help a newbie out

Elson · 10-18-2007, 09:25 PM

Hey my names Elson and im new to the whole weight lifting game. My primary goal right now is to gain mass and size. I am quite small, 5'6 and weigh around 135 lbs. I am 18 and i want to pack on some more pounds and size.
I only have time to go to the gym 3 times week but heres what my program looks like so far. I have only started in September so I can make changes very easily and want to implement good habits and techniques while I am just starting so help please. Sorry but i dont know the names of most of these exercises

Monday
Chest : Flat bench dumbell press
incline dumbell press
dumbell flys
cable crossovers

Back: lat pulldowns
seated rows
machine rows or bent over rows

Biceps: dumbell curls
concentration curls
e-z curl bar curls

Triceps: behind back dumbell lift
tricep pulldowns
kickbacks

Wednesday
Shoulders: dumbell shoulder press
dumbell ant deltoid lift
dumbell abduction
reverse fly

Legs : behind back squats
single leg squats
leg curls
groin abduction and adduction machines

Fridays
Chest : Flat bench dumbell press
incline dumbell press
dumbell flys
cable crossovers

Back: lat pulldowns
seated rows
machine rows or bent over rows

Biceps: dumbell curls
concentration curls
e-z curl bar curls

Triceps: behind back dumbell lift
tricep pulldowns
kickbacks

I do abs all 3 days but its very short and intense..for me anyways

any advice from those more experienced and changes would be appreciated.
I really want to know how many reps i should be doing and how much weight I should be lifting to gain size and mass.

vortrit · 10-18-2007, 09:47 PM

It's just my opinion, but if your working out three days you'd be better off going with something like push/pull/legs. Also, that's a lot of volume, and what rep ranges are you planning on doing, and what are your goals, etc.

**Gazhole** · 10-19-2007, 01:48 PM

Too many exercises, too much pressing, too much isolation...

Scrap this and start again after you have read the sticky topics in Training and Nutrition.

The key to success is good diet and balanced training program.

Plus, 3 days is ample. Any more than that and youll have a harder time balancing the variables so you dont burn yourself out.

Welcome to IM.

Elson · 10-20-2007, 12:42 PM

ok so after reading the stickys i see that i should be splitting my routine into push,legs,pull. my goal is to gain mass and atrophy, but i would also like to keep my definition at the same time. Is there a way to do this?

so this routine would be ok?
Day 1
bench press 3x10
shoulder press 3x10
incline bench press 3x10
e-z curl triceps push 3x10
dips 3x10

Day 2
behind back bb squats 3x10
Bulgarian split squats 3x10
leg curls 3x10
calf raises - not sure yet

Day 3
lat pull down 3x10
seated rows 3x10
dm bicep curls 3x10
shrugs -?

im aiming for size and mass but trying to keep definition. The rep ranges and sets are just what i do now. what should i be doing for atrophy?

Elson · 10-21-2007, 01:27 PM

sorry i meant hypertrophy

10-18-2007, 09:25 PM	#1
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	help a newbie out Hey my names Elson and im new to the whole weight lifting game. My primary goal right now is to gain mass and size. I am quite small, 5'6 and weigh around 135 lbs. I am 18 and i want to pack on some more pounds and size. I only have time to go to the gym 3 times week but heres what my program looks like so far. I have only started in September so I can make changes very easily and want to implement good habits and techniques while I am just starting so help please. Sorry but i dont know the names of most of these exercises Monday Chest : Flat bench dumbell press incline dumbell press dumbell flys cable crossovers Back: lat pulldowns seated rows machine rows or bent over rows Biceps: dumbell curls concentration curls e-z curl bar curls Triceps: behind back dumbell lift tricep pulldowns kickbacks Wednesday Shoulders: dumbell shoulder press dumbell ant deltoid lift dumbell abduction reverse fly Legs : behind back squats single leg squats leg curls groin abduction and adduction machines Fridays Chest : Flat bench dumbell press incline dumbell press dumbell flys cable crossovers Back: lat pulldowns seated rows machine rows or bent over rows Biceps: dumbell curls concentration curls e-z curl bar curls Triceps: behind back dumbell lift tricep pulldowns kickbacks I do abs all 3 days but its very short and intense..for me anyways any advice from those more experienced and changes would be appreciated. I really want to know how many reps i should be doing and how much weight I should be lifting to gain size and mass.

10-18-2007, 09:47 PM	#2
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	It's just my opinion, but if your working out three days you'd be better off going with something like push/pull/legs. Also, that's a lot of volume, and what rep ranges are you planning on doing, and what are your goals, etc.
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10-20-2007, 12:42 PM	#4
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	ok so after reading the stickys i see that i should be splitting my routine into push,legs,pull. my goal is to gain mass and atrophy, but i would also like to keep my definition at the same time. Is there a way to do this? so this routine would be ok? Day 1 bench press 3x10 shoulder press 3x10 incline bench press 3x10 e-z curl triceps push 3x10 dips 3x10 Day 2 behind back bb squats 3x10 Bulgarian split squats 3x10 leg curls 3x10 calf raises - not sure yet Day 3 lat pull down 3x10 seated rows 3x10 dm bicep curls 3x10 shrugs -? im aiming for size and mass but trying to keep definition. The rep ranges and sets are just what i do now. what should i be doing for atrophy?

10-21-2007, 01:27 PM	#5
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	sorry i meant hypertrophy