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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 06-23-2013, 03:23 PM   #1
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Default That's what I'm talking about.

Brooks says it better than I can. . .

"Beginners should start with very light weights, and perform one set of each exercise. The workouts should be fast, fun and easy. There's no need to strain and struggle.

Don't train every day. Train three times a week, with a day of rest between every workout. Mon/Wed/Fri works perfectly. So does Tues/Thurs/Sat.

To progress, (for upper body lifts) add one rep every other workout to the exercises where you begin with 6 reps. When you reach 12 reps, add 2.5 pounds weight to your barbell or dumbbells, and drop back to 6 reps -- and repeat the rep by rep progression.

On the exercises where you begin with 8 reps (lower body lifts), add two reps every other workout. When you reach 20 reps, add five pounds to your barbell or dumbbell and drop back to 8 reps -- and repeat the progression.

If possible, add some easy walking every morning before breakfast. Nothing too far or too fast, and nothing strenuous. Just get in the habit of getting out and moving. Your body needs to move. Life is movement. Staying active keeps you young and healthy.

IMPORTANT: Be sure you know how to perform the different exercises. A qualified coach, instructor or trainer can teach you the exercises very quickly because they are simple, basic and easy to perform.

After several "cycles" where you increase the reps, add weight and then drop back to the lower rep count and repeat the process, you will have established a good base for more advanced training. But don't rush things. Start out light and progress at a slow but steady pace. You'll do much better in the long run if you start out easy and work your way up slowly. I know that many people suggest using a much harder, much heavier program when you begin your training, but remember, there's a reason why they call them "CRASH PROGRAMS." Everyone who does them crashes and burns. Slow and steady is safer, better and in the long run, much more productive."

- Brooks Kubik
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Old 06-23-2013, 03:50 PM   #2
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i like the early Steve reeves programmes he used the one set then when he could do 12 or more reps he would add a little bit of weight about 5lbs, then after a month of training he would add another set, then on the 3rd month a 3rd set would be added, similar to brooks kubik.
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Old 06-23-2013, 04:37 PM   #3
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i like the early Steve reeves programmes he used the one set then when he could do 12 or more reps he would add a little bit of weight about 5lbs, then after a month of training he would add another set, then on the 3rd month a 3rd set would be added, similar to brooks kubik.
Ya, it's the same basic way of thinking.
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Old 06-23-2013, 09:47 PM   #4
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I would work my daughter in a similar manner. We would do a 3x5 and start working the last set up to a 3x10. Then we would start working the second set up to 3x10, etc.
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Old 06-23-2013, 10:55 PM   #5
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I would work my daughter in a similar manner. We would do a 3x5 and start working the last set up to a 3x10. Then we would start working the second set up to 3x10, etc.
Very cool. When my son raises the weight, I limit the reps to no more than 6 for that first session just to let him get used to the increase. After that he goes for it with max reps. When he finally masters the weight and hits 12 to 15 reps, we increase it and drop it back to 6 reps, then work back up again.
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Old 06-24-2013, 05:19 AM   #6
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I don't get this.

You all told me that eating on a surplus and not challenging yourself and progressing in the gym would quickly result in fat gain.

So if I'm lifting really light weights, and gaining a pound of weight a month, how is that going to be mostly muscle like you said it should be?
I wouldn't be challenging myself, and I wouldn't be progressing because I already went through the stage of using really light weights.

You can't tell me one thing and then tell me something that contradicts it and expect me not to put 2 and 2 together and start thinking about fat gain again, when youv'e told me that'd be the case.
If I followed this, I wouldn't be getting stronger until months into it. I wouldn't be using a challenging weight for a long time.

Despite what you all think, I am not in denial.

I know that I'm not going to get fat. I've been shown the process, the evidence in other teens, and I believe you. If I didn't then I wouldn't be doing it would I?

But you can't expect me not to start thinking in that way again when you tell me something that contradicts the philosophy youv'e been telling me about progressing and getting stronger each week.

I see what's being said here, but I don't understand it.


Whats more, theres not much point in me being here on the forum anymore.

I have no experience to offer anybody else, and most of the people that we're helping me have gotten sick of my situation.

I see a pattern here with people jumping to conclutions about the questions I ask without really reading them, and the same thing happened yesterday.


I told you all I'd started and that I believed and trusted the fact that I wasn't going to get fat.

What you'd told me made sense, but then you go and contradict it and make it confusing.
I was assured that I'd be able to build more muscle than fat and end up looking better , providing I was challenging myself with my lifting.

When you then say "you have to use rediculously light wieghts" What do you expect I'm going to think?

One minuet youv'e told me non of the diet stuff matters if the lifting isn't right, that eating on a surplus will quickly result in fat gain if you arn't challenging yourslef in the gym, that the reason people ffail on a bulk is because they arn't challenging themsleves and working out hard enough, that if I don't stop doing jump and split squats, and don't do proper heavy squats that I will get fat.

Non of the above now seems to apply considering what you told me to do.


