where to start, basically

[qwerty]

yup as already indicated in the introduction thread I finally decided to start some serious training

 

my aim is to become more muscular and fit all around, I am also thinking about starting in material arts after I gained some weight

what I need is a proper training and more important eating plan:

I have not much time to spare (I can invest usually 1h/day into training) and would prefer to train at home (as the next gyms are quit expensive and mostly visited by...well... jerks). I would not say that I am completely unathletic, I have some endurance and in my "high times" up to 1h and more jogging constantly is no problem.

I am a Vegan for about 3 years now and even before that I never had much fat or muscles on me. I´d guess that my body burns calories quite well (hope that´s the right term). How many calories/day would you suggest (I´m [email protected]) and more important: what kind of food?

 

PS (for the german members):

Welche Shops könnt ihr als Bezugsquelle für das ganze Futter empfehlen? Wo gibt es günstige/gute Proteinshakes?

[veganmomma]

Introduction Training Program

http://elitefts.com/documents/9week-training-program.htm

Westside for Skinny Bastards

A modified lifting program for "Hardgainers"

http://www.defrancostraining.com/articles/archive/articles_westside.htm

Intermediate Program

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Martial Arts/Boxing Conditioning

http://www.rosstraining.com/

http://www.crossfit.com/

http://www.mikemahler.com/index.html

http://www.dragondoor.com/

http://www.sportsci.org/news/news9709/hatfield.html

http://www.trainforstrength.com/

[veganmomma]

I should of added this to my last post.

If you are a total beginner lift 2-3 days a week allow 48 hours for recovery. Set rep scheme 2-3 of 8-12.

 

Chest/Triceps

Bench

Back/Biceps

Barbell or Dumbell Row or Lat Pulldown

Shoulders

Military Press

Legs

Squat

Lowerback

Straight leg deadlift

Abs

Sit-ups

*Stretch

Description of Exercises

http://www.exrx.net/Lists/Directory.html

[qwerty]

thanks that already helps a lot, looks like I´ll have to look for some barbells

 

 

one (propably naive) question:

are exercises like pushups, sit-ups etc. completely useless when it comes to muscle building?

[veganmomma]

thanks that already helps a lot, looks like I´ll have to look for some barbells

 

 

one (propably naive) question:

are exercises like pushups, sit-ups etc. completely useless when it comes to muscle building?

They are excellent exercises to build strength and muscle endurance. Push-ups (different variations), Parallel Bar dips, Pull-ups/Chin-ups (weighted), Handstand Push-ups, Pistols, Hindu Squats while wearing a weighted vest, weighted sit-ups, Sandbag and Sledgehammer Training are great for developing strength and conditioning. If you have limited financial resources and equipment checkout these links.

Budget Training By Ross Enamait http://www.rosstraining.com/articles/budget.html

Never Gymless By Ross Enamait

http://www.rosstraining.com/nevergymless.html

Bodyweight Exercises for Size and Strength by Mike Mahler

http://www.bodybuilding.com/fun/mahler57.htm

 

Buying a sledgehammer, sandbags, a weighted vest, Pull-up/Chin-up bar and an old tire for sledgehammer training is less expensive than buying an olympic weightlifting set.