Thoughts on this workout.

[whimpy kid]

hello guys, to start off ive pretty much been working out for about 2 days, yeh i week as shit and skinny, this is my plan to gain some weight/and muscless!



routine 1:Chest

7kg chest press then do flies no rest, i do three sets and wait 8mins between
7kg incline chest press then do flies no rest, i do three sets and wait 9 mins
then 3 sets of 12 dips with 1min rest
then3 sets of push ups untill faluire 1min rest
after this i take "BALANCE", "Original Mass Gainer Protien" 1 serving

routine 2:mixture

4x15 pushups 1minute rest
4x 20 situps 1 minute rest
4x12 dips 1 minute rest
2x5 chinups (can bearly do 6 in one set)
4x bench press with 20kg
after this i take "BALANCE", "Original Mass Gainer Protien" 1 serving


MONDAY:routiine 1
TUESDAY:routine 2
WEDNESDAY: rest
THURSDAY:routine 1
FRIDAY:routine 2
SATURDAY:rest/routine 1
SUNDAY:rest


i have my protien shake twice a day

and this is my workout program, i no the weight is light for some of you i am only starting out.

Is there anything else i should be doing, i would like your suggestions tthanx!

 

[davegmb]

Hey WK, glad youve joined us, routine needs alot of work really, do you workout at home or in a gym? in other words are you limited by equipment?
Take a look at this link by Built one of the members, it should really hep you and then post another workout.

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

 

[bigsalad22]

if you're serious then you need to re think your entire game plan my friend.
its great that your so eager to train and "get muscles" but before you go asking for advice, you need to be a bit more specific about your goals. a little more then just "to gain weight and get muscles".
i'd also have to add in that you should take a closer look at your training and diet. i won't say anything bad about your workout because i believe different training works for different people, and again this would depend on your personal goals, but it sounds to me like your trying to get big. if thats the case....push ups, sit ups, bench press, and dips aren't gonna cut it and your gonna have to do a lot more then have down a few protein shakes to add some size.
be more specific about what you want, and if your serious and open to advice i'm sure you will get it on this board.
you also may want to post your stats because i'm sure your gonna get a lot of shit for not doing that.

 

[whimpy kid]

^^^^^^^

sweet man,

yeh i am new to this workout stuff,

my main goals are to get tone in the upper body/chest and to get some pretty decent arms, and ill post my stats up now, and also i dont work out a a gym i workout at home, ive got a bench with up to 130kg and i got a 2 7kg and 2 10 kg dumbells ive also got chinup/pullup bar

 

[whimpy kid]

sorry double post,, i am currently
154 lbs 6ft 4" , i

 

[Gissurjon]

Eat,Eat,Eat, Let these guys give you some pointers on your routine, Eat,Eat, Rest,Eat some more

 

[mootchie]

Hey Kid

Hey kid, Mootchie here, Im not real big now but I was always very well built and athletic when younger and I am pretty good at strategy.

First I think the guys would like to know your basic stats to help U and as some said maybe what your goals are?

U dont really need expensive supps U can use any milk egg protein and maybe even add some creatine , raw eggs have been the standard for muscle building since weight training began. U could start at 5 in a protein drink 2 x a day.

I think u could get great gains doing an all around workout standard Mon Wed Fri. schedule. Mike Mentzer the only perfect score of 300 out of 300
in the Mr Universe contest in 1978 worked out 2 sets per body part 2 or 3 times a week. He was 5-8 220 had 18.66 armz 49 chest 33 or so waist and dont know his thi size but I would estimate 27 and he was ripped year round. In addition he was known for his antics, doing his HIT workout then going home and eating a gallon of ice cream and smoking some cigarettes and then going out for some dinner and drinks. His younger brother Ray also used Mikes Training Techniques and at 5-9 had 20 inch arms and was said to have curled 240 pounds on a nautilus machine with one arm.
Oh yeah and Ray also won the Universe contest.

