Time to get into shape

Helghast

Helghast

GoldenFinger
Joined
Jan 9, 2010
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I am kinda thin with a flat stomach and it's time for me to start exercising.
I started gymming, mainly weights few weeks ago, I noticed a lil improvement, then exams came up, then I stopped... I want to get back into it.
I need a list of things I need to do to gain muscle and to gain a 6 pack.
I've tried googling things but it's all the same where some guy talks about how a thin guy can become buff, and then at the end you have to buy his DVD.
So I'm asking you guys... I don't want to be a Big guy like Paul Main Man (:D) I just want to be big enough.
So tell me everything I need to know.
This is cool:
vX5aJvVohWNV0phxwadJjnltpgamesfree_nice_body.jpg

I am not expecting immediate results, I know it's hard work.
 
Helghast said:
But what is that tho?
Click to expand...

:|

you need to eat enough and the correct types of food, cut out the junk, for example on the bodybuilding forum there are some great guides to working out what your body requires just to survive and how much to add to maintain, lose or gain weight etc

imo it is say 70% diet and 20% exercise and 10% rest

train hard, eat right and rest well
 
Jamal said:
Why is it that with men, you can see by their face whether they are fit and muscular or not?

It's not like they exercise the muscles in their face.
Click to expand...

have you seen the faces some okes at gym pull when they are klapping it hard boet :D
 
D3x! said:
:|

you need to eat enough and the correct types of food, cut out the junk, for example on the bodybuilding forum there are some great guides to working out what your body requires just to survive and how much to add to maintain, lose or gain weight etc

imo it is say 70% diet and 20% exercise and 10% rest

train hard, eat right and rest well
Click to expand...

http://forum.bodybuilding.com/forumdisplay.php?f=13
 
Keep it simple, don't get taken in by all the supplement bs.
You want a 6-pack? you already have one but it's covered by fat. Don't waste your time with isolation abdominal exercises. Do traditional compound movements like squats, deadlift, chins/pull-ups and benchpress - they quite adequately will strengthen your abdominal section.
Don't try and 'bulk up' either (see: Mac from It's always sunny :D), if you're lean now then keep your diet as is, up your protein intake a bit and let your exercising work the fat off.
To start with, and depending on your current fitness/stamina levels, do 15-20min cardio 2-3x a week, preferably as a warm-up to weights. If you don't have weights or gym access, start with bodyweight exercises - wide/narrow pushups, high rep squats etc.
 
http://www.t-nation.com/
Click to expand...

Good site with plenty info.
What i started 3 months back was the Olympic lifts, dead lift, squats and clean and press.
I would say the Clean and Press - I'm addicted to this exercise, takes a while to grasp though but man a live, the results in 3 months.

Replaced flat bench press with Incline which I feel is much better at adding mass than flat or decline.
Did away with pec dec, cable crossovers are the chest beast for definition.
Pullups for back and lats.
Lots of pushups at end of chest routine to kill my chest until there's nothing left.
Remember to always change your routine around every month.
Also REST, get enough rest, that's when you grow.

If you want some really good info, google where you can download MuscleMag International magazines off the net.
Best advice ever fro those magazines.
 
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