Hey guys...

I'm really new to bodybuilding and i have some questions that mingle around my head.

1. I dont know where to start. as for this particular time, ive been doing some bicep curl, tricep and abs work out (i just follow the instructions in the youtube). im a normal guy with 0 experience of bodybuilding, so i can only afford to 5kg dumbell bicep curl for repetitions of 2.

2. after those bicep work out, my left bicep are in pain. i cant even put my hand to straight. is there something wrong with this? should i bare the pain and continue with the routine or should i stop and wait until i loss the pain?

fyi, my current weight is 69 kg and height is 173 cm.

guidance from u guys are much appreciated.

This post has been edited by ZintanthraX: Jun 24 2011, 11:21 PM

do deadlifts and squats, it'll help you grow stronger very fast throw away those isolation exercises away first.
keep your form, don't lift heavy ass weight with LOL form. eat like a horse. and........


GROW! =)

thanks for the advice. so i should go for deadlifts and squats then. but what if i want a "not so big" body? by means lean but still muscular? do i still need to eat a lot?

example:



no homo. its just the best example to help you imagine what im saying.

u hv to have a clean diet, lots of protein to build muscle, veges. it took years of lifting to have a big body like those bodybuilders so dont worry. u hv to watch ur body fat % too. too much body fat % will shed muscle definition.

can u suggest me on the clean diet?(as in lunch etc.). cause my googling results a numerous way of diet that i don't know which 1 to follow.

it all depends , bro. for example my diet is :

breakfast : 2 bread wif peanut butter, oatmeal, 1 scoop protein shake
after workout : 2 scoop protein shake + creatine
lunch : half bowl of rice, chicken breasts , lots of veges
snack: 4 bread wif peanut butter
dinner : half bowl rice, chicken breasts, 2 eggs
before bedtime : 1 scoop protein shake

im staying in uni area so i don hv much food to choose from, mostly fatty foods should be avoided like pork, fried thingy

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Added on June 25, 2011, 3:25 amtis is normal bro, u should let the muscle for recovery before continue the same exercise, give it around 2 days for recovery. u can do other exercises for chest, back , etc. Or u can start off with deadlift to increase ur strength before starting isolation workouts.

This post has been edited by binghb: Jun 25 2011, 03:25 AM

im also in my uni. so some of the suggested food is pretty hard for me to find.

deadlift using the barbell right? is it ok to use the barbell with curves bar? cz my friend have that so i can borrow from him. (my uni's gym are too crowded with people).

not recommended as u will hurt ur arm as curve bar doesnt have the proper grip like barbell or straight bar required for deadlift.u can try with dumbells btw. try with light weights first and correct form, if not, back injury will occur.

Read this 2 links first.

1. http://www.t-nation.com/free_online_articl..._more_grow_more

2. http://www.bodybuilding.com/fun/5-best-bod...ng-programs.htm
(Just pick 1 out of the 5 which suits you.. Then swap when you stop seeing any progress as your body tends to adapt.)

light weights? any specific weight to start from? and is it one or two dumbells per lift?
thanks mate.i'll try my best.

two dumbells of course. use weights u can do for 10 repetitions for 3 or 4 sets

Hi,i need a fat loss diet that suits me but duno hw to start.><
im 180cm and 85 kg.

is it correct for me to calculate my BF% using the software in the web? or do is still need to use calipers instead? because after using the software, it shows that my BF% is 15%. and is this ideal to start working out or should i lessen the BF%?

Calipers give you a more accurate reading.

noted! i'll try to find the calipers.

5 x 5 is good, real good but you'll have to do it with proper form or you'll hurt yourself when it get heavier =)

5x5? do you mean by the deadlift and the squats? really sorry for the noobness.