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Hello Teamliquid!
Once again I will be sharing a blog with you guys because I need your wise thoughts on some situation I got into a while ago. Well, let me share with you my story then!
My name is Wil, and I'm your average Joe when it comes to working out, as I've never in my life done it before besides a couple ab exercises. I just never had the time or the motivation to do it because I'm really a very lazy person.
However, my girlfriend left to Mexico on January (college) and she's coming back early September. Because of this, I decided to go to the gym after school every other day and started lifting some weights, mostly upper-body as I used to be a soccer player and have ok legs, but my arms were so scrawny! Like literally, the width of my upper arm was the same as my forearm wtf.
I started out at the gym at least 5 weeks ago, all by myself, no personal trainers, and using only the posters on the walls as reference to what to do. I have built some muscle (I can finally see my pectorials for the first time in my life omg) however, I really have no set workout routine, I just do the exercises as I feel them and I think this sucks because I can't keep track of my records and improvement.
I just want to surprise her and I have 1 more month left and even though that is not much time AT ALL, I'd like to know some of you guys thoughts on feasible routines I can follow to build up the way it should be.
To make this easier I will point out some of my traits atm:
- I'm currently bench pressing 100lb doing like 4 sets of 9 reps at most.
- Hammer curls I do around 4 sets of 10 reps @ 30lb.
- I'm 6'3" @ 160lb and it's extremely difficult for me to gain any weight at all.
- For shoulders I can't do more than 4 sets of 10 reps @ 20lb (my weakest muscles I guess).
- I can't do more than 6-7 pullups.
- I can do a shitload of ab workouts.
- I haven't tried any lower-body exercises at all.
- I miss my soccer days... no upper body required at all lol
I suck at this, hopefully you guys come up with some websites or something I can use to guide myself on this new dimension >.>
- Rap
  
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infinity21
Canada6683 Posts
Just remember, it's important to watch what you eat too
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It is unrealistic to achieve anything in 1 month. Bodybuilding isn't something that will reward you in a short period of time. It takes passion, discipline, hard work, dedication, commitment, and determination.
You have stated that you had no motivation because you were lazy person, this can be changed as long as you take every bolded word I have said. There is no need for anyone here to give you a run down of a sample work out or their routine, this won't serve any purpose at this point. What you need to do is forget about surprise her with a bigger more muscular self, it won't happen, period.
Instead read alot of articles and threads that have already been posted on TL or other websites to build your own personal routine or take someone else's. Then start taking bodybuilding seriously, good physique takes years to build and and require nonstop proper nutrition, you cannot get by just eating junk food as most people don't understand that bodybuilding can put a dent in your wallet because of the cost and sheer volume of food you have to buy and consume.
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Hi,
I'm no expert but I think you should start off by taking the time to learn how to squat and deadlift properly. The rationale behind this is that not only are you developing strength in very functional movements, but the high degree of total body stress may elicit a significant hormonal response, which will ultimately yield a higher degree of muscle development.
I also think you should eliminate isolation movements (any movement that attempts to isolated a single joint, such as curls, as they are much less functional (not a whole lot of real world carryover) and won't yield the same growth response.
Most important is to do quality research. I would recommend buying the book "Starting Strength" by Mark Rippetoe - it is a fantastic resource for beginners. Not only does it provide exhaustive information on how to perform the fundamental exercises of a 'real' strength workout (such as the power lifts) but it offers protocols for beginners as well.
As you say a month is not much time, but I'm not really sure there's an easy way to pack on muscle (steroids?). Good luck, and if you choose to follow my advice be forewarned that squatting and deadlifting can be dangerous (to the lumbar spine in particular) if incorrectly performed, so only do them if you are confident in your knowledge.
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On August 04 2009 10:51 HomieZ wrote:
It is unrealistic to achieve anything in 1 month. Bodybuilding isn't something that will reward you in a short period of time. It takes passion, discipline, hard work, dedication, commitment, and determination.
You have stated that you had no motivation because you were lazy person, this can be changed as long as you take every bolded word I have said. There is no need for anyone here to give you a run down of a sample work out or their routine, this won't serve any purpose at this point. What you need to do is forget about surprise her with a bigger more muscular self, it won't happen, period.
Instead read alot of articles and threads that have already been posted on TL or other websites to build your own personal routine or take someone else's. Then start taking bodybuilding seriously, good physique takes years to build and and require nonstop proper nutrition, you cannot get by just eating junk food as most people don't understand that bodybuilding can put a dent in your wallet because of the cost and sheer volume of food you have to buy and consume.
There is a fundamental difference between REAL bodybuilding and someone who just wants to look above average.
Building a decent set of abs and some over all muscle tone doesn't take several years, immense passion or a dent in your wallet. IT DOES take dedication though because you have to keep at it to maintain the look.
I don't think that OP is going for the full blown muscle mass here... just some toning so you can actually see them.
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Even thought you can't get "significant" improvement or muscle gain in 1month, I'm sure, she who has not seen you for the past 6 months, will notice the difference.
