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WHERE CAN I FIND A TRAINING PLAN FOR BIGINNERS

Posted: Mon Mar 09, 2009 8:24 am
by flynet
HI,

I'm trying to find the best possible plan for my exercise. I'd like to do proper bodybuilding and gain at least 10Kg in the shortest possible time.

I don't understand the manual for example: How many exercises per body part like biceps or chest,, and how many reps. Also start light or heavy?

How many days in a week? What is the rest between reps? Eat before training or after and what?

Is there someone who has a plan that work from beginning?

I am small man but have very fast metabolism. I was doing exercises at home but not many improvements.

I have very general idea but every one says something different!

Please help!!

Posted: Mon Mar 09, 2009 8:32 am
by pdellorto
Look here:

http://exrx.net/forum/viewtopic.php?t=3817


It's a collection of routines. Skim down to where it says "beginner routines." There are a few. Pick one of them, they're all selected from a lot of possibilities because they have been proven successful.

Posted: Mon Mar 09, 2009 8:34 am
by flynet
pdellorto wrote:Look here:

http://exrx.net/forum/viewtopic.php?t=3817


It's a collection of routines. Skim down to where it says "beginner routines." There are a few. Pick one of them, they're all selected from a lot of possibilities because they have been proven successful.
Thank you!

Posted: Mon Mar 09, 2009 11:04 pm
by Gantz
and don't forget that gaining muscle takes time. don't rush yourself. 10kg of muscle is a lot for smaller people. and for bodybuilding you also have to keep an eye on your diet too.

Posted: Tue Mar 10, 2009 5:01 am
by flynet
Gantz wrote:and don't forget that gaining muscle takes time. don't rush yourself. 10kg of muscle is a lot for smaller people. and for bodybuilding you also have to keep an eye on your diet too.
Any recommendations for the diet? What is good to eat before and after exercise? Thank you :eek:

Posted: Tue Mar 10, 2009 6:39 am
by hoosegow
10 Kg = what about 22 pounds? A average person can gain approximately 10 lbs of muscle per year. So that is 2 years of work to gain 20 pounds of muscle.

Rest about a minute between sets. Keep your rep/set between 8-12 no more than 12. I personally like Biotests Surge while lifting and a protein drink immediately after. I guess I could just add some 60 grams of sugar to my protein to get the same as the surge.

Cut down your cardio, and eat, but eat clean.

Posted: Tue Mar 10, 2009 12:56 pm
by Beginner
What about exrx.net full body and 2 day split workout templates? They aren't good enough or what?

Posted: Tue Mar 10, 2009 1:07 pm
by stuward
Beginner wrote:What about exrx.net full body and 2 day split workout templates? They aren't good enough or what?
They're good if you know how and when to apply them. When there are proven programs out there that fit your situation, why reinvent the wheel? It's unlikely that you will do as good a job.

Posted: Tue Mar 10, 2009 1:22 pm
by pdellorto
stuward wrote:They're good if you know how and when to apply them. When there are proven programs out there that fit your situation, why reinvent the wheel? It's unlikely that you will do as good a job.
That's exactly the problem with them. They take some knowledge in terms of exercise selection, choosing rep ranges and set numbers, rest periods, etc. They are a good framework but they're a bit sparse unless you've got enough know-how to make them work.

On the other hand, the routines in the "Some basic routines" sticky on this forum don't need much work. Many of them - like Starting Strength, the Mahler routine on bodybuilding.com, the basic bodybuilding routines, whatever...don't take ANY work. You just go and do them, and they are all complete. That makes it an easier tool for anybody.