Sunday, May 29, 2011

For beginers!

Some notes for beginners :

- Focus on using proper form when working out. Do not increase the weight so quickly that you are unable to perform the movements properly.

- Compounds lifts (Barbell Bench Press, Deadlifts, and Squats) should be incorporated into your routine. They are great exercises that will give you the best results.

- Don't be intimidated to go into the gym. No one will laugh at you. Everyone is there for the same reason that you are. Most people will be too preoccupied with their own workout to even have the time to look at you anyway. Just think, everyone started somewhere.

- Lifting does NOT stunt your growth.

- Rest about 1 minute in between sets

How do I gain weight?
Also known as bulking, you simply gain weight by eating more calories than your body uses throughout the day. You may have to experiment a little to find the number of calories that you need to eat, but try about 3000-3500 for the first week. Try to gain .5 to 1 pound a week.

How do I lose weight?
Also known as cutting, you lose weight by eating less calories than your body uses throughout the day. You may have to experiment a little to find the right number for you, but try around 2500-2800 calories. Try to lose .5 to 1 pound a week.

- Cardio should be done at least 2 days a week IMO. You may be getting stronger muscle wise, but you shouldn't neglect your heart. Cardio is also an efficient way to burn off calories and keep away fat. Try to do at least 2 days of HIIT cardio when you are bulking and at least 3 days of HIIT cardio when you are cutting.

What is HIIT Cardio?
High Intensity Interval Cardio. To do HIIT, just walk for a minute, then run for a minute, and keep alternating between the two for about 15-20 minutes. Try to run hard enough so that you are winded when you walk.

Stretching is extremely important before and after you work out. If you take 3-5 minutes to stretch before you work out, your workout will be safer and there is a smaller possibility of you getting hurt.
here is a list of different stretches -

Warming up
Warming up for exercises is also important. I only warm up for the three compounds that I mentioned above. First, walk on the treadmill for about 5 minutes to get the blood pumping. Then, you should stretch(there is a list of stretches right under this). Then, begin with a weight that you can easily do for 15-20 reps for 1-2 sets. After you finish doing this, work your way up in weight until you comfortably reach your working set. Try not to tire yourself out while you are warming up though.
For a more detailed explanation -

Breathing properly is very important while working out. Breathe out during the effort phase of the exercise. For example, you would breathe in when bringing the bar down in a bench, and you would breathe out when you push the bar up.

Every week, try to add on 5 pounds to your compound lifts without sacrificing form. Also, add weight on for your other exercises too; however, these other exercises, such as lateral raises, take time to make progress in.

Don't sacrifice your form to lift heavier weights. You'll make more progress BB curling 70 pounds correctly (without swinging your back or moving your elbows) than by curling 90 pounds like a dumbas*.

My metabolism is the reason I cannot gain weight...what should I do?
Your metabolism may be a little faster than someone else?s, but you can still easily gain weight by eating a little bit more. Stop using your "fast metabolism" as an excuse. You're the only one who can change your physique.

How do I get abs?
Abs are made in the kitchen. Cutting down to a body fat % of around 8-12 % body fat will get you abs. Cardio and diet will get you abs.

What should my diet consist of?
Try to eat at LEAST 1 gram of protein for each pound that you weigh ( For example, a 160 lber would eat 160 grams of protein) every day.
See what works best for you, but I do 50% carbs, 30% protein, and 20 % fats.

What should I have to eat after I workout?
Make a protein shake with whey protein, and a lot of simple sugars. You may think that simple sugars are bad, but right after you are done working out, your glycogen stores are depleted and eating simple sugars that are high on the glycemic index will result in a rapid insulin release that is beneficial to muscle growth.

- Try to get at least 8 hrs of sleep every single night. Although you can still gain muscle with less than 8 hours, you will not be gaining as much if get less than 8 hrs every night.

do NOT work out every single day of the week. Your muscles grow when you are resting, not in the gym.

do NOT work out the same muscle more than twice a week (besides Calves, Abs, and Forearms if you want)

Routine Change
Make sure you change up your routine whenever you begin to plateau. You need to shock your muscles into growing.

- Don't train your shoulders or your triceps the day before you train your chest.

Noob gains
- When you first start out, you will see great results and your strength will increase dramatically. However, yow will stop receiving noob gains after some time. Don't be discouraged when your results begin to slow down.

- Squat Parallel - this is parallel -

When is the best time for a whey protein shake?
- when you first wake up and after your work out

How can I make my protein shakes taste better?
Make a shake with milk, whey protein, fruit, and juice.

Does smoking affect my gains?
Smoking doesn't affect your muscle gains, but it obviously will affect your health over time. Also, it will affect your ability to do cardio. It's your decision to do whatever you want.

Although you do not need to do these things, I find that they help me a lot.
1 - Bring a notebook to record your lifts every day so that you can add weight and remember what you did the following week.
2 - Until you are able to get an estimate of what you eat in your head, writing down what you eat everyday in a notebook, on your computer, or even on is helpful.
3 - Take progress pictures every month to see how you are doing.
4 - Set realistic short term goals.

