Beginning Needs Help Getting Started On A Routine
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Beginning Needs Help Getting Started On A Routine - 1/11/2005 10:14:49 PM
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KeithF40
Posts: 8
Joined: 9/21/2004
Status: offline
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Hi Im a 20 year old male and have never worked out. Im 6'1" and weight 225 pounds. I want to add mass to my upper body and also eliminate fat from my stomach and chest. I do not like to do cardio but love lifting weights as I have maybe 5-10 times with friends. Can someone let me know what excercises I need to do and get help me get headed in the right direction. Also I was wondering what kind of excercise equipment I can put in my apartment which would cover all the aspects of the upper body that I would like to train. I have very little room to store equipment but it would be nice to be able to workout exclusively in my apartment than having to go to the crowded gym and spend valuable time traveling there.
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RE: Beginning Needs Help Getting Started On A Routine - 1/12/2005 11:18:21 PM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
Status: offline
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oh no an upper body only guy. the other members are about to yell at you. i will give you a list of exercises to do but the type of equipment you buy will dictate the ones you can do. i will try to give you home gym friendly exercises.
try and buy something that has
incline, flat, and decline bench and has catches if you workout alone
high pulley
leg attachments
a walk in squat rack
preacher curl
you will also need
lots of weight plates
straight bar
ezs curl bar
dumbells with srew on collars
Monday
chest
incline bench
flat bench
flies
decline bench
Tuesday
triceps
close grip bench press
over head extensions
skull crushers
kick backs or if you have the high pulley, push downs
biceps
standing barbell curl
preacher curl if no preacher curl do bent over concentration curls
alternating dumbell curl
reverse curl (forearms)
Wednesday
legs
sitting calf raises
standing calf raises
squats if no squat rack do dead lifts
leg extensions
leg curls if no leg curl attachment do stiff leg dead lifts
Thursday
back
deadlifts
bent over rows
one arm dumbel row
make sure buy something with a high pulley otherwise you will not get that nice v shape
wide grip pull downs
close grip pull downs
Friday
shoulders
sitting dumbell press
side raises
bent over rear raises
upright rows
traps
barbell shrugs
dumbell shrugs
Weekend
off
(in reply to KeithF40)
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RE: Beginning Needs Help Getting Started On A Routine - 1/12/2005 11:26:21 PM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
Status: offline
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heres a site with some benches
there is not a lot of fans of bowflex type machines on this forum. we all agree that free weights are the answer.
(in reply to xmax126)
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RE: Beginning Needs Help Getting Started On A Routine - 1/13/2005 12:12:37 PM
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KeithF40
Posts: 8
Joined: 9/21/2004
Status: offline
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Great info. I wont be able to buy any equipment for a little while because of a tight budget right now. Im a college student by the way so that explains that. I have access to a gym so can you please give me a routine for working out there. Also how many sets and reps should I do of each excercise and how do I know how much weight to lift. Thanks for all your help. Also what supplements should I take and what kind of diet should I try to get on although getting on a good diet in college isnt all that easy. Thanks.
(in reply to xmax126)
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RE: Beginning Needs Help Getting Started On A Routine - 1/13/2005 12:35:13 PM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
Status: offline
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oh sh1t sorry man. i was gettin tired when i wrote that. do 3 sets at 8 reps each. after a few months you can switch to 3 sets- 8 reps, add weight 6 reps add weight than do 4 reps.
pick a weight that allows you to do no more or less than 8 reps. use trial and error to figure this out. when you switch to the 8,6,4 sets, trial and error will also be needed to figure out how much weight to add for the next sets.
after a while you will find that you can do more than 8 reps. at this point just add more weight. everything in the routine i gave you is fine for any type of gym.
as far as supps go, you should take in 1.5 gram of protein per pound of body weight. i honestly cant tell you of a good whey protein becuase i cant stand the stuff. creatine is good to supp with. take a good multi vitamin also.
diet- try and eat alot of little meals every few hours. stay away from fast foods. i know its hard in college.
(in reply to KeithF40)
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RE: Beginning Needs Help Getting Started On A Routine - 1/13/2005 1:59:59 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Yeah, we do get a lot of guys coming here who want to work only their upper bodies. As usual, I'll ask you to Read this. Besides being very inefficient when it comes to building muscle, working your upper body only is risking injury, and let's face it, nothing looks worse than someone with big arms and chicken legs. Ridiculous.
(in reply to xmax126)
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RE: Beginning Needs Help Getting Started On A Routine - 1/13/2005 2:55:03 PM
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KeithF40
Posts: 8
Joined: 9/21/2004
Status: offline
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an anyone else recommend a good whey protein for me to take. When you say eat small meals often how many meals should I eat in a day. Also where can I find pics and instructions on how to do the excercises. I have alot of body fat in my torso so can I also start to eliminate that with a diet and also how much time should I wait in between sets.
< Message edited by KeithF40 -- 1/13/2005 2:56:06 PM >
(in reply to Marc David)
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RE: Beginning Needs Help Getting Started On A Routine - 1/13/2005 3:28:14 PM
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xmax126
Posts: 817
Joined: 11/14/2004
From: Dirty Jerzey
Status: offline
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read this post for how to do an exericse. most guys shot for 6 meals a day. you should wait 1-4 minutes between sets. this amount vaires person to person. something you will need to figure out.
(in reply to KeithF40)
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