Thread: So I just started today

No you dont do all of them everyday.
I would reccomend you google starting strength, and start with that.

Originally Posted by janglez88

Hey everyone,so i just started the newbie workout right, 7 basic compounders. That work out was no joke,only cuz i just started but the thing
is i spent like an hour and half doin those exercises plus my 20 mins of swimming.ive read a couple things on time spent at the gym,and many people
say around 40 mins tops,just enough to stimulate the muscle groups.So my question is, am i suppose to do all of them everyday? with like a day of rest,or do i break them down like upper body one day then lower the next?, im kinda in a
twist right now,so any help and advice would be very much appreciated,Thanks again for your time.......Janglez

What are the exercises you are doing? You shouldn't be doing the same thing every workout. If you can tell me what the workout consist of them I can give you some good advice

1.back squat
2.dead lift
3.standing shoulder push
4.lat pull downs or vertical pulling
5.bench press
6.horizontal pulling:bb rows
7.abs:ab machine then i did sum weighted crunches
20 mins of swimming,
all lifts are at 3 sets,5-8 reps, thank you guys for your time,im really motivated and i wana be in the body of my dreams...thanks once again,

looks good. thats just what you should be doing. again, I recommend looking into starting strength. Its a great beginners routine that encompasses all the compound lifts.
What are your goals in lifting?
Do some reading and do some searches on different training routines. Find one that fits the main lifts you want to incorporate, you can fine tune and tweak as you work your way through it and figure out what you like, or dont like.

good luck, starting strenght is a good routine.
Don't worry about weight at the moment, emphasise technique. It's very important to avoid unefficient lifts and injuries, weight will come later (youtube and exrx are your friends). Lift explosive and don't worry about eccentrics.
also take care of your diet, this is a good post

Originally Posted by Built

The ratios of calories from protein, carb and fat to total calories are not the issue. These ratios mean little in the context of body recomposition.

If your protein is ample (usual guidelines suggest keeping protein in excess of 1g/lb lean mass; higher if cutting) and fats are sufficient (again, usual guidelines suggest keeping fats no lower than half a gram per pound lean mass, monos>saturates>polys), fill the remainder of your calories with whatever combination of protein, carb and fat you find comfortable.

If you wish to gain weight, you must eat more calories than you burn.
If you wish to lose weight, you must eat fewer calories than you burn.

The exercise you choose to perform tells the food you eat where to go. Lifting weights directs calories toward the muscles that have been trained, for repair. Cardio is good for your heart, but done to the point of endurance training can tell your body to ditch metabolically expensive muscle to help the body become more efficient.

Bulking: eat more food than you require, lift heavy, do a little cardio for your heart.
Cutting: eat less food than you require, lift heavy, do a little cardio for your heart.

Bulk too fast, you'll gain too much fat. A moderate approach would be to plan to gain about 5 lbs a month. You'll have to gain a little fat to do this, but you gain too much fat with the muscle, reduce your intake a little.

Cut too fast, you'll drop too much muscle. Plan a moderate approach to prevent this from happening - for most, this means running a deficit of no more than 20% below maintenance.

Does this help?

Originally Posted by janglez88

1.back squat
2.dead lift
3.standing shoulder push
4.lat pull downs or vertical pulling
5.bench press
6.horizontal pulling:bb rows
7.abs:ab machine then i did sum weighted crunches
20 mins of swimming,
all lifts are at 3 sets,5-8 reps, thank you guys for your time,im really motivated and i wana be in the body of my dreams...thanks once again,

Alright the exercises are what look great, but doing these every workout may not get you that body your looking for! I would suggest breaking the exercises up into different groups for different day, for example.

Day
1. Back work compound and assessory/ AB Work
Compounds: Deadlifts and Lat Pulldowns. Add the DB rows or machine rows in for assessory movement and also some hyperextensions, Cable Face Pulls, Or various types of rows may be beneficial.
Abs- Do whatever exercises you have been doing, reverse crunches, crunches, planks, and rope crunches are all beneficial.

2. Shoulder and Arm Work
Shoulder Press for compound movement and Lateral Raises for assessory movements.
Any type of curls for arms as a compound, I would suggest Barbell Curls, Cambered bar curls, or DB curls.

3. Legs
Back Squat, Barbell Squat, or deadlifts for a compound exercise. I would do some assessory movement also like Leg press, Lunges, and/ or Leg Extensions/ Prone leg curls.

4. Chest/ Abs
Barbell Bench(reg,inc,or decline) or dumbbell versions for your compound exercise. Then do some assessory movements like pullovers, fly's, or machine presses.
Then do ab work as stated above in day one.

The most important part when your starting out is to remember good form and to keep pushing yourself. Try to not develope bad habits. Building your body is like building a house, It take time and needs to be done correctly otherwise it will bite you in the butt later on

GOOD LUCK!!

This is awesome thank u guys for the advice very informative,and the support is priceless,warchief the workout looks great I will proceed with that one today,I've never been so motivated so much before,I just wanna get off work so I can start my path to a new me,thanks again u guys,p.s. I'm taking protien and creatine is this okay too?

yep, that sounds good. mke sure you get your protein after each workout and dont neglect it on your off days. creatine is good also.
The routine warchief threw up for you looks great too, that will be a perfect start to get you going.
do you have any goals in lifting?

Also Dont forget to do triceps on arm day!!! I forgot to mention that...lol. Also taking protein and creatine is a great Idea. Try to get most of your daily protein from foods though, as they absorb differently then powders and may be easier on the stomach. Creatine is extremely beneficial, I have seen so many good published reviews on creatine and it's benefits towards an athlete. Please remember that a loading phase is not essential as the creatine is stored in the muscle over time and loading will not force anymore "energy" to be outputted during a workout or when needed. Any more questions brotha?

What are you goals? Lose weight? Get strong? look pretty? Play a sport? etc..

Personally I HATE body part split workouts. There is just no need for them unless ones only goal is symmetry or just to be pretty. There is no excuse for an "arm" day.. it is just a waste IMO. Again unless of course your only goal is to be a model or show of your arms at the beach. But if your looking to loose weight, gain strength, or just for the health benefits that come from exercise there is absolutely no need for body part splits.

my goal is to have that nice beach body look,but i wanna have the strenth to back up the good looking muscles.lol,my conditioning is really poor right now i cant even jog half a
mile without taking a 5 min break,just last week i attempted to go jogging,while i was trying to stretch,this lady probly around 65 walked pass me,i started jogging and passed by her,maybe bout 80 -90 yards ahead i had to stop cuz my shins were starting to cramp up front and the pain in my gut was killing me,so i turned around ans started walking back to my car,as i was walking back we passed by each other again thats when she said" couldn't make it huh?",and i was like "not today".lol.it was funny and embarrassing at the same time.Thats when i was like i need to get myself in check.sorry bout the post but i like to share my experiences.lol,I'm 5'11 210lbs with a gut that is able to flip over the top stretchy part of my underwear(if u had a gut you know what i mean).so maybe i dnt need to bulk up,maybe i just need to cut yah? burn
more calories then i take in and lift heavy at the same time? i would like to be big
but not huge.any pointers?i hope i'm not annoying you guys with my posts,thanks guys

IMO I would even out the diet and try to build. Moderate your cardio to a minimum but really watch your diet. Keep training hard and remember its not a sprint, its a marathon. Keep workin bud