Some commonly asked questions in the Forums:

How do I increase my bench press?
There are many ways to increase your bench press. Most importantly, if you gain weight, your bench will most likely go up if you are doing everything correctly. Try to switch up your routine. For example, you can switch to DB's or BB's for a month. There are many articles on this website alone that specifically focus on how to increase your bench. Just google.

Why have I stopped progressing?
There are many reasons why you have stopped progressing.
1 - you do not get enough sleep
2 - Your diet sucks
3 - You haven't changed up your workout in a while.

What foods are inexpensive and high in protein?
1 - tuna
2 - peanut butter ( also has healthy fats)
3 - cottage cheese
4 - milk
5 - microwaveable meat
6 - Salmon
7 - turkey/chicken breast
8 - Almonds, Peanuts, Cashews
9 - Eggs

Should I eat Mcdys every day because its burgers are high in protein?
No. Mcydys is very unhealthy. Watch supersize me if you are skeptical. The protein from mcydys sucks anyway.

What's my body fat Percentage? Just look for someone with a similar build to you.

What body fat % to see abs?
It varies from person to person. Under 12 percent usually.

Why do my forearms hurt when I am doing Bicep Curls?
- Most likely because you have weak forearms. Try to strengthen them with forearm exercises.

I take 57381578 supps but I don't see results? Why is this?
Because your diet sucks. A good diet is more important than supplements. Supps only benefit you if your diet is in check.

I'm going on vacation for 1-2 weeks. Will I lose all my muscle !?!?!??!?!?!?
No, you will not lose much, if any, gains during your vacation. In fact, it's good to take a week off from working out at least 4-6 times a year. Just make sure that you focus on eating a high protein diet while you are away and you will be fine.

I hate how my gym is always packed. What should I do?
Ask someone to work in with them.

I hate people who curl in the squat rack. What should I do?
Stop whining about it on an internet forum. Tell the person who is doing it. We dont care.

Im so alpha that I dont train my abs or my biceps. How alpha am I?
No one cares. It doesn?t make you cool that you neglect working out a part of your body because there is a stigma that surrounds it. Abs, or a strong core, are important for many of the important exercises that you do. Also, have fun growing your biceps from squatting.

Should I train my legs? Yes. People who don?t train their legs look stupid. Although leg day may be the most difficult day, it is the most rewarding in my opinion.
Reasons to train legs
1 - Beneficial to sports
2 - You won't look stupid(you?ll have a balanced physique)
3 - you'll look alpha

I hurt myself lifting. What should I do?
If the pain doesn't go away, you should go see your doctor.

I have stretch marks from gaining weight. How do I get rid of them?
There are many ways to get rid of stretch marks.
1 - let them fade away over time
2 - Buy certain creams, such as cocoa butter.
3 - Go tanning

What should I eat before I go to bed?
1 - cottage cheese
2 - milk
3 - casein shake
4 - peanut butter

Creatine? There -

Im skinny fat. What should I do?
You should bulk and cut later. Either that, or you can cut right away to skin and bones.


  1. good points stretching is sooooo key most people dont even understand lol

  2. Wow thanks man! I was really confused about what to eat and stretching, I really really appreciate it, take care, following!

  3. Stretching, good to see you realize this. You have really good tips and are knowledgeable I like reading this.

  4. That is one of the best points I ever seen! Please, keep giving us such news!

  5. I'm 20 pounds overweight, and I'm definitely going to consider this regimen. I've been slacking for about a year and I really feel awful about that. Thanks man.

  6. If you get muscle pulls or sprains, try a comfrey salve.

  7. That was so informative, great post, thanks :)

  8. This is the basic stuffs that people forget to do ALL THE TIME.
    Good job pointing them out.

  9. Very great tips, think im going to take them in use :)

  10. Great blog! Keep the posts coming, i enjoy reading them!

  11. Cashews have a certain oil in them too, which is considered a healthy fat. Their oiliness though is the only reason why we have peanut butter instead of cashew butter today... Cashew butter would taste so much better though...

  12. Very nice update and very true.
    Remember everyone that form is key. If you dont work on getting your form right and you fall into bad habbits you can really hurt yourself down the road as you lift more and more.

  13. Extremely informative, definitely coming here for all my exercise needs. Thanks a lot, going to follow.

  14. Cool tips, thanks mayne. Time to hit the gym.

  15. really nice post! thanks for all the info in one place man.
    William Shakespear | Poetry

  16. That's a great post, very very informative. Thanks for taking the time to write all of this.

  17. I've been looking for a guide like this. Thanks very much.

  18. i cant keep my eyes of your page mmm

  19. Wow, amazing info. I'm favoriting this page.

  20. Cottage cheese is so good for you, but urgh - I just can't get over the texture & off taste.

  21. Wow, thanks for that list bro, I have been looking for real answers instead of just "pay me for private training" type response.... good luck with the injury healing

  22. Love this post! So helpful, especially for me right now. :)