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I’m planning on starting leading a healthy lifestyle, mainly bodybuilding/toning but also interested in general health too. I’ve heard that chicken and rice etc is good. Does anybody have a plan/schedule that i could stick to throughout the day?

Thanks!

Bodybuilding / toning are different animals

For bodybuilding, you need to have a high protein diet. You’ll also want to have creatine, which increases water retention (lets you work out harder) and helps rebuild muscles faster (you essentially tear down and build muscles back up during body building).

You’ll also want whey protein, etc.

I want to start and make a bodybuilding exercise routine but I don’t know what exercise to do each day or how many because they say you need to change up your routine so your muscles wont get used to the same routine and si it can be more fun. Can somebody help ke please!!!!!

Hi Jose, the one thing you definitely don’t want to do is over train your muscles. I’d recommend working out each muscle group no more than twice a week. This will prevent muscle damage and allow sufficient time for your muscles to heal and grow.

Here is a sample routine you can implement

Day 1 – Chest & Cardio
Day 2 – Biceps and Back
Day 3 – Cardio and Abs
Day 4 – Triceps and forearms
Day 5 – Traps and Shoulders
Day 6 – Legs, Abs and cardio
Day 7 – Rest

This is the basic routine I personally use with very good results. What I do to mix up my routine is have an arsenal of different exercises that I can perform for each muscle group, that way each week I pick 3 out at random for each muscle group and go from there. Generally I’ll do 3 sets of 8-10 reps for each exercise with a 2 minute break between sets.

For example, Day 1 – Chest. I will do something like:

Flat Bench press (3 sets of 8-10 reps)
Flat Bench dumbell flys (3 sets of 8-10 reps) &
Incline Bench press (3 sets of 8-10 reps)

And that’s it. That workout is done. There is no need to do any more than 3 different exercises per muscle group. More exercises might damage your muscle and any less won’t be stressing them enough.

I hope this short guide was useful to you.

I want to start using bodybuilding suplement for permanent and faster muscle gain. Which product to use weather creatine or whey or something else.please tell me about cheapest products for "PERMANENT" muscle gain.

Permanent muscle gain, I assume is sustained muscle mass? The only way you can accomplish that is to continue to eat clean train hard and get plenty of rest! Whey is a great product to use to aid in this process. Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate. I consume a filler and additive free whey product from http://www.bulkprotein.com

Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.

I was wondering if there was a difference in bodybuilding and increasing strength?

Yes. In BB you’re concentrating on shape & definition.
To get stronger youre just building bigger muscles by lifting heavier & heavier weights.

The workouts to achieve each are totally different.

Far too many serious gyms have turned into ’spas’ aimed at people looking to prance around on an elliptical machine or go to a pilates class. I’ve watched my gym deteriorate and lose more and more free weights to make room for ANOTHER elliptical machine. Not only that, but the members are now obviously different and the vibe that used to be there is gone. But most gyms are becoming like this. Are there any serious bodybuilding gyms left?

Kiwi_Fella03-02-2005, 06:19 AM
All you fellaz who live in London, well east London to be specific, I recommend taking a look at this gym.

http://www.muscleworksgym.co.uk/index.htm

London has the biggest amount of pansy, girly gym’s I’ve ever seen. This is only the second gym I’ve been to in London that is a proper bodybuilding gym. The other one was in Seven Sisters. Their very rare too find here.

When I first took a look around at this gym, I damm near shed a tear at the equipment and gear they had, you know, like more than one bench press, smith machines, squat racks, leg presses, the simple things. You’d be surprised how many pansy gyms in London dont have any of this stuff.

For example, theres a chain here in London called Fitness First.

I think I read another thread on here saying how ridculous their gym was regarding using weights and the overall attitude of staff there.

Well, Fitness First is exactly the same. Their equipment consists of 1 bench press, 2 benches, their heaviest dumbells total a whopping 40kgs aside, BUT, they have every damm cardio machine you can ask for, just great for bodybuilders.

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placebo03-02-2005, 06:49 AM
Wicked. Thanks for the link. Reps given.

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Ruhanv03-02-2005, 06:56 AM
I live in South London and workout before work in the mornings so this spot would be a bit too far from me.

Gotta tell you I used to live in the US and trained at the World Gym in Paramus, NJ. It was a free weight paradise! Moving to the UK has been really frustrating. My wife was a personal trainer at the time and it used to get on her nerves that you could pretty much do cardio and a few machines.

Right now I go to gym (Fitness First) around 6ish in the morning because any time after 5pm, you have to stand in line to use the free weights!

Don’t even get me started on the personal trainers…

You guys in the US don’t know what you have unless you lose it!

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Kiwi_Fella03-02-2005, 07:42 AM
I live in South London and workout before work in the mornings so this spot would be a bit too far from me.

Gotta tell you I used to live in the US and trained at the World Gym in Paramus, NJ. It was a free weight paradise! Moving to the UK has been really frustrating. My wife was a personal trainer at the time and it used to get on her nerves that you could pretty much do cardio and a few machines.