In my opinion if you did whole body workouts and did Squats, or leg presses, flat and or inclined bench, Pushups, Seated Pulleys, Deads or cleans,
Tri downs, Tri presses, Pec dec, and Barbell curls and some other curls cable or concentration, you will be well on your way to gaining some muscle and power.

Lifes a journey my friend, and your on the journey or Iron, the longer you stay with it the more you will grow, in every way.

later, Mootchie

 

[nova1970sb]

well, you can do hack squats and deadlifts! work them legs man! do legs heavy and the rest of the body will grow!

 

[Simply_Michael]

Can u join a gym will hit goals faster

 

[bigsalad22]

Hey kid, Mootchie here, Im not real big now but I was always very well built and athletic when younger and I am pretty good at strategy.

First I think the guys would like to know your basic stats to help U and as some said maybe what your goals are?

U dont really need expensive supps U can use any milk egg protein and maybe even add some creatine , raw eggs have been the standard for muscle building since weight training began. U could start at 5 in a protein drink 2 x a day.

I think u could get great gains doing an all around workout standard Mon Wed Fri. schedule. Mike Mentzer the only perfect score of 300 out of 300
in the Mr Universe contest in 1978 worked out 2 sets per body part 2 or 3 times a week. He was 5-8 220 had 18.66 armz 49 chest 33 or so waist and dont know his thi size but I would estimate 27 and he was ripped year round. In addition he was known for his antics, doing his HIT workout then going home and eating a gallon of ice cream and smoking some cigarettes and then going out for some dinner and drinks. His younger brother Ray also used Mikes Training Techniques and at 5-9 had 20 inch arms and was said to have curled 240 pounds on a nautilus machine with one arm.
Oh yeah and Ray also won the Universe contest.

In my opinion if you did whole body workouts and did Squats, or leg presses, flat and or inclined bench, Pushups, Seated Pulleys, Deads or cleans,
Tri downs, Tri presses, Pec dec, and Barbell curls and some other curls cable or concentration, you will be well on your way to gaining some muscle and power.

Lifes a journey my friend, and your on the journey or Iron, the longer you stay with it the more you will grow, in every way.

later, Mootchie

i'm not saying this is bad advice, but don't think for a second these guys were natty.

 

[mootchie]

BigSalad U are correct, Mike once said the magic number is 500 mgs a day on orals.
Only reference I know he made to anabolics. He also said that he did large amounts of
DHEA which boosts test, and he used HGH which back in his day was called STH (somatotropin). HGH has the highest fat burning capacity and as good muscle building ability as anything else out there I think. Salad U are ripped dude.
Later, Mootchie

 

[Hubauer]

whimpy kid - you should check out the stickies on this site for designing a workout, and ExRx.net has alot of good templates. I feel your pain on being tall and lean... what worked really well for me when I started was a basic 3 sets of 10 reps workout, working each muscle group 2 times a week at the most

mootchie - have you ever tried Mike Mentzer's workout? I gave it a try and I loved the split and it gives you plenty of time to recover. The only thing I don't really agree with is the superslow reps. I was always sceptical about superslow but I decided to try it for a month just to be fair. It was ok, but I've found that I always gain better with regular speed reps

 

[bigsalad22]

BigSalad U are correct, Mike once said the magic number is 500 mgs a day on orals.
Only reference I know he made to anabolics. He also said that he did large amounts of
DHEA which boosts test, and he used HGH which back in his day was called STH (somatotropin). HGH has the highest fat burning capacity and as good muscle building ability as anything else out there I think. Salad U are ripped dude.
Later, Mootchie

thank you for the kind words mootchie. that pic was taken before a contest. i won't pretend for a second that i look like that all year long lol.

 

[jmorrison]

Bigsalad, no homo, but you look great bro. Awesome work.

 

[bigsalad22]

Bigsalad, no homo, but you look great bro. Awesome work.

thanks very much Jmorrison. i appreciate the compliment.

