I agree, but there are a number of ppl who dont care about muscle, they just care about getting cut.

If he focuses on just building muscle, he could get very bulky, not sure if thats his objective.

I would hate to be the OP right now..
There is so much different advice being given out right now he must be so confused.
My guess is he wants to cut up but he hasnt really given a straight answer on his goals. Really no advice should have been given out till we actually knew what he wants to get out of this.

Just my 3 cents

Yah you gotta watch out for that. One day he will just wake up and look like a bodybuilder. Focusing on building muscle and building strength boosts metabolism for much longer then cardio. The results he gets out of this will come down to how he eats. If he is eating to put on muscle he will put on muscle. If he eats under maintenance he will maybe put on a tiny bit of muscle but for the most part he will just lose fat..

If you are around 20% bf or higher IMO you should lose the fat first until you can see your abs before 'bulking'.
that way you look good the entire time

if you are fat and focus on bulking, ie. eating a lot...you will turn into a fat ass. I mean even if you keep track of calories and your macros perfectly, you will still gain a lil fat. Now since you probably won't keep track of calories you'll most likely gain even more fat...

so yeah figure out your bf% and decide what to do.

read some magazines and note the common basic exercises that all the bodybuilders use. They are the basic movements like Flat bench press, incline dumbell presses, squats, shoulder presses and chin ups are some examples.

ur a fucking idiot
5'7 170 isnt even that overweight. you have no idea what kind of body he has off just the weight alone. im 5'8-5'9 185 with relatively low BMI. I have buddies around the same weight and height as me who are pretty shredded. so you can go jump off a bridge

http://www.mmalinker.com/wiki/images/f/f4/Sakurai.jpg 5'7 170 pounds.

http://mmaaddicts.com/dann/ufc94/akihiro-gono.jpg 5'7 170 pounds

http://bigsteez.files.wordpress.com/2007/11/ufc-12.jpg 5'6 170 pounds

http://www.wrestlingvalley.org/wp-co...c12233391.jpeg 5'6 175 pounds

if doing freeweights, start off light and make you get the form right. If you dont you're not going to make much progress, just injure yourself.

Google "Rippetoe Starting Strength"

thats nothing! I am 5'5 or 5'6 with 200 lbs? 220?? 230? Hahaha... its fine,

Do P90X but make sure you BRING IT!

the guy in the video will remind him several times

Oh this is the original video.



Pretty good workout video IMO.

I'm trying to incorporate deadlifts into my routine. They are tough, and you need the right form.

deadlifts are awesome. a close 2nd to squats. just make sure you have a neutral spine. don't have a rounded back or an extremely arched back.

easy way for me is to have over-under grip with chalk or lynx grips.
breath in deep with your diaphragm right before you lift. protects your spine somewhat.
think of deadlifts as pushing away the ground beneath you. don't think of it as pulling it up with your arms. basically start the movement with your legs, not your arms. it'll help you move more weight.

the tips above helped me break some PRs.

+1, all good points. Over/under hand definitely helps. Use your legs/butt to lift, the arms only hold onto the bar, they don't do any of the pulling.

Keep your abs/core flexed for both deadlifts and squats to protect the spine.

I've added weighted lunges to my squats, and it absolutely kills. It's awesome.

the most painful DOMS(good thing to me) i've received is from overhead walking lunges.

like this but with dumbells in each hand. awesome for core. regular walking lunges are good for grip strength. but usually i just do farmers walk

When i first started i was 5'5 around 150pounds. I am now at ~160lbs and my goal is around 170lbs. i think i lost at least 10pounds of fat and gained over 20 pounds of muscle.

A average day for me is school gym sports and hw. or school work gym. I try to spend 2 hours working out and around an hour of cardio exercise with my sports club. (can be anything from hockey triathlons basketball) it is alot better than running on a treadmill and you get to new people.

Taking protein is also a good idea. remember unused protein will take alot longer to turn into fat then a cheeseburger. take 2 scoops min everyday and 1 after your workout since your muscle will be craving protein, also try not to do cardio before working out since it will use up all your energy. try taking a energy drink during workout to give you that extra boost. If you really want to build muscle you can take cretien with your protein after workouts.

For best results drink protein before and after you wake up. Train 1 group of muscle per day so you can give your muscle a rest. day 1 chest, day 2 arms, day 3 legs etc. Take 1-2 rest day per week. After workout take a scoop of protien and wait an hour before your cardio. remember your body is very tried from working out. After a few months you should see results.

Getting a good body takes dedication. i workout 6 times a week and that is on top of school and work. If you slack you gain fat.


tip1: try some sports with friends if you hate running on a treadmill. like triathlons swimming hockey soccer etc.

tip2: make sure you do cardio if you work out or else you will look like a ripped freak and some girls dont like that type of body. i think the only reason im not 180lbs is because i do cardio even though i am training to get a vin diesel body.

tip3: dont lift more then you can handle. when i first started i curled 20lbs benched 25 on each side and it was hard. now i can bench 50lbs on each side and curl 30lbs dumbbells. make sure you have a spotter if you are trying higher weights. i seen alot of guys dropping the bench bar on there chest because they benched too much. if you are using your back while curling, you are using too much weight.


syntha 6, myotien, promisil, and quattro are some of the best protein. take endoburn from bsn to boost metabolism.

Keep it simple.

1. Learn to squat
2. Buy some milk

Squats + Milk

THIS.

really good info in here lol

RIPPTOES IS THE SHITS.

This workout is intense and you see massive gains.

id do some cardio first

PLEASE PLEASE PLEASE make sure that you find someone who can spot you for your first lifts, especially if you are doing deadlifts/squats/anything really.

Pay for a single session with a personal trainer and have them help you with your form. It will be one of the best investments you make starting your weight routine. Many people who have been training for years still have improper form and it could be dangerous. Seriously, you're lucky that you're starting now and can get it right at the beginning.

As for excersizes, if you're confused keep the 'big 6' in mind.
1) Squats
2) Deadlifts
3) Bench Press
4) Shoulder Press
5) Bent over row
6) Cleans (wait until you're a bit more experienced before going for these. But they're excellent for full-body strength)

edit: also, to help drop some fat do your cardio after you have done your weight routine. That way, your body is already in a state to burn fat since you have fired it up during your workout. If you do your cardio first, it will take up to 20 minutes for your body to get into fat-burning mode from cold start. Its not an effective use of your energy or time.


So to reiterate: GET SOMEONE TO SPOT YOUR FORM WHEN YOU ARE STARTING. You'll thank me later.

The guy in the video mentioned cleans too is that just the jumping up on stuff part?