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is there a good beginners guide to bodybuilding?

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is there a good beginners guide to bodybuilding?
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>>31801628
Yea the sticky
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>>31801628
Ask the roids general for their beginner cycles
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>>31801639
I thought the sticky was a meme

>>31801643
no I want to be natty like my hero Scooby
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>>31801628
Starting strength is shit for beginners it is an intermediate program.. The sticky should be changed.
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>>31801628
Whenever there are people that claim Starting Strength or Strong Lifts don't build muscle and strength, I tell them to do a split and to eat at maintenance or just below.

Why? To fuck them. Why do they deserve any better? They make a claim and put the burden on you to make the case for exercises that literally work your entire body and a surplus diet to facilitate recovery and growth.

Don't work all the muscles in your body (to include the largest ones like glutes and hamstrings), don't eat enough to grow and continue to isolate the smallest, least useful muscles in your body.

When you've grown up and youre ready to lift, come back and do SS.
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>>31801794
Whoa dude, you sound really bitter
What's the matter? Curlbros at your gym have to bat away girls who wouldn't give you the time of the day?
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>>31801794
S A L T Y
A
L
T
Y
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>>31801794
This.
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>>31801656
scooby ain't natty.
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>>31801893
>>31801919
I recently lost my job.

I am angry, making edgy posts makes me feel better
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>>31801794
This. The people who say SS is a troll likely don't even lift or want overnight results.
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>>31801794
Why so mad? Most people don't want to become T-Rexes. Just get over it, SS is a good t-rex program, nothing more. Stop trying to push it on everyone.
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>>31802003
dyel?
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>>31802001
>SS is not a troll
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>>31802025
>Squatting 3 times a week
>good

Kek
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>>31802025
>Mad T-rex detected.
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>>31802001
GOMAD is retarded as fuck though, and it was from the same coach. Also when dudes picture their after-gym jacked-as-fukc arms they picture them a lot bigger than those... Though that's their own fault
>>31801973
Dude, I'm sorry, but in that case you should really start a fat hate thread. You'll find a lot of company in your edginess, and HAES tumblerinas actually deserve your aggression... Well fucking newfags deserve it too, but less so
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>>31802001
Did he actually do SS? Or did he just switch from a high-rep bro-split to a strength based 2 or 3 day split.
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>>31802038
k
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>>31802001
How can he have such twig legs if he did SS?
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>>31802001
>people continue to believe this picture
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>>31802025
seriously though my thighs are disproportionately large and I already look stupid in anything but baggy pants or shorts.
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>>31802147
Then do accessory work.
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>>31802166
nah I'd rather just make slower progress and not look like a t-rex
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All this samefagging.
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>>31801628

As a natural lifter, if you want results in a reasonable amount of time, you should do SS or SL 5x5. Natural bodybuilding workouts simply don't work after noob gains. I speak from personal experience, it just takes too long to make gains after the noob effect wears out.

If you insist on bodybuilding, I would look at Scooby's website: http://scoobysworkshop.com/

Everything is safe, and no bullshit.
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>>31802184
What are your lifts at?
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>>31801683
This, no single beginner can squat and deadlift as their first lifts
A 3x10 full body with BP OHP and leg presses is the best ABSOLUTE beginner plan imho.
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>>31802224
1/2/3/4 and then snap city. I'm starting over as a bodybuilder. My thighs were large even before I started lifting.
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>>31802269
Sounds like a form issue, not a strength training issue.
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>>31802344
it wasn't a form issue. you are not very helpful.
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>>31802350
Then you just magically went to snap city?
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>>31802386
yes. either way that has nothing to do with why I am interested in bodybuilding. stop trying to shill SS.
>>
Might as well ask here. So Im trying to better myself and today I did some barbells and squats and my arms felt pretty exhausted after maybe 30 minutes. However, I wanted to keep going and make something of my time at the gym so I did some cardio.

I know Im just starting out, but I feel like I get too tired easily. Is it recommended to do cardio as a break? Or when you guys have your deadlift, bench days you SOLELY do those? I have the comfortability to afford a work from home lifestyle, but feel like 30 minutes is too short...
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>>31802412
Then it certainly was a form issue unless you had a preexisting injury.

To each their own though. I'm not shilling SS. I enjoy the progress I made on the program.
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>>31802463
>I enjoy the progress I made on the program.
and I didn't which brings us back to why I am not interested in SS when I was already at 1/2/3/4 with a shit tier physique. I do not have your elite SS aesthetics genetics you goddamn autist.
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>>31802463
>Then it certainly was a form issue unless you had a preexisting injury.
then I guess it was a preexisting injury.
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>>31802493
Well good job achieving 1/2/3/4. If you have a shit tier physique consider altering your diet.

