Reply With QuoteIt'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.
help a newbie out
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Thread: help a newbie out
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10-18-2007, 08:25 PM #1Come at me Bro!
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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.
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10-18-2007, 08:47 PM #2Amateur Gynecologist ELITE MEMBER
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DRSE Reconnaissance
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10-19-2007, 12:48 PM #3SHRUG LIKE YOU MEAN IT MODERATOR
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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.
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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10-20-2007, 11:42 AM #4Come at me Bro!
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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?
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10-21-2007, 12:27 PM #5Come at me Bro!
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sorry i meant hypertrophy
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