any questions just feel free to ask ill try answer
the point of this thread and the reason
MOST people go to the gym as a hobby is to improve their fitness, health and get bigger muscles right? (at least for guys anyway) My aim in writing this post is to guide people on
HOW to get quick guarenteed results, if you are capable of getting 90 + atar you can improve your health much easier...dedication and consistancy is always the key
somatotypes do not exist - whether you are ectomorph endomorph mesomorph you can change - the way you are now is very likely due to the way you eat and how much exercise you did in the past (sport, physical work, lifestyle (sedentary or active))
While myself I am no bodybuilder afterall im only 17 ill share with you what I think is the most effective way of training...
3 most common excuses for not going to the gym: Im too lazy - no results for you, to me bodybuilding is all about exploring your mental and physical limits and progressing yourself, use your past successes whether it be ATAR or anything else as your motivation ! I dont have time (to me the only legitimate reason and time for not going gym is if you are in year 12 and REALLY want to focus down on your VCE as it is one big competition and every bit of learning helps) cut back on all the time on facebook, tv , I cant afford it - $60 a month is about the same price as owning an iphone,
What you need: 1.5 hours a day, a gym membership ($60 a month average)
Background: All my life ive always been REALLY skinny and I've always wanted to gain a bit of size but couldn't quite figure out how to do it and I had no one to show me, at the start of year 12 I was 60 kilos and just skinny-fat, I had skinny arms and a big gut (I never played sport, I just sat at home and studied and played computer games lol).
One day I decided to challenge myself and see if i was capable of changing my body, it seemed so impossible - I always went for that jog at night, did endless amount of situps and pushups yet noticed no progress at all, - no weight gain - no fat loss - no muscle growth... So towards the end of VCE I was bored and just decided to randomly search up information about how to actually get results and since then Ive slowly been increasing my knowledge on how it actually works... I signed up for a gym membership in november 3 months ago after doing a bit of research and then i started training... before and after pic below
the science of getting resultsSimplified version: weight training,
cardio and eat
We all know that doing physical exercise damages the muscle and when you eat it repairs and it regrows right? this is the fundamental of putting on size
Complex version (FOOD = mass building) and TRAIN LIKE A BODYBUILDER In order to put your body in an anabolic state of growth your energy input must be greater than your energy output
Simply be in excess of 2000kJ a day and you will balloon in size
A carb is a carb it doesnt matter wether its high G,I low GI, a sugar, a complex carb... let me emphasise this ... A CARB IS A CARB it has about 16-17kJ of energy per gram whether it be a simple sugar or polysaccharide....this is the same for a protein is a protein there isnt enough research to suggest such that a BCAA is more important also, there is no such thing as a 'higher grade of protein' - e.g. the protein from the chicken in kfc is the same as the chicken from a roast chicken...
However, this does not apply for fats BUT DO NOT NEGLECT FATS - in fact fats are very important for putting on muscle the ratio of carb protein fats should be around 50:35:15 with a give or take of 5
your body composition is determined by how much calories you put in ... keep in mind you DO need protein to grow (eating 500g of carbs and 50g of protein is not going to repair your muscle quickly and you will just be sore for a long time) research suggests you take about 1.2 - 1.5 grams of protein per KILO of bodyweight to place your body in an anabolic state of growth ( another commonly myth is that you need at LEAST 1 gram per lb of bodyweight, e.g. 2.2grams of protein per KG)
now...to the people who are crazy with eating clean... if it works for you thats great (the actual reason it works is not because putting clean foods makes you strong, but because you are less likely to be on a LARGE calories surplus, thus your body does not store fat as easily) but whether you eat mcdonalds / kfc / ice cream it doesnt matter... the reason why alot of people who get
excess fat off this is because of its GI value... the energy is released fast and as a result you will feel hungry again in a shorter period of time thus making you eat more in a whole day and therefore you will be likely to be in a LARGE calorie surplus, therefore your body stores it as fat
so the benefits of eating clean is only for you to "feel" good because your body energy levels arent spiking everywhere so you will become less prone to being tired, sleepy, hungry etc
also, the traditional high sugar foods such as soft drinks are likely to contain no fiber as compared to rice, vegetables etc ... so people who "cheat" too much on IIFYM and ONLY eat junk will probably not hit there fiber intake
CARDIOthe secret of effective cardio is to do it for 10 minutes after every workout - jump on the bike or crosstrainer for 30 seconds on level 5 and 30 seconds on level 15 (HIIT)...and repeat, go for a moderate speed on level 5 then push as hard as you can go on the level 15 and just manually adjust the levels....
