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Old 05-29-2011, 04:33 AM   #1
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Hey i have been training on and off for a year lost 35kg but have nfi how to bulk up.

I want to educate myself on bodybuilding but not the books i have read dont really help you with putting together routines.

Can anyone recommend me a book that helps newbies understand how to build routines?
eg how many exercises for each muscle?
which muscles to train on same day and why?

theres like 99999 different routines on net but hard to find some info on why why choose each exercise.


cheers
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Old 05-29-2011, 05:51 AM   #2
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Check out the workout routines section on this sight, and post up a thread where you describe your goals, diet, experience and so on and people on here will be glad to help.

Good luck! Any questions are welcome.
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Old 05-29-2011, 08:24 AM   #3
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Originally Posted by polak View Post
Hey i have been training on and off for a year lost 35kg but have nfi how to bulk up.

I want to educate myself on bodybuilding but not the books i have read dont really help you with putting together routines.

Can anyone recommend me a book that helps newbies understand how to build routines?
eg how many exercises for each muscle?
which muscles to train on same day and why?

theres like 99999 different routines on net but hard to find some info on why why choose each exercise.


cheers
Hi Polak,

Welcome to the forum. I am written several articles on the topic of building routines. Hopefully these will help some. They are on various websites, so you will have to jump around a bit. Let me know if you have any questions.

The Ultimate Muscle Building Split Reference Guide | Muscle & Strength

Practical Progression Approaches for Muscle Building | Muscle & Strength

Guide To Advanced Muscle Building Training Techniques | Muscle & Strength

The Five Muscle Building Virtues | Muscle & Strength

Beginner Muscle Building Essentials | Muscle & Strength

Best Exercises For Building Muscle And Strength - Primal Lifter

Do I Need To Train Every Bodypart? - Primal Lifter

How To Deadlift: Proper Form And Deadlift Information - Primal Lifter

How Long Should I Rest Between Sets? - Primal Lifter

How To Build Muscle As Fast As Possible - Primal Lifter

How To Warm Up Before Weight Training - Primal Lifter

Progression Of Weight: The Power Of Adding One Rep - Primal Lifter

Become An Ex-Hardgainer: The Hardgainer Challenge - Primal Lifter

How To Weed Through The Muscle Building Confusion - Primal Lifter
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Old 05-29-2011, 08:30 AM   #4
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Here are the basic rules:

--Workout 2-4 times per week until you are an intermediate.
--Best to stick with fullbody, or upper/lower style split until you learn how to gain.
--Start with basic, heavy compound lifts.
--Start simple and evolve your training based on needs.
--Ignore magazine routines with 40 sets per day. You are not a steroid user and shouldn't train like you are.
--Use 5 to 12 reps for most sets. 12-20 reps is ok for some work like abs, quads, calves.
--Large muscle groups: 9 to 12 sets per week.
--Small muscle groups: 3-6 sets per week.


^ This can be divided up in several ways.

For example, 9-12 sets for chest could be:

--3 sets, 3 times per week on a fullbody workout.
--4-6 sets, two times per week on an upper/lower split.
--9 sets one day a week on a split.

Always choose the best exercises. They usually are barbell, dumbbell and bodyweight lifts.

To succeed: Get to the gym and never waste a set. Push for more reps and more weight at all times. Out of the gym, eat everything not tied down.
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Old 05-29-2011, 10:41 AM   #5
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wow appreciate the reply ill start reading ^^
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Old 05-30-2011, 09:56 AM   #6
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have read half the articles and its exactly what i was looking for.

really hard to find this type of advice thanks again bend.
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Old 05-30-2011, 10:03 AM   #7
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Originally Posted by polak View Post
have read half the articles and its exactly what i was looking for.

really hard to find this type of advice thanks again bend.
Glad to help.

Let me know if you have any questions.
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Old 05-30-2011, 11:14 AM   #8
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Originally Posted by BendtheBar View Post
Hi Polak,

Welcome to the forum. I am written several articles on the topic of building routines. Hopefully these will help some. They are on various websites, so you will have to jump around a bit. Let me know if you have any questions.

The Ultimate Muscle Building Split Reference Guide | Muscle & Strength

Practical Progression Approaches for Muscle Building | Muscle & Strength

Guide To Advanced Muscle Building Training Techniques | Muscle & Strength

The Five Muscle Building Virtues | Muscle & Strength

Beginner Muscle Building Essentials | Muscle & Strength

Best Exercises For Building Muscle And Strength - Primal Lifter

Do I Need To Train Every Bodypart? - Primal Lifter

How To Deadlift: Proper Form And Deadlift Information - Primal Lifter

How Long Should I Rest Between Sets? - Primal Lifter

How To Build Muscle As Fast As Possible - Primal Lifter

How To Warm Up Before Weight Training - Primal Lifter

Progression Of Weight: The Power Of Adding One Rep - Primal Lifter

Become An Ex-Hardgainer: The Hardgainer Challenge - Primal Lifter

How To Weed Through The Muscle Building Confusion - Primal Lifter
Excellent post, Boss........

Thanks for posting this.
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Old 06-30-2011, 06:32 PM   #9
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Look up Reg Park and Vince Gironda's work, if you can't bulk up with their methods, I don't know what to tell you.
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