Newbie in need of guidance

tech77

Hi.
I've just started doing some free weights to build muscle and I'm looking to be pointed in the right direction regarding good weight-training programs/supplements etc.

There's so much stuff online now that it's hard to distinguish between what's valuable and what's not TBH.

So are there any particularly good books/websites etc on weight training programs/diet/
supplements that ye would recommend to get me started.

The three main areas I'm interested in i suppose are
1) what free weight training programs I should do to build muscle?

2) what supplements I should take creatine or protein/whey etc?

3) diet ( i've read the sticky which was great but what other resources would ye recommend).

Anyway any recommendations would be great.
Thanks.

Lockstep

I heard good things about From Scrawny to Brawny.

But I'd reccomend joining a gym,
best thing I ever did, spent a year with no results. The gym helped a lot.

Crunch would be the one I recomend, they're very above board in my humble opinion

ecoli

i find that mens fitness is a magazine that provides good variaty of free weight exercise each issue and also advice and comparisons between suppliments. it also contains dietary articles every month helped me to build muscle big time
Best of luck!

tech77

OK thanks.
Anyone else with any suggestions.

Colm_OReilly

www.crossfit.com

You should be doing compound movements when lifting weights - squats, deadlifts, presses. Supplment these with bodyweight exercises like push ups, dips, lunges, and pull ups.

Stay away from isolation exercises and machines - they don't create the proper response to build muscle or they work your body in a way that's inefficient.

Can I ask is your diet spot on? I'd recommend www.thepaleodiet.com or something similiar. I fail to see why you should be taking supplements if your diet isn't in order. Unless you cannot get the proper food into you I'd stay away from them, and it's been extremely rare that I've seen anyone need supplements that a dietary fix wouldn't have solved.

Any questions just ask!
Colm

theKramer

Have a look in here: http://www.bodybuilding.com/fun/workout.htm

And then have a look here to explain what each exercise is: http://www.bodybuilding.com/fun/exercises.htm
It also has videos for most of the exercises, so U can see what they are.

If U havent done weights before, I would recommend that you get a program made by the gym that you go to. Its usually free, AFAIK.

I find anything made by EAS to be pretty good. Thats what I usually get.
For supplements go to: www.fitnessireland.ie

If U take creatine, make sure to take at least an extra 3 litres of water every day!!!!!
It works by trapping water in your muscles to help them recuperate faster, so that water needs to be replaced.

tech77

Thanks lads.
That bodybuilding.com site looks really helpful.
The videos are really good.

Also, I checked in Easons and there was hardly anything on weight-training and diet in their Health section.
Very strange.

Thanks.

Hanley

tech77 wrote: »

Thanks lads.
That bodybuilding.com site looks really helpful.
The videos are really good.

Also, I checked in Easons and there was hardly anything on weight-training and diet in their Health section.
Very strange.

Thanks.

Borders usually carry a copy of Brawn and Beyond Brawn, both by Stuart McRoberts.

If you're looking for a gym then Total Fitness is top quality.

Bu11et_Proof

I'm in the same boat at the moment trying to put on some muscle and finding some much information and getting a bit overloaded.

Alot of gyms I have gone to are just pay as you go no programs written up and you just have to make your own way.

Anyone know any good Gyms in the Waterford area willing to go through the while process with someone ?

tech77

Hanley wrote: »

Borders usually carry a copy of Brawn and Beyond Brawn, both by Stuart McRoberts.

If you're looking for a gym then Total Fitness is top quality.

Cheers.
I might check that book out.

#Smokey#

well the Westpoint in Blanch give you programs you just have to explain to the instructor what you want to do and how many days a week you can do and they will give you one to start off on.