Bodybuilding Advice

[tropo]

Then we must differ on the subject in some respects. .

Mainly in the areas of experience and motivation. You admitted to a 30 year break. I have no idea why it was forced upon you because there is alway a way to train if you have the motivation. Back in my 20's I had a very bad motorcycle smash breaking an arm and a leg in multiple places. After leaving the hospital I used to crutch around a gym doing whatever I could with whatever still worked. I even used to do stomach crunches while still in hospital with my leg in traction and one arm suspended while a drip was feed into the other arm.

Incidentally, at that time I could only use machines, but was lucky as the gym had Nautilus equipment (early 1980's) which was considered the best at the time.

[tropo]

I have to agree its real easy to quit, i have had off times sometimes for years. I seen the same happen to friends who like training. We all have off times just a few of us can go on all the time doing it all right.

This is the very reason why I make a big effort not to miss workouts - knowing how easy it is to get lazy. I can lose the interest in training in a very short time away and it takes a huge effort to get back. There's nothing addictive about it. It's hard, boring work which must be done.

I liken training to brushing your teeth everyday. You need to do it to maintain your teeth but it's not enjoyable or addictive.

The way I see it, if a person needs to enjoy training to keep it up, then they are more likely to give it up some time in the future when it will inevitably become boring.

It takes dedication, willpower and motivation to keep at it year in year out.

[robblok]

Tropo,

I do enjoy training, but part of it is just routine. Not sure how to explain it. If i hated it i would not do it.

Just like the rowing i do, i like it less as the weight lifting. I know that once i start skipping morning sessions its the beginning of the end. That is why i try to go on building it in my routine.

But I think everyone is different.

[Leon711]

I have lost 22kg in 5 months but have hit a wall and my weight is at a stand still. Any advice??? Diet wise.

[robertson468]

Internet IS your friend. You can find how to begin and then take it forward.

Me, an oldy, l do some good stuff at the Gym that the youngsters don't understand how l can do it , it's good fun as l drink and smoke and eat once a day. Perhaps dead soon but l feel 100%, no probs with heavy workouts, except a few fuzzy head spins, but am OK.

You might want to get your blood pressure checked if you frequently have fuzzy head spins after exercise.

[robertson468]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

The only reason why anyone may consider it addictive is because some guys may become obsessed with their physiques - but it's nothing like an addiction. The obsession normally comes about due to insecurity about one's physique.

I still have to push myself hard to go to the gym even I've been at it for 36 years. It's too easy to quit. Last year I stayed away from the gym for a total of 7 months. Back in 2006 I nearly had a year off. It takes a lot of willpower to stay with it.

Weight training is one of the best activities one can do to keep the body functioning optimally - especially later in life.

I have to agree its real easy to quit, i have had off times sometimes for years. I seen the same happen to friends who like training. We all have off times just a few of us can go on all the time doing it all right.

[tropo]

Tropo,

I do enjoy training, but part of it is just routine. Not sure how to explain it. If i hated it i would not do it.

Just like the rowing i do, i like it less as the weight lifting. I know that once i start skipping morning sessions its the beginning of the end. That is why i try to go on building it in my routine.

But I think everyone is different.

I do it whether I enjoy it or not. By saying I may not enjoy it doesn't mean I hate it. For me it is more a neutral emotion but even if I hated it I would still do it. I treat it as a job which has to get done.

I just did another 90 minutes of cardio chewing through 1400 calories. Could anyone actually enjoy this?

While I'm at the gym I see dozens of people sweating away on the cardio machines. I doubt any of them are enjoying themselves.

The Olympic Games are coming up. Can you imaging the torture most athletes go through to prepare themselves. It's the achievement which they enjoy, not the ride.

[Chris Lawrence]

I have not read all the comments.

My suggestion is to go pay a trainer to develop a suitable program for your body, keep them on for as long as you need them. You are paying someone to develop your expectations with the limitations your body can handle. Good investment. They can also intoduce you to a gym and show you how to use equipment to your advantage.

OR

Get a training partner at your level, develop a routine and stick to it, rain or shine.

OR

Develop your cardio (swimming, walking or gym classes)

A gentleman I knew loved the gym classes as they were the point of contact for many relationships. Saw him in a class one day, he was down the back with about 5-6 women around him. He had done this type of exercise for many years which striped the weight off him (not sure if it were the classes or the women). Made me laugh, as he was good at both.

Good luck

[pacovl46]

Hi robblok

Many thanks for your reply and your continued input is much appreciated.

Some additional information;

I have always been very fortunate that being tall and having an athletic physique (from years of sport) I can generally get away with being out of condition (within reason!) without it really showing............fitness levels would obviously be affected but visually it’s not that obvious. Even now, after the past five years with only moderate amounts of exercise and eating and drinking far too much, I still have a long way to go before I can stand in a bar with some of my fellow expats and brag about who has the biggest stomach and looks closest to being eight months pregnant..............thankfully!

My diet is not too bad and by coincidence I also have oatmeal for breakfast - I also add blueberries for taste and additional health benefits. Apart from this I eat predominantly Thai food (but no fattening curries!) either at home and cooked by my wife or out at local restaurants. My choice of dishes is very healthy but I am clearly eating too much and perhaps more importantly exercising too little.

