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DiscussBodybuilding.com
Master Lifter
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Houdini
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just started working out, routine needs work
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Friday, July 24, 2009 6:34 PM
( #1 )
alright so im 19 about 160 lbs and 6 foot tall past month i got a gym membership with a friend who works out all the time and is significantly bigger than me, so i take his advice. do pretty much the same workout everyday mon-sun Triceps, biceps, chest, abs do 3 sets of skull crushers(i think thats wat they're called) 3 sets of biceps curls 3 sets of normal benching then do a couple sets of weighted crunches first week i was pretty sore but after that nothing. ive been researching around and 99% say dont do the samething everyday rest ur muscle or they wont grow. im just trying to get up to 170-180lbs along with getting my arms bigger dont wanna take any weight gainers because from what i've seen and heard it just leaves u with a tire around ur bellt. any advice is greatly appreciated
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MVP
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Re:just started working out, routine needs work
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Friday, July 24, 2009 7:03 PM
( #2 )
Your friend's advice should be avoided. That is a terrible routine. At this point in time, I think a push/pull split would do good for you. 3 days on/1 day off. Day 1/Pull **Deadlift **Barbell Row **Pullup **Barbell Curls Day 2/Push **Flat Bench Press **OH Press **Weighted Dips **Triceps Extensions Day 3/Legs **Squat **Stiff-leg deadlifts **Grip Exercise **Crunches You need to focus on antagonistic style training with compound movements and progressive resistance. You need to supply your body with enough calories to grow and focus less on arm isolations and bench presses because all you're goig to get out of it is an imbalance, rotator cuff and elbow injuries.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
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Houdini
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Re:just started working out, routine needs work
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Friday, July 24, 2009 7:58 PM
( #3 )
ya ive quickly realized that this routine that im doing is god awful. alright well that routine looks pretty sweet. wat i need to do now is figure out what all that stuff is lol idk im eating probably about 4 meals a day, lots of eggs and meats. im thinking about taking protein shakes any suggestions?
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MVP
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Re:just started working out, routine needs work
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Friday, July 24, 2009 8:41 PM
( #4 )
Eggs and meats aren't that important. The most important nutrients are those that help your anaerobic and aerobic system produce ATP. You need about half your bodyweight in protein, maybe a little better than that. Carbohydrates and fats are what you need to focus on. 1 or 2 protein shakes per day is fine. As far as those movements go, you can just yahoo search them and see the movements. You'll need to be focused more on eating like a wally mammoth and training like a warrior in order to build muscle. Remember that muscle isn't weight less and requires you to gain weight.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
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Houdini
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Re:just started working out, routine needs work
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Friday, July 24, 2009 8:50 PM
( #5 )
hmm im not a wiz at nutrition and stuff, tomorrow im gonna go buy Whey Protein, so hopefully that helps my diet. is it ok to eat like fast foods and ****. i been downing like 4 Double Cheeseburgers every other day haha i also started taking Creatine about 4 days ago, since then my bench max has gone up like 25lbs idk if its the creatine or just natural any suggestions on types of foods i should stack up on? fruits vegetables?
<message edited by Houdini on Friday, July 24, 2009 10:15 PM>
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13yroldweightlifta
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Re:just started working out, routine needs work
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Saturday, July 25, 2009 7:08 PM
( #6 )
4 days and your bench is up by 25 lbs? Are you sure its creatine, not HGH? But welcome to the site.
Bench: 70 Squat 135 Deadlift: 1??s Supps: Creatine, Multi, Fish Oils Jones's Log
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Houdini
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Re:just started working out, routine needs work
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Saturday, July 25, 2009 9:24 PM
( #7 )
well idk i mean when i started working out i could put up a measley 115 then a month went by and i got up to being able to get 6 reps of 135 without a sweat, but for some reason not able to put up 155... when i started using creatine i easily put up the 155 twice then today i put up 175 twice i havent been on creatine for longer than a week the creatine im taking is Pharma Pro CEE (creatine ethyl ester) idk but hopefully i keep getting stronger like this i like it =)
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