Newbie Training Plan - Is it OK?

pjgood · 09-09-2003, 09:04 AM

Hi Guys,

Newbie here. I was very pleased when I found this forum. I have started lifting weights again (past 3 weeks) after not seeing the inside of a gym for about 8 years.

I have to do this at home as I have a strange schedule and can never get to the gym. Would someone in the know have a look at the program I have put together, because I’m sure it’s wrong?

I’m getting uneven muscle growth on my arms and shoulders. Not much after 3 weeks but I can see a difference.

I know my legs are neglected but I’m awaiting an operation on my knee so I can’t do much.

My goal is to have bigger arms, broader shoulders and slighly larger chest and obviously strength. Currently I have 46' chest, 13' arms, 6'1 and 220 lbs. My legs are already largish, I have a problem finding trousers to fit as it is, English high street stores think everyones got matchstick legs!! This said they could do with toning.

I would be very geatful for any advice.

The uneven nature of the workouts is due to time restraints.

Equipment I have:

bench
BB
BD

I do 3 X 8 for each of the following. a second entry for an excercise means I'm doing another 3X8

Sun

Bar Curls
Wrist Curls
Bar Curls
Bar Upright Row
Bar Curls
Bar Shoulder Raise
Hammer Curls
Dumbbell Kick-Backs
Bar Shoulder Raise
Flat Press
Lateral Lifts
Back Push-Ups

Mon

Dumbbell Rows
Dumbbell Pull Overs
Incline Press
Sit-Ups

Tues

Bar Curls
Bar Shoulder Raise
Flat Press
Hammer Curl
Bar Curls
Shoulder Bar Raise
Bar Upright Row

Sit-Ups

Wed

Wrist Curls
Dumbbell Kick-Backs
Dumbbell pull overs
Sit-Ups

Thurs
Day Off

Frid

Bar curls
Back – Dumbbell Rows
Shoulder Bar Raise
Incline Press
Short Curls
Shoulder Bar Raise
Hammer Curls

Sat

Lateral Lifts
Dumbbell shrug
Squats

Oh! I am on a moderate carb and high protien diet.

Many Thanks

pjgood · 09-09-2003, 09:28 AM

Sorry. I've just thought when I was describing myself I put 13' arms. I don't know if that's correct. That was measured at the arms thinest point when extended. I don't know if this makes any difference.

NateH · 09-09-2003, 09:50 AM

Well first of all. You have barbell curls 3x on sunday. I am guessing this is a mistake. If what you are trying to say is that you do one set staggered throught the day. I would do all 3 sets in one go! And next. You are overtraining! You are training your biceps every other day. This is extremely detrimental to your workout. You should only be training them once a week. Everything is being trained to much!
Why don't you try using a basic split like this

Mon: Chest, Shoulders, Triceps
Tue: Off
Wed: Back, Biceps, Forearms
Thur: Off
Fri: Legs
Sat + Sun: Off

Or

Mon: Chest, Back
Tues: Off
Wed: Legs
Thur: Off
Fri: Shoulders, Triceps, Biceps, Forearms

But overall. You dont have much organization. You are training your muscles to often which is a common mistake with someone who just started lifting. And since you say you want bigger arms. You wont get them by training them 4-5x a week. Remember less is more. I dont mean as in less training. Keep the intensity up. But your muscles need time to recover. Muscles built in the kitchen, they are torn in the gym. You are doing the opposite of what you want to accomplish. If you want a whole routine just PM me.

**Prince** · 09-09-2003, 01:37 PM

Honestly that routine is pretty crappy, especially for a beginnner. A beginner should focus on a few compound movements, and keep the number of exercises to a minimum.

Scotty the Body · 09-09-2003, 09:40 PM

I agree with prince, take a look through the diary section for some good routines as well as the main IM page.

pjgood · 09-10-2003, 03:01 AM

Thanks Guys. NateH has roughed out a starter program for me. I knew I was doing wrong, just didn't realise how wrong. Thanks NateH!!

