[SLCN.Kez]

Just make sure you hit your macros, bust your ass in the gym, and try not to get to fat when "bulking", and dont forget, after initial nooby gains it takes a loooong time to get anywhere in bodybuilding, gl!

[x5.NotoriouS]

lift heavy and take a multi

[terranmilf]

saw this great product on teevee that might be useful for you


http://www.southparkstudios.com/clip...fcake-beefcake

[NOM]

Substitute a chair for swiss ball after the gym.
Works out your abdominals while you play, and it fixes up your posture and it's fun to bounce on when you win games.
Don't get a shit cheepo one though, they don't last long and it's awkward to sit on them when they pop.
Spalding ones are really good,

Plus do stretches every 20 mins after the gym, less likely to build up lactic acid in your muscle

Quick Comments

Asrathiel:

Those balls are also really good when you're in labour, lol :P

[Mayo]

Please look up Mark Rippetoe's starting strength and go with that for the first few months.

Figure out a basic diet for you to fit your macro nutrient needs (Protein/carbs/fat) - There are plenty of guides around and sample diets to chose from for your weight/height/goals.
Invest in Multi Vitamin, Fish oil and if you get cramps (like me), some magnesium.

Protein powder like this helps too http://www.aminoz.com.au/optimum-nut...turers_id=9919

Abs/gains are made in the kitchen not in the gym, so follow your diet strictly!

If you need any advice or help you can talk to me directly on skype - chris.smith.tt or talk to Kez.

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SLCN.Kez:

HAHA SS

[DUCKVILLELOL]

To drop weight I've been on a low carb diet and it has been great - lost about 20-25kg over about 4 months, it's pretty cool. "In a nutshell" description of it here.

Quick Comments

	|Erasmus|:	damn google docs blocked at work... i'll look at that later though
	FLuX:	Google docs blocked at work? Where do you work, Nazi Germany? O.O

[VB_heathen]

Good work on getting into the gym. Most people don't want to take that step. I've trained MMA, Boxing, Muay Thai, Wrestling and BJJ and i suck at all of them but...i have been in gyms for a very long time. Weightlifting is one of my favourite things in the world. I think bodybuilding is silly. No offense to anyone here but the diets are retarded/greedy and the workouts just dont make sense to me (not functional for the real world). Here are some websites that i have used to my routines which is basically a 5x5 3 times a week. I've also dabbled with German Volume Training "GVT". That stuff is BRUTAL!

http://stronglifts.com/stronglifts-5...ining-program/

http://oldschooltrainer.com/

I chuck in morning cardio about 3 times through the week and once on the weekend if im feeling super keen and i dont hit the piss. If i get bored of running i'll do some boxing drills on my bag at home instead, sex is the best alternative to weekend running...just saying.

Squat/Deadlift/Bench Press/Overhead Press/Row/Chin-Ups/Dips/Crunches/Push ups/Bridging.

Don't let people confuse you with isolation machines, super sets, 3-4-5 day splits. Those lifts are ALL you need. Of course if you get bored spice it up.

If you start out focusing on perfecting compound lifts before wasting time on isolation You will be building your foundations to be rock solid. Strong core, back, legs and nerve signal pathways. I did that 5x5 program and had trouble deadlifting 100kgs properly. After about a year and lots of training I broke the 200kg mark and i only weighed 76kgs. Have a look see what you reckon. glhf mang

[BaKaiNu]

I find this thread really helpful for people who wants to get into the gym for various reasons. Should be a first read for beginners although more research should be done to supplement this infomation.

I'm putting a sticky on this thread so it doesn't get bumped down by others. Keep the helpful info coming. the community.

[eCKo`Tazerenix]

Also:

Make sure you ease into it. When I first started going to the gym, I smashed myself the first day and couldn't go the next two because it wrecked my body ahah.

Quick Comments

VB_heathen:

^ this.

[Mukade]

Had my first session the other day, went pretty well! Did squats, rows, bench press, and chins

[Mayo]

You doing full body workouts all the time?

You're hitting chest, legs, back with that.

Quick Comments

	SLCN.Kez:	Looks like he didnt take your advice and do SS, better bench him teehee
	Mukade:	Got it just now, will do it next time I'm there :)

[SLCN.Kez]

But seriously, if he is still in nooby stage full body workouts are fine

[Mukade]

Nah, it was all really light, one of the trainers just wanted to know where I was at I think

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SLCN.Kez:

forget trainers, they dont know shit.

[Mukade]

Hahaha, okay :P

[Mayo]

Kez, do you hate everything

[TABjornbrandr]

Originally Posted by PapaSmurf55

Nah, it was all really light, one of the trainers just wanted to know where I was at I think

There's not a problem with that at all - even for just starting out, the first few sessions can quite easily be full body just so you learn the major lifts for each muscle-group.

Good to hear you have some PTs with you, they'll be excellent in promoting solid form.

[SLCN.Kez]

ahaha nah not everything, just dumb trainers who teach their students to do squats on ****** bosu balls and good lord knows what else

*have never gotten a pt

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eCKo`Tazerenix:

I think you need better PTs

[Mayo]

Same stuff happens at gyms I've been to :P

[Chappo]

Just work your pecs and your arms, they are the the most practical muscle groups to work on and handily impress the wimmen at the same time.

Some exercises may look simple such as curls but they actually work some of the largest muscle groups so make sure to do plenty of them.

Don't worry about legs too much, just go for a jog a few times a week and that should be fine. A lot of people like to put too much emphasis on the legs, but best not to listen to them, they aren't very practical and girls just think you have fat legs. Not good.

If you have any more questions hit me up, I know a lot about this stuff.

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Myth.ForbZ:

As a gym junkie, I can confirm this.

[Mayo]

haha, quality troll Chappo.

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breadfan:

hahahaha