Thread: Noobie bulk routine

What's wrong with the plan w8 provided?

DP

i feel scarred by your picture :|

abotu the workout, i dunno, just something i didnt like about it. i cant pinpoint it.

so you gave a routine 2 weeks and you didn't like it. Shows great commitment!! hahahha

Ok so you didn't like your previous program. You seriouslly need to put on some muscle mass, I think with your type of body just adding lean mass, should help bring your bf% down, b/c I was kind of like you when I started, but bigger frame. Go over to the diet section and get help with your diet b/c that is what will really count, and make your training productive.

I suggest training 3 to 4 days a week, no more than that. Stick to the basics, here are a list of basics for each bodypart:

Legs: Squats, Leg Press, Leg Curls, Stiff Leg Deadlifts, Calf Raises

Back: Deadlifts, Pull Ups(chin ups), Barbell Rows

Traps: Shrugs (db or bar)

Chest: Bench Press, Incline Press

Shoulders: Military Press (seated or standing), lateral raises (side and rear)

Biceps: Barbell Curls, Db Curls

Triceps: Close Grip Bench Press, Lying Extensions, Pushdowns

Abs: Crunches, Leg Raises

Since you look like a complete rank beginner, I would not do extremely low volume, b/c I can tell you this right now, you are not experienced enough to generate enough intensity to reap the benefits of extremely low volume. Ask Dorian Yates, he used to do more sets when he started than he does now. Anyways I would stick to moderate volume. Doing about 5-8reps per set. I would do 6-12 sets per bodypart depending on the size on the bodypart. Here is an example chest workout for you:

Bench Press 4sets 5-8reps
Incline Press 4sets 5-8reps

Yup, that's it, put some effort into it and get the techique going and this is good enough. Start with a weight you can do for eight reps, then on the last set you should be using a weight you can do for 5 solid reps, with the last couple being very challenging, but still using pretty tight form.

I agree with Powerrack, I'd even say keep your reps around 8-10 till your form gets better.
Keep your workouts simple, learn proper diet and get plenty of rest.
Don't worry about bulking right now, get the basics down first.

What would you recommend for basics?

calf raises, squats, pulldowns, bench, preacher?

Benches (try dumbells if you like)
Standing Calf Raises
Squats
Leg curls (and/or stiff legged deadlifts, I like those for lower back)
Assisted pullups if you have access, otherwise pulldowns
Standing barbell curls, I prefer those over the preacher
Trap shrugs, upright rows as a finisher
Military press, yada yada

Basically look for compound movements, no fancy wrist twisting or dancing.

www.exrx.net

Preachers are BAD BAD BAD. Never do em'. I almost hurt myself with em'. Also I WAS doing them the RIGHT way. Let alone all the stories i've heard.

Originally posted by synth
Preachers are BAD BAD BAD. Never do em'. I almost hurt myself with em'. Also I WAS doing them the RIGHT way. Let alone all the stories i've heard.

uh? why do you say this?

I think preacher curls are a great bicep exercise, they provide complete isolation of the biceps.

Yeah, what problem did you have with Preachers???

I use to get sore forearms till I adjusted my grip and learned to MOT try to squeez the shit out of the bar.

I think the main reason why i have problems is because of my shoulders, elbows, and wrists beeing shot.....so that could be why. Peace

How long have you been lifting synth?

I ask because I use to have alot of wrist problems as well as some shoulder and pain in my forearms.
Over time, I've strengthened alot of these points and don't have the pain anymore.
One thing that fixed alot of the forearm and wrist problems was using a thumbless grip on many bi and back exercises.

Well, i can't really say. I've been doing for almost a year not competely "hard core". I'd miss like a week every so often. But now i'm not slacking off. Like serious lifting i'd say 4months? But see my wrist problems have been from stupid tricks/stunts... I just want to fix my elbow problem. When i'm doing push ups i can do like 15 and then once that hits my eblows just have shooting pain for like a minute or two. You tell me if you got any help
Thanks