Bodybuilders...need your help!!!
squatsAlot
Posts: 16
So I am not 100% new to lifting but have not been regular at it for a while. I am back at the gym and have a workout buddy who is in great shape and wants to enter a bodybuilding competition. I also want to train similiarly (although not sure I'd have the guts to compete). So our first step was to make an appointment with a trainer and figure out a workout. Um....that was WORTHLESS, appears nobody could help us to show us even where to begin to start. We got the basics of work out legs one day, arms one day...blah blah blah.
Neither of us have much weight to lose. We are 120-130 range at 5'4. We are both in descent shape and want to start lifting heavy and serious about aiming for a bodybuilder physique.
Can anyone out there point us in the right direction of where to start for a routine? I don't want to willy nilly pick one off of bodybuilder.com and waste time. Anyone out there that has been there/done this and has solid advise on do this, or make sure not to do that?
Help!!! It seems so overwhelming.
Neither of us have much weight to lose. We are 120-130 range at 5'4. We are both in descent shape and want to start lifting heavy and serious about aiming for a bodybuilder physique.
Can anyone out there point us in the right direction of where to start for a routine? I don't want to willy nilly pick one off of bodybuilder.com and waste time. Anyone out there that has been there/done this and has solid advise on do this, or make sure not to do that?
Help!!! It seems so overwhelming.
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Replies
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You will want to lift heavy and use a mass building program (I'm assuming your goal is to build muscle).
You will need to eat at a surplus to gain weight for your bulk. Then you will cut while lifting to lose fat while maintain the new muscle you made.
Go here for info ---> http://www.myfitnesspal.com/forums/show/50202-goal-gaining-weight
and here
> http://www.myfitnesspal.com/forums/show/51470-women-who-bulk
on bb.com forum "first time bulkers" thread ---> http://forum.bodybuilding.com/showthread.php?t=1280516730 -
Ps you have an incredible body already! What I wouldn't give for a butt like that!0
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I just came for the bodybuilders :drinker:0
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i just came for the profile pic, is that really you OP?0
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some programs will be better then others to reach your goals.
but as long as your working your whole body over the course of a week, you train to failure, and you don't wait more then 3 days between training a particular body part, i don't think you can really be said to be wasting your time.0 -
Ha, no that is my goal butt...I tried to use my actual picture in my profile and it just showed lots of boobage..0
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Ps you have an incredible body already! What I wouldn't give for a butt like that!
Ya, just my goal booty pic, I also would die for that butt...and I'm gonna die trying0 -
Get on a 5x5 heavy lifting program. Ice cream fitness 5x5 is my favorite. It is a great beginners program for building a muscular base. As far as lifting 1 body part per day, that's not the best idea for a natural bodybuilder. That more geared for people who use PEDs.0
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Looks like ChickenTuna's butt in your profile pic OP! Great motivation for sure!
Honestly, I think that this bodybuilding contest you will be signing up for is not worth your time if you don't spend some money. Unfortunately. And I say that because i'm assuming you want to place decent in the competition but my competitiveness might be taking over here.
The people that go into these body building, bikini, fitness comps train with a trainer that they pay tons of money for. This will include your cardio, wight training and nutrition with weekly check ins and weekly progress pics. With these pictures the trainer will adjust your training accordingly to get best results for the competition day.
I know this doesn't answer your question but maybe some information you didn't know :drinker:0 -
Looks like ChickenTuna's butt in your profile pic OP! Great motivation for sure!
Honestly, I think that this bodybuilding contest you will be signing up for is not worth your time if you don't spend some money. Unfortunately. And I say that because i'm assuming you want to place decent in the competition but my competitiveness might be taking over here.
The people that go into these body building, bikini, fitness comps train with a trainer that they pay tons of money for. This will include your cardio, wight training and nutrition with weekly check ins and weekly progress pics. With these pictures the trainer will adjust your training accordingly to get best results for the competition day.
I know this doesn't answer your question but maybe some information you didn't know :drinker:
i hear a lot of women complaining that if they don't pander to the most well known, expensive 'trainer' in thier area then they can't hope to place at all.
In other words, you got to pay to play and if you don't grease the right persons palm then you can not win.
found your post interesting0 -
Information I didn't know = a whole hell of a lot!!!
Ha thanks, why does everything come down to money??? Turns out you can actually buy a hot body..hmmmm? I'm also new to the "bulking" what the hell? It makes me sad to even think about it?
Now this makes sense when one of the trainers almost busted a gut and tried to keep his composure while the other one explained that "ya these two want to be bodybuilders".
The more research I do, the sadder I get, *sniff sniff0 -
okay- hold up.
Do you want to do an ACTUALY body building comp- or do you want to do bikini, fitness figure or physique??
Because those are all different categories and one you can do sooner than the others.