Whilst I certainly wouldn’t have the audacity to suggest I know anything about the bodybuilding world, I have had some experience using a multi-gym – apologies if multi-gyms should not be used in the same sentence as bodybuilding!!

Joking aside, I have access to a multi-gym in my home which I shipped over from the U.K. when I first moved to Thailand but, for reasons already mentioned this has since received very little use. I would obviously like this to change and I am hoping that the book/programme you are recommending will be compatible with my multi-gym.............I will try and attach a photograph and perhaps you would be kind enough to confirm.

Incidentally, when I was using the multi-gym in the U.K. it was for strength and toning and I just followed the somewhat basic instructions which came with the equipment. This is probably why I became a little disillusioned as I was not seeing the benefits that I expected. On reflection, I now realise this was due to poor instructions and general ignorance on my part - with the correct training I’m sure things would have been very different.

I am hoping that once I start to see the desired results (by using the book/programme you recommend and in conjunction with a healthier lifestyle) I will become sufficiently motivated and my exercise routines will replace, or at least reduce my excessive socialising and subsequent over-eating and drinking. Having said this, I certainly don’t want to become the fittest hermit in town and I trust that with strong willpower it will still be possible to enjoy a reasonable social life, albeit with smaller food portions and no alcohol!

Thanks again for all your help and encouragement.

I bought Arnold Scharzenegger's "The New Encyclopedia of Modern Bodybuilding". It's huge and you can have any book shop in Thailand, like Asia Books for example, order it for you, which is what I did. It tells you everything you need to know. There's several workout plans from beginner to Mr. Olympia in it. It also includes lots of photographs and detailed descriptions on how to execute the different exercises for each body part, how many sets and how many repetitions etc. I love this book! I can't remember how much I paid for it but it was definitely less that 2000 Baht. My guess is around 1500.

Let me give you a small overview:

Upper body: 4 sets of 8 to 12 reps (Arnold did 5 sets)

Lower body 4 sets of 12-15 reps (Arnold did 5)

Weight: You need to find a weight for each body part that's so heavy that you can lift it only once. From that you subtract 25% which should bring you into the 4 sets and 8-15 reps range. If you're just starting out I'd take it easy and considerably less weight than the 75% because otherwise the stiff muscles will "kill" you ;-) You can work your way up. Once you can do 4 sets and the recommended repetitions with 75% I'd then go for a 5th set. Once you can do that one, too, it's time to increase the weight. Every 3 to 6 months you need to change your routine because your body gets used to it and therefore your increase in mass will slow down. You will still train the same muscles in the same order, but with different exercises.

Since you can't train all your muscle groups in one day you will have to use a split system which looks as follows for beginners:

Level 1 Exercise Program:

Monday and Thursday, Workout 1: Chest and Back, Abdominals

Tuesday and Friday, Workout 2: Shoulders, Upper arms, Forearms, Abdominals

Wednesday and Saturday, Workout 3: Thighs, Calves, Lower back, Abdominals

On Sundays you rest.

If you follow this program you will train your entire body twice per week. I'm aware that you might not have the time or the will to go to the gym 6 times a week, but this is the fastest way to gain muscles. But you can go only 3 times per week and train your entire body only once. It's completely up to you. I go 5 times per week.

Here's the Level 1 program exercises:

Workout 1: Chest and Back

Chest:

Bench Press (4 sets 8 - 12 reps)

Incline Press (4 sets 8- 12 reps)

Pullovers (4 sets 8 - 12 reps)

Back:

Chin ups (do as many as you can at a time until you reach 50. Chin ups are tough and to go to 50 is excruciating if not impossible in the beginning. So what I did was to use the lat machine until I could do 50 reps of 60kg in one go and then I switched to actual chin ups on a bar.)

Bent-Over Rows (4 sets of 12 reps)

The way you do them is to take a barbell and then bend over until your upper body is parallel to the ground, your knees need to be bend a bit (half squat) and then you extend your arms all the way and pull the weight not to your chest but to your belly button. That way you will isolate your latissimus. if your upper body isn't parallel to the ground you will involve your biceps and triceps as well. Since this exercise is tough you won't want to waste your energy on other muscle groups. So, stay parallel. Very important is also, that you leave your lower back straight and your head up. (Push your hips forward before you start the exercise and keep them that way throughout the exercise otherwise you'll fuc_k up your lower back.

Power Training:

Deadlifts (3 sets, 10, 6, 4 to failure) You take a barbell and take a weight that's so heavy that you can lift it only 10 times and then you go into a squatting position (feet about 12 to 15 inches apart = shoulder width), extend your arms all the way, grab the barbell, straighten your back, put your head back and then lift the weight off the ground until you're standing upright then put the weight back down to the ground leaving your back straight and your head back. That's one rep then. Do 10 of them in your first set. Your arms will stay extended all the way throughout the exercise. Then you add some more weight so that you can do only 6 reps in the second set. Then you add some more weight again and then you do at least 4 reps and then just keep going until you can't do any more reps. This is a powerlifting exercise that will increase overall mass and density. Once again, it's paramount that your back stays straight otherwise you'll fuc_k it up.

