Hi, I would greatly appreciate if some board members would take a few minutes of their time to point me in the right direction on where to start as I have been miss lead already by so called professionals.

From a troubled childhood to operations to numerous hospital visits I am now in the position to regain my childhood ambition to build up a personal physique to be proud of as well as get back in to shape at the age of 21.

The problem is I have been going to this gym for the last 1week and to be honest it’s a load of b******s, I know to achieve goals to achieve body mass I have to eat the correct diet protein ect and train as the saying goes ‘no pain no gain’ as I believe to be true as you wont get any results if not willing to put 110% of it in.

Anyway the problem is these bunch of gym owners/workers have told me as I approached them for guidance/help ect that I should eat tuna/prawns/chicken/egg whites ect which I do know have a lot of proteins in them but the kick in the teeth was when asked for training guidance from my current body physique, all I was told was to use this multi gym and work on all my body parts from that machine alone which is ridiculous.

More to the fact that they have already suggested to me after all I have said after 3days of working out that I should give steroids a shot even giving me 1 tablet to take there and then which to me was the last straw and left the gym. Also I have bought high performance creatine and cnp prodessert from them as basic protein shakes.

Sorry to blab on but I would want to give natural building a try before I go towards the path of steroids as I have some knowledge on them as I have been given medical steroids in the past.

If any body can help me out and guide me to the right path, I would highly appreciate that as I as referred to this site by a friend of mine who is currently working towards a show.

I have included some pictures of my self to show my current body shape as too a guide for your self on what the best possible direction i can go, sorry bout the quality and the size of the pics dont know how to re-size them and am not clearly photogenic.

Many thanks.

Simple advice for you. Keep it simple, get the basics under your belt first. Make sure your excercise form is correct to prevent injury .

Basic routine for beginer would be something like this.

Monday.

Squat.  1 x 15, 1 x 12, 1 x 10, 1 x 8 sets/reps. Try to increase the weight each set. You should be struggling to finish the last couple of reps of the last two sets.

Leg Extensions  3 x 10-12 reps.
Leg Curls 3 x 10-12 eps.
Standing calf raises 3 x 15 reps

Wed'.
Incline d/bell press  1 x 15, 1 x 12, 1 x 8.
Flat flyes 1 x 12, 1 x 10
Dips 2 x as many as you can do.
Shoulder press, either d/bell. b/bell or m/c press to the front. I NEVER Press behind neck as I feel its a movement that promotes injury. 1 x 12, 1 x 10, 1 x 8.
Lateral raises 1 x 15, 1 x 12.
Tricep Pushdowns. 1 x 15, 1 x 12, 1 x 8.

Fri'.
Wide grip chins. If you can't do them stand on something, get yourself to the top of the chinning bar and lower yourself slowly, use the negative of the movement. Do 3 sets as many as you can each set.
Bent over rows. 1 x 12, 1 x 10, 1 x 8.
Narrow grip pulldowns or deadlifts. 1 x 12, 1 x 10.
Shrugs 2 x 10-12
Bicep curls, either d/bell or barbell, which ever you prefer. 1 x 15, 1 x 12,1 x 8.  

If you want to do c.v. do it on the days you don't train weights, abs train once a week as you would any other muscle group. Do leg raises and crunches to hit both upper and lower abs.

Hope this is of help to you.

Stay away from the gear until you have at least a good foundation built, which would take, training hard and eating correctly, at least 12 months.
Have a week off all activity every 10/12 weeks or so to allow recovery, call it your growing week !

Hope this is of help to you.

Reaper.

Couldnt of said it any better then that!

Thanks for the advise greatly appreciated.

From the above training guide, does it mean that tuesday thursday and the weekend is a day off for recovery time? as a mate of mine traines 6days a week does that cause any problems on recovery as he seems to be fine.

What would you recommend for protein supplement besides the correct food intacke? as thier is so many brands out their and its difficult to say which one are actuly worth using?

Always get advice from here, the guys at your gym are seem like total tw@t bags!

They have have given you the most sh1ttiest advice that a gym could offer, and to offer you gear straight away... man, i want to b1tch slap them turds stupid becouse i hate cr@p like that!

Welcome to the site, any probs then get on the here my friend!  8)

cheers keiko will do, i presume the gym is under investigation as have seen police ect cornering off the place.

Neway i know im in the right hands so will be fireing away any question i have in the near furture.

forgot to include that i weigh 120lbs at 5'7 at the age of 21  :-/

Quoted from Miah

Thanks for the advise greatly appreciated.

From the above training guide, does it mean that tuesday thursday and the weekend is a day off for recovery time? as a mate of mine traines 6days a week does that cause any problems on recovery as he seems to be fine.

What would you recommend for protein supplement besides the correct food intacke? as thier is so many brands out their and its difficult to say which one are actuly worth using?

  
Hi Miah,

That is correct, Tue, Thurs and weekends off. You grow when you rest so these days are just as important as training days.

I would advise a good protein blend mid morning or mid afternoon and whey isolate post workout with some carbs.
I prefer to use USN pure protein for my blend and Isolate found on this site for after training, cant go wrong with these.

If your friend is fine training 6 days per week and hes ok.... well, he will be because he hasn't trained with me!  ;D

Train as out lined for 1 month and then it will be time to change the program  ;)

just echoing what bigkeiko saidrest days as important as work days. remember how a muscle is built and you shouldn't go wrong. muscle fibers are torn in the gym, then protien ataches its self to the fibers repairing them by creating a kind of scab around the fibers. thus leaving them biger than they were b4. this can only happen while the muscle is at rest more so while you are asleep(like a baby). there 4 rest is when the muscle is growing.

there are ways you can speed up the recovery(fiber repair time) but that is what those plonkers were trying to do by giving you a table. as you said take advantage of your bodys natural resorces 1st! you need the foundations i.e tendons, ligemants b4 you can cope with any of that.

what happens to a house if the builders dont put good foundations in 1st......


ever seen the leaning tower of peseia???