I'm not trying to insult you. Achieving 1/2/3/4 is great. By all means get on a bb program if you're not satisfied with your physique.
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>>31802550
for fucks sake man this is a bodybuilding thread. why are you even here?
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>>31801794

No one claims that SS is a bad program, it is just bad for aesthetics. Yes, beginners should do full body routines, but squatting 3 times a week? Come on.
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>>31802604
there's nothing wrong with squatting 3 times a week if your thighs don't grow easily or if you don't care about looking like a t-rex. unfortunately neither of those apply to me.
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>>31802567
bodybuilders are on steriods, that's why they train arms for 2 hours with results. have you tried training back, shoulders and chest 2-3 times a week instead of doing 3 variations of tricep extensions on your arm day? maybe that'll work. "bodybuilding" splits kinda suck dude
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>>31802715
I came here for advice; not to be patronized by SS shills. I haven't started a program yet at all. It sounds like you don't even have much bodybuilding advice to give.
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>>31802761
Jesus Christ dude look around. People are giving you advice. You're still a novice. Yes a novice. Accept it. You don't know everything. The sooner that you realize your ignorance, the sooner you can start making progress in the gym. Get over yourself.
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>>31802935
there has literally been no bodybuilding advice in this thread other than the guy who recommended Scooby. 50% of the posts are from the same salty SS shill who can't grasp the concept that t-rex mode is not desirable. All this is compounded on the fact I already achieved 1/2/3/4 years ago and was not at all satisfied with the proportions of my physique. fuck off.
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>>31802964
>literally
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>>31802979
god damn you're worthless
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>>31801628
ICF 5x5 is good, make sure you do all your accesories or it's the same fucking thing as doing SS
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>>31802964
Height/weight?
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>>31803030
6'0 185
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>>31802463
You do know most people who train for strength have massive injury problems after 5-10 years right?? Doing 400lbs+ Squats 2-3 times a week isn't a sustainable way of training. Your joints will give out eventually, even with perfect form.

This is why most power athletes have to abuse narcotics and painkillers to compete and workout, otherwise they just couldn't do it due to the pain that most of them suffer. After you have your strength base from 1-2 years of training it would be fucking stupid to continue on that way. It is rare to see top bodybuilders still doing massive weights as a normal workout, they save that for maybe 1 time a month. They, for the most part, train with low weights and very slow and controlled form so that they can actually workout for 20+ years without having to abuse painkillers.

You only have to look at your strength training overlord Mark Rippletoe to see what strength training for 20+ years does to your body. He is basically 1 level above being physically handicapped.. cannot train due to the stupid amount of stress he put his body through - he has crippled himself through an unsustainable method of training.

Strength training is a craze in the fitness world. I promise you that there will be a "next big thing" that will replace it and everyone won't give a shit about their deadlift and squat stats anymore. This will probably be olly lifting - where the squat is seen as an accessory lift.. All you fuckers will be pushing starting snatches or some shit like that laughing at people who squat x3 a week while screaming "herp derp whats your biggest clean and jerk bro".
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>>31801628
Just go to the PT in your gym and ask. They love to give beginners some full body routines for endurance and some hyphertrophie.

Personly I would try some bw routine for some weeks, than GLP like routine, and then a bb routine like PPL if you want hypertrophie. Just dont underrate cardio.
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>>31803042
Eat more please.
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>>31803091
why so I can look like Mark Rippetoe?
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>>31802935
>2014+1
>Still believing something like t-rex mode exists.

All of my keks.
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>>31801794
Spoken like someone who really fell for the ss troll
>>
Rare pepe thread?

Rare pepe thread.
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>>31803122
Whoops. Forgot pepe.
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>>31802066
Gomad is great, it's just most people who do it should not be doing it, it's just a simple way for underweight people to get enough calories and protein whilst training.
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>>31803100
Nah so you won't be so small.
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>>31803147
ok but what bodybuilding routine should I do while I eat?
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>>31803165
SS + GOMAD
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>>31803180
cool what kind of physique can I expect after doing this?
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>>31803180
>>
>>31803165
Probably Lyle Mcdonald's Bulking Routine

http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

or

Layne Norton's PHAT Routine.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Also you are not funny. You sound very insecure. I would suggest quitting /fit/.
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>>31803202
http://www.reddit.com/r/Fitness/comments/317m76/super_skinny_guy_bulks_hard_then_cuts_hard_these/
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>>31803216
>Also you are not funny. You sound very insecure. I would suggest quitting /fit/.
y-you too

thanks for the links I didn't know Lame Nordstrom had a hypertrophy routine
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>>31803227
Hah im fucking with ya but check 'em.
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>>31801628
If you're going for aesthetics just do any fucking P/P/L for fuck's sake. Why does this question keep getting asked please put one in the sticky so DYEL retards will stop asking it.
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>>31802964
If you achieved 1/2/3/4 years ago, you should be able to construct a decent bodybuilding easily.
Anyway, I suggest you google 'layne norton phat'. I haven't tried it myself, but lots of people praise it.
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>>31802001
SS doesn't include pullups and dips
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>>31803341
Yes it does. Read the book.
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>>31803311
It's already been recommended (>>31803216
)

Also that's Dr. Layne Norton to you.
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>>31803341
>Trying to debunk SS.
>Doesn't know shit about SS.