Obviously this well require some experimenting with different weights until you found the right one. Start out easy and next time you do this exercise increase the weight until you found the right one over the course of a week or however long it takes.

Abdominals:

Crunches (5 sets of 25 reps)

Workout 2: Shoulders, Upper arms, Foreararm

Shoulders:

Barbell Clean and Press (5x 8-12) Same beginning as the deadlifts, but this time you pull the weight all the way up to your chest, get your hands and arms underneath the weight and then push it all the way up over head until your arms are all the way extended. It's a weightlifting exercise.

Dumbbell Lateral Rises (5x 8-12) Take some dumbbells and then lift your arms away from your body until they're parallel to the ground.

Power Training:

Heavy Upright Rows (10, 6, 4 to failure) You take a barbell (overhand grip, meaning your palms go over the bar and not under it), stand upright, extend your arms all the way and then lift the bar up to underneath your chin. You need to keep your elbows pointed outwards during this exercise.

Push Presses (10, 6, 4 to failure) Push presses are a cheating exercise. You can take dumbbells or a barbell for this one. I prefer a barbell. Overhand grip, bring the barbell up to your shoulders (this is where the exercise starts), once you've got it there you extend your arms over your head all the way and then let the barbell come down to your shoulders again. That's one rep. The reason it's a cheating exercise is that you're allowed to bend your knees and then extend your legs quickly to gain momentum to help extending your arms.

Upper arms:

Standing Barbell Curls (5x 8-12)

Seated Dumbbell Curls (5x 8-12)

Close Grip Press (5x 8-12) It's the same as bench pressing, but you keep your hands in a close grip about 5 inches apart from each other.

Standing Triceps Extensions with barbell (5x 8-12)

Forearms:

Wrist curls (4x15 or more, I do 5x25) You can make them really burn because they're notoriously hard to train because forearms and calves were designed to go "indefinitely" You can also take heavier weight and do only 4x15 hardcore reps. Whatever works best for you. The way you do them is either with a barbell or a dumbbell. Basically you lay your hands palms facing up on a bench and then let you hands go as far downwards as your wrist allows you to and then rotate it back up as far as possible.

Reverse wrist curls, same as above but this time you lay your hands on the bench palms facing down. (You will find, that you won't be able to take as much weight as with the wrist curls. That's normal.)

Abdominals

Reverse Crunches (5x25) I'm sure you know this already, but for normal crunches you lift your upper body of the ground and with reverse crunches it's the lower body that needs to be lifted)

Workout 3: Thighs, Calves, Lower Back

Barbell Squats (5x15)

Barbell Lunges (5x15) I hate lunges ;-) but here's how to do them. They're basically one-legged squats. You leave one leg on the ground and take a step forward with the other one, then you do a squat with your front leg while the other leg almost touches the ground with the knee. They're really tough after the squats, so I suggest to you to do them without the barbell for the first 2 or 3 times you do this exercise.

Leg curls (5x15) you do them with a machine.

Calves:

Standing Calve Raises (5x25) Stand on a stair or a step, or one of those aerobic boxes or a calve machine if your gym has one, with your toes only, 2/3rds of your feet will be hanging in the air. Then lower your heel as far down as possible and push it back up as far as possible. I'd go for a stair first until you can do 5x50 and then you need either a calve machine or one of those bench press machines that's high enough so you can do the pressing while standing. if you go for the bench press machine you will also need a block to stand on otherwise you can't lower your heel which will half your range of motion.

Lower back, Power Training:

Straight Leg Deadlifts. (10, 6, 4 to failure) Same as the regular deadlifts, but you start from a straight leg position instead of a squat position. For this exercise you will need to spread your legs otherwise you can't go low enough to pick up the weight and keep your back straight at the same time.

Good Mornings (10, 6, 4 to failure) You take a barbell and put it on your shoulders behind you head. Then you place your feet apart (double shoulder width), keep your legs straight and then bend your upper body down towards the ground until you're parallel to it and then bring the weight back up. Keep your back straight throughout this exercise!

Abdominals:

Crunches (5x25)

That's basically it. Follow this regimen until you've gained about 15 pounds of muscle and then you switch to the triple split system which means you train your entire body 3 times a weeks.

As far as nutrition goes, fish, red meat, rice, noodles, vegetables and fruit and supplements.

Pre workout shake: 30gr of whey protein concentrate, 5gr of glutamine, and 5gr of glucose mixed with milk. You can also use water. It's cheaper than milk, but milk tastes better!

Post workout shake: 30gr of why protein, 5gr of creatine (creatine is done in cycles. I do 2 months on, 2 months off) 5gr of glucose for every 2 completed sets (workout one is in my case 30 sets so I'm using 75 grams of glucose after that workout) Glucose will give you an insulin spike which will then carry the proteins right into your muscle tissue. If you want to take any BCAA (branch chained amino acids) you will have to take them 20 minutes before your workout shake. I take them before I start with my second last muscle group for the day and then have my post workout shake 5 minutes after I'm done with exercising.