If you want to do bikini you could probably diet your way into a comp this summer.
If you want an ACTUAL bb comp- you need probably 10 months of aggressive guided training.
figure, fitness, phsique are all in middling stages of that.0 -
bump0
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get involved in fitness competitions! It is much more fun and competitive, and way less stacked!
It's a combo of body building and doing stuff, like handstands, flip, handsprings and such. It's not all vanity, it's also skill.0 -
okay- hold up.
Do you want to do an ACTUALY body building comp- or do you want to do bikini, fitness figure or physique??
Because those are all different categories and one you can do sooner than the others.
If you want to do bikini you could probably diet your way into a comp this summer.
If you want an ACTUAL bb comp- you need probably 10 months of aggressive guided training.
figure, fitness, phsique are all in middling stages of that.
I myself just want to look more ripped than flabby. My partner in crime would probably do bikini and work herself into bb if we can get the right resources. I just want to look like a goddess and be able to do a pullup, ha! I could care less if I won anything. Being able to rock a bikini is reward enough for me. I am just so inspired by all the heavy lifters on mfp, I'm like wait for me, me too, me too,um hmmm where to start??0 -
Information I didn't know = a whole hell of a lot!!!
Ha thanks, why does everything come down to money??? Turns out you can actually buy a hot body..hmmmm? I'm also new to the "bulking" what the hell? It makes me sad to even think about it?
Now this makes sense when one of the trainers almost busted a gut and tried to keep his composure while the other one explained that "ya these two want to be bodybuilders".
The more research I do, the sadder I get, *sniff sniff
no can't buy a hot body.
but when every body is basically just as hot as the next, and you're paying the guy who's either a judge or has an 'in' with them, its going to improve your chances from what i hear.0 -
Looks like ChickenTuna's butt in your profile pic OP! Great motivation for sure!
Honestly, I think that this bodybuilding contest you will be signing up for is not worth your time if you don't spend some money. Unfortunately. And I say that because i'm assuming you want to place decent in the competition but my competitiveness might be taking over here.
The people that go into these body building, bikini, fitness comps train with a trainer that they pay tons of money for. This will include your cardio, wight training and nutrition with weekly check ins and weekly progress pics. With these pictures the trainer will adjust your training accordingly to get best results for the competition day.
I know this doesn't answer your question but maybe some information you didn't know :drinker:
i hear a lot of women complaining that if they don't pander to the most well known, expensive 'trainer' in thier area then they can't hope to place at all.
In other words, you got to pay to play and if you don't grease the right persons palm then you can not win.
found your post interesting
In regards to "greasing the right persons palm", There are A LOT of politics within the industry. Now, i'm not one to speak from experience, I have not competed but a good friend of mine has, several times and I've attended her shows.
If you want to place, a trainer is the way to go. There is so much knowledge in the industry and so many ways about things. I mainly speak of the water depletion in the body when you are a 2 weeks or a week out. I've seen girls behind stage sipping on wine before they go out on stage or taking vodka shots. Its very interesting.
Again on the money matter. Other than spending money on the trainer, the amount of money you spend on chicken.... vegetables, and fish is outrageous
I feeling like I'm bashing the world of body building but that isn't my intention. I do feel that there isn't a lot of knowledge out there for people to be able to research. Trainers charge a certain amount of money for their services and have the client sign a waiver asking that the nutrition and work out information remain private. Otherwise everyone would be doing it.0 -
get involved in fitness competitions! It is much more fun and competitive, and way less stacked!
It's a combo of body building and doing stuff, like handstands, flip, handsprings and such. It's not all vanity, it's also skill.
I Youtube the fitness competitions. So interesting!0 -
Ps you have an incredible body already! What I wouldn't give for a butt like that!
Ya, just my goal booty pic, I also would die for that butt...and I'm gonna die trying
Don't you feel a bit uncomfortable posting up a profile pic of someone that's not you? Then asking advice how to improve your body knowing everyone is looking at it and wondering how to help.
Bizaaaaaaare.....
Edit to add if you're 5'4" 120-130 you're going to have to cut first, probably 5-10lb fat. That body is about 16-18% and very youthful.
Keep squatting the whole way through your cut. Then do a clean(accurate) bulk after, then.....phew....cut again.
Good luck.0 -
Drop weight and focus on engaging the muscle you are supposed to be working with each exercise, then build from there with tempo and more weight.. Plyometric exercises, cardio, lots of water, more cardio and super clean eating.
Good Luck0 -
I know right!
