Newbie needing some more help, thanks

[6(SIC)6]

Hey guys.

I'm back to find out some more info on weight training/muscle building from the experts. lol last time i tried this i got a lot of crazy replies, then i realised i'd posted it in the Anabolic Steroids forum, lol it was a fucking riot it was.

Anyway, i'll start with my goals, i want to simply get bigger, i want to be as big as (and this is the part where people flame me for various reasons) Edward Norton in American History X. THIS IS JUST AN EXAMPLE OF HIS BODY TYPE. I'm not a Nazi, and im not a stupid kid wanting to be like my hero, his is the only body type i can find that fits my goal.

Ok now that that is through with, heres my stats (please bear in mind i'm quite the newbie and not sure what to include):


Age: 18

Height: 5ft 11'

Weight: 60/65 Kg's, Maybe 70 or more by now

Previous weight/muscle training experience: I got into sit-ups once and gained quite a bit of muscle which i retain to this day.

Metabolism: HIGH (read: Fucking High)

Calarorie intake per day: approx 3500 (as suggested by a forum member here)

Books on the subject: Arnold Schwarzenegger Encyclopedia of Bodybuilding, Chris Ryans SAS fitness book

Ok, i'm getting a bar thingy for my birthday this year (Sep 3rd) and i was wondering what combination of weights should i get to put on it?? The books i have should tell me what sort of things to do with the bar, ie- lift it, so i'm fine there.

I was also wondering, how long should i have been working out my upper body before i start on my legs? (I dont wanna be a chicken legs)

Ok thats it for now, thanks ALOT to the people in advance who help me, it's you guys that are helping me through all this, thankyou.

 

[Drigo]

First I'm not exactly sure of the metric system but my guess is that you are around 155lbs.

So first off you need to lift heavy to target your fast twitch muscles. I would do no more than 8 reps to FAILURE and I do mean complete positive failure. 4 sets on each exercise, 4 exercises for large muscle groups, 3 exercises for small muscle groups. (large:chest, back quads,traps) (small:bi's, tri's, delts, hams, and, calves)

Most definitely TRAIN YOUR LEGS NOW!!!!!!! You will see an incredible improvement in core strength for upper body as well when you train your legs. And your wieght will go up alot quicker when you start building muscle in your wheels.

You can trian you calves and abs twice a week because of the different muscle fiber makeup that are in those muscles. All other muscles train only once a week. Don't trian for more than an hour per session, alot of new lifters train for like 2+ hours(I did it myself) and overtrain which eats up all your gains.

Nutritionaly eat 180grams of protien but no more, you could damage your kidneys, try and keep the protien clean, lean steak(like eye round), chicken and turkey breast, tuna fish, twice a week salmon for the omegas.
if you are consuming 3500 cals (keep track with a log alot people say they are but when they actually sit down and write it all down the calorie count is lower) 3500 cals(clean) is ALOT of food. As you lean mass increases you can up your protien intake.

Remember you are only 18 years old your body is still not done growing up let alone out. You will fill out naturally in the next few years, training will just enhance it. Good Luck. Any other questions pm me.

-E

 

[6(SIC)6]

Hey thats another thing, could someone explain to me the whole 'reps, sets' thing?? I really dont know what that is!

Thanks for the reply man.

 

[Drigo]

Reps= the number of times you lift the weight in a row(ie: bicep culs)

Sets= Each bunch of times you lift the weight together.

Positive failure is when you cannot lift the wieght without assistance. So if you are doing 8 rep sets that 8th rep should be the absolute last rep you should be able to do without assistance. That will insure that your muscle is completely fatigued.

 

[Dannyboy]

well uhmm Im new to this boards too but not to training, anywayz, I'm 18 too and look like this;

6'3" (i think, I use the metric system as well)
82 kgs

I've been training for five years now and I've always had trouble with bench pressing (very little progress). what to do about this. also, keep in mind I'm prob not as serious about training as you guys are, since I don't even pay attention to what food I eat, my calorie intake, etc. etc. but i'm willing to learn!

 

[Dannyboy]

someone plz help me out here

 

[6(SIC)6]

I'd love to help but anything i say could be dangerous as i have no clue what i'm on about.

Bump^

 

[absolute hardgainer]

6sic:

Firstly, you don't know whether you weigh 60kg or more than 70kg? That's a difference of 132lb and more than 154lb, I suggest you find a scale and step on it.

Secondly, I don't know how the heck you "gained" muscle from doing sit-ups?!? If you gained muscle then I guess the sit-ups you were doing had very little to do with it, other than firming your abdominals.

Thirdly: Are you in a gym or training with weights at home? If not I suggest you join a gym, just a bar isn't enough equipment for serious training.

Dannyboy:

You have been training since you were 13 with very little progress? Please post your routine, food intake etc to get some pointers on how to increase your bench. What do you bench?

hardgainer (!)

 

[6(SIC)6]

6sic:

Firstly, you don't know whether you weigh 60kg or more than 70kg? That's a difference of 132lb and more than 154lb, I suggest you find a scale and step on it.

Secondly, I don't know how the heck you "gained" muscle from doing sit-ups?!? If you gained muscle then I guess the sit-ups you were doing had very little to do with it, other than firming your abdominals.

Thirdly: Are you in a gym or training with weights at home? If not I suggest you join a gym, just a bar isn't enough equipment for serious training.

Yeah i should get on some scales, trouble is i dont have any, i'll go on this weight and height thingy at the supermarket soon.

Well all i know is my abs got bigger, nuff said.

I'm training with weights at home but its semi serious, i might join a gym later when i get bigger or i get some money, which ever comes first.

 

[McBainXVII]

looks like the aussies are all in here, can you explain what a static hold is??