training and sleep

[exburner79]

I am 21 years old, 6'1 210 lbs with a large frame, i wear a 48long for suit jackets. My question is i am getting back into lifting after having some injuries from a 4 wheeler accident. I am 100% better but looking to change my workout plan. I was wondering what some of the best exercises for pecks,arms, neck and shoulders were. I also want to work out my back. Do any of you have a idea what kind of split i should do. Im looking to gain alot of mass, along with shredding my body fat. Im in the process of finding the best diet, and prince gave me a good link for finding food facts. any suggestions would be helpful. Also any idea for light excercises for legs. i cant do much because of past injuries. alos when they say sleep, does it mean actuall sleeping or just being inactive,

[This message has been edited by exburner79 (edited 01-09-2001).]

 

[cutemonkey]

Sleeping is imperative to your growth..when you sleep...you grow...simple as that. I try to get at least 9 hrs a day but I have insomnia some nights and that can be a pain in the ass.

As for your routine, stick to the basics. Compound lifts build mass all around. Sure, you can get bigger doing 20 sets of bicep curl, but I would rather spend those 20 sets on my back then my bi's.

 

[Scotty the Body]

Hey exburner79
I would stick with compound movements if your trying to gain mass. Sredding fat can be done with proper diet and some cardio.
Compound movements would be:
Bench Press
Squats
Deadlifts
Chins
Military press
BB curls
Scullcurshers
Narrow grip Bench

You get the idea, nothing fancy just the basics.
I would go with a 3 day a week split M/W/F but you can arrange that on your schedual.
You could do something like
Mon: Chest, Tri's, shoulders
Wed: Legs, abs
Fri: Back, Bi's
You can do some cardio on you off days.
There are also alot of good routines under the post "lets post our routines"

As far as the legs go, you could stick with leg press and leg extensions if your worried about squats, just use lighter weight till your comfortable with the movement.