 

[mootchie]

Hubauer sorry it took a bit too get back to you.
Yes Ive only done Mentzer all around workouts and never have done a split workout ever. I have tried the super slo repping and it did give me more strength but I like to try lots of training techniques. I am just getting ready to start a new training cycle want to do some different things, experiment a bit. What are your stats Hubauer ? U have any pics up I can see? later Mootchie

 

[Hubauer]

Yeah man, I just posted a couple of pics on my profile... any idea why they don't show up on the left underneath my name????
<---------------------------------

Stats - 6', 186lbs, ~12% bodyfat
What about you?
What kind of training are you starting?

 

[bigsalad22]

Yeah man, I just posted a couple of pics on my profile... any idea why they don't show up on the left underneath my name????
<---------------------------------

Stats - 6', 186lbs, ~12% bodyfat
What about you?
What kind of training are you starting?

i can't figure that out either. i just added a few also.

bump.

 

[mootchie]

I am in my 50s Im 5-8 and just cut from 199 to 180 in 8 weeks. Lifting light weights 3 to 5 times a week, no aerobics. My arms are the smallest theyve been in 20 yrs a little under 15. Legs down to 23 or so and chest is 43 waist about 38. In 2000 I was 16.75, 47, 34, and 25, 18 calves. I had a 5 yr layoff while I was a truckdriver and I was also a chain smoker. My new thing is Im gonna try switching workouts from week to week. HIT one week , German Volume traing one week, push pull next week etc. I am trying to bulk back up and get my arms back . My estimated body fat is 24 percent right now, I also workout at a home made home gym. Dunno maybe moderators have to approve the pics b4 they go up. Hubauer u look pretty good, from the pic I would guess your arms are 16 plus and maybe a 46 chest, nothin wrong with that. Later dudes

 

[Marat]

wimpy kid,

I highly recommend that you check out Starting Strength by Mark Rippetoe. This is an excellent time to take advantage of your best potential to have rapid growth. In short, you stick with only the squat, deadlift, press, bench, and (maybe) the power clean. It uses basic linear periodization. If you're not familiar, periodization is basically the concept of modulating an aspect of programming [be it the intensity (how heavy the weights are relative to you're maximum weight), the amount of repetitions, or the volume] in order to produce the most efficient results while minimizing plateauing. The book also covers nutrition (it's less intensive but not necessarily less practical than the advice that you would get here, especially at you're age).

A very large amount of trainees waste that honeymoon period that you have as a novice. I'm aware that it sounds like I am just pimping the book but I wholeheartedly believe that it would fit perfectly for your novice self -- it's an excellent throwback to how training used to be before the Nautilus came around.

Oh, get a gym membership too. Get a job or ask your folks for like $22.20 AUD/month or something.

 

[Hubauer]

I am in my 50s Im 5-8 and just cut from 199 to 180 in 8 weeks. Lifting light weights 3 to 5 times a week, no aerobics. My arms are the smallest theyve been in 20 yrs a little under 15. Legs down to 23 or so and chest is 43 waist about 38. In 2000 I was 16.75, 47, 34, and 25, 18 calves. I had a 5 yr layoff while I was a truckdriver and I was also a chain smoker. My new thing is Im gonna try switching workouts from week to week. HIT one week , German Volume traing one week, push pull next week etc. I am trying to bulk back up and get my arms back . My estimated body fat is 24 percent right now, I also workout at a home made home gym. Dunno maybe moderators have to approve the pics b4 they go up. Hubauer u look pretty good, from the pic I would guess your arms are 16 plus and maybe a 46 chest, nothin wrong with that. Later dudes

That's a pretty good cut for 8 weeks! Good luck on getting the guns back

 

[mootchie]

Hubauer Thanks = I haVE B4 and after pic but too new to post yet.
kid I'm trying to renew my class A so I can get another job. I dont borrow money from my parents, And I have plenty of knowledge and resources for strentgh and BB training.
If I see the book in a library I will check it out.
Got my first good pump yest. arms went to about 15 1/4 felt good all day after that.
Later Dudes. Its 5 am gotta go to town.