Here's a treat for the guys and gals! This chick rocks!
http://www.youtube.com/watch?v=cGIE1slluOU 0 -
Im a competive bodybuilder. Training is important but food and rest mean more. First thing first you need to access your pyhsique and decide where you need the most work (size, muscular gains). Next design a protocol and regimne around this. For example, let say your offseason and you know sunday your going to be having a refeed or cheat meal, and lets say your legs are ur weakest bodypart. Train those monday as your glcogen stores will be full and ready to pound out a good heavy workout monday. Heravy weight is relitive, there is no sense in pushing heavy weight if you cant feel the contraction in the muscle, this is bodybuilding not powerlifting. I can squat 750, deadlift 750, and bench 500.... do i use these weights in my training? NO bc its just not neccesary. wanna build muscle keep the muscle under constant tension.
here is a good beginner routine
chest/ shoulders
back
off
arms
legs
off
repeat
you need a mix of these three things
-heavy controlled weight but still feeling the muscle contract
-compound movemnet
- volume sets so u can help trap growth hormones in the muscle0 -
Thanks! I will print this and incorporate!Im a competive bodybuilder. Training is important but food and rest mean more. First thing first you need to access your pyhsique and decide where you need the most work (size, muscular gains). Next design a protocol and regimne around this. For example, let say your offseason and you know sunday your going to be having a refeed or cheat meal, and lets say your legs are ur weakest bodypart. Train those monday as your glcogen stores will be full and ready to pound out a good heavy workout monday. Heravy weight is relitive, there is no sense in pushing heavy weight if you cant feel the contraction in the muscle, this is bodybuilding not powerlifting. I can squat 750, deadlift 750, and bench 500.... do i use these weights in my training? NO bc its just not neccesary. wanna build muscle keep the muscle under constant tension.
here is a good beginner routine
chest/ shoulders
back
off
arms
legs
off
repeat
you need a mix of these three things
-heavy controlled weight but still feeling the muscle contract
-compound movemnet
- volume sets so u can help trap growth hormones in the muscle0 -
Awesome!Drop weight and focus on engaging the muscle you are supposed to be working with each exercise, then build from there with tempo and more weight.. Plyometric exercises, cardio, lots of water, more cardio and super clean eating.
Good Luck0 -
Check out Nerd Fitness. They gave me a lot of information about weightlifting that I was completely clueless about. They also have different programs, depending on what you're looking to do.
Plus, it's a nerdy take on exercise. Gotta love that.0 -
Ps you have an incredible body already! What I wouldn't give for a butt like that!
Ya, just my goal booty pic, I also would die for that butt...and I'm gonna die trying
Don't you feel a bit uncomfortable posting up a profile pic of someone that's not you? Then asking advice how to improve your body knowing everyone is looking at it and wondering how to help.
Bizaaaaaaare.....
Um nope, people use motivational pics all the time and pretty sure I included in my height/weight and general fitness level to give an idea of where I'm starting at. Asking for me and a friend (did not include her pic so maybe its super bizaaaaaare), just looking for a general starting routine.0 -
Totally will, thanks!Check out Nerd Fitness. They gave me a lot of information about weightlifting that I was completely clueless about. They also have different programs, depending on what you're looking to do.
Plus, it's a nerdy take on exercise. Gotta love that.0 -
Ps you have an incredible body already! What I wouldn't give for a butt like that!
Ya, just my goal booty pic, I also would die for that butt...and I'm gonna die trying
Don't you feel a bit uncomfortable posting up a profile pic of someone that's not you? Then asking advice how to improve your body knowing everyone is looking at it and wondering how to help.
Bizaaaaaaare.....
Edit to add if you're 5'4" 120-130 you're going to have to cut first, probably 5-10lb fat. That body is about 16-18% and very youthful.
Keep squatting the whole way through your cut. Then do a clean(accurate) bulk after, then.....phew....cut again.
Good luck.
Chickentuna (the woman in the photo) is 39, IIRC. She's just in ridiculous shape.
*Edit, nope-- she's 46, if this page is correct. Wow, that's amazing.0 -
Ps you have an incredible body already! What I wouldn't give for a butt like that!
Ya, just my goal booty pic, I also would die for that butt...and I'm gonna die trying
Don't you feel a bit uncomfortable posting up a profile pic of someone that's not you? Then asking advice how to improve your body knowing everyone is looking at it and wondering how to help.
Bizaaaaaaare.....
Edit to add if you're 5'4" 120-130 you're going to have to cut first, probably 5-10lb fat. That body is about 16-18% and very youthful.
Keep squatting the whole way through your cut. Then do a clean(accurate) bulk after, then.....phew....cut again.
Good luck.
Chickentuna (the woman in the photo) is 39, IIRC. She's just in ridiculous shape.
*Edit, nope-- she's 46, if this page is correct. Wow, that's amazing.
Holy cow, super not awkward now. I'm so glad this was my profile pic, cuz I'm doing whatever she does. Simple, consistent, wham bam hot damn! I agree...AH MAZIIIIING0
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