Being this autistic.
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>>31803043
Well fuck. Is this true?

I'm 4 months on SL, started late at the age of 22 and plan to commit to lifting as a lifetime hobby.

Will I really go to Snap city eventually? Fuck it, why does anyone lift? Someone give more info on this.
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>>31803398
am i missing something brah?
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>>31803454
read a book nigga

accessories are listed in the back
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>>31803430
>Well fuck. Is this true?
pretty much
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>>31803043
You sound weak.
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>>31802001
Why do people think this guy in the pic looks good? The only reason he looks somewhat presentable is because of the overlay of colored circles that creates the illusion of a decent physique
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>>31803487
So what? Reach 1/2/3/4 plate and stop? Maintain lifts?

I wanted 1.5/2.5/4/5 plate eventually, apparently you get a gf at this stage.
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>>31802431

Just read the sticky. Just sit down and don't get up until it's drilled into yer fookin' head.
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>>31803430
>Will I really go to Snap city eventually? Fuck it, why does anyone lift? Someone give more info on this.
Calm your tits. Strength training for years almost at your limit will fuck you up but lifting sensibly will probably add years to your life and improve the quality of those later years as well. Look at Scooby, he's a complete health nut, obsessed with safety and remains injury free and in perfect health. He also does low reps, high intensity stuff about once a month only and never neglects his cardio.

True, he's a faggot as well but I think bodybuilding was only partially responsible for that.
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>>31803043

So retarded and I can just tell the guy who posted this weak as fuck. Plus most professional weightlifters squat at least 3x a week, sometimes up to 6.
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>>31802232
When I first started I did a 4 week beginner program from the muscle and fitness website and then switched to SS. Definitely helped to have ideas of how to perform lifts and make your way around a gym environment without just jumping onto SS.
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>>31803043
>>31803649
This...Prefacing his argument with "You know X right??"
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>>31803237
this, PPL with compounds and increasing the weights every week is the way to go
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all these morons that "did starting strenght"

>without reading the book & watching Ripptits videos,
>with startingstrenghtwiki & medhi ripoff site as their only source
>without eating enough // or with GOMAD if already obese
>without sleeping enough,
>without powercleans & deadlifts, "too dangerous brah, and the chads in the curl area stare at me too much when I'm doing them, so ya know, I've stopped"
>with 5x5 which is too much volume as a complete beginner, causing early stalling
>without adding chinups / dips/ curls after 2-3 month
>during 18 fucking months & without linear progression,
>with a retarded bodyweight routine on rest days,
>1 time a week,
>squatting in smith machine
>ophing with dumbells
>replacing benchpress with pushups

a few month later:
>muh t-rex !
>muh injuries !
>muh stall !
>muh fat !
>SS is a trolll!!!
>strength training is for fat neckbeards!!

you got what you deserve, if you actually invested time, read the book and did the actual program, you won't be here bitching about how splits are so much better and how strenght is fedorable.
>>
>>31802232
I guess it depends on how much of a beginner the person is. My gf is not strong at all. I'm having her do body weight squats until she can actually complete more than a few with proper form. There is no way she would be able to handle an empty bar.

For people with more than negligible strength, SS is a good beginner routine.
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>>31804205
this guy knows what's up

all these faggots who skip SS to do a ripoff routine like SL or greyskull simply because they want "aesthetics bra" and these alternatives have less squats
fucking pussies you deserve to stay weak and waste your time with your brosplits
>>
>Take steroids
>Have good muscle insertions
>Do high volume
>Cut

Training style is probably the least important part of bodybuilding.
>>
>>31804205

This.
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>>31804978

I wouldn't classify them as rip offs. They all derive from old skool lifting programs like Reg Park's & Bill Starr.
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>>31804205

you're right but seriously powerclean looks too hard to do safely with my simpleton uncoordinated brain
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>>31801794
i bet you look like shit
i started lifting on a split a year ago and i'm already too swole to control
i'm actually thinking of switching to a strength routine just because i don't want to get any bigger kek
>>
>>31803103
Mind if I download that Pepe?
>>
>>31802001
wow, i remember seeing this pic like a year+ ago and thinking this guy is huge. now he looks small as fuck kek
is this body dysmorphia?
>>
>>31805168
Pic please. I bet you're dyel looking.
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Well ignoring the shitfest this thread has turned into and actually answering OP..

