Hi I am Surya

[surya@abcb]

Hello everyone

My name is surya. I am from India and currently working in Hyderabad.

I am keen on bodybuilding, although I started it 2006, but made a lot of mistakes then as I had no proper knowledge and was being guided by monthly magazines.

I have been training hard for the last one year and have seen decent gains then. Although I have gained quite a lot of mass but my arm size etc are not very good.

I find abcbodybuilding.com extreeemly useful, motivating and believable. Its training and workout guides are designed very well, and you can follow them up easily and do not confuse you at all. I bet there are many honchos on the net who are selling much the same(or lesser) infos all over the net for hundreds of dollars, but here all these are FREE!

Indeed very philanthropic work.

The biggest problem I face in bodybuilding is
1. To understand when I am actually overtraining.
2. Not able to finnish workout in small amount of times
3. Being easily fatigued by muscles like forearms etc most of the times , hence insufficient back, biceps workout.
4.Here in India supplements are very very costly since they are imported form USA. It really skims down my budget

My Stats:

• Height : 5'10''
• Weight : 84kg
• Arms : 14.5 in
• Chest: 41 in
• Waist : 34in(fluctuates)

Favorite and Most developed Bodypart : Chest

• Most Ubdeveloped Bodypart : Back
• Most Hated body part : Forearms, Wrist

Supplements I use:
Preoworkout:

• British Nutrition Whey protein+Oatmeals(Raw)

Postworkout:

• American Pure whey matrix+Skim milk powder+Glucose powder
• Creatine and Glutamine, 5gms each

Thanks and Regards
My Warm wishes to the whole abcbodybuilding.com tem

[klosey]

welcome to abc bro
the chances of overtraining are low as you'd have to be doing 20+ hours training a week, supplements are expensive so if needed just have food instead it worked in the 70's before protein powders,

[niggles]

welcome bro! klosey already talked about overtraining and supps.

the key to keeping your workout shorts, is intensity. higher intensity requires less volume, and will result in more growth (in most cases). you gotta hit it hard and actually aim to FAIL and around 8 reps.
for your forearms, start working them directly; such as reverse curls, wrist curls, hammer curls, static holds etc. and they will fall into place and will be able to take your back and biceps workouts. also when working your back, use a false grip (have the thumb on the same side as your finger so your not gripping with it) this decreases the use of the your arms so it'll work your back more. straps will help with this too.

any other questions just post in the respective sections and we shall help enjoy

[GInstructor]

In the past I had the same problem and I was very often overtraining.I give you some advice to follow:
1.Start with the larger muscle group and then with the smaller
Large Muscles:
Chest
Legs
Back
Shoulders
Smaller Muscles:
Biceps
Triceps
Forearm
Calves

2.Use free weights instead of machines. They give you a better range of motion to enhance growth. Machines are good for advanced bodybuilders.

3.Aim to do multi-joint exercises like: quads ,bench presses or deadlifts. These type of exercises release more testosterone and human growth hormone.

4.Train All muscle groups! ( Legs are a very important part of your body.)
5.If You Start bodybuilding for the first three months train all your body parts three times a week-Full Body Workout.-3 sets ,12 reps for every muscle.

6.Use 60% of your 1 RM if you beginner.

7.Rest about 2 minutes between every set.

8.For best results do not train more than 50 – 60 minutes.

9.You have 45 minutes after your workout to eat a meal. This is very important because, in this time, your body accumulate more carbs and proteins.

10.Eat 5-6 meals a day.

[niggles]

Originally Posted by GInstructor

In the past I had the same problem and I was very often overtraining.I give you some advice to follow:
1.Start with the larger muscle group and then with the smaller
Large Muscles:
Chest
Legs
Back
Shoulders
Smaller Muscles:
Biceps
Triceps
Forearm
Calves

2.Use free weights instead of machines. They give you a better range of motion to enhance growth. Machines are good for advanced bodybuilders.

3.Aim to do multi-joint exercises like: quads ,bench presses or deadlifts. These type of exercises release more testosterone and human growth hormone.

4.Train All muscle groups! ( Legs are a very important part of your body.)
5.If You Start bodybuilding for the first three months train all your body parts three times a week-Full Body Workout.-3 sets ,12 reps for every muscle.

6.Use 60% of your 1 RM if you beginner.

7.Rest about 2 minutes between every set.

8.For best results do not train more than 50 – 60 minutes.

9.You have 45 minutes after your workout to eat a meal. This is very important because, in this time, your body accumulate more carbs and proteins.

10.Eat 5-6 meals a day.

idk if you thought about it when you wrote it but of course the order of which you work your large muscle groups are important too; legs, back, chest shoulders, biceps/triceps, calves. thats how a fullbody routine for beginners should run.

also for resting; shorter rest = greater hypertrophy, longer rest = greater strength. though its all personal and how you feel.

and squat and dealift. two most important exercises for growth!

everything else is spot on.

[joneser3eb]

welcome to abc. all the advice you need is right here.

[HardCory]

Good to have you here, wish ya the best of luck.

[surya@abcb]

Oh My God!

I didn't expect such a warm home-like welcome from this forum at alllll.
Well thanks a lot to all of you.
Ya I do forearm curls after back biceps work(following the workout from here:http://www.abcbodybuilding.com/bulki...t%20levlel.pdf )

But there is another problem : IMBALANCE
While working out my biceps, my left forearm gets fatigued so easily and so fast, infact I see veins popping out. It really starts brutally paining on the left side while the right hand still feels comfortable and is not getting the failure sensation at all.

There are other exercises , I feel ashamed to say, like chin ups , pull up which I can hardly do.
Chin-ups(underhand grip) I can manage 4-5 for one set. But Can't do a single pullup properly, I did negatives etc blah blah but to no avail.

And also, I hate this back of mine. Although I do lat pull downs, cable rows and bent over rows with good weight and till exhaustion, I NEVER EVER fell the post excersie soreness in that part, which I easily get after training chest and legs.

Although its PAIN and discomfort,but I love it like anything since it tells me that I have done an effective workout, but alas, I am yet to experience that revered DOMS in my back area.

I'll try the back-excercise routiene once done with the current one.

I am glad that we have a free-source on the net where I can get the right information in the right quantity and to-the-point explanation. Most of the e-book sellers do not give something new information, but would add pages after pages in their book with fat chapters like -"Top 14 Bodybuilding Myths", "25 Foods you should always eat", "10 Reasons to start bodybuilding now", WHAT CRAP IS THIS?
Do we need useful information or time-pass discussions?

[FFDell]

Welcome!! I'm working on my back too, because mine is not that strong either.. good luck!

[fightbackhxc21]

welcome surya