Need advice on my workout

[DesertFox]

Ok so currently I am 19 yrs old, 200lbs and 6feet tall. Sound great right? Wrong. Even though I am 200lbs I am still very skinny. I have been skinny all my life because I am just one of those persons who eats and eats and still manages to stay skinny even without running or anything. Anyways, I finally decided to start working out because I believe working out will make me look much better, make me feel better about myself and of course, attract more girls.

Anyways, I need your help and advice on my workout plan! My goal is to get big and wide. Even though some definition would be nice, my main goal is to like I said get BIG.

Here is my workout plan, please feel free to advice me if I should add something, trade something for another one, or just plain take it out.

Sunday - OFF
Monday - Workout #1
Tuesday - OFF
Wednesday - Workout#2
Thursday - OFF
Friday - Workout #3
Saturday - OFF


Workout #1 (3 Sets for each individual exercise)
Squat 8-10 Reps
Leg Extention 8-10 Reps
Leg Curl 8-10 Reps
Lateral Raises 6-8 Reps
Military Press 6-8 Reps
Shrugs 6-8 Reps

Workout #2 (3 Sets for each individual exercise)
Pull Downs 8-10 Reps
Deadlift 8-10 Reps
Upright Rows 8-10 Reps
Preacher Curls 6-8 Reps
Isolated Dumbbell Curl 6-8 Reps
Isolated Dumbbell Hammer Curl 6-8 Reps

Workout #3 (3 Sets for each individual exercise)
Bench Press 8-10 Reps
Incline Bench Press 8-10 Reps
Dumbbell Press 8-10 Reps
Flys 8-10 Reps
Weighted Dips 6-8 Reps
Tricep Extention 6-8 Reps
Close Grip Bench Press 6-8 Reps

Okay, so what should I change? Should I add another workout day? Change an exercise for another? Delete an exercise? Add one? Do more reps? Less? Less Sets or more? Once again, my goal is to get big and wide so muscle definition is second priority though some would be nice. Advice or comments appreciated.

 

[Gazhole]

Hey, welcome to IM!

With your workout, its the usual things i say to people who are just getting into this:

-There seems to be far too little leg work
-Far too much isolation movements compared to compound movements
-There is more pushing than pulling movements.

These things are mistakes everybody makes at the start.

The rep range could be a little higher if you're just starting out, somewhere around 12-14 range. You need to start that way get used to the whole lifting thing, get the form down for the movements etc.

As it goes, 3 days is fine. Ive rarely done more and sometimes less. What you've posted is by no means the worst ive seen, we get some shocking excuses for programs posted up here, lol.

Could do with a lot of work to get it balanced and effective, though.

Personally, i would scrap it and read the stickied threads at the top of this forum. The ones about "Designing exercise programs" that Cowpimp wrote are great.

Just bear those three things up there, and stick roughly to the guidelines in those stickies, and see what you can come up with and repost it here for some more constructive advice about how to get that program right.

Hope that helps.

 

[Built]

I agree with Gaz on every point but one: I prefer lower rep ranges (5-8) for newbs so they don't pattern incorrect movements: we tend to fatigue as we rep out a set, and newbs haven't yet patterned good form. I'd rather see 5 sets of 5 than three sets of 14 where form falls apart for the last few reps of the set. But that's a small point, and there are plusses and minuses to either approach. The fundamentals are to concentrate on heavy compounds rather than accessory movements, lift free rather than with machines, do as much work standing as possible, balance upper with lower and push with pull. Train movement patterns rather than bodyparts.

Now. Size. If you are not already doing so, please track your eats: FitDay - Free Weight Loss and Diet Journal, enter what you eat for a few days and run a report on the average.

You wanna get big? Here's what you do.

Increase that figure by 500 calories.

Build your day out of at least a gram of protein and at least half a gram of fat per pound lean mass (higher is fine, just don't go lower) and make sure you hit your new, increased calorie limit with whatever combination of protein, carb and fat fills that requirement (fitday will total it up for you, you'll pre-plan a day so you know how much to eat).

If you still don't gain, increase it by another 500 calories. You'll start seeing gains when you do this, believe me. Remember, you don't grow in the gym - you grow at home when you eat and sleep.

Enjoy your bulk.

 

[DesertFox]

Great, thanks for the advice man and I will surely read that stickie so I hope I understand it I will repost another workout plan later on and I hope you guys can advice me on that too, I will try to make it better.

