Do we have any expertise in sable in body building?

I've been training for about 2 months now.....
It would be nice if we have some expertise in here telling us about their experiences and the advices they have for other beginners?

I had the impression that Fahad was into body building.

What kind of help are you looking for?

What I know, is that you need to keep exercising, while having a well balanced diet, I think that solidus has openend a thread in the health sabla about this, so you can have a look there!

Originally posted by EviliO
Do we have any expertise in sable in body building?

I've been training for about 2 months now.....
It would be nice if we have some expertise in here telling us about their experiences and the advices they have for other beginners?

what do you wanna know Mr. shoot!

You should get enough sleep,have several small healthy meals through out the day.........u need patince cause it will take atleast three months to see some difference.

My all ears are open.....just shoot your Q :D

it all really depends on what you're after. are you after bulk or just definition of the muscles?? this has a big factor on the manner of trainign.

H-H..... Are u serious? :D

Well BigMo.... you are kinda a beginner and want to know the way you should go throught it in terms of training it self.... ignore diet and food stuff for now.

What kind of trainin would you go for as a start?

Evilio if you just starting you should take real nice and slow. ppl have the tendency to rush into training cause they want to build the muscles quick. here's some tips from my experience:

1. you should train max 5 days a week or min 3 days a week. anything less than 3 times a week and you really wasting your time. the muscles need to rest as well so u should have at least 2 days of rest. the muscles actually grow when they're resting.

2. after the first two weeks of working all the muscles of the body you should concentrate on certain muscles for each session. i.e. sat: biceps, chest and legs.
sun: triceps, neck and back
Mon: rest
tues: biceps, chest and legs
wed: triceps, legs
thu: light training
fri: rest

i would exercise the stomach muscle before every session. there are many back muscles so you need to know which exercise would benefit which muscle. same with the chest.

3. if you going for bulk then i would just put as much weight as i can and do three short sets of each exercise. maybe 10-12 times each set.
if you going for definition then i would put abt 80-85% of what you can handle and do three long sets (20-25) times each set. this will burn fat real quick. and if you really keen you can reduce the weight a little after each set until you get to zero. that's a killer exercise but very beneifical.

food and diet are very important. you need to eat right and enough otherwise you'll just feel weak.

those are just few basic tips. holla back if you need anything specific.

Bodybuilding--there are so many advice and tips floating around that it can make you dizzy. The best are still the basics: have enough rest between workout, don't overtrain, and put in aerobics on your off days.

Big MO: the program you gave is quite advanced already. I would really give a program for a whole body workout for the first 3 months, namely: chest, back, shoulders, arms and then legs. After that, he can move on to the next, which is a 2-day split with chest, back and shoulders for the first day, then arms and legs for the next day, then the third day is a rest day before repeating that cycle.

Hmm is it?

Actually Big Mo..... thats the way am working it out.

My first month was a general one where i was working out all the muscles.

Nowadays am trying to divide it in a similar way to the time table you have suggested which sems interesting.

As for biceps, many training methods are given and i just get mixed up with what is really benefical and what is not.

Can you mention some... that are really helpful?

thnx in advance

ohh i have missed such a topic.

before going into details evilio. i would like to ask u a simple question.

which of the following you are willing for:

1- fittness: do u want to keep your body fit and healthy

or
2- Do you want to have huge muscles and look big.

the above two options are two extremes of body building. it is better to decide which of the following you want.

and as an advice if you choose option 2 u have to be very careful because once u decide on it u have to keep going to the gym for most of your life. because if you stop all those huge muscles will turn into fat . this phenomenon is called "non-use atrophy of muscles).

Originally posted by EviliO

As for biceps, many training methods are given and i just get mixed up with what is really benefical and what is not.

Can you mention some... that are really helpful?

thnx in advance

i can see you gonna concentrate on your biceps and chest while forgetting abt the rest of your body, espcially the legs.

Evilio, do you workout on multigym equipment or free weights??? i found a combination of both very useful. all the instructions should be labeld on the equipment.


there are plenty of free weights excercises, with dumbles or bar. i suggest you look at any bodybuilding magazine.

i gues a better start working out :bang:

Wel fahad....

It's not just being fit and healthy.. it's building muscles.....not big though ;)

BigMo.... i work on Gym equipments as well as free weights and i work out the whole body it's not just the chest am concentrating on.

Evilio that's great. but i really think you should have an instructor to get you started. until you know the ins and outs of the excercises you're doing. if you're not careful you could end up hurting yourself.

Instructor? hmm... thats a bit hard.

I just have some friends who are a bit experienced in it.... a bit though as i said.

Thanx for sharing the info BigMo.