Noobie seeking help/tips
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Noobie seeking help/tips - 9/10/2006 9:30:30 AM
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SouLja
Posts: 403
Joined: 9/9/2006
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To begin with,
I'm 15 years old, 5'6 and 170 lbs.
My goal is to look thinner and ripped, like have the muscles show not just be there under the fat.
I eat pretty good food, drink about 12 glasses of water a day.
I go to the gym regularly and have been for about 3 months but I don't feel I'm doing what I am supposed to or else I would've looked much better by now.
I go maybe 3 times a week doing bicep curls, pec. fly, tricep rope pulldown or whatever its called, running, chest press (doing 12-20 reps and doing 4 sets).
I already have the weight so I don't want to be gaining, do I have to lose the fat by running at the gym and then start doing the weight training or can I just keep doing what I am doing?
Any help or any tips that you can think of would be of great help :)
Thanks in advance
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RE: Noobie seeking help/tips - 9/10/2006 12:10:08 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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heh he does seem smart
btw thanks for the link
but to add to my previous post, I still want more muscle too, while losing fat.
(in reply to Rainman)
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RE: Noobie seeking help/tips - 9/10/2006 3:07:07 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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i'll go with muscle :)
(in reply to danmirage)
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RE: Noobie seeking help/tips - 9/10/2006 4:41:03 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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thanks for all your help guys but
Can any of you make like a training plan for me? I got nutrition set :)
And do you start off with strength training and then move onto mass?
(in reply to danmirage)
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RE: Noobie seeking help/tips - 9/10/2006 5:35:15 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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How about
Week 1:
First Day: Shoulders (Four Sets of 3-5 reps)
Second Day: Legs (Four Sets of 3-5 reps)
Third Day: Rest
Fourth Day: Arms (Four Sets of 3-5 reps)
Fifth Day: Chest/Abs (Four Sets of 3-5 reps)
Sixth Day: Rest
Seventh Day: Back (Four Sets of 3-5 reps)
Week 2:
First Day: Shoulders (Four Sets of 6-10 reps)
Second Day: Legs (Four Sets of 6-10 reps)
Third Day: Rest
and you see the pattern..
Week 3:
First Day: Shoulders (Four Sets of 10-12 reps)
Second day: Legs (Four Sets of 10-12 reps)
Third day rest
Fourth day: Arms (Four Sets of 10-12 reps)
Week 4:
repeat week 1
week 5:
repeat week 2
etc.
Does that sound good?
and are there any specific excersises anyone can reccomend?
I'm planning to start this tomorrow so the sooner the better
also ive read somewhere from all the articles that working your legs increases your testosterone level by 1000%!
if so wouldnt it be better to start off with legs, then everything else?
so much questions! :P
< Message edited by SouLja -- 9/10/2006 7:04:04 PM >
(in reply to SouLja)
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RE: Noobie seeking help/tips - 9/10/2006 8:09:19 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
And do you start off with strength training and then move onto mass?
If it is your first week ever training..start off with endurance full body 3 non-consecutive days a week.
You can run through something like this as a circuit 2 sets of 15 each
Squat
Bench
Pulldown
Tri Press
Military
Bi Curl
Calf Press
Crunches
Then do 2 weeks of strength training..increase calories by 10%
week 1 go Mon wed friday 3 sets of 6-8 after warm ups
week 2 A-B split fashion, 4 sets of 6-8, Mon/Tu thur/Fi switching movements where possible and add shrugs and something for hams like stiff leg deadlifts
Squat
Deadlift
Bench
Row
Triceps
Shoulder
Biceps
Calf Press
Crunches
After that...
Instead of the 1x per week for the whole body..which IS good for the stength training range you outline...
If you want max muscle growth you would be better to do a 2 day split instead of a 7-day split.
Day 1 - A
Day 2 - B
Day 3 - Off
Day 4 - A
Day 5 - B
Day 6 - Off
Day 7 - Off
The rep range of 3-5 will develop mostly strength if you want that leave it as it is...if you want size and strength try 6-8...if you want mostly size go for 9-12.
Also, as you want to knock off some fat...that second day should be higher reps 12-15-25 to increase fat burning capacity in muscle...
After you warm up, start with the large muscle exercise - yes it is a great idea for growth!
Day 1 Squat first for example
Day 2 Deadlift first for example
Day 1
Squats (Four Sets of reps)
Stiff leg deadlift (Four Sets of reps)
Chest/(Four Sets of reps)
Triceps (Four Sets of reps)
Shoulders (Four Sets of reps)
Day 2
Deadlift (Four Sets of reps)
Back (Four Sets of reps)
Biceps (Four Sets of reps)
Calf (Four Sets of reps)
Abs (Four Sets of reps)
Finally..change the training every week!
See the variations links in the post I gave you....this shoudl give yo a sample anf the flavor of creating a progression...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to SouLja)
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RE: Noobie seeking help/tips - 9/11/2006 12:28:19 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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omg thanks
you are the man, marry me? :P
and ill post my results every month ;)
(in reply to danmirage)
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RE: Noobie seeking help/tips - 9/13/2006 7:36:07 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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anyone have any recommendations for a protein shake?
i gotta buy something tomorrow..
just to confrim: post workout you need lots of protein, calories, carbs and a bit of fats right?
anything in mind for my plan?
i was thining the optimum 100% whey protein but that doesnt have any carbs in it
thanks in advance
(in reply to danmirage)
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RE: Noobie seeking help/tips - 9/30/2006 10:29:11 AM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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ok i like this plan and its been working out good
how about instead though on Saturday and Sunday, my rest days, instead of just resting, i go to the gym in the morning for 1 hour (before i eat anything) and just do cardio to help lose weight?
will it affect the muscle building i did on friday?
(in reply to danmirage)
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RE: Noobie seeking help/tips - 10/8/2006 11:18:16 AM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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hey dan another question,
my pecs are so flabby
and so is my stomach and my arms
im benching about 130 though so shouldnt my pecs harden up?
i also do crunches and work on my arms as scheduled
???!
(in reply to danmirage)
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