 

[Built]

Both us fellas will look forward to that.

 

[Gazhole]

Both us fellas will look forward to that.

The thing about the rep range, i just think higher reps will be more beneficial in building up motor patterns and learning the movements (makes sense, you do something more times you'll hopefully get better at it) rather than jumping into moderately intense work without prior "practice".

Its the same reason why ill do higher reps after a layoff, as sort of a primer for my tougher training.

I guess a way of getting past the exhaustion thing is to use slightly longer RIs and a lower intensity that one would usually use for 14 reps.

 

[quark]

Both us fellas will look forward to that.

nice abs dude!

 

[Built]

I understand. That's why I've become a fan of more sets at lower reps, particularly for movements that are typically hard to learn, like RDLs and squats. The repetition drives in the motor learning - good OR bad. If your form deteriorates after the 5th rep - watch someone learning RDLs, it often does - you'll learn 5 reps right and 10 reps WRONG.

With nobody there to check form, my feeling is lower reps are a little safer. And nobody said to go heavy for starting out. The first week needn't feel like a workout.

I'm sure there's validity to both approaches. I like mine though.

The thing about the rep range, i just think higher reps will be more beneficial in building up motor patterns and learning the movements (makes sense, you do something more times you'll hopefully get better at it) rather than jumping into moderately intense work without prior "practice".

Its the same reason why ill do higher reps after a layoff, as sort of a primer for my tougher training.

I guess a way of getting past the exhaustion thing is to use slightly longer RIs and a lower intensity that one would usually use for 14 reps.

 

[thanhie]

sorrie to hi jack ur thread but i was also wondering if my routine is okay or should i revise

i do one day and one day off

Bentorer Row - 5x4
Shoulder Press with one leg ( oppsosite arm / oppasite leg ) 5x4
One leg Squat onto box 8x4
Deadlift 5x4
Hanging Knee Raise 8x4
Ab Roller - 8x4
Biciep curls with dumbell ( both hands up and down at the same time ) 5x4
Push up with Rings 5x4
Layig down pull up with rings ( its kinda like a reserve puch ups ) 5x4

the rings im using is just a long rope with a ring u attatch to a bar and adjust the hieght u desire.

after 2 weeks i would do this , pick 2 exsercise and do it for 15 mins none stop at 5 reps then going lower when i can;t do 5 and so on. i would do this 2 more time with different exercises. for this one i do a two day slpit upper / lower body then a break in bettwen.

 

[Built]

Not sure what your goals are.

 

[thanhie]

kinda same as his, im 145 trying to reach the 165 mark with a bulit body like George St. Pierre from UFC .. .. also forgot to add to the 1st list " Burpee's 8x4 "

 

[Built]

What's your diet like, and when do you perform your heavy lifts?

 

[thanhie]

i eat alot of white rice cuz im asian but i usualy eat it with chicken , beef, fish ,pork + vegetables, every day is different depending on wat my mom cooks. i eat about 5 times between 10 am to 7 pm which is usualy half of a big bowl, i work out at 8 pm for 45 min to one hr. after that i would have my protien shake and one last meal one hr befor bed.

 

[Built]

Calories? Grams protein, carb, fat, fibre?

 

[DesertFox]

All right took the tips and tried bettering my workout plan.

Sunday - OFF
Monday - Workout #1
Tuesday - OFF
Wednesday - Workout#2
Thursday - OFF
Friday - Workout #3
Saturday - OFF


Workout #1 (3 Sets for each individual exercise)
Bent Over Rows X 6
One Arm Dumbbell Row X 8
Pulldowns X 8
Shrugs X 6
Bench Press X 8
Incline Bench Press X 8

Workout #2 (3 Sets for each individual exercise)
Leg Press X 6
Barbell Hack Squat X 6
Deadlifts X 8
Leg Curl X 8
Standing Calf Raises X 8

Workout #3 (3 Sets for each individual exercise)
Military Press X 8
Dumbbell Shoulder Press X 8
Arnold Dumbbell Press X 8
Tricep Extention X 6
Dumbbell Curl X 6
Cable Crunch X 6
Plate Twists X 6

Anyways, please respond with any advice, comments, or tips you might have.

