Body Building | New to body building

Hi to everyone. I posted this in the wrong forum I guess, because I got no responses. Though I'm not actually getting into serious Body Building, I am trying to follow something of a Body Building type workout. I think it's probably the best way to grow bigger and better, instead of older and weaker as the years start to pile up on me. I'm a 36 year old Male, 198 cm., 105 Kg., A mixed breed of English, French, Norwegian and Finish. My goals in working out are just to stay healthy and trim up my body...and slowly get bigger and stronger in the process. I started out with a faded memory of the original Arnold Schwarzenegger's Encyclopaedia that I read as a kid. I tailored the beginner workout to suit me and my schedule. This is what I'm doing:

3 Sets of 8-12 Reps each with 30 seconds to 1 minute rest between sets. Rest between exercises is no longer than it takes to change over(but no less than 30 seconds) It all takes about an hour and a half.
Clean & Press
Incline Dumbbell Bench Press
Flat Dumbbell Bench Press
Dumbbell Skull Crushers

Bent Over Barbell Rows
Lat Pulldowns

Push Press
Upright Rows
Lateral Extensions

Barbell Narrow Grip Biceps Curls
Dumbbell Biceps Curls
Barbell Narrow Grip Reverse Biceps Curls
Dumbbell Reverse Biceps Curls

Narrow Grip Barbell Bench Press
Triceps Extensions w/French Curlbar
Triceps Pressdowns
Reverse Triceps Pressdowns

*With the Dumbbell Bench Presses I do a kind of side-to-side wrist movement at the bottom of each Rep. And with the Biceps and Reverse Biceps Curls I incorporate Wrist Curls and Reverse Wrist Curls.

Straight Leg Deadlifts
Abs (20 minutes)
Leg Raises
Standing Jumps
HIIT Aerobics

The same number of sets and rest period between sets. It takes again about an hour and a half.

I've been working out for more than 3 months now and I keep raising the intensity every few weeks. I just added the Triceps Pressdowns a few weeks ago, Leg Raises and Jumps last week. I love the growth I've seen and felt so far. I think my body is adapting quite well.

I have a couple of question I would like to pose to anyone who wisshes to offer me the benefit of their insight.

1) I keep hearing about the benefit of mixing up your workout. I do change the order of my exercises often and I am increasing the weight I used as soon as I can do 3 sets of 12 with relative ease. I would like to know about other equally effective exercises to switch out with the ones I'm doing now. For example as far as I can tell Bench Presses are needed for the chest. I use Dumbbells instead of barbells for the greater range of motion and the independent training of each side of the chest. I've started switching out with Dumbbells Flies and Decline Presses, but what else can I use to hit the chest as completely as bench presses. Does it make any difference doing presses with cables instead? It feels the same when I try it.

2) I think I should add a bit more upper/middle back work, not sure just what to add yet. Any Suggestions?

I'D love to hear any comments anyone might have on my workout.
Thanks for taking the time to read this.


Posted by Reply
7 Posts
1/5/2010 1:32:28 AM
I try to maintain my body last 3 months but no any result till day. So, i need few information about body building and maintain weight. Please tell me briefly.

2 Posts
12/25/2009 3:20:26 AM
Yes you are right body building is really the best way to grow bigger and better. Even i used to do exercise to keep my body fit and perfect.I think you should add a bit more upper back work. Ab workouts is right way to do exercise.

6 Posts
10/19/2009 5:14:02 PM
you should be answering questions on this site not asking them! haha.. I would say add more lats and lower back excersizes like deadlifts and hyperextensions

Personal Trainer
9/22/2009 11:15:19 AM
Oh, as for your second question:

As long as you're doing bent over row, seated row and some angled pulling from the bottom to the top you should be covered.

Personal Trainer
9/22/2009 11:08:34 AM
Yep, switching up your exercises, intensity and frequency is your best bet to make sure you keep seeing the gains you do. Try changing the amoun tof reps you do as well. Isee you're focused on 12. Try 6-8 one week then go for a 1-3 rep week and then a 12-15 week. It will make sure your muscles dont adapt.

As for the types of exercises, making sure you do clean and jerk, jump squats, push press, deadlifts, step ups, plyometrics... You should be covered.

You should do both cables and dumbbells. They will tax your chest muscles in different ways even if you do the 'same' exercise.

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