Total noob wanting to build muscle.

job seeker

Hi all.

Im a 21 year old male

Height 5/11

Weight 11 stone,

Im wanting to build upper and lower body muscle. Don't know where to start at all. what exercises should I be doing?. I'm also looking for advice on protein shakes.. I hope the above info may help..

Thanks.

conzy

Do an established 3/4 day a week program and eat like a horse.

Stronglifts
Starting Strength
WS4SB

What will affect your results more is nutrition, educate yourself, eat at least your bodyweight in kg * 2.2g of protein every day.

example, you weight 11 stone, thats 70kg, you need to eat at least 155g of protein every day. if you can get this from meat, eggs, milk etc you dont need whey protein. If you need to supplement your diet get whey protein from myprotein or bulk powders

job seeker

conzy wrote: »

Do an established 3/4 day a week program and eat like a horse.

Stronglifts
Starting Strength
WS4SB

What will affect your results more is nutrition, educate yourself, eat at least your bodyweight in kg * 2.2g of protein every day.

example, you weight 11 stone, thats 70kg, you need to eat at least 155g of protein every day. if you can get this from meat, eggs, milk etc you dont need whey protein. If you need to supplement your diet get whey protein from myprotein or bulk powders

Hi Conzy

3 - 4 days per week doesn't sound bad.

I'll research them exercises, as I'm not to sure.

Should I be cutting down/out much of my carbohydrate or fats intake?

Also, must the foods high in protein be cooked in any particular way? I.e. Scrambled eggs instead of fried??

Thanks for the reply. Helped me alot so far.

EdenHazard

First of all unless you want to end up looking like a potato do NOT do Starting Strength. Boards.ie fitness enthusiasts have a semi for it but the problem with it is that if you want to look good it pretty much ruins physiques. If you are just training to look good DO NOT do SS.
Do a bro split, but CONCENTRATE on Compounds. Compounds are exercises like pull ups, squats, deadlift, these imo are game changers, particularly squats and pull ups. Deadlifts I do depending on my mood. I really feel these exercises can change your physique, this is coming from someone who spend like 2 years on and off wasting time not doing compounds.

You prob won't get pull ups straight away but train back religiously and hard while all the time practicing pull ups, even if that means getting the balance to hold yourself in pull up position, I remember when I first started pull ups I couldn't even co-ordinate myself to stay stable hanging from bars, now I'm doing them with a 20kg plate attached to me

Mellor

EdenHazard wrote: »

First of all unless you want to end up looking like a potato do NOT do Starting Strength. Boards.ie fitness enthusiasts have a semi for it but the problem with it is that if you want to look good it pretty much ruins physiques. If you are just training to look good DO NOT do SS.
Do a bro split, but CONCENTRATE on Compounds. Compounds are exercises like pull ups, squats, deadlift, these imo are game changers, particularly squats and pull ups. Deadlifts I do depending on my mood. I really feel these exercises can change your physique, this is coming from someone who spend like 2 years on and off wasting time not doing compounds.

So SS ruins physiques, and instead you recommend compounds like squats, pull ups, deadlift.

Sense. You aren't making any.

thegreatiam

Indeed. SS is a strength program made up of squats bench and deadlift compound movement. It even suggests adding pull ups when you are able. You've dissed the advise and instead suggested identical but slightly less thought out advice.

Starting strength is a beginner strength program. OP., do not look to gain something from Ss that it is not designed to do. It is there to get a weak beginner to a place where they can lift reasonably heavy weights. If you want to get ripped and get huge guns and ripped abs then a strength program is not for you.

Programs like ss will, however, build up a solid base of strength in a short time frame by utilising what is called noob gains. A short window where as a beginner you are uniquely able to add weight to the bar exponentially and fast. Something you can't do at later stages


The reason people recommend ss and similar programs is so that beginners take advantage of this window increase the weight they lift as rapidly as possible. Learn to train the whole body. Learn the correct technical aspect of some basic but necessary movements and don't waste time waving around dumbells with poor form trying to follow some overly complicated routine that needs to be changed every session until they get bored and give up.

