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can someone please help a newbie?

S

Sox87

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Well this is my first post and I was wondering if someone could help me get started on gopro's routine (the first sticky). Can someone walk me through the different exercises and what I should be doing each day. What should I be eatting everyday? Do you guys think if i train hard I can gain 20 pounds in 3 months? Pretty much I just want to be bigger/in better shape by summer. I am not non-atheletic, I played football and baseball fresh-soph years and I'am a junior now. I lifted those years but I know i wasnt doing anything rite. Can someone please help me I want to start lifting again rite away. Sorry for all the questions. I'am currently 5'11 and about 145-150 pounds.
THANKS, Pete
 
That routine wasnt designed for beginners. If you must though, just drop the shock week out.

20 pounds in 3 months will be extremely difficult. Although your newbism will help you to some nice gains, provided you read up and put in the effort.
 
So do you think I should try that or is there something that would help me make some nice gains that would be better for me? Does 10-15 pounds in three months sound better? Any links to what i should be reading ? Sorry for all the stupid newbie questions.
-Pete
 
get HUGE

Just look around everywhere here. You dont have to find pre-made routine, just take bits and pieces of stuff you like and make your own
 
sox -

a great simple rountine is PUSH, PULL , LEG

PUSH - chest triceps shoulders
PULL - back biceps
LEGS - legs

stick to and center your whole workout around core movements

PUSH - chest - bench
Pull - back - dead lifts
Legs - squats

add all your addtional exercise to work all the muslces
 
Does anyone have a routine that they use/used that got them some nice gains that they can share with me?

Thanks:thumb:
 
Just make sure you're working hard, and using correct form. But at the same time, don't go crazy and overtrain. Just do the 4 basic movements, deadlifts, squats, military press and bench, throw in some abs, biceps, shoulders and triceps, and you'll see gains. Just be patient and keep at it.
 
Sox87 said:
Does anyone have a routine that they use/used that got them some nice gains that they can share with me?

Thanks:thumb:
Click to expand...
Monday Shoulder and Traps
Military Press 3 sets
1 arm db presses - 3 sets
delt raises - 3 sets
Barbell shrugs 3 sets
Dbs to the side Shrugs 3 sets

Tuesday Chest
3 sets flat bench press
3 sets incline press - barbell
3 sets incline press db
3 sets crossovers or flies
* I change the order and the number of sets of the flat and incline presses so one week I do 3 sets of flat, one week I do six and vice versa with the incline presses

Wed. back
Barbell Rows 3 sets
Pullups or lat pulldowns 3 sets
T rows 3 sets
1 arm db rows 3 sets
* You can add in deadlift on this day or a different one, I usually did deadlift on an off day

Thursday Legs
Squats 3 sets
Leg press 3 sets
Front squats 3 sets
Leg extensions 3 sets
Hamstrings
Straight leg deadlifts 3 sets
lying leg curls 3 sets
seated leg curls 3 sets
Calves
3 sets seated raises
3 sets standing raises

Friday biceps/triceps/forearms
triceps
3 sets pushdown cable
dips weighted 3 sets
3 sets kickbacks
** I vary week to week exercises I do, so I add skullcrushers, closegrip bench etc.
Biceps
straight bar curl 3 sets
hammer curls 3 sets
concentration or preacher curls 3 sets
forearm
3 sets reverse curl
3 sets forearm curl palms up

Abs 3 times a week - always weighted
* I eat a lot of salmon because it has a lot of natural creatine
Make sure to eat something with some sugar before your workouts and afterwards, and lots of proteins and especially carbs.
Hope this helps:thumb:
 
You can check out my journal if you want. I've only been seriously BBing(working out right, eating right, trying to get good sleep) for a couple months and I'm a lot stronger and look a lot more ripped than when I started. I'm still a long ways from where I want to be, but it's a work in progress.
 
Can some post links to a site that shows how to do all the excersizes properly. Also any more routines I'd like to get started tomorrow.

Thanks
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
hey dude, ive been lifting weights for 5 years and ive trained with a number of different guys and ive found different routines work for different people, youve just got to figure out what works for you. however i reckon the key is to shock your body, change your routine every 6-8 weeks dont let ur body get used to anything, train hard, eat well and b patient and youll get there
 
start with 3 full body workouts a week, 1-2 exercises per bodypart (2 for large parts 1 for small parts), try and keep workouts around the 1 hour mark, you'll start seeing changes very fast, you don't want a split yet
 
young d said:
start with 3 full body workouts a week, 1-2 exercises per bodypart (2 for large parts 1 for small parts), try and keep workouts around the 1 hour mark, you'll start seeing changes very fast, you don't want a split yet
Click to expand...
Couldnt agree more...Ull see definite changes in ur body by doing this for a little while...
 
Hey, this was posted by a different member of this forum a little while back (sorry, can't remember who). It's got tons of vids and descriptions, it should help you a lot with any questions you have about form and even what some excersises are!

http://www.bsu.edu/webapps/strengthlab/home.htm

Hope it helps and GL!
 
young d said:
start with 3 full body workouts a week, 1-2 exercises per bodypart (2 for large parts 1 for small parts), try and keep workouts around the 1 hour mark, you'll start seeing changes very fast, you don't want a split yet
Click to expand...
Agreed. I started this way and would not change a thing. This will allow you to get comfortable with a routine and all the equipment without having to worry about recovery from overdoing it.

Good Luck! :thumb:
 
So you guys think I should work my whole body 3 days a week? So would I be doing it every other day like mon, wens, fri? Also should I be doing the same workout for those three days. Thanks a ton guys.
Go SOX!
 
So you guys think I should work my whole body 3 days a week? So would I be doing it every other day like mon, wens, fri? Also should I be doing the same workout for those three days.
 
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