Hi all. I'm pretty new to the gym scene. I'm really looking for results/gains. My cousin leaves for the Navy in about a month or two so I plan to hit the weights with him really hard before he leaves. I think I've come up with a pretty good full body routine, but I'd like your guy's opinions. Also, What I have accsess to as far as supplements is just Whey Protein for now, what kind of gains can I expect just from that? And I weigh around 150, so if I wanted to gain mass, I'm guessing I'd probably eat an upwards of about 3500 calories a day. Any advice you guys can give is appreciated. Now as for my routine:
I just out together a suoer solid four say UB/LB push pull routine for a kid I'm working with. Shoot me an email to AgentYes@safe-mail.net and I will gladly send if to you. Solid routine with at least give you some ideas.
Protein is ur main source for muscles, it's always need'd. Recommend'd dose is a gram - 1.5grams per pound, so u weigh 150...200 would be good, 300-400 if u wanna get bigger faster. Since ur kinda new to the gym scene, I'd do 2days on, 1day off
Day 1: Chest & Bi's
Day 2: Thighs & abs
Day 3: off
Day 4: Shoulders & Tri's
Day 5: Back & abs
Day 6: off
Day 7: repeat
For this, I'd just stick with 3 sets of each, 6-8, 8-10reps
Others may have a better plan u like...
For a beginner, my recommendation is that you train each body part at least 2x per week because most of your initial "gains" will be from improvements in neuromuscular efficiency (learning to use the muscle you already have, aka improved coordination, etc). 5 x 5 is a protocol that I use frequently (as a competing power lifter) and I typically train each body part 2x in 7 days (1 heavy, 1 light). However, 5 x 5 implies the use of heavy weights (i.e. approximately 85% of max) and beginner's joints and tendons may not be ready for that type of sustained loading (potential for injury).
As far as diet, don't guess - know. Plan your meals, educate yourself on nutrition, and eat with the same discipline/dedication you apply to the weights.
Agentyes indicated a 4 day, UB/LB push pull type routine can be shared... I'd take a look at it and start with that.
Stick to heavy basic exercises, train upper body and lower body with equal intensity - and the gains will come.
I would skip the isolation exercise and also throw in some dips and pull-ups (or lat pull downs). The rest of your exercise selection is excellent. If youre doing all these liftd each workout (I assume three days a week with a days rest in between) you can keep your set ranges lower. Do a proper warm up set for each exercise followed by 2-3 working sets. I would try:
Do this three times a week and if you find it too many exercises in a workout you may need to look at other splits. You don't need supplements right now provided your diet is in check and eating 3500 clean calories should do the trick. You should be eating about 150g of protein or more a day.
To speak before you think is like wiping your ass before you shit!