looking to hit the gym

[twatteaser]

Need help! I am a 26 year old male. I am looking to get into better shape, much better! I have access to two college gyms and all their machines and weights. I need some beginning pointers. Any help is appreciated!

I am friggin tall! I am six feet eleven inches in height. I weigh in at 250 to 270 lbs. I am best described as an ectomorphic body though I have a gut and then some. Side luv handles too!

I was thinking of supplements to help, but have GI problems. So anything that will give me the shits, I don't need! So tell me what I need to do. I have a space of 8 hours between classes. So what do u think?

[IronmanMO82]

Ask people in the gym. As people that work there. Look for the people who seem to know what they're doing, or who have the better physiques. There's bound to be just a few guys who look like they know exactly what they're doing, and don't look like your average run of the mill college guy working out. Ask them how they got to the point where they are now! Also you could check out such publications like Muscle and Fitness, or MuscleMedia. Steer away from stuff like Men's Health or Men's Fitness, they won't be as informative. Also try the bookstore or library. You'll find some good stuff there. Read up on everything you can get your hands on, and find those big buff guys in the gym, ask them for pointers, and learn correct form in everything. Also, don't work your entire body at a time in the gym, create what they call a training split, where for instance you might split your body into doing upper body one day, lower body the next. This is a very good idea for beginners, and you can do it on a 3 day a week program. First week go Monday: Upper body Wednesday: lower body Friday: Upper body. then the next week go lower upper lower. With this scheme you hit your entire body three times every two weeks. Also, since you are an ectomorph, don't worry too much with all the fancy equipment, learn the basics first, all the core lifts such as bench press, squat, deadlifts, curls, french press (or skullcrushers) and other good heavy lifts. Steer clear of machines until you've mastered the basics and proper form on free weight movements; most people use primarily machines, but on free weight movements they have sloppy form, are weak, and generally look the same from month to month. There is a lot of knowledge to learn about exercise, but start with the basics first, and make sure you know them inside out and read! Read read read!
As for supplements, I would say leave them alone until you master lifting in general, then make sure you study up on different supplements, and don't always believe all the hype you read about in advertisements. I can't say there's much more for me to say, except once more, go out and be curious! A question you don't go and ask someone is the worst question you can have, because it'll never get answered.
For some helpful links, try www.muscle-fitness.com or www.musclemedia.com there are some articles and general information on there. Also try typing in "weightlifting" or 'exercise" or something into a search engine, and look for good respectful looking sites, and steer away from personal sites. Sorry for such a huge ramble, but basically this is what it entails. It's pretty much impossible to tell someone how to go and get started with a few words, and I'm not going to tackle the idea myself in just one message. If it were face to face, I would be able to write things down, create a framework of a routine you could follow as a beginner or something. But I would still tell you to go find a good lengthy book that had lots of detail and plenty to read.

Iron

[twatteaser]

Thanks for the reply! I greatly appreciate it. I have access for free to two personal trainers for free cause the school has a Health and PHys Ed Major. I signed up last year but caught gout for the last 6 weeks, then finals hit. I have a ton of time and will go. I was just looking for people in similiar situations to assist me. I love the spirit of help that these two forums have.

So play with the free weights, OK. I had an accelerated course for a gym class. 2 credits weight training for men and women. I never lifteed before in my life. PAIN, Soreness to. Particularly in the legs. Like quads and hamstrings. Good God! I went to drop a duece in the bathroom and could not get off the toilet. My legs are weak. Which is strange for a tall person.

I got hurt at UPS like a million years ago and went to therapy. There some girl who worked there said I had the most underveloped innner legs where they meet each other were you to stand straight up. This seems to be a particular area. Any considerations here?

