Hi William, Advice Would Be Great!! Total results: 6 Pages: 1 [ 1] |
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 ID: 192756 Posts: 20 | Date: 2007-06-14 08:32 firstly i just wana say that this forum is to get in contact with an actual
nutritional expert and body builder!! its a real god send!!
ok well im 15, 16 soon, (my stats are on my profile ) and 140lbs and im
looking to decrease my bodyfat around my stomach and ass. i have a pretty good 6
pack but its covered in a layer of fat i want to get rid of with cardio. i also
want to build muscle and pump out my shoulders with light weights and
calesthetics.
at the moment im compiling my own eating and training programme through my own
knowledge of nutrition (and Musle & Fitness magazines!!)
im just wondering what excersises are best for the following muscle groups:
bis,
tris,
major pecs,
traps (light just toned)
lower and middle back
the anterior, middle and posterior deltoids,
LATS
and bassicly all the abs (rectus abdominus, tendinous inscriptions, external
obliques and serratus exterior)
i know this is a lot to ask of you but ive had these questions for a long time
now and ive never known who to ask!
thanks!! |
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| Date: 2007-06-19 07:50 Hey! Good questions! Lets see what we can do with them. Sorry for the delay, by
the way, I was in India with no net access. Anyway, here goes.
To start with, as a beginner, the exercises to start with are different than the
more advanced methods you will use down the road. You are in a position, as your
age and fitness level, to first develope core strength and conditioning. Muscle
size and hardness will come with time and dedication. Muscle shape, to a large
degree will be genetic, however, until more developement occurs, you wont know
where you stand in this area.
For the first 6-8 weeks, I would recomend the following exercises to hit the
associated areas. These would be done twice a week each, with the body split
into upper and lower sections for the purpose of working out.
Upper
Flat Barbell Bench - Pec, Anterior and medial delt, triceps, lats
Incline barbell bench - Pec, Heavy accent on anterior delt, medial delt,
triceps, minimal lat
Barbell shoulder press - All three deltoid heads and triceps
Lateral raises - Primarily medial delt head, but still hits all 3, and light
trap work
Dips - Outer pecs, medial deltoid and triceps
deadlifts - All areas of back, including traps, also hits entire abdominal wall,
hamstrings and glutes - One of the exercise kings.
Pull-ups - Upper lats. middle/upper back and biceps
Lower
Squats - The entire leg and butt. Also abs and lower back...if you only do one
motion in the gym, do this one.
Leg curls - Hamstring and glutes
Standing calf raises - Hits the gastroc muscle of the calf, which is the one you
see
Seated calf raises - focuses on the soleus, the muscle under the outer calf that
ads size to the lower leg
Abs
Hope this is helpful!! Let me know if you need more info! Good luck! |
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ID: 192756 Posts: 20 | Date: 2007-06-21 08:46 thank you very much william greatlay apreciated!!
jut wondering should the squats, both calf raises and dips be weighted
lightly?
and also what would be the maximum weight i should bench?
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| Date: 2007-06-21 09:03 To begin with, you should use weights in all exercises that allow you to
comfortably reach a rep range of 10-15. Take your time and the strength will
come. For the first 4 weeks, do not try anything that you can not get at least
10 times as it is too easy to get hurt. Patience and perseverence will win out
in the gym.
The way to find the amount is basically through trial and error. On small muscle
groups, use no more than 5 Kg increments. In larger, stronger groups, like
chest, back, legs and calves it is ok to you 10Kg increments. |
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 ID: 200370 Posts: 6 | Date: 2007-07-16 23:57 Atlast I found someone who can REALLY guide me.. Hey William!! This is Karan 4m
India. well I have just crossed 40th spring this Jan,07.I dont smoke.booze or do
drugs and dont eat meat. I eat only mostly sweetwater fish,sometime seafood and
eat lots of vegetable,lentil(indians cant live without it..lolllllll),bitter
curd(indian yogurt).My height is 5'4" and my body weight is around 53-54kg.I
have a little fat around my belly if I relaxe but have packs(lolllllllllllll) I
guess. I dont get time to hit the gym nowdays( I used to workout from 5.30am-7am
3years back) as for my schedule but am planning 2 start again.Please suggest me
an IDOL diet,workout at this age to keep me fit and young. Wish to hear from u
soon. THANX & t c, |
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| Date: 2007-07-20 07:38 Hello karan!
Nice to see you on here!! I am going to Ahmedabad, India in August, it is a
beautiful country.
Now, as for the diet, I will be gald to help. First of all, I need to have an
idea of what you eat each day now. If you could write down whatever you eat over
the weekend, day by day, and then post it, I can get a feel for your caloric
intake today. Then we can go from there. the workout will be easy, however, I
need to know if you will be using a gym, or doing things at home.
Let me know!!!! |
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Total results: 6 Pages: 1 [ 1] |
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