Hi 2 everyone,

My name is Michael, and I have 21 years. I hope very much to receive a good advice from the members of this forum.
One of my friends from high school attends regularly gym and he looks very good. He is always self-confident and I like how he looks, not as the mojority of our folks, who are thins as a rake and who are smoking and drinking.
Nick (my friend) said that he practices bodybuilding. He gaved my some advices
I want to start practicing this kind of sport but I have a lot of questions and just do not know how to start it right. My mom said that this is risky because you can traum your back and you will stop growing. I know that there are people who have over 50 years and look great just because they had worked-out.
Please give some start points so I could start training right with no risk for my health and having benefits from it.

Thank you beforehand!

Soon our free (shortened) version of guide for newbie in bodybuilding will be finished and I will post it here.

Just for registered users

Six pack abs are obtained in two parts. First part is diet and it?s best to eat low sugars and many small meals. Rather than 3 big meals a day, you want to eat 6-8 small meals. It keep s your metabolism up and burns food more efficiently.
You obviously want proper exercises as well, that?s the second part. Give these exercises a try they're complete with free videos that shows proper technique.

Here is the truth!

Welcome to our board jerseyguy!

Dear Michael,

Workout routine
Below will be given an example of work-out with the approximate number of reps. If for example there is written that you have to do second set with 18 reps it does not mean that you have to do only 18, if you can only 17 let it be. Do not try to go for failure at the beginning; you will have enough time in the future. If the weight is too big take off a few pounds. In bodybuilding the weight is not a target it is just a method to achieve your target. Some will think that 20 reps is too much, but for someone it will be exactly what he need to pump his muscles and feel them. So, at this point you may experience.

DAY 1

- Chest -
Barbell Bench Press - 4x20x15x12x10 (4 sets, first 20 reps, then 18-15 and 12)
Barbell Incline Bench Press ? 3x20x15x10
Dumbbell Flyes ? 3x15x12x10
- Triceps -
Triceps Pushdown ? 4x20x15x12x10
Close-Grip Bench Press ? 3x20x15x12
Lying Triceps Press ? 3x15x12x10
- Abs -
Decline Crunch3x15-25
Cable Crunch 3x15-25


DAY 2

- Back -
Rocky Pull-Ups/Pulldowns 4x as many as you can
Bent Over Barbell Row 3x20x15x12/10
Seated Cable Rows 3x18x14x12/10
- Biceps -
Barbell Curl 4x20x15x12x10
Alternate Incline Dumbbell Curl 3x15x12x10/8
Concentration Curls 3x12x12x12
- Abs ?
Hanging Leg Raise 3x15-25
Cable Crunch 3x15-25

DAY 3

- Legs ?
Squats 4x20x20x15x15 (do all written reps)
Romanian Deadlift 3x20x15x10
EOWBarbell Lunge 3x15x15x12
EOW Lying Leg Curls 3x15x15x12
Calves 4x20x20x20x20
- Shoulders ?
Side Lateral Raise4x15x15x12x10
Seated Barbell Military Press 4x20x15x12x10
Seated Bent Over Rear Delt Raise 4x15x15x12x10
- Abs ?
Hanging Leg Raise 3x15-25
Decline Reverse Crunch3x15-25

EOW ? Every Other Week, do these exercises instead of dead-lift or just add them to your leg training routine.

Thanks a lot for such detailed information. From Monday I am starting my training. How about diet,supplements?

Soon, will be posted.

Make sure your daily intake of protein is at least 2.2grams per kg/body weight and your daily caloric intake is 45 cal per kg/body weight.

Eat 5-6 times per day with little portions

Main sources of food should be natural not from protein and shakes (it is just and addition and not the base)

The ratio of our diet will look like the following:

40% Carbohydrates
40% Protein
20% Fats

- Drink water! Drink around a half gallon a day, more if you can. The water that will give you the energy you need to gain that weight! As you know more than 80% of our bodies are made of water.

- Track your progress

- Make pics of yourself every 2 months

- Get at least 8 hours of sleep a night. If it is possible try to sleep during the day for half an hour or 1 hour.

Kind regards,
Matiz