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17008 Posts
You could really surprise her by getting a sex change!
<_<
That being said, have you considered PM'ing eshlow on the topic? He's really active in the TL Fitness Initiative thread and seems really knowledgeable.
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On August 04 2009 11:13 Jayme wrote:Show nested quote +On August 04 2009 10:51 HomieZ wrote:
It is unrealistic to achieve anything in 1 month. Bodybuilding isn't something that will reward you in a short period of time. It takes passion, discipline, hard work, dedication, commitment, and determination.
You have stated that you had no motivation because you were lazy person, this can be changed as long as you take every bolded word I have said. There is no need for anyone here to give you a run down of a sample work out or their routine, this won't serve any purpose at this point. What you need to do is forget about surprise her with a bigger more muscular self, it won't happen, period.
Instead read alot of articles and threads that have already been posted on TL or other websites to build your own personal routine or take someone else's. Then start taking bodybuilding seriously, good physique takes years to build and and require nonstop proper nutrition, you cannot get by just eating junk food as most people don't understand that bodybuilding can put a dent in your wallet because of the cost and sheer volume of food you have to buy and consume. There is a fundamental difference between REAL bodybuilding and someone who just wants to look above average. Building a decent set of abs and some over all muscle tone doesn't take several years, immense passion or a dent in your wallet. IT DOES take dedication though because you have to keep at it to maintain the look. I don't think that OP is going for the full blown muscle mass here... just some toning so you can actually see them.
He wasn't being specific, so I guess there is room for discussion. He wanted to do something in a month, that is just unrealistic. Steroids don't even take effect after more than a week, so to alter his physique even by a little would be really pushing it, unless he can eat properly and do proper work outs and lift heavy weights.
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eat a lot of food, high in protein and carbs, and workout alot (gotta burn all them extra calories). Keep lifting and head on over to bodybuilding.com or something to find a good workout routine. You can get very real results in a month. Sure you wont be huge and benching 200+ but you will be a lot more defined and healthier overall.
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Well, if you didn't know, when you do sets, go up 5 pounds the next set and so forth.
Honestly, if i wanted upperbody muscles. i'd go for benching, and curls and ab workouts. maybe power cleans.
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some websites to check out (reading the forums helps keep me motivated)
bodybuilding.com
wannabebig.com
ironaddicts.com
unfortunately you won't be able to see much noticable gains in one month, but don't get discouraged and stick with it and you will eventually!
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Also - remember that definition is the result of the relationship between bodyfat percentage and muscle size. You can improve it by increasing muscle mass or decreasing bodyfat (or both), but the latter is generally far more quickly achieved, which may be useful in your case.
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Read Starting Strength by Mark Rippetoe. His program is hailed as one of the best for those at a novice stage. At your height and weight you need to gain overall mass. You will want to lose the bicep curls, and instead focus on the main heavy compound movements, like squats, bench press, overhead press, deadlifts, chins, rows, etc. Also, you will need to eat a like a horse, and eat clean as well, lots of good protein, no junk food. Lean meat like as chicken breast will be your best friend.
Oh and forget about making significant gains in a one month period. You need to make it a lifestyle if you want to make serious gains.
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Lol good luck getting big 
btw. its suprise-- not SURPRISE
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On August 04 2009 14:23 604dreaM wrote:Lol good luck getting big btw. its suprise-- not SURPRISE
lol its surprise
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way to fail. 604dream.
asdfasfa
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On August 04 2009 14:23 604dreaM wrote:Lol good luck getting big btw. its suprise-- not SURPRISE
hahahaha
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Fuck working out... keep doing them paint paints  u are good at that.. she ll love a nice lil paint drawing :D aweee <3
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Damn you dudes are really good at this.
And yes I didn't mean I would like gain 40lb of muscle in 1 month as I've heard that if you gain around 10lb in one YEAR you're doing extremely good. I was aiming more towards some workout routines which many of you have given me some websites and valuable information about certain workouts (such as eliminating isolation exercises, like concentration curls I guess?) I didn't know that before and I've been doing them for almost 7 weeks now. No wonder I have only seen some notable differences on my chest and triceps which I exercise only by doing bench-presses compared to my biceps which I exercise doing hammer curls only. Are there any other exercises that will work out my biceps that aren't isolation ones? I'm guessing pull-ups as they work the back too! And what about shoulder exercises? Those are the most painful ones t.t
I'll do what lu_cid and Freyr said; focus on the main heavy compound movements since I'm very skinny for my height =/ as well as making me more of those shakes and eating foods like chicken, fish or turkey.
Since I started working out like two months ago, I've been going to the gym very consistently so I think I'll make this a lifestyle not mainly for the looks but for the overall health working out provides.
I'll go check those links you guys posted, brb.
LOL PAINT!!! HAHAHA maaan I haven't made drawn anything in a while, makes me want to go pick up the little pencil again draw something hilarious... maybe something related to 604dreaM HAHAHAAHA I'm jking man ;D
Thx for the motivational posts guys.
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EPT