[dino775]

twatteaser

The most important thing is to just start, start off easy but just stick to it. I have been working out for 22 years I'm 38, I go through periods when I don't have the time but I always come back when I do. I look at some of my friends that are my age they look like old men they got problems with knees or hips or backs, me I feel great I gotta lose 10 pounds but I just started back at the gym after missing the last 4 months. Good Luck


dino

[oneday]

make weighlifting a lifestyle and you will stay with it for life. Don't go to it thinking you will get a quick physical change. you won't (unless you are way under developed and you train and eat properly).

Stat with it.. and stay away from supplements. There are really only two good bodybuilding supps out there. Protein's and Steroids. Everything else (besides whole foods and weights) are junk.

A little advise: Leave your pride at home when you work out. There will be people lifting way heavier oundages that you. Just keep a log of your progress. Next year you will be lifting a LOT more than currently.. Have fun... :)

[IronmanMO82]

Protein and steroids are not the two best supplements to take, in fact steroids are not even supplements, they are drugs, and the unprescribed use of such is quite illegal. Other supplements you should consider though, once you decide to go to them, and only after you have established a foundation of good health and lifting to use them with, are as follows:

Creatine- despite myths this is not harmful to kidneys, does not cause water retention, or any other such effects. In fact creatine is an amino that is metabolized daily by your own body, roughly 2 grams a day, but not a sufficient amount to help performance in weightlifting. What creatine does is helps hydrate muscle cells, and prevents the loss of water from muscles. This is not the same as water retention, which occurs outside of the muscles! It also helps to increase VO2 Max, or just basically it boosts endurance and slows the buildup of lactic acid (the burn).

Glutamine- This is a great supplement for helping with your immune system and for muscle recovery. More specifically it is the form of the amino acid L-Glutamine, and is a fuel source for many body functions I believe (don't hold me to that though). When your body undergoes catabolism, or muscle breakdown, it takes the glutamine from your muscles as fuel. That is why the people on survivor are never buff at the end, they may be skinny but not muscular, their bodies eat up the muscle! Taking glutamine can inhibit muscle loss, so look into that as well.

Multivitamins - I wont go in length here, but you should take a daily multivitamin to get your full servings of minerals and vitamins you might normally not get adequate amounts of from your daily diet.

These are just a few, very basic supplements. Also Protein powders were mentioned, just know that they supply the amino acids that make up the muscle cells and are necessary for growth. A good practice is to try to ingest 1 gram for every pound of bodyweight daily. Hope this gives everyone some help, I recommend going to GNC or someplace though and asking if they sell the Sports Supplement Review 4th Edition, it is a great guide for anyone from beginners to the advanced.

[SS4Jelq]

Technically protein and steroids are not supplements. They are food and drugs. To say that these are the only things beneficial to bodybuilding is a strange statement, but I get your point that a high protein diet with chemical assistance would be productive.

Its not the be all and end all though.

I believe there are four main pieces to the body building puzzle (diet, training, supplementation and will power), and these can be broken down into hundreds more. If you can optimise them all then as a newbie it would be possible to experience incredible gains.
By manipulatng these four factors I was 'accused' of being on diet drugs while cutting a while back. I was not, of course.

If you get these four factors in check, and you really do, not just say you do, your progress will skyrocket.

SS4

[oneday]

sorry to irritate yall so much..

What i was saying was the only two good things out there to supplements ones bodybuilding lifestyle would be protein powders and steroids.. I know steroids aren't supplements but they are the only true get huge stuff out there..

I guess I should have said it like this:

Once you have made great effort in the gym and have a workout routine that works great for you and you have a well maintained diet where you know what you are eating (as in Proteins,Fats,Carbs) and this diet is working great for you. You then can take it further by adding additional proteins with powders. And then I was also meaning to say don't waste your money on all the gabage supps out there claiming DECA results. If you want to spend alot of money and risk health then go with the juice. It is safer.. if done properly..

