New to this site and training, need some feedback

[shiznit2169]

Hey Guys, what's up?

I just want to start off introducing myself. I am Rich and i am 18 years old and a senior in high school. I am not actually "new" to training because i started lifting when i was about 15 but not consistantly because i wasnt that motived before. However, i got was tired of being skinny and like most of you guys, i want to get bigger and ripped. I want to feel confident taking my shirt off at the beach and i want to have a lot of strength. I just recently started working out at the gym and i need some feedback, tips, changes in this workout i am about to post. I plan on getting big but i want to be ripped as well. I am not entirely sure if this workout is necessary for me to achieve my goals. Look Below

Age: 18
Weight: 170
Height: 6'1

Food

As far as for food, i eat everything. I am not on a diet or anything because i am trying to gain weight, bulk up, and be ripped too. Usually in the morning I'll have cereal (any kind i feel like), banana, and an egg/bacon/ham sandwich. In the afternoon and evening, i eat big meals such as PBJ sandwhiches, tuna sandwhich, pasta, pizza, burgers, chicken, steak, ham, pork chop, roast beef, and it goes on. I eat lots of fruit and veggies also. I basically eat everything i can have. In between my big meals, ill have a small snack like a pbj or tuna sandwhich with some chips or fruits. So I eat about 5-6 times a day. I also drink a lot of water but it's frustrating having to go to the bathroom every 30 minutes. I'm also afraid of getting fat if i eat TOO much.

For supplements, i have 100% Whey Protein with milk 3 times a day (morning, afternoon, evening) everyday. I also take creatine
in the morning mixed with whey protein and milk when i am not training that day. On days that i train, i take the creatine with water before my workout and with any kind of juice after my workout (including whey protein). The creatine i am talking about is powdered, not serum. That's basically my food schedule weekly.

TRAINING

Day 1

Chest

Flat Barbell/Dumbbell Bench Press : 2 x 6-8 reps
Low Incline Barbell/Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Shrugs : 2 x 10 reps
I also use some machines for my back if that's any good?

Day 2

OFF

Day 3

Legs

Squats : 2 x 6-8 reps
Leg Presses : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Standing Calve Raises : 3 x 10 reps

I also do ab workouts on this day also

Day 4

OFF

Day 5

Shoulders

Military Press : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Upright Row : 2 x 6-8 reps

Triceps :

Rope Pulldowns : 2 x 6-8 reps
Skull Crushers : 2 x 6-8 reps
Dips: 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 2 x 6-8 reps

Day 6 and 7

OFF


That's it. I just repeat the whole process again doing major workouts but i also mix up the small workouts. I just need some advice/input about my routine workouts and supplements so feel free to say anything you want (specifically the experts). I am not looking to be a professional bodybuilder. I just want to gain weight (around 200-220) and i want to be big but also ripped. I started about 2 weeks ago and i weighed about 155 pounds. I am already at 170 pounds and i see some improvements but is it enough in the long run? I also do not do cardio so should i do cardio as well?

Thanks once again and i'll be back soon.

Rich

 

[shiznit2169]

12 views so far but no replies?

 

[ihateschoolmt]

I don't think this has ever been said before on this board before, but I think your undertraining slightly. I would do more than 4 sets for quads. Also, your diet could use a little work.

 

[ihateschoolmt]

Also, you can do cardio unless you stop gaining weight.

 

[Celtic Bhoy]

Howd ya gain 15lbs in 2 weeks?When ya type "Flat Barbell/Dumbell Bench Press" do ya mean ya do 2 sets of each?To be honest Id agree with ihateschoolmt about maybe increasing your workouts.Maybe more squats, more sets for your bis.Since your only working each muscle once a week ya could do more sets.As for your abs, do ya only train em on day 3?Ya could do them 3 times a week.I used to be a real nut when it came to cardio, but i had to cut it out because it made it harder to gain mass.
Ya should sort out your diet aswel.

 

[ihateschoolmt]

To be honest Id agree with ihateschoolmt about maybe increasing your workouts.Maybe more squats, Good idea.
more sets for your bis. Four sets is enough for a small part. They are also trained on other exersizes.
Since your only working each muscle once a week ya could do more sets.As for your abs, do ya only train em on day 3?Ya could do them 3 times a week. Good idea.
Ya should sort out your diet aswel. Definitely

.

 

[shiznit2169]

I don't think this has ever been said before on this board before, but I think your undertraining slightly. I would do more than 4 sets for quads. Also, your diet could use a little work.

Ya i should work more on my quads. Also i dont think you read carefully. I stated that "As far as for food, i eat everything. I am not on a diet or anything because i am trying to gain weight, bulk up, and be ripped too." I will go on a diet if i absolutely need to in order to be ripped.

Howd ya gain 15lbs in 2 weeks?When ya type "Flat Barbell/Dumbell Bench Press" do ya mean ya do 2 sets of each?To be honest Id agree with ihateschoolmt about maybe increasing your workouts.Maybe more squats, more sets for your bis.Since your only working each muscle once a week ya could do more sets.As for your abs, do ya only train em on day 3?Ya could do them 3 times a week.I used to be a real nut when it came to cardio, but i had to cut it out because it made it harder to gain mass.Ya should sort out your diet aswel.