Bedtime shake: 30gr of whey protein/casein blend, 1 fish oil tab, one multivitamin and one tab of magnesium mixed with milk. If you want to take ZMA or Arginine you will have to take it on an empty stomach and ZMA competes with calcium, therefore you can't take it with milk or why protein. What I do is this: I take the ZMA and arginine 2 to 2.5 hours after my last meal for the day which is one hour before got to bed. Then I'll have my bedtime shake right before I got to bed. By then an hour has passed and the ZMA and the arginine are already in the system.

Never mix creatine with glutamine because they compete with each other and one of them loses out. Since both of them aren't exactly cheap you don't wanna waste it like that. That's why I take the glutamine before the workout and the creatine after. Amino acids are the building blocks of muscle tissue. You can buy them as pills or you can buy the MuscleTech Nitro-Tech Hardcore Pro Series whey protein which already includes them. That's the cheaper way and that MuscleTech is the best protein on the market. It's also cheaper than Musashi which is readily available in Thailand. I buy the MuscleTech stuff at future park rang sit on the top floor.

If you have any questions or want me to send you pictures on any of the exercises you can send me a private message with your e-mail address.

Cheers mate!

While your home fitness thing will get you started, eventually it won't be sufficient anymore because you don't have all the machines that are needed if you're really seriously want to pack on some muscles. Fitness first is not exactly cheap but they have everything you need. I pay 2124 Baht/month. It's also likely that you will be able to find a partner there which is really helpful in terms of motivating each other and simply pushing each other through the exercises, and maybe to make some new friends. I'm not endorsing Fitness First in any way. It's just where I go. Basically any fully equipped or at least well equipped studio will do. Stay away from California Sun, though, or whatever it's called. They're going bankrupt or already went bankrupt. There was an article on thai visa a while ago.

Last words: Take it easy in the beginning! After I had bought Arnold's book and was through reading it, I went to my local gym back then and went full on terminator in my very first workout. The result was that i couldn't extend my arms all the way for nearly a month and every time I turned around in the nighttime the pain in my arms woke me up for lie 2 weeks! Not a pleasant experience!!! ;-)

Edited July 1, 2012 by pacovl46

[how241]

To be honest free weights are always the way to go even if older. However it can strain the body. That was why i said only do the first 3 months for starting strenght (build a base strenght and body). Then go for a split.

A powerrack with barbell will set you back around 30k. Just remember it holds its value well. But only buy something like that if your serious about training. Its not good when it is gathering dust.

Later after 3 months you can always do split and higher reps (could be better for an older person)/

+1

[transam]

Then we must differ on the subject in some respects. .

Mainly in the areas of experience and motivation. You admitted to a 30 year break. I have no idea why it was forced upon you because there is alway a way to train if you have the motivation. Back in my 20's I had a very bad motorcycle smash breaking an arm and a leg in multiple places. After leaving the hospital I used to crutch around a gym doing whatever I could with whatever still worked. I even used to do stomach crunches while still in hospital with my leg in traction and one arm suspended while a drip was feed into the other arm.

Incidentally, at that time I could only use machines, but was lucky as the gym had Nautilus equipment (early 1980's) which was considered the best at the time.

Psoriatic Arthritis. Google tells all.

[transam]

Internet IS your friend. You can find how to begin and then take it forward.

Me, an oldy, l do some good stuff at the Gym that the youngsters don't understand how l can do it , it's good fun as l drink and smoke and eat once a day. Perhaps dead soon but l feel 100%, no probs with heavy workouts, except a few fuzzy head spins, but am OK.

You might want to get your blood pressure checked if you frequently have fuzzy head spins after exercise.

Had it 30 years ago when going for it.

[Jaochoo]

Only just back on the computer after a couple of days away.

The replies have certainly been coming thick and fast and it will now be difficult to respond to each post individually........something I generally like to do as it shows that I am taking an active interest and that I appreciate the efforts of the individual who is responding with advice.

Anyway, I would just like to say a very big thank you to everyone who has responded and to assure them that all replies have and will continue to be read.

I have certainly picked up on the cautionary advice, both in terms of my age and obvious lack of experience and for this reason I am starting to think that perhaps the advice from sotsira (post no.13) would be a sensible starting point.

I will have to try and obtain some reasonable training guides to compliment my multi-gym as I gather it is all too easy to overdo things when first starting out. Incorrect technique is another major factor to address – hopefully a bit of research via the internet will come up trumps.

After a few months of using my existing equipment (correctly this time!) and continuing to research what is clearly a fascinating subject, I am hoping I will be better prepared to take things further.

I would like to thank everyone once again for all the advice and, even if I don’t turn into a serious bodybuilder, I have definitely been sufficiently motivated to make some healthy changes to my lifestyle and this is obviously a good thing.

Probably the most painful thing to come out of all this is the short sharp reminder that I am fifty four years of age and this is old! The fact that I don’t feel old (I guess nobody ever does!) and, anyone who meets me is invariably surprised when they find out my age............wrongly thinking I am much younger. Clearly, this is a nice problem to have but I cannot overlook the fact that I am getting old!

I did have a full medical about two years ago and thankfully I was given a clean bill of health. However, the heart monitoring was somewhat basic and just confirmed that my heart was still beating...........a huge relief!!! Anyway, on a more serious note, do you think it would be sensible to have a more thorough check on my heart prior to starting my exercise programme and, if so, are there any specialist fitness clinics in the Pattaya area that you would recommend for this type of test or, am I better just going to one of the main hospitals? Any advice would be much appreciated.