people that say skip cardio because it kills your gains are
wrong (it is a broscience) ....the reason? cardio kills your gains if you don't eat your macros because doing cardio burns extra calories and your body needs to be in an excess of calories to gain muscle / weight (IF IT FITS YOUR MACROS).... it kills peoples gains because most people dont know about nutrition and they eat the same and do cardio... so they are burning more energy without adding more energy so therefore will grow slower or even worse cardio makes there input lower than there output so they will LOSE mass
HOW to train effectively at the gym + sample routineok to train effectively you should be hitting your BIG muscle groups once a week with the exception of calves and traps can be done twice a week abs I do 3 times a week...
the following routine can be done at all gyms, I am yet to go to a gym without any of the below equipmentDO NOT go to the gym and just train chest and biceps everyday... (4 sets 8-12 reps) on all exercises
MONDAY) CHEST + ABS1)
Incline dumbell bench OR barbell bench press - this is the number one hands down most important exercise for your chest
2) flat dumbell bench OR barbell bench press (I alternate every week between dumbell and barbell)
3) Incline or flat dumbell flyes
4) a variation of chest press (seated or vertical)
5) dumbell pullover
6) cable flyes OR pec deck
7) dips assisted or unassisted whatever you can get 10 - 12 reps with
ab crunch
9) plate twist or oblique targeting exercise
10) 10 minute HIIT cardio
TUESDAY - BACK + traps1)
DEADLIFT ! 2) BARBELL ROW !
3) lat pulldown wide grip
4) lat pulldown close grip
5) machine pullovers
this is the onle that may not be availble at all gyms - if unavailble do another exercise for lats6) seated row
7) assisted chin ups
reverse pec deck - isolate rear delts
9) dumbell shrugs
10) smith machine reverse barbell shrug
11) 10 minutes HIIT cardio
Wednesday - Legs + abs1)
squats (ass to grass) 2) leg press
3) straight leg deadlift
4) leg extension
5) leg curl - seated or lying
6) lunges
7) calve raises on machine
any other calve isolating exercise depends on your gym
9) ab crunch
10) any oblique variation
thursday - shoulders + traps 1) overhead press OR shoulder press (I alternate)
2) seated side lateral dumbell raises
3) dumbell or barbell upright rows
4) dumbell front raise
5) reverse pec deck again - for real delt
6) cable rear delt
7) dumbell shrug
smith machine barbell shrug
9) 10 mins HIIT
friday arms + calves + abs1) standing bicep curl - ez grip or straight alternate weekly
2) hammer dumbell curls
3) preacher curl
4) machine bicep curls
5) skullcrushers or closegrip bench alternate weekly
6) tricep extension with dumbell or machine alternat weekly
7) tricep pulldown - alternate grip weekly rope straight bar or curled bar
dips
9) calves machine
10) calves machine
11) abs crunch
12) oblique exercise
13) 10 minutes HIIT
saturday and sunday rest
NOTE: if you are a girl! READ DO NOT be afraid touching weights if you are a girl and follow this routine and stay on a calorie deficit e.g. 1000kJ be prepared to see fast results - any stubborn fat will melt off and your bodily strength will increase - weight training is no doubt the fastest way to improve your body -
do not be a cardio bunny or you will become anorexic your whole body e.g. arms and legs will shrink to chicken wings and you will be left with a little belly gut and you will end up looking weird... (same applies for guys) - just lift heavy weights then you will see definition and growth in your muscles while reducing the fat around your belly and hips and legs
and also please, you will not turn into some muscled up man that is ridiculous (for that you will need steroids AND many years of strict training and dieting...) - what you will get is a nicely shaped b00ty and a flat stomach
3 month transformation below...
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