Newbie here... please help!!

[crash32]

Hey guys... I am new to this forum and have been "working out" for about 2 years now. I have been able to maintain my lean physquie, but am looking to gain mass. I have been unable to gain muscle mass. I am 6' and aprox 165 lbs. I have NO DESIRE to look like Ronnie Coleman...some people do and thats fine. I much prefer the muscular V tampered lean physquie!!

I am quite sure that my lack of progress is due to my old routine... I would work each body part twice per week but after surfing a few muscle buidling forums... it is pretty evident that most people only train their body parts ONCE a week.

Should I work out two body parts per day ONCE a week. Would this still yeild muscle hypertrophy. I guess it is because I am a newbie but I find it hard to believe that by only exercising a body part once a week will result in muscle growth. ALso, some people even recommened that I only do ONE tricep exercise per week.... HOW the heck am i supposed to grow my triceps by doing only one excercise for 3 sets of 8-10 reps!!

Help me out and give me some good guidelines!!!!

 

[StanUk]

Firstly, you havent gotta worry about looking anything like Ronnie coleman, it will never happen.

Secondly most people here are gonna tell you to read the stickies and that you should probably train movements (push, pull etc) as apposed to bodyparts.

Thirdly, to gain mass you need to put a lot of focus on your diet and ensure your getting an adequate calorie surplus and sufficient protein etc etc.

 

[crash32]

Haha I know I will ever look like Ronnie Coleman, but it seems as if many people tell me "you need not to worry about staying lean and gain more weight" and a lot of those people although are big and muscular....eventhough their stomach might be somewhat "flat" it definately lacks definiation and I definately do not want to end up looking like those guys!!

My question is would it be better to do this

Day 1 legs
Day 2 biceps
Day 3 triceps
Day 4 shoulders and back
Day 5 chest

Or would it be better to combine parts such as

Day 1 legs
Day 2 biceps and triceps
Day 3 shoulders and back
Day 4 chest

 

[Gazhole]

Neither ways are good.

Either do Fullbody 3x a week, or some form of Upper Body/Lower Body split 3 or 4 days a week. These are by no means the only things you can do, but they're pretty much the awesomeness.

But to be honest, like Stan said, if you want to put on mass or lose fat - then its your diet you need to concentrate on first.

 

[StanUk]

Well, to gain lean mass with a minimal amount of bodyfat (or even none) you need to ensure that your diet is quite strict and your calorie surplus is just enough to make sure your not consuming excess calories that will be stored as fat.

In terms of your routine, personally out of the two i would chose the first one, however i dont think its a particularly great routine. I read somewhere that training one bodypart in a day (as you have in day 2,3,5) is not a very good way of training.

Personally i would drop it down to 3 or 4 days and incorporate more than one bodypart each training day, OR what most people here will suggest: train movements. example

Day1ush
Day2: off
Day3: Legs
Day4: off
Day5: Pull

Blar blar blar, something along those lines anyway