[Jaochoo]

[i bought Arnold Scharzenegger's "The New Encyclopedia of Modern Bodybuilding". It's huge and you can have any book shop in Thailand, like Asia Books for example, order it for you, which is what I did. It tells you everything you need to know. There's several workout plans from beginner to Mr. Olympia in it. It also includes lots of photographs and detailed descriptions on how to execute the different exercises for each body part, how many sets and how many repetitions etc. I love this book! I can't remember how much I paid for it but it was definitely less that 2000 Baht. My guess is around 1500.

Let me give you a small overview:

Upper body: 4 sets of 8 to 12 reps (Arnold did 5 sets)

Lower body 4 sets of 12-15 reps (Arnold did 5)

Weight: You need to find a weight for each body part that's so heavy that you can lift it only once. From that you subtract 25% which should bring you into the 4 sets and 8-15 reps range. If you're just starting out I'd take it easy and considerably less weight than the 75% because otherwise the stiff muscles will "kill" you ;-) You can work your way up. Once you can do 4 sets and the recommended repetitions with 75% I'd then go for a 5th set. Once you can do that one, too, it's time to increase the weight. Every 3 to 6 months you need to change your routine because your body gets used to it and therefore your increase in mass will slow down. You will still train the same muscles in the same order, but with different exercises.

Since you can't train all your muscle groups in one day you will have to use a split system which looks as follows for beginners:

Level 1 Exercise Program:

Monday and Thursday, Workout 1: Chest and Back, Abdominals

Tuesday and Friday, Workout 2: Shoulders, Upper arms, Forearms, Abdominals

Wednesday and Saturday, Workout 3: Thighs, Calves, Lower back, Abdominals

On Sundays you rest.

If you follow this program you will train your entire body twice per week. I'm aware that you might not have the time or the will to go to the gym 6 times a week, but this is the fastest way to gain muscles. But you can go only 3 times per week and train your entire body only once. It's completely up to you. I go 5 times per week.

Here's the Level 1 program exercises:

Workout 1: Chest and Back

Chest:

Bench Press (4 sets 8 - 12 reps)

Incline Press (4 sets 8- 12 reps)

Pullovers (4 sets 8 - 12 reps)

Back:

Chin ups (do as many as you can at a time until you reach 50. Chin ups are tough and to go to 50 is excruciating if not impossible in the beginning. So what I did was to use the lat machine until I could do 50 reps of 60kg in one go and then I switched to actual chin ups on a bar.)

Bent-Over Rows (4 sets of 12 reps)

The way you do them is to take a barbell and then bend over until your upper body is parallel to the ground, your knees need to be bend a bit (half squat) and then you extend your arms all the way and pull the weight not to your chest but to your belly button. That way you will isolate your latissimus. if your upper body isn't parallel to the ground you will involve your biceps and triceps as well. Since this exercise is tough you won't want to waste your energy on other muscle groups. So, stay parallel. Very important is also, that you leave your lower back straight and your head up. (Push your hips forward before you start the exercise and keep them that way throughout the exercise otherwise you'll fuc_k up your lower back.

Power Training:

Deadlifts (3 sets, 10, 6, 4 to failure) You take a barbell and take a weight that's so heavy that you can lift it only 10 times and then you go into a squatting position (feet about 12 to 15 inches apart = shoulder width), extend your arms all the way, grab the barbell, straighten your back, put your head back and then lift the weight off the ground until you're standing upright then put the weight back down to the ground leaving your back straight and your head back. That's one rep then. Do 10 of them in your first set. Your arms will stay extended all the way throughout the exercise. Then you add some more weight so that you can do only 6 reps in the second set. Then you add some more weight again and then you do at least 4 reps and then just keep going until you can't do any more reps. This is a powerlifting exercise that will increase overall mass and density. Once again, it's paramount that your back stays straight otherwise you'll fuc_k it up.

Obviously this well require some experimenting with different weights until you found the right one. Start out easy and next time you do this exercise increase the weight until you found the right one over the course of a week or however long it takes.

Abdominals:

Crunches (5 sets of 25 reps)

Workout 2: Shoulders, Upper arms, Foreararm

Shoulders:

Barbell Clean and Press (5x 8-12) Same beginning as the deadlifts, but this time you pull the weight all the way up to your chest, get your hands and arms underneath the weight and then push it all the way up over head until your arms are all the way extended. It's a weightlifting exercise.

Dumbbell Lateral Rises (5x 8-12) Take some dumbbells and then lift your arms away from your body until they're parallel to the ground.

Power Training:

Heavy Upright Rows (10, 6, 4 to failure) You take a barbell (overhand grip, meaning your palms go over the bar and not under it), stand upright, extend your arms all the way and then lift the bar up to underneath your chin. You need to keep your elbows pointed outwards during this exercise.

Push Presses (10, 6, 4 to failure) Push presses are a cheating exercise. You can take dumbbells or a barbell for this one. I prefer a barbell. Overhand grip, bring the barbell up to your shoulders (this is where the exercise starts), once you've got it there you extend your arms over your head all the way and then let the barbell come down to your shoulders again. That's one rep. The reason it's a cheating exercise is that you're allowed to bend your knees and then extend your legs quickly to gain momentum to help extending your arms.

