Need help- Need a new split/routine and supp suggestions for new w/o (had 2weeksrest)

[Big Rosati]

If you guys dont mind pointing me in the right direction, Im a amateur lifter thats put on only 5 pounds in a month of lifting.

I only weight 125 so thats not that bad.

i stopped for 2 weeks due to alot of stuff goin on and the start of school.

what do i need to do to get a good start. I was reading the influences of Vince Gambone? (arnold's trainer) and took his views into account.

But i wana do somehting from someone that knows wat they are talking about i want a good split and exercise routine , not one that I think is good.

Supps.

what else do i need? I have TRAC No2 and Creatine in one (2 bottiles) , Gnc Creatine monohydrate and Myoplex packets. 42g pt etc. and thats it .


Meal plan- Tryin my best to eat 5-6 med. meals a day but been having trouble -- need suggestions


thanks for your help! -Rob

 

[kenwood]

i would do compound exercises they are much more effective than isolation exercises
for example
compounds:
deadlifts
bb lunges
squats
hack squats
benchpress,incline press, decline press
military presses
bb step ups
bench dips
bentover rows
bentover one/two arm long bar row
chin-ups
clean and presses
lat-pulldown
db flys
front barbell squat
hand stand pushups
hyperextensions
leg presses
Well you get the idea if you know what i mean
dips
_________________
for splits their are many
exampleush/legs/pull
well just look at this thread from cowpimp its http://ironmagazineforums.com/showthread.php?t=53106

good luck with it

 

[kenwood]

look at this too its by cowpimp too... http://ironmagazineforums.com/showthread.php?t=53332

 

[kenwood]

i would also do isolation too it helps in a way

 

[Big Rosati]

thank you forgot to add that i have this horrible Mass Bucket. MHP Cinnabun yuck!

suck it up rob.


thanks anyone else?

 

[durk]

vince gauranda is a little too high volume for someone trying to gain weight do 3sets of three excercises per bodypart each muscle once a week and train no more than 3-4 times a week 30-45 min sesions.

 

[durk]

and for the first week or two because you had such a long layoff you might want to do full body routines 3 times a week but remember not to go over 45 min. These will help increase your nervous system efficiency to get back on mass gaining track!!!

 

[Big Rosati]

thanks durk where can i find more on his routines? do you know? (without paying)

i can do it. I was a wrestler.

btw im never in the gym for less than an hour and never rest more than a minute in between sets (or plan to)