller

dumbbells+chin-up bar...dont think it can cost u over 50e

I would advice this: http://www.kendallgiles.com/images/chinup_bar.jpg

I don't advice to buy dumbbells, they are too expensive. For 50e you will not get much. http://www.fitnessgiant.com/vtxchdu.html
I tried to buy them some years ago but they were too expensive.
Want to build muscle, LIFT HEAVY. 3 sets, 10 repetitions. Do not go till failure. Train like a animal sleep like a baby eat like a horse grow like weed :)

Don't worry to transform in some big bodybuilders. This can only be achieved by years of training and eating more than 5000 calories lol and probably steroids.

Going to a gym is less expensive then and other people can help you.

If you just want a bit of little muscle, do shitloads of calisthenics (bodyweight exercises) and run to burn fat.

Situps can cause back problems, So I would stop doing that. They are not very effective anyway.

Edit: Aaron said it all.

why not dumbbels??They are like the core of every fitness program...with dumbbels itself u can do 10-15 or even more exercises!Besides that he said just a bit of muscles its not like he is gonna buildup 20kilos, so no need for any pro equipment there. :P

http://www.fitnes-oprema.com/product_info.php...cts_id=476

http://www.fitnes-oprema.com/product_info.php?products_id=160

these simple items are enough and are 61e from a local shop.
Also for abs do mountainclimbers!!

http://www.youtube.com/watch?v=HSTK0XzbFN0

http://media.ebaumsworld.com/mediaFiles/picture/368417/941267.jpg

Even if you do steroids you still have to train HARD.

I think that's a good looking boy. I just don't like his shirt, lip gloss and his earrings and too much gel :(

Get plenty of rest. Or you'll be doing all those exercises for nothing.

That's why those prisoners are big. All they do is lifting weight and rest rest rest. They eat 'cafeteria foods' (loads of carbs) and still grow like plants. Yeah rest is underrated.

LOL don't want to eat right .

You sound like you just want the brad pitt body. Skinny. I see you don't mention anything about the legs..

Look at Nick Auger or Sean Cassidy : Large upper body but untrained legs. Still they look really good and far from 'skinny'.

www.bodyweightculture.com register an account, the forums are filled with absolute gold on this subject. assuming you don't get a gym membership and want to train functional strength/bodyweight.

a door-way chinup bar is a great investment though, i bought one for a tenner like 5 years ago and it's still going strong. you can't really do widegrip though which is unfortunate but, you can do the best abs exercise there is which is a hanging leg-raise, then when you get strong enough transition onto L-seats, gymnast style.

but yeah, for no expense but your own time, if you read up on those forums i linked above a bit, you can quickly get a routine going which you won't need equipment for. the members do quite a lot of videos as well and they are very helpful if you post yourself.

lol T-B0N3. Best is to actually read on gym forums.
It's all about eating good(eat more calories than you use if u wanna grow). Training right(and hard). There are alot of good basic exersices with weights that you should do and you need to make them right.....

it's not rocket science, first of all get some knowledge from forums and sites like

http://startingstrength.wikia.com/ and
http://stronglifts.com/

plus a few that have been mentioned.

About 80% is eating right, that means lots of protein from different sources, good carbs from rice and pasta (whole wheat and all;P) whole wheat bread, unsaturated fats, no refined sugar etc. (read up on that).

GET A GYM MEMBERSHIP, training at home is a joke unless you have all teh equipment (dumbbells, plates, racks, benches etc)

Rest is startign with compound exercises, like squats (most important), benchpress, standing should press and deadlift! use low weights and learn the EXACT and PROPER movement before racking up, to avoid injuries.

buy (or dl) the book: http://www.amazon.com/Starting-Strength-2nd-M...amp;sr=8-1 for guides to thebasic exercises. these guys know what they're talking about-

well after all that, enjoy your growing self but don't expect wonders over night;D

over.

oh wait, i should have read your whole post, forget all that if yuo just wanna fag around a bit at home with push ups and all;p

the above is for peeps with a more serious approach.

sorry;D

starting strength and riptoes basics aint even complicated :(

if anything is a miracle program it's that stuff done correctly for a new guy :p I wish I knew what I know now back then when I cared and could be arsed to put effort in :D

ye i think i wasted almost a year or so with improper training. shit sucks :p

T-B0N3, what's your weight and length?

my length is 1.87 m dont know my wieght but i think its like 70-75 KG

Well, Arnold Schwarzenegger is 1.88m :D
70-75 KG isn't too bad either, unless it's all fat.

I still recommend hitting the Irons, you won't become huge of it unless you eat like a horse.

