Need Some Help with My Workout - Please!

**rjr5353** · 06-01-2004, 11:40 AM

Hi All - Im 25 and Just started working out again (2) days ago. Let me first explain my situation. Two months ago I weighed 190+ pounds, (I was a bit chubby) all from eating fast food, mostly McDonalds, everyday for abour 2 years. I got so depressed about the way I looked that I stopped eating. I went on a diet. I only ate once a day for 2 months. I now weigh 153 pounds. So I easily lost 40 pounds in less than 2 months. I know it wasnt exactly healthy the way I acheived this either, who knows what I did to my metabolisim. Ive alway had a very fast metabolism but with all the fast food I was eating even my metabolism couldnt keep up. Now, I would love to put that weight back on but as MUSCLE not FAT. And I dont have to acheive all this muscle gain over night, I am patient. So I went to GNC (got raped in pricing Im sure) and stocked up on supplements. Creatine (powder form), MRP's (40G protein per shake), Whey Protein, and a good multivitiamin. These supplements combined with a good nutritional diet should be ample enought to acheive my goals?

I am certainly unsure of my current workout routine due to the fact that I just dont know enough about the exercises and on what days i should be doing certain muscle groups?

Mon - Chest and Triceps 4x10- Abs - Cardio

Tues - Back and Biceps 4x10 and Abs - Cardio

Wednesday - Off

Thursday - Legs and Shoulders 4x10 - Abs - Cardio

Friday - Repeat

Can someone please comment on this routine and let me know how it looks? I just started this 2 days ago - so today is my off day and Im sore anyway - Im basically giving each muscle group 72 hours rest, is this okay? If anyone would like to add exercises make corrections redesign the whole routine I would greatly appreciate it! and is only 1 day off from the gym enough?

**CowPimp** · 06-01-2004, 11:56 AM

When a person first starts lifting, I always suggest a full body workout 3 times per week or every other day to start with. Here is my standard beginner's routine that I suggest to people:

Full Squats 3 x 12-15
Romanian Deadlifts 3 x 12-15

Deadlifts 3 x 12-15
Wide Chinups 3 x 12-15 (Or as many as you can do)

Bench Press 3 x 12-15
Military Press 3 x 12-15

Bicycle Crunches 3 x Failure
Reverse Crunches 3 x Failure

Drop the rep range to the appropriate level after a couple of weeks of letting your body adjust and getting your form down. 8-12 is usually optimal for gaining mass, and 1-6 is usually optimal for strength. After you do this routine at your adjusted rep range for a couple of months, then you might want to try a more traditional split. As well, don't worry about the lack of arm work. Your arms will get enough work with bench press, military press, and chinups.

Make sure to ask questions in the diet & nutrition forum. Diet & nutrition is extremely important, probably more so than training methods.

**animalmachine** · 06-01-2004, 12:07 PM

http://www.ast-ss.com/max-ot/max-ot_intro.asp

I wish I had read this when I began training many years ago.

**rjr5353** · 06-01-2004, 12:16 PM

Thanks for the info guys, I appreciate it.......

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Need Some Help with My Workout - Please!

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