posted July 22, 2000 09:27 PM         

Also on a different note I have a lot of fat underneath the upperchest nipple area, and while not being so extreme as to make me look like I have d-cup breasts, I am very eager to know if there are any excercises that can help me lose this (as out of all the bad features on my body i consider this to be the worst).

Finally I have trying to build up by biceps and triceps and do 10-15 minutes with a 4kg dumbell each night on each arm.

posted July 23, 2000 08:48 PM            

a set consists of reps and many people who bodybuild don't really exceed 12.

body builder-BB

BB do about 3 or 4 working sets which means you go to failure(the point where you cannot lift any longer on a specific weight).

Stay away from negative, forced, high reps(30+) for about a year

Don't believe you need to shock the muscles into groth. you are already if you start lifting. wait a good year and a half before shocking.

Supplements are head games. just stay with caffeine(ephedra) for energy and protein after a workout.

Eat right.

if you plan to work out your whole body split it into at least 3 days a week with a day of rest between each.

now your routine.
this is just to get the feel.
do all of this on the same day for a month then start the 3 day a week thing and ditch this routine. only go once a week or every 6 days.

do 3 sets 1 with no weight about 20 reps the next with enough weight you would be able to do 20 with before failure at 10 reps then the last a 10 rep set to failure.
do this with

smith machine squats
flat bench presses
machine flyes
deadlifts(not stiff legged)
over head presses
cambered bar bicep curls
wide grip pull downs
rope pushdowns

that should do the trick for a beginner. look on the web for instructions on these excercises. the abs can wait. these will help you build a foundation. welcome to elite fitness and keep away from a guy named brumans2. continue to post with ?s

posted July 23, 2000 09:55 PM         

I am interested two know just 2 small things though.

A lot of people have said rest between workouts (i.e. days break) My woprkouts so far have yet to be 'intensive' , but is it better for muscles growth and nerves and stuff like that if you do take the break.

Less importantly does a rowing machine excercise biceps, triceps, leg muscles, chest and abs- thats probably a really stupid question but i just really wanted to know.

posted July 24, 2000 02:37 AM         

Read EVERYTHING you can get your hands on. I recommend reading Arnold's bodybuilding for men or even Weider's fully pictoral bodybuilding manual. They are both broken down into newbie, intermediate, and advanced steps. Weider has tons of information in it, lots of info. Also, there are literally thousands of internet pages about natural bodybuilding.

Next, see if you can buy or get someone to buy you a cheap free weights set and bench. FREE weights are KING! Machines and crap are good, but everyone should start on free weights in my opinion. I only use machines after I have done by free weight routine. Its also a lot easier and convenient to work out at home, rather than have to go the gym. When I first started I was embarrassed about trying to work out with others. Lifting at home gave me a solid foundation and kept me motivated. For under 300 bucks you can get a nice set.

If you're wanting to develop decent muscular development and strength gains, you must do HIGH weight LOW rep excercises. This is exactly the opposite of cycling or most any other aerobic activity. This is especially true for your arms, legs, chest and back. Push yourself to lift as much weight as you can with proper form.

About your abs, try sticking with basic sit-ups, crunches and hanging leg raises. Doing quite a few high reps every other day will rip your abs right out of your tummy. Ab machines are pieces of shit, that won't do squat. Your own body weight and support provide the best excercises.

For your chest, it sounds like you have a mild case of gyno (man tits). Its probably of genetic predisposition that gives you a little fat on your nipples. If you can increase the mass in your chest muscles, and then reduce your body fat through constant aerobics, which you seem to already do, you can probably eliminate or at least minimize them naturally. At worst case, you can have them surgically removed, but there is no drug that can cure pre-existing gyno.

And by working your arms with a fixed weight every night for what sounds like a pretty extended period of time, you won't develop much muscle at all. You need to increase weight and focus on specific excercises geared towards your goal.

posted July 24, 2000 02:37 AM         

Also for your first year....or at least first 6 months....compound movements!!!

By that I mean: Bench press, Squat, Behind-Neck Press, Barbell Curl, Deadlift, and Bent over Rowing.

If you eat enough protein and do these exercises along with some others you will be well on your way.