Get a Swiss ball to the sit ups and a chin up bar. I just got a Swiss Ball and it really owns

And go running a lot

running isn't good to build muscles

With running you train your most important muscle: The Heart.

yeah it's great to get in shape but i think he wants to build up visible muscles which running makes you go skinny but firm :)

Running alone will make you skinny indeed, unless your name is Mike Tyson.

that's untrue, it depends completely how you run, distance, or heavy + intense intervals eg. sprints.

the instructor at the gym told me running wouldn't help me get big ;p

the instructor at the gym also told me quite the opposite of what other experienced people with a nice build told me

gyms suck... just go do some boxing or kav maga... that'll tone you up quick enough :o)

the problem is i think that a lot of people like to copy the people who are "big". thinking that they are doing something right, and they justify stuff by using science. but i've had discussions with one of my friends before on this topic and he summarised it in a good way. he said, 'everyone has their own opinion about it, you see the problem is this, normally with science you test and measure - but this shit is hard to measure. so people imagine casual links, and most people end up getting superstitious thinking their way is best' Personally I really think that what he says is true so i've always been very cautious about taking advice or judging what I read. If you want to get good advice you need to not look at the bodybuilders or whoever that look awesome now, but the people who were fat, and look awesome now - reason being, these people who look amazing have the genetics or natural talent, so they could do most anything and look great. At the end of the day, for people like us just training and eating a healthy balanced diet is the key. nothing more.

doing a sport is the easiest way tbh.

How did you get your chin muscle then?

never underestimate the probability of stupidity B< /sigh

No, why would you underestimate the "probability of stupidty"? But isn't this thread about something entirely different?

42?

I think you specifically said arms and abs, so for arms I recommend you this:
-for biceps go for 3-4, even 5 times a week, between 5 and 10 sets and 10-20 reps on a set -don't be afrraid doing more than 10 reps for arms, because usually small muscle groups like biceps, and calfs (?) grow better from more reps (unlike chest and back for example)
when I say between 5 and 10 sets I mean you can do one day 10 sets, and the other day, if you feel your arms a bit tired, go for 5 sets only
exercise: I think dumbells works better than barbell for biceps, at least for me, so go for it
-on biceps, if the set of 20 reps is taking too long, you can make only partial reps

-for triceps go for extensions with the barbell, from sitting or standing, best exercise imo -I would recommend here partial reps too, to protect your elbow from injuries; you gotta consider the fact that triceps is bigger than biceps, so go for less sets and reps here, about half the sets and reps you do for biceps

abs -whatever works here, but I also recommend many reps, and between going for 5 sets 25 reps each and 2 sets only with 50 reps, I'd say for go for more reps, even if it is harder and at the end you will not be able to make many sets

in arms case I recommend freqency before intensity, and in abs case, the opposite

why do you suggest frequency over intensity?

It's about control.
First off, intensity and frequency are connected. In order to be able to keep a high frequency, you need lower intensity.
I'd say the number one problem with high/extreme intensity training is it affects frequency and training volume as well, so it really fucks up everything.
One big problem is about the recovery.
If you base your training on intensity things will be hard to control, you might get injured and usually muscles respond better from higher frequency. With too much intensity most people are lost on auto evaluation. Big effort require more rest, to the extend of getting into loss of muscular mass, because it, because you'll never exactly know how much you gotta rest. Each individual have unique recovery particularities, but higher intensity requires more time to recover, anyway, it's just that you'll never really know how much time you really need to recover. Even if you train extremely hard every time, because your body won't be recovered exactly the same, you will get into needing different resting amount of time, because your training intensity won't be the same, despite the impression you'll get you trained the same, to the limit.

About kilograms and training volume. Supposed you go for some extreme effort training exercises, something similar to heavy duty exercises. You'll go for training your muscles every 10 days. On day 11, you'll never know, was the pause enough to do it again, or you need more rest? Consider another training, based on frequency. How many sets did you do with heavy duty, for one muscular group, in ten days? Four or five? How about on a frequency based program? 80 sets? Do you really think muscles grow from 4 sets better than from 80, in the same amount of time, considering you are kinda skilled on your training?

I don't say you have to totally neglect intensity, but this must be on secondary role. Supposed you are able to do biceps with 60 kg for 2 reps, baseing your training on extreme intensity, on a regular basis you'll train your biceps once a week, 6 sets x 5 reps with 55 kg. The total weight you lift for biceps will be around 6x5x55=1650 kg. Supposed you go for a medium intensity, medium training volume and high frequency, this mean about 10 sets per training, 5 times a week, with 15 reps/set with 45 kgs. At the end of the week your biceps was lifting 15x10x45 =6750 kg.

I know that following this logics you may say that why not lift 25 kg x 15 sets every day, then, to get 10,000 kg a week or more, well I don't say you have to totally remove intensity from the training, doing this would develop another kind of muscles, based on resistance more than power, and this way muscles would not grow too much.

I was trying to theoretically explain a bit things going on, but I can't say for sure the explanations are right.

The best prove and the first thing who was pushing me into the conclusion that frequency is better than intensity is the fact that I trained and trained other people as well and the best and faster results were coming from moderate effort with big frequency and relativey high training volume.

yeah, it makes sense to me - it also reminds me of what Pavel Tsatsouline talks about in his book The Naked Warrior, the "grease the groove" method of training, Are you familiar with that?