When i typed barbell/dumbbell, i mean that 1 week ill do barbell then the next week ill do dumbbells. I just switch every so often. I dont know how i gained 15 pounds in 2 weeks because my body is weird i guess. I used to be very light and skinny as a toothpick a few years ago as i was going through growth spurts as i was getting 3-4 inches in height every year during 7th-10th grade. My weight never really much increased as i only gained 5-10 pounds every year. I still eat a LOT but i just never gained that much. I was about 130 pounds in 7th grade, 140ish in 10th grade and then 155 last september. I guess the weightlifting and protein has really worked out nicely.

Why do you guys think my diet needs to be tweaked a little? What should i eat to make it better?

 

[shiznit2169]

Also, if there are any specific workouts that you can recommend for any body part that I did not put down in my workouts, please list them.

 

[vegman]

Why do you guys think my diet needs to be tweaked a little? What should i eat to make it better?

I would like to know as well

 

[vegman]

Also, if there are any specific workouts that you can recommend for any body part that I did not put down in my workouts, please list them.

Do more dips, to failure. and do preacher curls

 

[vegman]

oh, and do cable rows.

 

[ihateschoolmt]

Why do you guys think my diet needs to be tweaked a little? What should i eat to make it better?

When you bulk, and eat everything you want, you gain a lot more fat than when you eat clean. I guess you could eat whatever you want, as long as your getting enough protein, complex carbs, and EFA's. It will make it harder for you when you cut though. I think you should check out the diet section. You should look at http://www.glycemicindex.com/ to make sure enough of your carbs are complex. Higher numbers are simple sugars.

 

[CowPimp]

You are definitely on the right track with your training regimen and diet. However, both could use some tweaking. Here are my suggestions:

-Do a little bit more work for your back (Assuming you aren't going to total failure on all exercises). I would definitely include some rows in your routine. Rows are a staple in my back routine. Maybe do 2 sets of free weight rows, and 2 sets of some type of machine row (You mentioned you use machines). You will be good to go.

-As with most people, you are neglecting your hamstrings in your leg workout. Leg curls are fine, but don't let that be the only hamstring centric leg lift you do. Straight leg deadlifts and good mornings are my favorites. Deadlifts will also do some good here, but not as much as one of the aforementioned exercises.

-Stick in a set or two of rear delt work. Face pulls or some type of perpendicular rowing is good. Rear delts are very important for various reasons.

-Although there is nothing wrong with your chosen rep range, I wouldn't stick solely to 6-8 repetitions. Anywhere from 4-20 is an accpetable range for inducing hypertrophy. Certain body parts tend to respond especially well to higher repetitions (Calves, abs, lower back, legs) because of red fiber constituting a larger portion of their masses.

All in all, your routine is quite good. I just made some minor suggestions. Your diet also sounds better than most, but I would still head over to the diet & nutrition forum and do some reading there. Good luck.

 

[Duncans Donuts]

That's a great routine. What's the problem with it? Really, that's a great routine. Undertraining? How do you figure?

 

[ihateschoolmt]

That's a great routine. What's the problem with it? Really, that's a great routine. Undertraining? How do you figure?

I agree, except I just think he needs to do a few more sets of squats. Other than a few squats it is a great routine, almost the same as mine.

 

[shiznit2169]

Cowpimp, duncandonuts, and ihateschoolmt

Thanks for all the feedback. I just wanted to point out that i actually do 3-4 sets for my exercises. The rep range is anywhere from 6-10 depending on the exercise. The reason why i had 2 x 6-8 for all of them is because i didnt feel like typing out everything and i copied and pasted a routine that i do off this website. http://www.wannabebig.com/article.php?articleid=25&pageid=3

So, i forgot to change the sets and reps as i was only focusing on telling you guys what type of exercises i was doing.

-Do a little bit more work for your back (Assuming you aren't going to total failure on all exercises). I would definitely include some rows in your routine. Rows are a staple in my back routine. Maybe do 2 sets of free weight rows, and 2 sets of some type of machine row (You mentioned you use machines). You will be good to go.

-As with most people, you are neglecting your hamstrings in your leg workout. Leg curls are fine, but don't let that be the only hamstring centric leg lift you do. Straight leg deadlifts and good mornings are my favorites. Deadlifts will also do some good here, but not as much as one of the aforementioned exercises.

Ya, i plan on doing those exercises soon cowpimp. I just started 2 weeks ago and i didnt want to do too much as i went through a lot of soreness the first week. My body is beginning to adapt to the major exercises so once i feel comfortable, i'll be doing those workouts you mentioned probably next week. I have never done them before (barbell rows, straight-legged deadlifts, and good mornings) so hopefully i dont embarass myself in front of everyone if im performing the exercise incorrectly.

I need an answer for this though. Say i was working on my back and chest at the gym. Should i do ALL chest exercises first and then do ALL back or should i mix them up like doing chest-chest-back-back-chest-back...etc

As for the diet, i am just eating everything i can until i gain weight and bulk up. Then once i reach my designated size, ill go on a diet and change my routine so i can be cut.

Thanks again, Rich

 

[ihateschoolmt]

I need an answer for this though. Say i was working on my back and chest at the gym. Should i do ALL chest exercises first and then do ALL back or should i mix them up like doing chest-chest-back-back-chest-back...etc

Do all the exercises for for one body part before working on something esle.