Right now I go to gym (Fitness First) around 6ish in the morning because any time after 5pm, you have to stand in line to use the free weights!

Don’t even get me started on the personal trainers…

You guys in the US don’t know what you have unless you lose it!

Yeah I used to take the gyms for granted when I trained in other countries (New Zealand, America, Australia)

In London if your serious about lifting, your in for a shock to try and find a decent gym.

Ruhanv – Where do you live in Sth London?, I went to a great gym near Seven Sisters tube station, I forget the name though. Alot of pro’s train there and they have an extensive amount of equipment and great attitudes.

Feel sorry for you with Fitness First, f**k I hate that place.

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placebo03-02-2005, 08:12 AM
If anyone happens to live in Ilford, there’s a decent gym in Green Street (I think that’s the road anyway, the one where all the shops are Indian/Pakistani owned) above the burger bar. Not as good as the one posted by Kiwi Fella, but much better than the Fitness First type gyms.

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Ruhanv03-02-2005, 08:19 AM
Yeah I used to take the gyms for granted when I trained in other countries (New Zealand, America, Australia)

In London if your serious about lifting, your in for a shock to try and find a decent gym.

Ruhanv – Where do you live in Sth London?, I went to a great gym near Seven Sisters tube station, I forget the name though. Alot of pro’s train there and they have an extensive amount of equipment and great attitudes.

Feel sorry for you with Fitness First, f**k I hate that place.

I live near Clapham Junction. The thing is the Fitness First is less than 1 block from my house which obviously makes it easier if you go twice a day for instance. I guess it’s about grinning and bearing it until we move back to South Africa, the US or potentially Oz in the next year or so.

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Tetsu.03-02-2005, 09:04 AM
bristol is pretty lame for gyms also.a couple of them have free weight areas but these are taken over by groups of blokes trying to impress each other, with games like who can bounce the most weight of thier chest and other pastimes such as taking a simple isolation excercise and turning it in to a fullbody workout (those guys are so creative). got i’m glad i’ve got a home gym.

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Uber-neggR03-02-2005, 09:05 AM
If anyone happens to live in Ilford, there’s a decent gym in Green Street (I think that’s the road anyway, the one where all the shops are Indian/Pakistani owned) above the burger bar. Not as good as the one posted by Kiwi Fella, but much better than the Fitness First type gyms.

Do you mean Green Road? Is it hidden behind a house?

And for anyone to talk about gyms in east london, thier is only one……

Wags Bennett Gym.
Yep, the same gym were arnie lived and trained for 3 yrs is still standing. With many free (Old school) weights and thousands of old school bber pics all over the wall.

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Kiwi_Fella03-02-2005, 09:09 AM
Do you mean Green Road? Is it hidden behind a house?

And for anyone to talk about gyms in east london, thier is only one……

Wags Bennett Gym.
Yep, the same gym were arnie lived and trained for 3 yrs is still standing. With many free (Old school) weights and thousands of old school bber pics all over the wall.

Never heard of this joint? Do you know where in East london this gym is? I wouldnt mind going and checking it out

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Uber-neggR03-02-2005, 09:37 AM
Never heard of this joint? Do you know where in East london this gym is? I wouldnt mind going and checking it out

Forrest Gate.

Thier is a bus stop close to mcdonalds (next to the cross section of roads). DIRECTLY opposite that bus stop is a big old building next to an old church. This building and church are put together to make the gym.

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placebo03-02-2005, 09:45 AM
Do you mean Green Road? Is it hidden behind a house?

Green Road, I think that’s it. Head past the train station towards Sainsbury’s. That road. I believe it’s opposite a petrol station, above a burger bar. I trained there for a couple of weeks last easter, so I can’t quite remember where exactly.

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ABC_BOXER03-02-2005, 09:50 AM
I goto a great gym, the couple who own it are natural competitors, his wife is a pro. great for advise etc.

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RU_Star03-02-2005, 09:56 AM
Looks like the sorta gym that you’d get anal raped in

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Haider25403-02-2005, 11:03 AM
I go to a gym called Flex Fitness. They have a tiny corner for cardio stuff and about 6 times more space dedicated to weight. DBs ranging from 1kg to 75kg. Atleast 4 leg presses. 1 Incline Bench, 1 Decline Bench, 1 Flat Bench, 2 Smiths, 2 Cages, about 4 benches just lying around for DB presses and what not. 3 Lat pullies….list goes on and on, perfect BB gym. Well what do expect, it is run by JD Dawodu

https://www.powerstar.de/gallery/profis/images/jd_dawodu_102001_10s.jpg
https://www.powerstar.de/gallery/profis/images/jd_dawodu_102001_05s.jpg

Great gym, It’s in Wood Green, North London.

http://www.flexfitness.co.uk/

the website is a bit shabby and out of date but the details are correct. Or mike_t (20-01-2008)