From what I know, russians were trying all kind of trainings, including non-standard 4 hours of squat, with one set every half an hour[ed], also some russians were experiencing isometry, which gives you the possibility to get tremendous power, but as far as I've heard if it is practiced for long time it may produce heart failure
I did not get involved in other nonstandard training methods excepting isometry, and the training with very high volume and frequency, which I discovered with (?) my own experience

the name and title don't says me anything, I'm looking into it right now

burpies m8... they are the best, i'm sure after 20 you won't do anymore : D

you need to carb up!

How to build muscle??

Don't ask for advice on a computer game forum and probably best to speak to someone at the gym.

This is your body/health, not some game setting where the validity of the info is ultimately irrelevant.

Its probably the best advice you'll get here and of course from yours truly :)

Agree.
Although there is plenty of bodybuilding information on the net(probably too much), nothing beats a personal trainer.

most idiots in the gym have no idea how they got there in the first place

Maybe they did in 1987.

no, it's true.

and I respect them for it in a way, a major problem is people read way too much into something and end up with a wealth of information most of which is just too much for their needs. instead of just lifting smart and eating a fair amount of food.

"Don't ask for advice on a computer game forum and probably best to speak to someone at the gym"

I trained and coached all kind of weightlifting from about 1998 till 2006, and have about 15,000 hours of training to my "belt" so I am probably "one of those" at the gym, if not better


"Its probably the best advice you'll get here and of course from yours truly :) "
your truly what? love?

"the best advice"
no, failed

That's why I used the word probably :)

As a general rule of thumb, you're best off speaking to people about your health face to face.

I believe what you say, but that still does not chage the fact that listening to strangers over the net for health advice is a bad rule of thumb when there are tons of REAL PEOPLE who will give you this info, for free and face to face.

Its not rocket science, most fitness people will know this info.

and why is their word any better

outside of looks, which is no indication that they know what they're talking about

because who would want advice from someone who still aint finished their sql homework :P

true looks don't mean shit. there's absolutely no reason why fat internet programmers shouldn't be giving fitness advice.

there is a big probability he won't go for my advice anyway, so I better keep my time important, by not trying to teach him anything anymore

but he might get bad advice face to face as well as online, because imo it is very hard to get on really good training programs, whatever the situation
because on weightlifting and gaining muscles stuff there is a very bad habit which only a few into this business avoid it, I'm talking about the usage of steroids
usually "best" advicers out there are some guys on steroids everyone listen because they are big and people think they are big because their training programs are good, and so they write training broken programs for other people like everybody use steroids, and this is not good, because without steroids the muscular mass start to diminish in just a few days, especially when the guy is ectomorphic, so a beginner training all his muscles once or twice a week usually can't gain serious muscules, and there is written everywhere that training the muscles once or twice a week is the best way to successfully gain muscles

because the doping stuff, the whole concept of sport, competition, training and evaluation of human performances is fucked up

To build muscle a good program for arms are 3 sets of 3 exercises for biceps and 3 sets of 3 exercises for triceps. Each set you should do 8-10 reps.

Biceps you can do hammer curls, preacher curls and barbell curls.

Triceps you can do tricep extensions, close grip bench presses, and dips.

use a mirror to correct your movements

http://www.youtube.com/watch?v=J3HkXQt-Jm0&am...annel_page ownz

http://www.youtube.com/watch?v=UNvfTjMJqEE ownz too, but that's not the case

well im gonna stop doing situps since i noticed recently my back is getting worse lol. Gonna do some crunches instead. The reason i started with situps is cause my roommate used to do hundreds a day and got a nice sixpack.

Also im gonna try and read up abit on the Starting strength program as it seems something i could easily pull of

thx for the comments guys, but keep the advice comming if you got some more :)

continue to wank furiously

Unless you can discipline yourself to switch hands every second wank, you'll end up with Nadal syndrome : one arm much bigger than the other :p

steroids

ooh look at all the e-athletes rushing to give their expert oppinion

Error: You have already judged this post

FECK

I would reccomend to dive into this:

http://www.scribd.com/doc/14054/US-Navy-SEAL-...ness-Guide

And especially, read about basic principles of strength development at page 133.

Also, search youtube for "Calisthenics Kings".

Do quests, collect xp, level up strength. Ez.

you should spend some points on con though!

increase zerling musculatur

My advice would be to continue what you are doing and to stay away from gyms. You can build real strength without machines, dumbbells and your own body as weight are sufficient.

Eat loads. Squat, Bench, Deadlift.

signed

dare i say this?... p90x

BRING IT!

dont stop pressing play!

ROIDS!

http://www.youtube.com/watch?v=kDCxH88-9X8

all you need

eat meat
lift weights
get massive

go 2 tha muscle buffet dewd it has buff in tha name