The advice to start with starting strength is wise because it is a good program with a lot of information to research that gives you a good base to work from but also once you have progressed far enough with it you will have given your self enough knowledge to know your body better and know what else you need to do to round out your training and you'll have a good base of strength to lift at a much higher volume and make gains in other area faster. It is much easier to work smaller area like shoulders if you can already press 70g above your head. And no one who press more than 70 kg over their had has tiny shoulders.

The draw back to some for starting strength is that there are no vanity exercises for arms shoulders and the other mirror muscles. But that is obvious as it's a strength program. But it does make those muscles stronger. So when you do change programs you're already advanced enough that you can lift heavy enough to affect change in those areas fast.

Having said that you can Make aesthetic gains on Ss as it will mostly be connected to your diet.if you train at a calorie defecit as.much as possible you will lose body fat and look more defined.this is harder to do at late stages Of a strength program though.

If you are really worried more about aesthetics then look up ice cream fitness 5x5 as it is pretty much SS with some vanity exercises.

Do ss or a similar program for a few months. Until you can lift over body weight for most exercises and you'll have a much better starting off point for the next stage of training. Plus you'll only be in the gym 3 times a week not 6

nice_guy80

Find somewhere you can learn to do the lifts. Either a crossfit gym, weightlifting club or a gym with decent equipment and staff.

Once you've learned to squat, deadlift, bench (ha!) properly, snatch, clean and jerk etc then you can follow any program out there.

SeaDaily

nice_guy80 wrote: »

Find somewhere you can learn to do the lifts. Either a crossfit gym, weightlifting club or a gym with decent equipment and staff.

Once you've learned to squat, deadlift, bench (ha!) properly, snatch, clean and jerk etc then you can follow any program out there.

There's no need at all for him to learn the oly lifts. They are far from essential for building muscle.

Blacktie.

nice_guy80 wrote: »

bench (ha!)

You know there is a lot of technique to benching right?

nice_guy80

Blacktie. wrote: »

You know there is a lot of technique to benching right?

yeah, I know. Wish most people learn it!

I just suggested the Olympic lifts, as in the long run its nice to be able to do them. properly.

job seeker

Hi the greatiam

thegreatiam wrote: »

Starting strength is a beginner strength program. OP., do not look to gain something from Ss that it is not designed to do. It is there to get a weak beginner to a place where they can lift reasonably heavy weights. If you want to get ripped and get huge guns and ripped abs then a strength program is not for you.

Well to be honest that's exactly what I'm looking to do. But surly SS is a stepping stone to achieve this, no?

thegreatiam wrote: »

Programs like ss will, however, build up a solid base of strength in a short time frame by utilising what is called noob gains. A short window where as a beginner you are uniquely able to add weight to the bar exponentially and fast. Something you can't do at later stages.

thegreatiam wrote: »

The reason people recommend ss and similar programs is so that beginners take advantage of this window increase the weight they lift as rapidly as possible. Learn to train the whole body. Learn the correct technical aspect of some basic but necessary movements and don't waste time waving around dumbells with poor form trying to follow some overly complicated routine that needs to be changed every session until they get bored and give up. .

I take that on board.

thegreatiam wrote: »

The advice to start with starting strength is wise because it is a good program with a lot of information to research that gives you a good base to work from but also once you have progressed far enough with it you will have given your self enough knowledge to know your body better and know what else you need to do to round out your training and you'll have a good base of strength to lift at a much higher volume and make gains in other area faster. It is much easier to work smaller area like shoulders if you can already press 70g above your head. And no one who press more than 70 kg over their had has tiny shoulders..

So what weight should I start off on?

thegreatiam wrote: »

The draw back to some for starting strength is that there are no vanity exercises for arms shoulders and the other mirror muscles. But that is obvious as it's a strength program. But it does make those muscles stronger. So when you do change programs you're already advanced enough that you can lift heavy enough to affect change in those areas fast.

That makes sense.

thegreatiam wrote: »

Having said that you can Make aesthetic gains on Ss as it will mostly be connected to your diet.if you train at a calorie defecit as.much as possible you will lose body fat and look more defined.this is harder to do at late stages Of a strength program though.

So does this mean cut out all the crap, like sweets, crisps etc.?

thegreatiam wrote: »

If you are really worried more about aesthetics then look up ice cream fitness 5x5 as it is pretty much SS with some vanity exercises.