 

[danzik17]

No Squats (back or front) or deadlifts? Those two exercises are probably the top two exercises that you can do for your body - I would definitely look into them.

I personally don't like all of the isolation that you're doing, I'm more of a compound exercise guy. I stick with the basics like pullups, dips, squats, deadlifts, bench (dumbells, but that's personal preference). I find isolation movements to be boring.


No matter what though, have a plan to force periodization, whether it is in the form of shorter RI, more reps, or more weight. One of my biggest problems for a long time was that I wasn't doing this: no plan, no progress.

 

[DesertFox]

I do have deadlifts, look again =). The reason I didn't get squats is that there is only one squat set up in the gym I am going to and it is always being used. I guess I will get them though if they are that important i will just have to wait till they finish using it. Also I would have chosen dips but as of right now I am too weak to even carry my own body, the only way would be for me to start out with dips as the first exercise. I guess I will change the barbell hack squat for regular squats. And yeah I agree, I need a plan to upgrade weight slowly but progressively. Once I go to the gym I will write down the the amount of weight and I guess improve 5 pounds every 2 weeks? Until I get the form I want to be in.

(REVISED)
Workout #1 (3 Sets for each individual exercise)
Bent Over Rows X 6
One Arm Dumbbell Row X 8
Pulldowns X 8
Shrugs X 6
Bench Press X 8
Incline Bench Press X 8

Workout #2 (3 Sets for each individual exercise)
Leg Press X 6
Squats X 6
Deadlifts X 8
Leg Curl X 8
Standing Calf Raises X 8

Workout #3 (3 Sets for each individual exercise)
Military Press X 8 Reps
Dumbbell Shoulder Press X 8
Arnold Dumbbell Press X 8
Tricep Extention X 6 (might change to dips)
Dumbbell Curl X 6
Cable Crunch X 6
Plate Twists X 6

 

[danzik17]

Nah dude you just need to start doing dips if you want to do them.

Hell when I started I could barely do them but after a few weeks of adaptation you will be able to bang out at least two full sets, trust me on that.

If you have to, even do negative dips where you just lower yourself slowly and don't worry about the positive for a week or two.

Also, I would separate those lifts up. Personally I like to do it by movement, not by muscle group. For example,

Workout A
--------
Upper Pull
Lower Push
Upper Pull
Lower Push

Workout B
-------------
Upper Push
Lower Pull
Upper Push
Lower Pull

The idea is that you don't want to overwork your muscles on any given day. What I was specifically referring to (although it applies to more than just this) is that deadlifts and squats are both very heavy lower compound exercises. Putting them on the same day isn't a great idea because not only will you not be able to give 100% effort due to fatigue, you may actually injure yourself if you are fatigued enough that you can't maintain form.

 

[DesertFox]

Huh? I don't get it? How would you place my exercises into your workout plan? Can you organize them for me please? I would really appreciate it.

Workout #1 (3 Sets for each individual exercise)
Bent Over Rows X 6
One Arm Dumbbell Row X 8
Pulldowns X 8
Shrugs X 6
Bench Press X 8
Incline Bench Press X 8

Workout #2 (3 Sets for each individual exercise)
Leg Press X 6
Squats X 6
Deadlifts X 8
Leg Curl X 8
Standing Calf Raises X 8

Workout #3 (3 Sets for each individual exercise)
Military Press (machine) X 8 Reps
Dumbbell Shoulder Press X 8
Arnold Dumbbell Press X 8
Dips X 6
Dumbbell Curl X 6
Cable Crunch X 6
Plate Twists X 6

 

[danzik17]

Workout #1 (3 Sets for each individual exercise)
Bent Over Rows X 6
One Arm Dumbbell Row X 8
Pulldowns X 8
Shrugs X 6
Bench Press X 8
Incline Bench Press X 8

Workout #2 (3 Sets for each individual exercise)
Leg Press X 6
Squats X 6
Deadlifts X 8
Leg Curl X 8
Standing Calf Raises X 8

Workout #3 (3 Sets for each individual exercise)
Military Press (machine) X 8 Reps
Dumbbell Shoulder Press X 8
Arnold Dumbbell Press X 8
Dips X 6
Dumbbell Curl X 6
Cable Crunch X 6
Plate Twists X 6

A (Upper Pull, Lower Push)
----
Squats
Leg Press
Bent Over Rows
Shrugs

B (Lower Pull, Upper Push)
------
Deadlifts
Bench Press
Leg Curls
Dips

Also notice how drastically decreased the exercise selection is? All of those isolation exercises really are needless at your level (and at most levels). I consider core work like crunches and planks to be accessory movements, add those in at the end of a couple workouts per week. You can also add ONE of those shoulder press movements on the upper push day as an accessory movement if you want.