Upper arms:

Standing Barbell Curls (5x 8-12)

Seated Dumbbell Curls (5x 8-12)

Close Grip Press (5x 8-12) It's the same as bench pressing, but you keep your hands in a close grip about 5 inches apart from each other.

Standing Triceps Extensions with barbell (5x 8-12)

Forearms:

Wrist curls (4x15 or more, I do 5x25) You can make them really burn because they're notoriously hard to train because forearms and calves were designed to go "indefinitely" You can also take heavier weight and do only 4x15 hardcore reps. Whatever works best for you. The way you do them is either with a barbell or a dumbbell. Basically you lay your hands palms facing up on a bench and then let you hands go as far downwards as your wrist allows you to and then rotate it back up as far as possible.

Reverse wrist curls, same as above but this time you lay your hands on the bench palms facing down. (You will find, that you won't be able to take as much weight as with the wrist curls. That's normal.)

Abdominals

Reverse Crunches (5x25) I'm sure you know this already, but for normal crunches you lift your upper body of the ground and with reverse crunches it's the lower body that needs to be lifted)

Workout 3: Thighs, Calves, Lower Back

Barbell Squats (5x15)

Barbell Lunges (5x15) I hate lunges ;-) but here's how to do them. They're basically one-legged squats. You leave one leg on the ground and take a step forward with the other one, then you do a squat with your front leg while the other leg almost touches the ground with the knee. They're really tough after the squats, so I suggest to you to do them without the barbell for the first 2 or 3 times you do this exercise.

Leg curls (5x15) you do them with a machine.

Calves:

Standing Calve Raises (5x25) Stand on a stair or a step, or one of those aerobic boxes or a calve machine if your gym has one, with your toes only, 2/3rds of your feet will be hanging in the air. Then lower your heel as far down as possible and push it back up as far as possible. I'd go for a stair first until you can do 5x50 and then you need either a calve machine or one of those bench press machines that's high enough so you can do the pressing while standing. if you go for the bench press machine you will also need a block to stand on otherwise you can't lower your heel which will half your range of motion.

Lower back, Power Training:

Straight Leg Deadlifts. (10, 6, 4 to failure) Same as the regular deadlifts, but you start from a straight leg position instead of a squat position. For this exercise you will need to spread your legs otherwise you can't go low enough to pick up the weight and keep your back straight at the same time.

Good Mornings (10, 6, 4 to failure) You take a barbell and put it on your shoulders behind you head. Then you place your feet apart (double shoulder width), keep your legs straight and then bend your upper body down towards the ground until you're parallel to it and then bring the weight back up. Keep your back straight throughout this exercise!

Abdominals:

Crunches (5x25)

That's basically it. Follow this regimen until you've gained about 15 pounds of muscle and then you switch to the triple split system which means you train your entire body 3 times a weeks.

As far as nutrition goes, fish, red meat, rice, noodles, vegetables and fruit and supplements.

Pre workout shake: 30gr of whey protein concentrate, 5gr of glutamine, and 5gr of glucose mixed with milk. You can also use water. It's cheaper than milk, but milk tastes better!

Post workout shake: 30gr of why protein, 5gr of creatine (creatine is done in cycles. I do 2 months on, 2 months off) 5gr of glucose for every 2 completed sets (workout one is in my case 30 sets so I'm using 75 grams of glucose after that workout) Glucose will give you an insulin spike which will then carry the proteins right into your muscle tissue. If you want to take any BCAA (branch chained amino acids) you will have to take them 20 minutes before your workout shake. I take them before I start with my second last muscle group for the day and then have my post workout shake 5 minutes after I'm done with exercising.

Bedtime shake: 30gr of whey protein/casein blend, 1 fish oil tab, one multivitamin and one tab of magnesium mixed with milk. If you want to take ZMA or Arginine you will have to take it on an empty stomach and ZMA competes with calcium, therefore you can't take it with milk or why protein. What I do is this: I take the ZMA and arginine 2 to 2.5 hours after my last meal for the day which is one hour before got to bed. Then I'll have my bedtime shake right before I got to bed. By then an hour has passed and the ZMA and the arginine are already in the system.

Never mix creatine with glutamine because they compete with each other and one of them loses out. Since both of them aren't exactly cheap you don't wanna waste it like that. That's why I take the glutamine before the workout and the creatine after. Amino acids are the building blocks of muscle tissue. You can buy them as pills or you can buy the MuscleTech Nitro-Tech Hardcore Pro Series whey protein which already includes them. That's the cheaper way and that MuscleTech is the best protein on the market. It's also cheaper than Musashi which is readily available in Thailand. I buy the MuscleTech stuff at future park rang sit on the top floor.

If you have any questions or want me to send you pictures on any of the exercises you can send me a private message with your e-mail address.

Cheers mate!