So then when I'm completely confused about the whole situation and ask or help in the shout box, everyones pissed off at me for mentioning it!


I'm getting better with the OCD and fear of fat gain. I am. But this makes it 10 times worse. Especially now that its caused yet another influential member to stop helping me because they're sick of it.

Last edited by LindenGarcia18; 06-24-2013 at 08:06 AM.
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Old 06-24-2013, 05:39 AM   #7
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Challenging your body does not mean you have to bust it and go to failure every rep. If you do 10 reps with a relative light weight but use good form and work the muscle your body will still respond to it. Your body will react to the stress it has been given no matter how light the weight is. One of the best powerlifters of the world named Brandon Lilly said: ' You dont have to kill yourself in the gym'. When you are a beginner you can grow with almost any form of resistance.
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Old 06-24-2013, 05:44 AM   #8
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Challenging your body does not mean you have to bust it and go to failure every rep. If you do 10 reps with a relative light weight but use good form and work the muscle your body will still respond to it. Your body will react to the stress it has been given no matter how light the weight is. One of the best powerlifters of the world named Brandon Lilly said: ' You dont have to kill yourself in the gym'. When you are a beginner you can grow with almost any form of resistance.


Understood.

But that wasn't really what I was told
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Old 06-24-2013, 05:48 AM   #9
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Understood.

But that wasn't really what I was told
With challenging they just mean that you go to the gym and just progress. Some people quit after 3 weeks and you gotta be in this game for the long run and thats the challange. I hope you are not so worried now for getting fat. Trust me your body WILL respond to 'light' weight. Just make sure you are using correct form and dont just throw weight around as a beginner.
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Old 06-24-2013, 07:19 AM   #10
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Originally Posted by LindenGarcia18 View Post
I don't get this.

You all told me that eating on a surplus and not challenging yourself and progressing in the gym would quickly result in fat gain.

So if I'm lifting really light weights, and gaining a pound of weight a month, how is that going to be mostly muscle like you said it should be?
I wouldn't be challenging myself, and I wouldn't be progressing because I already went through the stage of using really light weights.

You can't tell me one thing and then tell me something that contradicts it and expect me not to put 2 and 2 together and start thinking about fat gain again, when youv'e told me that'd be the case.
If I followed this, I wouldn't be getting stronger until months into it. I wouldn't be using a challenging weight for a long time.

Despite what you all think, I am not in denial.

I know that I'm not going to get fat. I've been shown the process, the evidence in other teens, and I believe you. If I didn't then I wouldn't be doing it would I?

But you can't expect me not to start thinking in that way again when you tell me something that contradicts the philosophy youv'e been telling me about progressing and getting stronger each week.

I see what's being said here, but I don't understand it.


Whats more, theres not much point in me being here on the forum anymore.

I have no experience to offer anybody else, and most of the people that we're helping me have gotten sick of my situation.

I see a pattern here with people jumping to conclutions about the questions I ask without really reading them, and the same thing happened yesterday.


I told you all I'd started and that I believed and trusted the fact that I wasn't going to get fat.

What you'd told me made sense, but then you go and contradict it and make it confusing.
I was assured that I'd be able to build more muscle than fat and end up looking better , providing I was challenging myself with my lifting.

When you then say "you have to use rediculously light wieghts" What do you expect I'm going to think?

One minuet youv'e told me non of the diet stuff matters if the lifting isn't right, that eating on a surplus will quickly result in fat gain if you arn't challenging yourslef in the gym, that the reason people ffail on a bulk is because they arn't challenging themsleves and working out hard enough, that if I don't stop doing jump and split squats, and don't do proper heavy squats that I will get fat.

Non of the above now seems to apply considering what you told me to do.


So then when I'm completely confused about the whole situation and ask or help in the shout box, everyones pissed off at me for mentioning it!


I'm getting better with the OCD and fear of fat gain. I am. But this makes it 10 times worse. Especially now that its caused yet another influential member to stop helping me because they're sick of it.
Hi Linden,

I sympathise with you, I really do. But after surfing the entire internet, you wont find a better place than on here in my limited experience. And you need to surround yourself with like-minded lifters! So persist. In a while you will be able to offer valuable advice and support to someone else coming along.

I think you just need to have a bit more patience in trying to read into what your body is doing. Imagine you're learning to drive and someone tells you to accelerate to 50, but don't do more than 70. You've got no idea how much pressure you need to apply to the accelerator, and there's little point in asking since people cant explain it. But its no big deal, because the speed reacts withing a few seconds of you moving your leg and hey presto, you control the speed roughly quite quickly.
Changes in the body are not so fast! The feedback takes time, and nothing can be read into daily measurements (weight on the scales or on the bar). So you need some patience. The feedback will come in time, and you will be able to adjust and you will be fine. Just as it takes time to see results, it also takes time to screw things up, so there's no need worry. As they say on here, trust Steve and trust the process (even though its slow)
Hope this helps.
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