Don't laugh...

[devilman2465]

Alright...nobody laugh but I would really like to know the best way to start bodybuilding from the very beginning? I have done some lifting on and off for years now and have never made much gains. I was working out 5 days a week earlier this year but herniated a disc in my back by doing "T" bar rows with too heavy a wait. This caused me to stop working out for the last 6 months. Now I want to build some serious muscle! I want to get the fat off and put muscle on and I want to know how best to achieve this? What's the best diet? What are the best supplements? What's the truth about steroids? I figured this would be the best place to learn from those who have already succeeded in making great gains. So...how do I start serious weight lifting from the beginning?

 

[blackbeard]

welcome to 'ology..heres a routine from our own Pullin Big that will meet your goals..

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

 

[StoneColdNTO]

Welcome to the board !!

Hope you like reading, there are lots of great articles, posts, and just general information to be found throughout the site here.

Have fun and enjoy your stay........

 

[devilman2465]

welcome to 'ology..heres a routine from our own Pullin Big that will meet your goals..

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Thanks for the workout. Not to sound like a complete idiot but I'm assuming that when you say "2x4, 2x8, etc" you mean 2 sets of 4 reps, 2 sets of 8 reps and etc? I did say I was starting from the beginning and I don't want to misinterpret anything.

 

[blackbeard]

that is correct

 

[syko]

That routine blackbeard suggested works wonders! i did that routine for quite a while, and got awesome gains in strength and size! Just make sure you learn the proper technique before you go heavy. Once you have the form down, then AMP the intensity!

As for diet, i believe that you have to really figure out what you eat every day, and know the calories for maintenanace of your weight, then work from there to lean out or buulk..Im no expert on diet...