While your home fitness thing will get you started, eventually it won't be sufficient anymore because you don't have all the machines that are needed if you're really seriously want to pack on some muscles. Fitness first is not exactly cheap but they have everything you need. I pay 2124 Baht/month. It's also likely that you will be able to find a partner there which is really helpful in terms of motivating each other and simply pushing each other through the exercises, and maybe to make some new friends. I'm not endorsing Fitness First in any way. It's just where I go. Basically any fully equipped or at least well equipped studio will do. Stay away from California Sun, though, or whatever it's called. They're going bankrupt or already went bankrupt. There was an article on thai visa a while ago.

Last words: Take it easy in the beginning! After I had bought Arnold's book and was through reading it, I went to my local gym back then and went full on terminator in my very first workout. The result was that i couldn't extend my arms all the way for nearly a month and every time I turned around in the nighttime the pain in my arms woke me up for lie 2 weeks! Not a pleasant experience!!! ;-)

Wow. I couldn’t possibly not reply directly to this post and a very big thank you for the extremely detailed information. It would certainly appear that the Arnold Schwarzenegger book is a worthwhile investment and I may have to give this some serious consideration. Thanks again.

[tropo]

Arnold was a freak for his time, but no one understood overtraining back in the 70's. Muscles were commonly trained 3x per week on a 6 day split.

You're better off finding something more up to date and leave Arnold's books in the archives.

[NoshowJones]

Hi robblok

Many thanks for your reply and your continued input is much appreciated.

Some additional information;

I have always been very fortunate that being tall and having an athletic physique (from years of sport) I can generally get away with being out of condition (within reason!) without it really showing............fitness levels would obviously be affected but visually it’s not that obvious. Even now, after the past five years with only moderate amounts of exercise and eating and drinking far too much, I still have a long way to go before I can stand in a bar with some of my fellow expats and brag about who has the biggest stomach and looks closest to being eight months pregnant..............thankfully!

My diet is not too bad and by coincidence I also have oatmeal for breakfast - I also add blueberries for taste and additional health benefits. Apart from this I eat predominantly Thai food (but no fattening curries!) either at home and cooked by my wife or out at local restaurants. My choice of dishes is very healthy but I am clearly eating too much and perhaps more importantly exercising too little.

Whilst I certainly wouldn’t have the audacity to suggest I know anything about the bodybuilding world, I have had some experience using a multi-gym – apologies if multi-gyms should not be used in the same sentence as bodybuilding!!

Joking aside, I have access to a multi-gym in my home which I shipped over from the U.K. when I first moved to Thailand but, for reasons already mentioned this has since received very little use. I would obviously like this to change and I am hoping that the book/programme you are recommending will be compatible with my multi-gym.............I will try and attach a photograph and perhaps you would be kind enough to confirm.

Incidentally, when I was using the multi-gym in the U.K. it was for strength and toning and I just followed the somewhat basic instructions which came with the equipment. This is probably why I became a little disillusioned as I was not seeing the benefits that I expected. On reflection, I now realise this was due to poor instructions and general ignorance on my part - with the correct training I’m sure things would have been very different.

I am hoping that once I start to see the desired results (by using the book/programme you recommend and in conjunction with a healthier lifestyle) I will become sufficiently motivated and my exercise routines will replace, or at least reduce my excessive socialising and subsequent over-eating and drinking. Having said this, I certainly don’t want to become the fittest hermit in town and I trust that with strong willpower it will still be possible to enjoy a reasonable social life, albeit with smaller food portions and no alcohol!

Thanks again for all your help and encouragement.

Hi robblok

Many thanks for your reply and your continued input is much appreciated.

Some additional information;

I have always been very fortunate that being tall and having an athletic physique (from years of sport) I can generally get away with being out of condition (within reason!) without it really showing............fitness levels would obviously be affected but visually it’s not that obvious. Even now, after the past five years with only moderate amounts of exercise and eating and drinking far too much, I still have a long way to go before I can stand in a bar with some of my fellow expats and brag about who has the biggest stomach and looks closest to being eight months pregnant..............thankfully!

My diet is not too bad and by coincidence I also have oatmeal for breakfast - I also add blueberries for taste and additional health benefits. Apart from this I eat predominantly Thai food (but no fattening curries!) either at home and cooked by my wife or out at local restaurants. My choice of dishes is very healthy but I am clearly eating too much and perhaps more importantly exercising too little.

Whilst I certainly wouldn’t have the audacity to suggest I know anything about the bodybuilding world, I have had some experience using a multi-gym – apologies if multi-gyms should not be used in the same sentence as bodybuilding!!

Joking aside, I have access to a multi-gym in my home which I shipped over from the U.K. when I first moved to Thailand but, for reasons already mentioned this has since received very little use. I would obviously like this to change and I am hoping that the book/programme you are recommending will be compatible with my multi-gym.............I will try and attach a photograph and perhaps you would be kind enough to confirm.

Incidentally, when I was using the multi-gym in the U.K. it was for strength and toning and I just followed the somewhat basic instructions which came with the equipment. This is probably why I became a little disillusioned as I was not seeing the benefits that I expected. On reflection, I now realise this was due to poor instructions and general ignorance on my part - with the correct training I’m sure things would have been very different.

I am hoping that once I start to see the desired results (by using the book/programme you recommend and in conjunction with a healthier lifestyle) I will become sufficiently motivated and my exercise routines will replace, or at least reduce my excessive socialising and subsequent over-eating and drinking. Having said this, I certainly don’t want to become the fittest hermit in town and I trust that with strong willpower it will still be possible to enjoy a reasonable social life, albeit with smaller food portions and no alcohol!

