beginner help

just wanted to start and say hello first.  im new to working out and need a good workout schedule. the ideal look i want is brad pitt in fight club but i know its going to take some time to get me there.  about 6 months ago i was around 185lbs and now im down to about 150-155lbs.  the heaviest i want to be is around 170-175..  any help would be great. 

http://www.discussbodyb...Y-FULL-BODY-m303404.aspx

I like that routine. There's a few more on there I would recommend.

You've got to gain weight to build muscle. Beginners (usually) respond from full body routines & progressive resistance (overloading muscle by constantly adding weight). Start out light and focus on form, add weight gradually and you'll notice lots of good gains.

It's a general rule that I go by to avoid rounded shoulders to push and pull in the same plane. For example the OH Press and Pull-up being vertical push / pull. If you stick with pushes and neglect pulls it could lead to overdeveloped anterior delts and underdeveloped posterior delts which would allow the shoulders to roll forward, in the sport of weightlifting imbalance benefits no one.

The most important thing about training is the diet, it's where I would give an estimate of 85% of your hypertrophy gains will come from. Don't expect to train tomorrow and be a professional bodybuilder next week though, it takes months and years of dedicated training to get the look you'll most likely be satisfied with.

More questions, just post them.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

thanks for the reply... i found a work out sked that i think would be good but i would need to adjust the weights ..

Monday - Chest

3 - 75 Push ups
3 - Bench press 165,195,225 (25, 15, 8 reps)
3 - Nautilus press 80,100,130
3 - Incline press 80,100,130
3 - Pec deck machine 60,70,80

Tuesday - Back

3 - 25 pull ups
3 - Seated rows 75,80,85
3 - Lat pull downs 135,150,165
3 - T bar rows 80,95,110

Wednesday - Shoulders
3 - Arnold press 55,55,55
3 - Laterals 30,30,30
3 - Front raises 25,25,25

Thursday - Biceps & Triceps
3 - Preacher curl machine 60,80,95
3 - EZ curls cable 50,65,80
3 - Hammer curls 30,45,55
3 - Push downs 70,85,100

Friday
Treadmill 60 minutes 80-90% MHR

Saturday
Treadmill 60 minutes 80-90% MHR

Sunday
Rest Day

i want to tone out my arms, chest, back and stomake.. i already have tones legs from soccer .. besides situps and crunches what else is a good exercise for abs?  also what do you think i should adjust the weight to..

You're strong as hell, but my God that's an awful set-up. There's nothing wrong with your split, but if you're warming up for benches it's reasonable to warm up for benches with benches, then put push ups immediatly afterwords, perhaps to the maximum amount of push-ups you can do after your chest sessions?

You need to be working  legs. Squats & deadlifts are the biggest mass building exercises, yet they're missing from your program. Squats and deadlifts (more than any other exercise) release testosterone and growth hormone in your body, testosterone is released into the blood stream and travels through the whole body, as a heavy, dedicated weight-lifter we keep constantly high testosterone, this steroid hormone produced by the body causes hypertrophy to every muscle. Include them, specifically on your back day.

Working your legs provides a good stabilized position for the standing overhead press, when the standing overhead press increases, so does your core and anterior delts, when the anterior delts (specifically the core) gets stronger, what happens to your bench press? When your bench press increases, what happens to your chest? It gets bigger (provided you're eating to gain mass).

Tone is consisted by diet & cardio. It's done through cutting, putting on mass is done through bulking, pick one and train hard for it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

no no thats not what i put up thats just a sked i found looking around to work each muscle group.. i took a look at the link you provided and i like it.. i train for soccer year round so i figured my legs were in decent shape.. i wana get a good routine down and start hammering it out.. i wana deff shread up and add some mass but not to much... thanks again for everything

Your lifts would really depend if you're ready for that type program, if those aren't your lifts and your lifts are much longer then I would suggest training with something more full body oriented, basing your routine around compound movements.

A good routine,

Workout A- {Squats & Horizonal Push / Pull}
- Squat: "3 x 5"
- Bench Press: "3 x 5"
- Yates Row: "3 x 5"

Workout B- {Deadlifts & Vertical Push / Pull}
- Deadlift: "3 x 5"
- Press: "3 x 5"
- Pull-up: "3 x 5"

Your routine would go- Monday (A), Wednesday (B), Friday (A)...

The next week would go- Monday (B), Wednesday (A), Friday (B)...

Use progressive resistance, if you're not familiar with that the definition is overloading muscle by constantly adding weight, as a beginner you have the ability to make a linear progress on most of your compound movements- squat, deadlift, bench press, and you should take advantage of this as much as possible.

Now getting big isn't about that, getting big (hypertrophy) is done by eating a truck load of food, eat like an animal and train like a warrior and you will become a success in this sport, anything less than that is unacceptable ;-).

Post up your daily nutrition and I'll further critique.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

That program is terrible for a beginner, no beginner needs 7 days of rest, plus you have no leg work. Look up starting strength. Also i'm not sure what brad pitt looked like in fight night, but I know he isn't that big of dude, so why would you set such a low goal?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Not everyone wants to get massive connelly, and while I like the philosophy behind SS, the whole full body- Workout A / Workout B thing, I don't like how he doesn't include opposing movements, I know that he gave an option for barbell rows and pull-ups, but if you push in the vertical / horizonal planes you should pull in the vertical / horizonal plane.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

brad pitt may have not been huge in that movie but he was shredded and that what i want.. i dont want to get big i want to cut out like that

Typically, you have to add muscle before you can define it. So you'd need to bulk then cut.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant