Me now (1 month ago) New to the forum!

[Jonesy611]

This is me, sorry for the terrible quality, cameras up the chuff!

Well I'm not sure where to go, but I'm basically looking to put a bit of muscle on, not a lot though, I am also looking to really tone up pretty much whole body, but mainly upper body, a way i can explain it would be to compare the body i would like to achieve to a football (soccer) player.



Yes this is David Beckham, i am sorry! but this is a good example, he is not massive by any means but is fairly toned, he also has a big torso which i would also like to achieve.

So cheers for reading and stuff, any links directions around this website to workouts which can help me reach goal for a body ( a bit like Beckhams) would be nice!

Thanks!

[Christopheel]

You start lean this is a +

For David Behckham well some womens finds him sexy but cut the head and there's nothing left ... he's only lean lol

Another things, you only showed 20% less fo your physics, legs and back are the most important part.

Read the sticky in diet forum and for program, tell us what you are currently doing.

[Jonesy611]

You start lean this is a +

For David Behckham well some womens finds him sexy but cut the head and there's nothing left ... he's only lean lol

Another things, you only showed 20% less fo your physics, legs and back are the most important part.

Read the sticky in diet forum and for program, tell us what you are currently doing.

I'm sorry mate, I'm not really sure what you mean by this, care to elaborate?

At the moment i tend to not do very much at all, i i try and do a press-up work out at least every day, but this is not always the case, i play football around 2-3 times a week at the most aswell, so i get a fair bit of cardio aswell.

diet is really quite bad, it's basically eat what ever you want, and not put weight on, i'm now starting to eat a lot more veg now though.

[Christopheel]

The point is : For a better physic, fitness/performance related, back and legs must always be the base of your program. So for the picture, okay you look lean but Back and Legs + Upper body shot would have been more appropriate to judge where you at. This is why I tend to hate more and more front shot only lol If you didn't understood point, well this is nothing and just read the first sentence.

Now for the diet, remember to read the sticky in the diet section, almost everything is there. Apply these principles gradually in your lifestyle.

For workout plan, more details please, when do you do your soccer sessions and what is the equipment you have access to ?

And the question, what are your goals ?

How long have you been training ? and how old are you ?

[Jonesy611]

The point is : For a better physic, fitness/performance related, back and legs must always be the base of your program. So for the picture, okay you look lean but Back and Legs + Upper body shot would have been more appropriate to judge where you at. This is why I tend to hate more and more front shot only lol If you didn't understood point, well this is nothing and just read the first sentence.

Now for the diet, remember to read the sticky in the diet section, almost everything is there. Apply these principles gradually in your lifestyle.

For workout plan, more details please, when do you do your soccer sessions and what is the equipment you have access to ?

And the question, what are your goals ?

How long have you been training ? and how old are you ?

Ok i understand, sorry for the picture, back is not very big at all, neither is there very much muscle there, i will try and get a decent picture soonish for you to look at. legs are ok i guess, i am very quick and i enjoy sprinting, 100m time would be around 12 seconds.

football sessions are varied really, im not currently playing for a team, so it's mostly football with mates, there is no set date for these, they can get pretty intense though, leaving me quite tired after a session.

goals would be to put on a little bit of muscle around whole body, and generally toning up and having a tighter physique (kind like the photo) Main areas would be chest shoulders and torso, as arms are allready quite big and i feel they are too big for the rest of body in comparison.

I have been training on and off for around a year, when i get a good training programme i can become super dedicated to it and always want to better myself. I am 19 in 6 days.

[swanso5]

search the waterbury method and do that for training...the training is easy, get the food organised

[Jonesy611]

search the waterbury method and do that for training...the training is easy, get the food organised

Hi mate.

Is this just one certain training programme or is there different types of Waterbury methods?

Any more info or links to the type of workout im looking for would be appreciated.

[swanso5]

thwe authors name is chad waterbury, he has heaps of programs but do this one first...this is what you're looking for...why would i lie??

[Jonesy611]

thwe authors name is chad waterbury, he has heaps of programs but do this one first...this is what you're looking for...why would i lie??

Ok, i searched around for it and found this:

http://www.t-nation.com/readTopic.do?id=508031

I'm guessing it's the right one, as it is an all body workout!

As i am new to all of this i'm a little confused as to what I am meant to be doing, can i do all these exercises at home as i don't have access to a gym?

Can someone help me go through it all and re write it into something i understand as i really want to do this.

cheers.

[Christopheel]

Tell us what equipment you have,
your question on workout,
and do you have a park near your home (For bars lol)

[Jonesy611]

Tell us what equipment you have,
your question on workout,
and do you have a park near your home (For bars lol)

At the moment i have a dumbell set and a pull up bar.

And just the actual workout in general, i just dont understand it fully yet, maybe if i read it through a few times i will. Some of the exercises i have never heard of either, also antagonist training, what the hell is that? lol

I do have a bar near me with bars, but i also have a pull up bar, if that is what you meant?

[Christopheel]

Tell us what equipment you have,
your question on workout,
and do you have a park near your home (For bars lol)

At the moment i have a dumbell set and a pull up bar.

And just the actual workout in general, i just dont understand it fully yet, maybe if i read it through a few times i will. Some of the exercises i have never heard of either, also antagonist training, what the hell is that? lol

I do have a bar near me with bars, but i also have a pull up bar, if that is what you meant?

You have a Pull/chi up bar, +
You have dumbells, +

Are these adjustable dumbells ? can you put a lot of weights ?

Okay, I will make a little workout for you :

A

Dumbells Deadlift 10 sets of 3 reps, really heavy
Lunges, 4 sets of 6
Chin-Ups, 4 sets of 6
Dumbell Floor Press, 3 sets of 10
Cuban Press, 3 sets of 10

B

Jump Squat ( to grass) with dumbells, 10 sets of 3
Reverse Lunges, 4 sets of 6
Pull-Ups, 4 sets of 6
Dumbell Overhead Press (one or two arm you chose) 3x10
Tiger bend Push-Ups or any hard push ups variation for you. 3 sets of 10
Dumbell Rows 3 sets of 10

A typical Week could look like :

MON Workout A
THU HIIT (Do something like 5 sprints of 50M 30 seconds rest)
WED Workout B
TUE HIIT
FRI Workout A
SAT Off
SUN Off

Change a bit the schedule maybe to match with your football games.

And remember, you must eat like a men, lift like a men, sleep like a men to be a men.

Now go read the sticky in diet section and come back with questions on diet or workout.

[Jonesy611]

Tell us what equipment you have,
your question on workout,
and do you have a park near your home (For bars lol)

At the moment i have a dumbell set and a pull up bar.

And just the actual workout in general, i just dont understand it fully yet, maybe if i read it through a few times i will. Some of the exercises i have never heard of either, also antagonist training, what the hell is that? lol

I do have a bar near me with bars, but i also have a pull up bar, if that is what you meant?

You have a Pull/chi up bar, +
You have dumbells, +

Are these adjustable dumbells ? can you put a lot of weights ?

Okay, I will make a little workout for you :

A

Dumbells Deadlift 10 sets of 3 reps, really heavy
Lunges, 4 sets of 6
Chin-Ups, 4 sets of 6
Dumbell Floor Press, 3 sets of 10
Cuban Press, 3 sets of 10

B

Jump Squat ( to grass) with dumbells, 10 sets of 3
Reverse Lunges, 4 sets of 6
Pull-Ups, 4 sets of 6
Dumbell Overhead Press (one or two arm you chose) 3x10
Tiger bend Push-Ups or any hard push ups variation for you. 3 sets of 10
Dumbell Rows 3 sets of 10

A typical Week could look like :

MON Workout A
THU HIIT (Do something like 5 sprints of 50M 30 seconds rest)
WED Workout B
TUE HIIT
FRI Workout A
SAT Off
SUN Off

Change a bit the schedule maybe to match with your football games.

And remember, you must eat like a men, lift like a men, sleep like a men to be a men.

Now go read the sticky in diet section and come back with questions on diet or workout.

Mate, this is the answer i was looking for, you have helped me immensely, cant thank you enough mate.

I will read the diet section later today, and i will be back with more questions no doubt.

Thanks a lot mate, appreciated.

Btw The dumbells are adjustable,the max i can put on at home is about 9-10 kg.

Also what do you mean by HIIT?

[Christopheel]

9-10KG well, if it'S enough heavy for a while that's perfect eventually you can look to buy a barbell with a bit more weights.

HIIT means High Intensity Interval Training. Like Sprints, few seconds REALLY intense to do the 50meters then 30 seconds rest. This si the interval. That's only an example because I love Sprints. You can do too

Fast running 2 minutes, jogging 1 minutes for 5 cycles.
Sprints 50Meters, walk back to start point then sprint again for 5-10 times don't ever exceed 15 minutes. Increase intensity instead.

Good luck and keep us update !

[HOUSTON TEXAN]

Beckham would lose in a fight...he is bottom heavy.