So whats the difference between this and the ice-cream fitness 5x5

thegreatiam wrote: »

Do ss or a similar program for a few months. Until you can lift over body weight for most exercises and you'll have a much better starting off point for the next stage of training. Plus you'll only be in the gym 3 times a week not 6

Thanks for the advice

Squats - Should I do the squats with or without the weight?? Does it make a difference. Or should I start with out weight and then ease into a small weight and progress from there?

job seeker

Hi Nice guy

nice_guy80 wrote: »

Find somewhere you can learn to do the lifts. Either a crossfit gym, weightlifting club or a gym with decent equipment and staff.

Yup I'm a member of the local gym a good while. But only considered getting fit/building muscle since I give up smoking 6 weeks ago.

nice_guy80 wrote: »

Once you've learned to squat, deadlift, bench (ha!) properly, snatch, clean and jerk etc then you can follow any program out there.

Are these exercises?

job seeker

job seeker wrote: »

Should I be cutting down/out much of my carbohydrate or fats intake?

Also, must the foods high in protein be cooked in any particular way? I.e. Scrambled eggs instead of fried??

whats you're take on these questions?

job seeker

nice_guy80 wrote: »

yeah, I know. Wish most people learn it!

I just suggested the Olympic lifts, as in the long run its nice to be able to do them. properly.

And is this important to help me develop muscle? Or is it just nice to be able to do them?

Nal

what are peoples opinions on this as a starting programme?

http://forum.bodybuilding.com/showthread.php?t=160947761

in a similar position to the op

TheAmateur

Hi OP,

I just started SS a couple of weeks ago myself, I've found it very good so far. The program is based on a book, but I found this condensed "cliff's notes" thread on the bb forums very helpful: http://forum.bodybuilding.com/showthread.php?t=998224

If you've never done squats etc before there are some great tutorials on youtube (and some not-so-great ones... YMMV). For example I've found this guy to be pretty good: https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

Other than that one thing I've noticed is it's been easier for me to stick to a very routine, regimented time 3x a week to go to the gym (I go in the mornings before work). I find that if I miss the morning and rely on myself to go in the evening or another day, I sometimes don't make the effort. So I'd recommend planning it into your week and making it a routine. Then it becomes 2nd nature after a while.

Good luck!

Squat Rack Curler

job seeker wrote: »

Should I be cutting down/out much of my carbohydrate or fats intake?

Not if you are trying to gain muscle.

job seeker wrote: »

Also, must the foods high in protein be cooked in any particular way? I.e. Scrambled eggs instead of fried??

No they don't need to be cooked in a particular way.

Just do SS and add in curls and a tricep exercise for 3 sets of 8

As for starting weights, start with a weight you consider "light". Like 10kg below 5 rep max.

job seeker

TheAmateur wrote: »

Hi OP,

TheAmateur wrote: »

I just started SS a couple of weeks ago myself, I've found it very good so far. The program is based on a book, but I found this condensed "cliff's notes" thread on the bb forums very helpful: http://forum.bodybuilding.com/showthread.php?t=998224

TheAmateur wrote: »

If you've never done squats etc before there are some great tutorials on youtube (and some not-so-great ones... YMMV). For example I've found this guy to be pretty good: https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw[

TheAmateur wrote: »

Other than that one thing I've noticed is it's been easier for me to stick to a very routine, regimented time 3x a week to go to the gym (I go in the mornings before work). I find that if I miss the morning and rely on myself to go in the evening or another day, I sometimes don't make the effort. So I'd recommend planning it into your week and making it a routine. Then it becomes 2nd nature after a while.

TheAmateur wrote: »

Good luck!

Thanks Il have a gawk through them links later.

Cuddlesworth

job seeker wrote: »

Are these exercises?

Yes and I wouldn't touch them without some serious supervision and training.

vangoz

I started the Strong Lift 5x5 program around mid march. I've messed around with gyms on and off the last 5 years and this is the first program I've properly stuck to.

The main reason being is that you achieve something each time you go the gym, as the programme dictates you increase the weight every session. Plus there are only 5 exercises to learn so its pretty straightforward once you learn the correct form (make sure to start very light and get your form correct).

