Starting Out... Again.

**rgates7455** · 12-06-2008, 01:30 PM

Hey everyone I have read a lot of really good stuff on here and my friend who is pretty experienced with weight lifting helped me come up with a workout program for me. I am 6' 160lbs. and about a year ago I was a little shorter and a lot stronger. I use to do horrible form and did not do the correct rest periods and I was just not being smart about my workouts. I want to get stronger and bigger. let me know what you all think of what we have come up with.

Monday-Shoulders and Triceps
Military press 4x 12,10,8,6
DB Lat raise 4x 12,10,8,6
DB Rev Fly 4x 12,10,8,6
DB Shrugs 4x 12,10,8,6
Skull Crushers/ Tricep Extension 3x 10,8,6
One arm cable ext. 3x 10,8,6
Two arm DB extension 3x 10,8,6

Tuesday- Back
Wide Grip Pull ups 4x 12,10,8,6
Close grip pull downs 4x 12,10,8,6
One Arm DB rows 4x 12,10,8,6
Bent over BB row 4x 12,10,8,6

Wednesday- Rest

Thursday- Chest Biceps
Incline DB 4x 12,10,8,6
BB Pres 4x 12,10,8,6
Incline DB Fly 4x 12,10,8,6
Cable Cross Overs 4x 12,10,8,6
Incline DB curl 3x 10,8,6
Preacher 3x 10,8,6
Hammer curl 3x 10,8,6

Friday- Legs
Squat 4x 12,10,8,6
45 deg. press 4x 12,10,8,6
Leg Extension 4x 12,10,8,6
Seated calf raise 3x 10,8,6
Standing calf Raise 3x 12,10,8

Saturday& Sunday rest

**Built** · 12-06-2008, 01:33 PM

Hi there

First up, are you trying to gain weight, or remain the same? What part of your body would you like to bring up the most - upper, or lower? Is there a part that's lagging that you can see?

Also, where are the deadlifts in your routine? I don't see much of anything that hits posterior chain/hamstrings.

**rgates7455** · 12-06-2008, 01:38 PM

I definitely want to gain weight. And I would like to have a pretty even body form but I am more interested in my upper body. I forgot to put the deadlifts in there. They go in on Fridays- Stiff legged lifts 4x 12,10,8,6. And i forgot to say abs on monday and thursday

**Built** · 12-06-2008, 01:40 PM

Hmmm... stiffs. You keep your legs straight for these, or bent?

Also, what are you doing to ensure weight gain?

**rgates7455** · 12-06-2008, 01:43 PM

umm i do them with a small bend at the knees

**Built** · 12-06-2008, 01:44 PM

Good.

And the food?

**rgates7455** · 12-06-2008, 01:51 PM

hahaha the food is really hard. I am in college and live in the dorms so I dont really have a kitchen. The cafe here actually has pretty good food. I normally eat a lot of chicken and broccoli, ham&turkey sandwiches with swiss cheese, omlettes and ham, oatmeal. I also drink 100% whey (23g) protein at least 2x a day on off days, and workout days 3x

**Built** · 12-06-2008, 01:53 PM

I don't actually care what you eat - what I want to know is what you're doing to ensure weight gain.

**rgates7455** · 12-06-2008, 01:55 PM

to be honest I am not really sure. What do you suggest?

**Built** · 12-06-2008, 02:09 PM

Well, what do you think a body needs to do in order to gain weight?

**rgates7455** · 12-06-2008, 02:32 PM

carbs, protein, fats, vegetables, and a lot of water.

**Built** · 12-06-2008, 02:33 PM

How is that any different from what you need to LOSE weight?

**rgates7455** · 12-06-2008, 02:36 PM

the amount of it

**Built** · 12-06-2008, 02:41 PM

Ding ding ding ding JACKPOT! We have a winner here folks!

Okay, so how many calories do you require to maintain, and how much over maintenance will you be eating to ensure weight gain?

**rgates7455** · 12-06-2008, 02:44 PM

i dont even know where to start out with the measuring of my calories but i have heard that eating 5-6 meals a day is good because your constantly giving your body nutrients.

**Built** · 12-06-2008, 02:50 PM

Meal frequency doesn't matter at all - but it DOES make it a LOT easier to overeat than it would be if you had to totally over-stuff yourself 3 times a day.

FitDay - Free Weight Loss and Diet Journal - join, it's free. Track your intake for a few days (it's only a pain in the ass at first, you get the hang of it quickly) then post up an average. We'll help you from there.

Regarding your workouts - avoid wide-grip chins, they build rotator cuff damage more than width. Shoulder width or narrower, add weight when you can.

Do as much of your work standing as possible, it hits more core.

**rgates7455** · 12-06-2008, 03:16 PM

ok awesome! thank you so much!!

**Built** · 12-06-2008, 03:38 PM

You're welcome.

I'd further suggest you build your workouts around low-ish rep (say, 5-8 rep range) compound (multi-joint) lifts: squats, deads, bench, cleans, push-press - and spend less time on accessory work like bicep curls and leg extensions.

I'd also suggest thinking of the body as movements rather than parts - so horizontal pushing and pulling as opposed to chest and back.

Balance your push and your pull. If you do a heavy push, make sure you do a heavy pull in the same direction sometime during your week.

Balance your upper with your lower - one leg day and three upper days will turn you into a light bulb.

And make sure you eat enough. I'm very much looking forward to seeing your fitday average in a few days.

**rgates7455** · 12-06-2008, 10:21 PM

ok cool, tomorrow or maybe tonight I will try to change it up a little bit. Here were my %-cals for today Fat- 33% Protein 31% Carbs-36%
2,016 Calories 74.4g Fat 185.9gCarbs 157.4g Protein

**rgates7455** · 12-07-2008, 12:15 AM

my last most isnt correct, i forgot to put in a dinner and some other snack stuff. 2,672 calories 104.9g fat 252.8g carbs 189.8g protein

**Built** · 12-07-2008, 01:11 AM

Okay, so your protein is minimally sufficient and your fats are fine. Bring those calories up - I'd suggest increasing the protein to at least 200, even 250g, and get the calories over 3000.

**rgates7455** · 12-08-2008, 03:14 PM

ok cool. yesterday i got my protein to 190 and my calories to 3,100. so i need to work on eating some more protein.

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