A lot of your exercise choice is redundant and won't do a lot for you. Why do you need 3 different push dominant shoulder exercises on the same day? You really don't.

 

[DesertFox]

Call me stupid, I still don't get it. This is frustrating me So for C I add the other remaining exercises? What do you mean by accesory movements? My goal is to get big so the way you are dividing the exercises is going to help me get there? Sorry for so many questions!

 

[danzik17]

Dump the remaining exercises. Accessory movements just means kind of "in addition to". What I meant was that if you really wanted to, throw one of the movements after a workout. For example, you could add some military presses after the "B" workout if you wanted to.

You really need to simplify things. Lift, Eat, Sleep, Grow. That's really all there is to it. You want multi-joint (compound) exercises because they will produce the maximum results.

I didn't notice this before but if you want to get wide, start doing pullups. You may not be able to do one at this point, I don't know, but start working on them even if you have to do negative only ones like I described for dips.

One last thing for this one: listen to Built. If your diet isn't good, you won't grow period. Muscles need enough fuel to be able to properly grow. It doesn't take a whole lot of planning, but without it you will just be spinning your wheels (not going anywhere).

 

[danzik17]

It really sounds like you need to read up on the stickies on the top of these forums though. CowPimp and P-funk wrote up some very good posts on workout design.

 

[Built]

Seriously. Read the stickies, and start tracking your diet. You want to grow, you're going to have to figure out how much you're eating so you can consistently eat more.

 

[DesertFox]

Ok I kinda get it now.

So it would be like this then -

Week 1: A - B - A
Week 2: B - A - B
So on and so forth.

Ok so now what I need to do is track my diet, though it is going to be a bitch cause I eat a lot of varied things and I rarely eat the same thing or in the same order every week. Thanks for being patient with me I am a still a noob at this.

 

[Gazhole]

Ok I kinda get it now.

So it would be like this then -

Week 1: A - B - A
Week 2: B - A - B
So on and so forth.

Correct

A good way of organising this sort of thing is also to assign a different rep range to each day of the week, because now that you have your movements split up thats the next step.

Something like:

Mon - 2x14
Wed - 3x10
Fri - 4x6

Or something similar. There are many ways you can do it. This is one example of "periodization", of which there are a million and one different ways to set a program out.

The good thing about periodization is that it allows you to provide a fresh stimulus for growth, rather than doing the same thing every time you train and your body adapting, so your results stop coming.

And yes, manage your diet properly. Without that all this training is futile.

 

[DesertFox]

OK I will also do that as well. Another thing, since my goal is to get big and wide what supplement do you all think is the best for getting big? Right now I have Nitro-Tech and Cell-Tech (yeah I know) so I am just waiting to finish them.

Also what do you reckon is the best way to do it?
2x14
3x8
4x6

or

3x8
4x6
3x8

or how would be the best way?

 

[Metallibanger]

OK I will also do that as well. Another thing, since my goal is to get big and wide what supplement do you all think is the best for getting big? Right now I have Nitro-Tech and Cell-Tech (yeah I know) so I am just waiting to finish them.

GETBIGNWIDE-TECH

 

[Gazhole]

OK I will also do that as well. Another thing, since my goal is to get big and wide what supplement do you all think is the best for getting big? Right now I have Nitro-Tech and Cell-Tech (yeah I know) so I am just waiting to finish them.

Also what do you reckon is the best way to do it?
2x14
3x8
4x6

or

3x8
4x6
3x8

or how would be the best way?

Personally i like the first way. Its linear progression but it works, gets more intense as the program goes on rather than starting too intense and burning out/injured because you werent ready or whatever.

As for supps, i think theres only a few you need:

Multivitamin
Some kind of joint supp

And protein if you can afford it. I havent taken a protein supp in a while and i still make gains just as easily.

 

[Gazhole]

GETBIGNWIDE-TECH

Not to be confused with it's sister-supplement GETRIPPEDFORDABEACHLOL-TECH.