I added in some accessory's, like dips, pull ups, leg raises and curls.

I'll emphasis again, start light!!! Don't feel intimidated by others around you or let your ego get the best of you. I started squatting just the bar, now I'm on 80kg at about 75% effort, I'll be on 100kg by the end of the month - I see other guys around me from when I started to now still half repping 70kg squats.

So be patient, you wont get ripped overnight, it will take time. And as others have mentioned above. Eat waaaaay more, and enough protein 130-160 a day at lest. you dont have to eat super healthy as some might suggest, just hit your protein targets.

WrigleysExtra

http://forum.bodybuilding.com/showthread.php?t=135564721

Please read.

SeaDaily

WrigleysExtra wrote: »

http://forum.bodybuilding.com/showthread.php?t=135564721

Please read.

Tbh I'd agree with basically everything that was said there. Volume is key in my eyes. Anybody who I have seen who works with loads of volume gets the best results. Obviously don't go totally mad, remember to listen to your body and all that, but do as much as you can without injuring yourself and you'll see great progress.

job seeker

SeaDaily wrote: »

Tbh I'd agree with basically everything that was said there. Volume is key in my eyes. Anybody who I have seen who works with loads of volume gets the best results. Obviously don't go totally mad, remember to listen to your body and all that, but do as much as you can without injuring yourself and you'll see great progress.

Hi SeaDaily

Could you please go in futer detail on this statement. How do you listin to your body? and to listen for what?

Alf Veedersane

job seeker wrote: »

Hi SeaDaily

Could you please go in futer detail on this statement. How do you listin to your body? and to listen for what?

The voices, of course.

Or just that feeling of fatigue you'll eventually get if you're overtraining.

SeaDaily

job seeker wrote: »

Hi SeaDaily

Could you please go in futer detail on this statement. How do you listin to your body? and to listen for what?

Haha yeah I didn't mean to literally "listen" to your body. I simply meant that when you feeling something straining or can feel an injury coming on you should know when to back off your training a little bit. Keeping that in mind I think you should train as hard as possible and with as much volume so as to do as much as you can without injuring yourself.

GiftofGab

I can tell you the biggest factor is your diet. You body shape will be determined by what you eat. I've you're not eating enough calories and protein there will be nothing there for the muscle to go.

A previous poster mentioned how much protein you need to eat. You also need to ensure you're eating enough carbs and fats (monosaturated fats). You need to be eating about 3500 calories a day over 5/6 meals.

If you do start to but on a little fat in a few months, you then go into a dieting phase where you shed away the fat thus keeping the muscle you gained.

Learn how to cook food 10 meals a go and pack each meal into lunch boxes for the week then store in fridge / freezer. Each meal can then be microwaved when ready to eat. Look up good for sample diets.

Whatever program you go for, make sure it consists and compound lifts.

Sleep well, try get at least 8 hours sleep a night.

What I found works great is continue to educate yourself about food and bodybuilding. The more you learn the more you enjoy going to the gym.

Blacktie.

GiftofGab wrote: »

A previous poster mentioned how much protein you need to eat. You also need to ensure you're eating enough carbs and fats (monosaturated fats). You need to be eating about 3500 calories a day over 5/6 meals.

Amount of meals doesn't amtter and calorie requirements are completely person to person dependent, 3,500 is a lot.

If you do start to but on a little fat in a few months, you then go into a dieting phase where you shed away the fat thus keeping the muscle you gained.

Keep as much as you can. You're going to lose some most of the time especially if you don't do it right. Which a person on their first try probably won't.

Learn how to cook food 10 meals a go and pack each meal into lunch boxes for the week then store in fridge / freezer. Each meal can then be microwaved when ready to eat. Look up good for sample diets.

This is a great start and will make you stick to your diet more. I use the term diet loosely. It's a lifestyle choice really.

Whatever program you go for, make sure it consists and compound lifts.

Sleep well, try get at least 8 hours sleep a night.

What I found works great is continue to educate yourself about food and bodybuilding. The more you learn the more you enjoy going to the gym.

Also great advice.

DildoFaggins

Just keep going at it and keep training hard it takes years and years to build a good physique.

Just bulk for like 2-3 years and see where you are and count your Macros very important.