Thanks again for all your help and encouragement.

Apologies. I have just checked online and quickly realised that “Starting Strength” is specific to barbell training and would not be compatible with my multi-gym. However, I can certainly see why it was recommended as the reviews are glowing.

It looks as if I now have four choices;

1. Find a good training book compatible with my multi-gym.

2. Join a local gym and buy a copy of “Starting Strength”.

3. Buy a set of weights and a copy of “Strength”.

4. Forget the whole idea and continue with my lazy lifestyle, eating and drinking to excess!

Point 4 is not a serious option by the way!

Can you please tell me where I can buy blueberries?

[robblok]

@

possum1931

Seen them frozen in the Makro

[tropo]

@

possum1931

Seen them frozen in the Makro

In Pattaya I've seen them fresh in Foodland, Friendship, Central (Tops) and Villa Market. I've never bought them because they're a bit expensive.

They're all over the place frozen - which is a cheaper option.

[transam]

Arnold was a freak for his time, but no one understood overtraining back in the 70's. Muscles were commonly trained 3x per week on a 6 day split.

You're better off finding something more up to date and leave Arnold's books in the archives.

How can you call Arnie a freak ? Please explain.

[robblok]

Arnold was a freak for his time, but no one understood overtraining back in the 70's. Muscles were commonly trained 3x per week on a 6 day split.

You're better off finding something more up to date and leave Arnold's books in the archives.

How can you call Arnie a freak ? Please explain.

Genetical freak.. most of the best athletes are. You can only go so far on dedication and steriods. The rest is given by your genetics.

[tropo]

How can you call Arnie a freak ? Please explain.

Genetical freak.. most of the best athletes are. You can only go so far on dedication and steriods. The rest is given by your genetics.

Yes, it just a term we use to indicate exceptionally genetically gifted bodybuilders.

The current Mr Olympia, Phil Heath, has the nick name "The Gift"... which refers to his genetic "freakdom".

Even the freaks have weak points. Phil's weak point is his shoulder (clavicular) width but he makes up for it with freakish muscle bellies. Arnold had comparatively weak legs.

Edited July 2, 2012 by tropo

[Jaochoo]

@

possum1931

Seen them frozen in the Makro

In Pattaya I've seen them fresh in Foodland, Friendship, Central (Tops) and Villa Market. I've never bought them because they're a bit expensive.

They're all over the place frozen - which is a cheaper option.

I buy 500gr bags of frozen blueberries from ‘Big C Extra’ (ex ‘Carrefour’) in Pattaya Klang although availability can be somewhat sporadic.

[taranaki88]

Hi Jaochoo,

Not sure if someone has pointed out this site yet, but I think it is a great free resource for someone starting out. Have a look at fit 2 fat 2 fit . com (obviously no spaces in the address). The guy has an interesting story even if you don't use the stuff he has on his website. You will see that when he was at his fattest and just began on the road to fitness, he lists all his diets (day by day) in detail, along with every exercise (day by day). I've followed him on twitter and seen that there are lots of people of all different ages who followed along with him, and have been successful. You'll see on his website that all the exercise routines and diets are absolutely free, and he even has videos up showing how to make some of the food stuff, and do the exercises. Again - all for free. So for someone starting for absolute scratch this is an easy way to get started and have a goal / timetable (i.e. six months).

Oh - I forgot - in case you don't see it he explains that you certainly don't have to use the supplements he lists. Those are just the ones he takes. I've found some cheap alternatives which I take here in Thailand (e.g. cheap whey protein powder etc.).

Edited July 4, 2012 by taranaki88

[loveinbangkok]

Try Bruce Lee's training....

btw, I have a curl bar, dumbell and some weights for sale as I am leaving the country. Interested?

http://classifieds.t...ess-187932.html

[tropo]

Try Bruce Lee's training....

btw, I have a curl bar, dumbell and some weights for sale as I am leaving the country. Interested?

http://classifieds.t...ess-187932.html

I don't see any photo with your ad. Is it one single dumbbell or a pair? Is it a plate loaded DB/DB's or a fixed weight one?

Edited September 28, 2012 by tropo

[robblok]

Try Bruce Lee's training....

btw, I have a curl bar, dumbell and some weights for sale as I am leaving the country. Interested?

http://classifieds.t...ess-187932.html

I don't see any photo with your ad. Is it one single dumbbell or a pair? Is it a plate loaded DB/DB's or a fixed weight one?

Not to mention is it a 30mm bar or a 50mm bar.

[robblok]

There are so many people are crazy about body building because they want to give the smart and flexible look to their body,but without professional trainer you can not start any kind of activity of body building becuase it is risky and you have to take care of your eating habit and diet plan at daily bases as well as you have to eat dieting supplemets to maintain your body as per the trainer suggestions.

I disagree, there is loads of good information and good programs available. You just have to read a lot.

Some personal trainers are worth it others not. It all depends on your level of experience and intelligence.

If your a total beginner it will be useful as there is a lot to learn and then the learning curve is less steep. I do believe the goal shoud be to train without one.