- ICF (Blaha is an autistic douche but the routine is great)
- GreySkull LP with arm-plugins
- Fierce 5 Novice
- All Pro's Beginner
- Reg Park's
- And yes even SS done correctly (i.e. cut/bulk/recomp to 10% bf & do accessories for arms, abs, & back from week 4 as recommended in the fucking book)

Suggestions like PHUL, PHAT, HST, Generic Bulking Routine are for people whose strength & technique are at intermediate levels not beginners.
>>
>>31805147
take it very slow
start with the bar
don't start with a broomstick
even old geezers can learn powercleans, you can too if you're not shoulder or lower back injured
>>
If you're looking for aesthetics SS the best beginner program IMO.

Candito's program is better for this and close to/just as good for gaining strength - Be that in my opinion.
>>
>>31805220
Have you ever lifted before little man?
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>>31805220
/thread
>>
>>31803043

>You only have to look at your strength training overlord Mark Rippletoe to see what strength training for 20+ years does to your body. He is basically 1 level above being physically handicapped.

I call bullshit

https://www.youtube.com/watch?v=DkCBWgwml7I
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>>31801628
Arnold's Bodybuilding Encyclopedia

Everything is fucking in there yo. Why the fuck would you do SL or SS if you want to build a lean body? Especially when youre a beginner. Practice more with less. Do correct form.
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>>31805220
>>31805251
>samecuck
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>>31805418
Why the fuck would a natty beginner do a routine with as much volume as Arnold's?
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>>31805473
Not what I said. His book includes beginning routines. Plus, the book teaches you more about what does what so you understand what youre activating and doing\

Why would someone who has never squatted before heavy squat 5x5 three times a week?Shits messed up yo.
>>
>>31805331
I was half expecting him not to even touch the bar and walk off
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>>31805245

What's wrong with that list exactly?
>>
>>31805445

>I don't like a post
>Dude must be samefagging
>>
>>31805526
you're not supposed to squat heavy immediately 3 times a week retard. The first few weeks you learn form on the big lifts, slowly adding a few pounds. and then you do some curls because why the fuck not
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>>31805576
>>31805597
>1 minute apart
>b-but I'm certainly not the samecuck!

Back to reddit little man.
>>
>>31805331
Guy ain't even close to natty. He takes a good amount of gear to maintain and keep up the strength. Is telling that he would lie about his weight lifting injuries though.
>>
>>31801628
If you are serious about getting into body building, steroids are pretty much required to go anywhere with it, so start there. Otherwise, just start lifting progressively heavier weights. You're years away from gettting a whole lot more complicated than that.
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>>31805606
>and then you do some curls because why the fuck not

No it's basically do squats dead ohp and bench and curls and chin ups is for faggots and what not.
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>>31801656
> no I want to be natty like my hero Scooby

Scooby is on test. And steroids are not optional for BB.
>>
>>31805636

Who said anything about being natty? The point I was responding to what that he doesnt lift anymore due to injury - he clearly does, despite being an old man.

He says he doesnt bench heavy any more due to a shoulder injury, but he seems to still train the other lifts
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>>31803454
Ya, reading the book, pal.
>>
>>31805628

Why is the original post listing the routines not true? If posts are close together and agree with each other does this mean they are always the samefag?
>>
>>31805850
Nah I will admit [>>31805220] had a pretty solid post. Not trying to sound too salty. To each their own.
>>
>>31805800
I'm not your pal, buddy
>>
>>31803650
SS LITERALLY HAS 50 PAGES ON HOW TO PROPERLY SQUAT. IT LITERALLY TEACHES YOU TO LIFT
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>>31801628
if you are starting to look remotely good, YNDTP
>>
>>31804978
sl doesn't have less squats you retard
>>
>>31802039
>impying isley doesnt squat at least that much
>implying isley is t rex
>implying isley isnt my goal body
>>
>>31807244
>implying isley didnt turn his trip off.
>>
>>31807876
>implying im isley
I was gunna say I wish but im happy with my life, I wish i had his body though ngl
>>
>>31801683
>tri-weekly progression
>intermediate
pick one
>>
>>31805418
OP here. I bought this book for my brother and forgot it's actually been sitting on my bookshelf for years.

>>31805220
thanks bro
>>
>>31803720
Scooby's intermediate routine is PPL. I'll probably try it out eventually.
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>>31803210
>no traps
>arms the same size
>>
>>31803218
Wow the comments are fucking retarded.
>>
Why do you guys act like this is so complicated? If you want bigger X muscle you work X muscle. Doing squats and deadlifts when you want arms and chest makes no sense.
>>
>>31803043

This is why I just squat 50kg.
I can e-stat all I want, while avoiding a hip replacement at 55.
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