[IronmanMO82]

Stay away from steroids. Don't listen to what anyone tells you, steroids are not the way to go. You pretty much have to be a doctor to know how to use them correctly, and still they can have side effects. Stick to these supplements here, they are basic foundation building supplements:

Protein Powder
Creatine
Glutamine
Multivitamin

Those right there used correctly will create great results. Compliment them with a sound training regimen and a healthy diet, and you will be lean and muscular. Again though, go to an expert personal trainer or get an accredited source, such as muscle and fitness magazine, musclemedia magazine, or any accredited book on the subject. But above all stay drug free.

I know I sound like a D.A.R.E. sponsor but so be it, I'm drug free and I know I'm in 10 times better shape at least than most of the guys I see around my age.

Iron

[twatteaser]

I had one dude I knew outside of work tell me to take testosterone patches and human growth hormone. I am practically seven feet tall like I nedd to look stranger?!? But serious;y I appreciate your advice! My school gym does not have a lot of heavy weights which is fine with me, so I will start small anyhow. One buddy who lifts but is an animal says negative reps or something. He claims it will make me look bigger while actually not being that strong. Any way of explaining it better? TT

[IronmanMO82]

Don't worry about them. Build up your basic knowledge first, know basic movements inside out, then you should start attempting advanced training techniques like negative reps. Just starting out though, they can do more harm than good, so don't worry about not doing them.

[twatteaser]

cool, thanks. I appreciate it. I was just trying to squueze the most shit out of a workout. TT

[IronmanMO82]

Making sure you use flawless form and eat a sound diet and get plenty of rest will help you get the most shit out of your gym time. =)

[twatteaser]

I signed like a trillion forms to use the school gym. Anyhow, I lifted for two weeks for an accelerated gym class for 2 credits. I used to violently shake doing precher curls. What doesw that mean? Anyhthing with my upper body did this. My legs never really gave me this trouble.

[twatteaser]

By the way, I was thinking of an ab belt. Since I have 27 credits to do this semester. I sit down studying and reading all the time. I have a single internet course that places me on this computer for at least a half hour a day. Plus I am always on this forum or the other one. Any recomendations. My gut is so vile!

[IronmanMO82]

Describe the shaking better, is it just like a shuddering as you lift? Also on the ab belt, not sure about that, are you looking for abdominal strength and conditioning, or to tone and define the midsection? Both of those are approached completely differently.

[twatteaser]

Shuddering as it fits perfectly. I have a vile Jabba Belly. So, I willtake what I can get! Anything even like a one pack would be nice. Six is a wish for christmas for a million years.

[IronmanMO82]

For your stomach, you should do crunches and other ab exercises to STRENGTHEN your stomach, NOT TO FLATTEN. To flatten your stomach you are going to have to do cardio, and watch your diet. Build up your cardio gradually, working towards about 75% - 80% max effort for 20 - 30 minutes. This will definately take a while, but it can be done, a friend of mine has went from a little over 200 lbs and tubby to being about 140 lbs, his workout? He ran his ass off, pretty much, he'd run at a jog until he couldn't go further. Now he's running 6:30 minute miles. As far as diet goes, try to decrease your diet by about 500 - 750 calories less per day, and up your protein intake, and moderate carbs. For fats, no need to completely eliminate but do avoid most saturated fats, or animal fats as you can call them. Try setting up something along those lines. As for the shuddering, it most probably is your tiny stabilizer muscles that work to keep everything balanced, they just need to adjust to working out. Give them time.

[twatteaser]

so a belt would strengthen the stomach so to say. Not really flatten it. Interesting. I think there was way to much weight on those preecher curls that made my arms shudder.

[IronmanMO82]

All your weights should be only as much as you can do with strict form. If you find yourself using too much body english in your curls, even on a preacher bench, you need to drop the weight a bit. You only want to be working the target muscle and no other part of your body should help out. Does this sound like something you need? I know its hard for me to sometimes ease off of weight I can cheat up sometimes, but its better for your body in the long run.

[twatteaser]

Ironman thanks for the advice. I greatly appreciate it. I guess I am jumping up to quick or trying to speed ahead of everyone else. I will SLOW down.