By Jay Thompson
I have been surfing alot of the sites and forums and have found
many things to be consistent with beginners. Some of the common questions, with
accompanying answers are listed below:
- 1) I just started bodybuilding and would like to know what weight
gainers/supplements I need to take to get big!
- If you are asking a question like this, you are wrong! There are three
things that you need to concern yourself when beginning. Eating the right food
and drinking enough water to keep your body functioning optimally; Training
properly; and SLEEPING/RESTING! You must understand that you do not grow while
working out. Your muscles grow in response to the stress placed upon them, ie.
- 2) What exercises should I do?
- Assuming that you are trying to get big, you need to do basics.
Chest=Incline Bench Press, Flat Bench Press, Dumbbell Flye, Dumbbell
Pullovers, Dips. Back=Chins, DEADLIFTS, T-Bar Rows, 1 Arm Dumbbell Rows, Low
Pulley Rows. Biceps=Standing Barbell Curl, Alternate Dumbbell Curl.
Forearms=Wrist Curls, Reverse Curls, Hammer Curls. Triceps=Close Grip Bench
Press, French Curl, Dips, Skull Crushers. Quads=Squats, Leg Press, Front
Squats. Hams=Stiff Legged Deadlifts, Ham Curl. Calves=All Variations of the
Calf Raise. These are, in my opinion, the best exercises for each bodypart.
- 3) How do I lose the fat on my stomach? Are there any supplements to help
me define my stomach? Do I have to follow a strict diet to get my six pack?
- The answer to all variations of this question is proper diet and proper
training. Your abs don't just come to you when you get big enough. You need to
work them from the beginning. Not only does a strong mid-section look good, it
protects you from injury by stabilizing your trunk. Many of the people you
hear complaining about lower back pain have a big gut! The fact is that you
can't lose the fat on your stomach. You can only lose fat throughout your
body. Doing 5,000 situps a day won't do any good without a good diet and
cardio program. I will get into more detail about ab training and the myths
associated with this body part at a later date.
- 4) How often should I lift?
- Train each body part ONCE A WEEK! That's it. Train no more than 4 days a
week. On the other days, eat, sleep, drink water and be happy.
- 5) I want to gain weight and get my six pack.
- I saw this one today. This is a misnomer. You can either gain weight or
get a six pack. You are going to have to choose. You really can't have the
best of both worlds. In order to get big, you have to take in more calories
than are required for maintenance. To cut, you must ingest less calories than
maintenance while keeping protein high to prevent muscle loss.
- 6) Do weight gainers help?
- I saw this question and HAD to respond. Weight gainers are a way for the
supplement companies to trick the beginner easily. They post an ad with some
FREAK and say that he made his gains using this weight gain! Really? Ask the
model endorsing the product. By saying you need more calories to gain weight
and offering weight gain shakes as the answer, beginners are confused into
thinking that they NEED weight gainers to get big. Fact is, you just need
plenty of real, good food. Eat tuna, chicken breasts, lean red meat, turkey,
beans, rice, potatoes, oatmeal, fresh veggies, etc to get big. It is more
beneficial for you to eat properly than to drink a weight gainer!
- 7) Why don't I get sore muscles after my workout?
- It does not mean that you have not worked your muscles sufficiently if you
don't get sore. Work at 100% intensity, with perfect form and you will get
- 8) I can't "feel" the exercise working.
- This is usually heard when someone is performing with too much weight in
poor form. You don't get the burn in the muscles you are working because you
are working every other muscle except for the "target" muscle. For example,
many people do curls with entirely too much weight and are bending over
backwards to "lift" the weight! You are going to strain your back and/or
shoulders, along with a host of other muscles. You might not pick up the
heaviest weights in the gym, but using the proper weight for your strength,
you will benefit in the long run! Take your ego to the club and your ass to