If you want a reasonably priced fitness centre this is a great place. It has a large well-equipped gym with the latest equipment and this includes seperate free weight areas for the more serious bodybuilder. In the swimming pool area there is a sauna and steam room, and an all-inclusive membership is only £45 per month, or £38 for students. There is also the added bonus of having no contracts, membership is on a month-by-month basis. Overall, good value for money! Tags fitness, gym, swimming, leisure centre

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glitterba…
Compliment glitterbangles (31-10-2007)

Putney Leisure Centre is a nice relaxed gym, with friendly staff who are always there to help you with any questions. It’s clean, well equipped and with a swimming pool. Being a council leisure centre the membership rates are decent although you can pay as you go if you don’t want to commit to a full membership. I’d recommend trying out the classes as they’re fun and they keep you going back! Tags fitness, sports, gym, classes, swimming

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Nicky
Compliment Nicky (24-10-2007)

If you dont like the big commercial gyms this is perfect, the staff are nice and it

Or what im trying to say is that, how do you know if you got good genes for muscle if that makes sense. BEcause me and my brother use to workout in the gym for maybe 4 times a week for like 3 months without really a schedule just lifting some weights here and there without any knowledge of bodybuilding. And right now we are in pretty good shape.

A couple of factors can tip you off if you have good "muscle" genetics or not.

Before you began any kind of training, what were your builds like? Short and stocky? Medium height with narrow waist and broad shoulders? Tall and lean? Somewhere in between? I’m refering to what are called somatotypes. Usually those who center near the middle–or mesomorphs–tend to have the best genes for bodybuilding. They probably have naturally low body fat, plus have the ability to add quality muscle mass. Short and stocky put on muscle mass easily but have extra trouble shedding excess weight (endomorphs). Tall and skinny have low fat levels but find it difficult to add muscle mass (ectomorphs). The best bodybuilders in the world are mostly, or more likely have characteristics like, mesomorphs.

To check yourself, there are a couple of way to determine your build.

Muscle bellies–works most of the time: flex your bicep and place fingers in between your elbow joint and biceps muscle belly. More than two fingers means you have high origin/insertions and probably have to work a little harder for mass. Two fingers tightly probably means a medium muscle. One finger or less and you are pretty blessed with big, full muscle bellies–enjoy.

Joints–In bodybuliding, it’s always impressive when someone puts on a lot of mass with small joints. The bellies look huge. Unfortunatly, those with small joints tend to have a little more trouble building size. To test joint size, measure you wrist circumference. Grasp your wrist with your opposing thumb and middle finger. If your fingers overlap easily–small frame. If they barely touch–medium frame. If they don’t touch at all–large frame. Usually larger frames have the capasity to hold more mass.

Measure your "V" taper. Take a tape measure around your shoulders, then around your waist. The bigger the difference in numbers (shoulders should be bigger) the bigger the "V" taper and better genetics you probably have.

These are just a couple of tests. Are they difinitive…no. But they seem to be pretty close. Hope this answered your question!

I have trouble having bowel movements and it’s also affecting my urination. I wanted to know if anyone has any NATURAL ideas on improving my colon’s muscle tone besides a colonic; I cannot afford one at the moment.

Thanks in advance!!

look up kegel…

I am a 25 year old woman and I briskly walk 4 miles per day. I also lift weights two-three times per week. Is this enough to maintain good muscle tone?

It depends on your individual body type. I would consult a trainer for 1 or 2 sessions so that they can help you better assess your bodys ability to build muscle and tone. http://glycocarn.com/ is an ingredient in supplements which may help you achieve this muscle toning goal

Im 17 years old and I wanna start bodybuilding because I feel skinny , but some people say that it will stop my growing. What do you think ?

There are reports that conclude it can stunt your growth. Personally, I think they may be exagerated. I was either 15 or 16 when I started lifting and probably 5′6". My estimated height (based on doubling my height at age 3) was 5′9". I’m 5′10" now.

If you want to lift, go ahead and do it. If you were 8, I’d advise against it.

I am 15 years and 3 months old.I started bodybuilding when I was 14.5.After a viral dieases and Maleria togather for two months my muscles got too weak that they could hardly move.After that I started bodybuilding again and after few months I found that my height wasn’t growing.I had 12.5 inches biceps.I stopped weight-lifting.Then my biceps became smaller.
I am 5′6.5 tall,waist 26 inches and biceps 10.5 inches.I do about 30 pull-ups and bicep-arm-curl along with benchpress(I do both of them with a little weight).I eat very healthy food too.But that isnt helping me to get large biceps.
I am too skinny and have too little fat.Can anyone suggest me what to do?

Your working out sounds good, but what exactly do you eat? Be sure to include Fat Free Cottage cheese, lean chicken and turkey, oysters, brussel sprouts, broccoli, garlic, eggs, lean beef, beans, and cabbage into your diet.