Guys I've made another mistake. Finally I've taken the time to ask certain weighlifter for advice. First off I was going to the gym five days a week working on only ONE body part. Looks like that was a mistake because even I do just one body part I will still be working another muscle. So I'd thought I'd try the four a week routine? Maybe five? Or six? Somebody I know of at the gym goes 6 days a week. Is that good for you? Now it seems that most of the real weightlifters at my gym said four days a week. One guy said it's all about how you eat. Is he right? He said you will get much bigger if you eat right? So each day I go I lift I work on just TWO muscle groups? Right? For instance MONDAY-chest/shoulders, TUESDAY-lats/traps/lower back, WENDESDAY-OFF THURSDAY-quads/hams/calves, FRIDAY-biceps/triceps. Then Saturday & Sunday OFF? Also I've learned that form is very important. I've doing many excersises with incorrect form. How many sets/reps do you guys recommend for my new plan I've come up with.(Thanks Gopro & Orange 357). By the way what s Lats & Traps? Oh yeah what are good sources of protein to eat for an eighteen year old? What kind of good breakfest?Lunch? & Dinner should I eat? Thanks for your help/time guys.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Gopro/Experience weighlifters need Approval
- Thread starter BingBee
- Start date
I'd go with a 3-4 day a week routine, this will give you better recovery time than a 6 day week split.
EG 3 day
Mon
Chest/tri/shoulders
Wed
Legs/abs
Fri
Back/bi's
I'd use 3 to 4 exercises for large muscle groups (legs,chest,back) and 2-3 for small (like arms)
As for food, eggs, chicken, tuna, oatmeal are just a couple of good ones.
Here's a link to a site that has discriptions of exercises and muscle groups:
http://www.exrx.net/Lists/Directory.html
EG 3 day
Mon
Chest/tri/shoulders
Wed
Legs/abs
Fri
Back/bi's
I'd use 3 to 4 exercises for large muscle groups (legs,chest,back) and 2-3 for small (like arms)
As for food, eggs, chicken, tuna, oatmeal are just a couple of good ones.
Here's a link to a site that has discriptions of exercises and muscle groups:
http://www.exrx.net/Lists/Directory.html
the guy at your gym who said "it's all about how you eat" has got it partially correct. diet is very important but without proper training and adequate rest you will get nowhere fast.
w8lifter
Elite Member
You will find that there's a lot of people at the gym who don't know what they're talking about....even the big guys. It's confusing when you're just starting out cause everyone's telling you different things.
I suggest you find one person at your gym who you can ask questions to...and that doesn't necessarily mean the biggest person. Evaluate them...are they showing off, using too much weight, using bad form...etc. I would also read as much as you can here where you know you're getting quality, correct information.
As for form, there's a long list of exercises in that link from scotty...use it to make sure you're doing it correctly...form is very important.
I wouldn't work out 6 days a week, that's just not needed. Your current split looks good w/ plenty of rest.
If you want to gain, you do have to eat. If you have to eat meals w/ the rest of your family...breakfast, lunch & dinner, then I suggest including some extra food in between those meals. Make sure you get some good protein in each meal. Things like lean beef, chicken, turkey, tuna. You could also think about adding a meal replacement drink (something w/ carbs) for in between your regular meals.
I suggest you find one person at your gym who you can ask questions to...and that doesn't necessarily mean the biggest person. Evaluate them...are they showing off, using too much weight, using bad form...etc. I would also read as much as you can here where you know you're getting quality, correct information.
As for form, there's a long list of exercises in that link from scotty...use it to make sure you're doing it correctly...form is very important.
I wouldn't work out 6 days a week, that's just not needed. Your current split looks good w/ plenty of rest.
If you want to gain, you do have to eat. If you have to eat meals w/ the rest of your family...breakfast, lunch & dinner, then I suggest including some extra food in between those meals. Make sure you get some good protein in each meal. Things like lean beef, chicken, turkey, tuna. You could also think about adding a meal replacement drink (something w/ carbs) for in between your regular meals.
I like the 4 day per week split with Wednesdays and weekends off. 5 and 6 day a week splits are unecessary unless you are a competitor. Making progress in bodybuilding is a matter of 1) proper training WITHOUT overtraining 2) proper nutrition 3) proper rest 4) patience 5) good attitude.
Do not follow the routines of the pros as they are on steroids and have immeasurable advantages over the natural trainer.
Do not follow the routines of the pros as they are on steroids and have immeasurable advantages over the natural trainer.
Quiksilver4917
Registered
I like a 5 day split
oldfart
Registered
Overtraining
The more rest you get between workouts the better the opportunity you will have to grow. 90% of the w/o routines you see people doing in public gyms are copied from magazines. I followed them for five years before I realized I was really overtraining. I was introduced to abbreviated training methods by Stuart McRobert's book "Brawn". He teaches you to w/o smart. His routines are shorter. He works specific muscle groups together so they will rest together. He allows days in between w/os instead of hours. The entire w/o might only consist of 10-13 sets. When each set is 110% you will need a few days off. I'm 47 and still adding small amounts of muscle every year (3-4 lbs.) . The abbreviated methods help to delete the overtraining results.
My current routine:
Sun: Bench x 5
BB curls x 4
Close grip bench x 3
calfs x 3-4
Tue: Deadlift x 2-3
Bent over row x 4
Shrugs x 3
Fri: Squats x 5
Calfs x 3-4
Seated press x 4
BB curls x 4
Dips x 3
I work abs prior to each w/o.
A note regarding nutrition. Your diet is as important if not more important than working out. Read everything you can. Learn what it takes for YOUR body to respond to grow.
just my .02
take care
of
The more rest you get between workouts the better the opportunity you will have to grow. 90% of the w/o routines you see people doing in public gyms are copied from magazines. I followed them for five years before I realized I was really overtraining. I was introduced to abbreviated training methods by Stuart McRobert's book "Brawn". He teaches you to w/o smart. His routines are shorter. He works specific muscle groups together so they will rest together. He allows days in between w/os instead of hours. The entire w/o might only consist of 10-13 sets. When each set is 110% you will need a few days off. I'm 47 and still adding small amounts of muscle every year (3-4 lbs.) . The abbreviated methods help to delete the overtraining results.
My current routine:
Sun: Bench x 5
BB curls x 4
Close grip bench x 3
calfs x 3-4
Tue: Deadlift x 2-3
Bent over row x 4
Shrugs x 3
Fri: Squats x 5
Calfs x 3-4
Seated press x 4
BB curls x 4
Dips x 3
I work abs prior to each w/o.
A note regarding nutrition. Your diet is as important if not more important than working out. Read everything you can. Learn what it takes for YOUR body to respond to grow.
just my .02
take care
of
w8lifter
Elite Member
Very good to see you here oldfart....welcome 
