Roger

If your starting bodybuilding, you have to find a good routine, 2 good routines are mark rippetoes, or bill starr's program, they are 3day split which have only compounds which is very great for building muscles if youre a beginner, if you are making youre on routine, make it mostly composing of compounds, dont put isolations until you have been bodybuilding for atleast a year, compounds are for shaping your muscles to get big, and isolations are for the finishing touches to youre muscles, the first thing you probly want is big guns and a 6pack, that can be acheived if you put hard work into it, for more definition you need a low BF% (bodyfat percentage), if youre very skinny you should consider bulking first, if youre fat have a cut then bulk, if youve finished your first bulk have a 12week cut, usually you dont lose anymore weight after 12weeks of cutting, only lose 1lb per week if you are cutting, if you lose more then that then your muscle goes away as well, and for your routine, the more workouts doesnt mean more better, stick to 3-5day split.

Bill Starr's Routine: http://www.geocities.com/elitemadcow...nts_thread.htm

Mark Rippetoes Routine (a write up): http://forum.bodybuilding.com/showth...ghlight=riptoe

Diet

Diet is very important if you have a great routine and a poorly made diet consisting of very low protein, low carbs, heaps of saturated fat, you will not gain any muscle, about 80% of building muscle has to do with diet, for a bulking diet you should get 20X your bodyweight in pounds, 1g-1.5g of protein per pound of bodyweight, more carbs then protein, plan out your meals for the week, have 1 cheat MEAL per week, if you find it too hard to handle 1cheat meal per week try 2, a cheat meal is a unhealthy meal for all the hard work you put into bodybuilding, kinda like a reward for your hard work. try to make 5-7 meals per day consisting of around 25g of protein, and 500calories per meal, if youre very skinny like around 100lb then still eat 5 or 6meals but have them very small, you need enough energy to keep fueling you through out the whole day, one of best sources of protein from food are tuna, it has 25-30g of protein per can, eat lean meat, meat has alot of protein as well, pasta has good carbs, eat veggies and fruits aswell. drink 1/2-1gallon of milk per day, drink 1-3gallons of water a day.


When you workout do too many sets per excercise, do 3-5sets, dont train too much in one day or else you might overtrain, and you wont gain any mass at all, if you powerlifting stick to 1-5reps, if youre bodybuilding 5-7reps is good, 8-12reps for endurance, 15-20reps for aerobics.

If you ever hit a pleutea try to break through it by changing your whole diet, and changing your workout routine, a pleutea is like when you are stuck at a weight, usually when you get used to the training (i tihknk i might have spelt pleutea wrong though..), the main equipment you need if your working at home is: A bench, a squat rack, barbell, dumbbell, weight plates, a belt, you can use a glove if you want (would be useful if your doing shrugs or deadlifts because the barbell will ruin all your skin).

By Roger

P.S im just writing this cause i want reps and a sticky

PainfulPleasure

Nice thread, I am going to create one similar.

j1r!!!

Thanks for posting this thread.

Rohalo3

DONT DO DRUGS!

Michael

Lift heavy ass weights (with good form of course), eat a lot of healthy foods and sleep a lot!

Kevsworld

Nice post!

Big Belly

I'd say for Body Building its the 6-12 rep range you want to stay in...

1-5 = Strength
6-12 = Hypertrophy
12-15 = LME (Local Muscular Endurance)