09-09-2003, 09:04 AM	#1
pjgood Registered User Join Date: Sep 2003 Location: England Posts: 6	Newbie Training Plan - Is it OK? Hi Guys, Newbie here. I was very pleased when I found this forum. I have started lifting weights again (past 3 weeks) after not seeing the inside of a gym for about 8 years. I have to do this at home as I have a strange schedule and can never get to the gym. Would someone in the know have a look at the program I have put together, because I’m sure it’s wrong? I’m getting uneven muscle growth on my arms and shoulders. Not much after 3 weeks but I can see a difference. I know my legs are neglected but I’m awaiting an operation on my knee so I can’t do much. My goal is to have bigger arms, broader shoulders and slighly larger chest and obviously strength. Currently I have 46' chest, 13' arms, 6'1 and 220 lbs. My legs are already largish, I have a problem finding trousers to fit as it is, English high street stores think everyones got matchstick legs!! This said they could do with toning. I would be very geatful for any advice. The uneven nature of the workouts is due to time restraints. Equipment I have: bench BB BD I do 3 X 8 for each of the following. a second entry for an excercise means I'm doing another 3X8 Sun Bar Curls Wrist Curls Bar Curls Bar Upright Row Bar Curls Bar Shoulder Raise Hammer Curls Dumbbell Kick-Backs Bar Shoulder Raise Flat Press Lateral Lifts Back Push-Ups Mon Dumbbell Rows Dumbbell Pull Overs Incline Press Sit-Ups Tues Bar Curls Bar Shoulder Raise Flat Press Hammer Curl Bar Curls Shoulder Bar Raise Bar Upright Row Sit-Ups Wed Wrist Curls Dumbbell Kick-Backs Dumbbell pull overs Sit-Ups Thurs Day Off Frid Bar curls Back – Dumbbell Rows Shoulder Bar Raise Incline Press Short Curls Shoulder Bar Raise Hammer Curls Sat Lateral Lifts Dumbbell shrug Squats Oh! I am on a moderate carb and high protien diet. Many Thanks

09-09-2003, 09:50 AM	#3
NateH Registered User Join Date: Sep 2003 Posts: 9	Well first of all. You have barbell curls 3x on sunday. I am guessing this is a mistake. If what you are trying to say is that you do one set staggered throught the day. I would do all 3 sets in one go! And next. You are overtraining! You are training your biceps every other day. This is extremely detrimental to your workout. You should only be training them once a week. Everything is being trained to much! Why don't you try using a basic split like this Mon: Chest, Shoulders, Triceps Tue: Off Wed: Back, Biceps, Forearms Thur: Off Fri: Legs Sat + Sun: Off Or Mon: Chest, Back Tues: Off Wed: Legs Thur: Off Fri: Shoulders, Triceps, Biceps, Forearms But overall. You dont have much organization. You are training your muscles to often which is a common mistake with someone who just started lifting. And since you say you want bigger arms. You wont get them by training them 4-5x a week. Remember less is more. I dont mean as in less training. Keep the intensity up. But your muscles need time to recover. Muscles built in the kitchen, they are torn in the gym. You are doing the opposite of what you want to accomplish. If you want a whole routine just PM me.
NateH Registered User Join Date: Sep 2003 Posts: 9

09-09-2003, 01:37 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	Honestly that routine is pretty crappy, especially for a beginnner. A beginner should focus on a few compound movements, and keep the number of exercises to a minimum.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

09-09-2003, 09:40 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I agree with prince, take a look through the diary section for some good routines as well as the main IM page.
	Cool

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09-09-2003, 09:28 AM	#2
pjgood Registered User Join Date: Sep 2003 Location: England Posts: 6	Sorry. I've just thought when I was describing myself I put 13' arms. I don't know if that's correct. That was measured at the arms thinest point when extended. I don't know if this makes any difference.

09-10-2003, 03:01 AM	#6
pjgood Registered User Join Date: Sep 2003 Location: England Posts: 6	Thanks Guys. NateH has roughed out a starter program for me. I knew I was doing wrong, just didn't realise how wrong. Thanks NateH!!