m a newbie and need some help

hey...

m a newbie, 22 in age and 5'11" in height..

i've been playing soccer since very long so hav an atheletic body..
now i intend to build in some muscles and boy shape..

starting of with the workout is very important so need some help about what to eat and what sort of a work out chat to follow...

please suggest..

thanks..

eat and lift heavier each workout

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

Read the stickies in each section, they are invaluable

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Basically you are talking about bulking up. You need to consume more calories than you burn. Thus you will gain weight. But you need to work out while doing this so that it comes on as muscle, not fat.
 
Always Bulk up first, then you can cut to get lean.
 
Just research up on lifting, working out, bodybuilding, bulking and that stuff so that you know what your doing. DBB.com is great here cause we got tons of threads going on with lots of experienced guys.
 
If your starting out, focus on the main things. Bench Press, Squats and Deadlifts. After that you can get into some of the isolation exercises along with the compounds such as overhead presses and leg extension.
 
Good luck!

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

hey thanks...

tht wud really help a lot..

n yeah the link did help aswell...

i'll stay in touch to stay posted,

thanks,

gmcdrum

Hey u said eat and lift more and more weight...

but can u specify wat shud be the rate at which i shud increase the weight m lifting....

Increase weight each workout (if you can), if not there are other forms of overload.

To comment on the post above, the leg extension is not a compound movement and targets more of the rectis femoris than any other muscle.

As far as routines go, I just posted one called "Frankie's Lost Routine" and it'd definitely be worth a try. Something like that or push/pull/legs, although the lost routine is better because if you skip a workout (for some reason) you can get around to making it up faster.

Foods, compound movements and progressive resistance is what you need to focus on right now.

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

MVP


Increase weight each workout (if you can), if not there are other forms of overload.

To comment on the post above, the leg extension is not a compound movement and targets more of the rectis femoris than any other muscle.

As far as routines go, I just posted one called "Frankie's Lost Routine" and it'd definitely be worth a try. Something like that or push/pull/legs, although the lost routine is better because if you skip a workout (for some reason) you can get around to making it up faster.

Foods, compound movements and progressive resistance is what you need to focus on right now.

I guess the way I said it made it sound like I thought it was a compound, but i meant it was an isolation exercise. like as in after youve been doing squats, benching, and deadlifting, you can get into the isolations such as OH presses and leg extensions along with the compounds. I just should have flip flopped how I said it.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13yroldweightlifta

MVP


Increase weight each workout (if you can), if not there are other forms of overload.

To comment on the post above, the leg extension is not a compound movement and targets more of the rectis femoris than any other muscle.

As far as routines go, I just posted one called "Frankie's Lost Routine" and it'd definitely be worth a try. Something like that or push/pull/legs, although the lost routine is better because if you skip a workout (for some reason) you can get around to making it up faster.

Foods, compound movements and progressive resistance is what you need to focus on right now.

I guess the way I said it made it sound like I thought it was a compound, but i meant it was an isolation exercise. like as in after youve been doing squats, benching, and deadlifting, you can get into the isolations such as OH presses and leg extensions along with the compounds. I just should have flip flopped how I said it.

OH Press isn't an isolation movement, it's actually one of the biggest lifts.
 
There is no set ammount to raise the weight each time, do as much as you can and try to keep progressing, and make sure your eating enough, it doesn't matter if you have the best routine in the world, if your diet isn't in check you won't get bigger.

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

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

Yeah the OHP is compound too.

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

well what the h3ll do i know?

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Don't worry about it man, you'll figure this stuff out. just takes time.

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

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

thanks for the suggestion...

i'll definitely go thru ur post abt the workout nad try taking up the advise..

thanks for the post..
keep posting..

If routine is what you're concerned with - PPL or Stronglifts 5X5 are perhaps the best routines you could start with.

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

hey thanks for the suggestion..

i'll definitely try and investigate abt it and try following it. many pther people hav also suggested me to start wid it..

think it will surely help me...
so thanks fr the suggestion and the post.

keep posting

thanks..

yeah perhaps that's a sound advise.

i've started with the 5*5 workout plan and going good with it as well..

anything specific i should start eating so that the process is not extended...
neways thanks for the suggestion, hope u can specify some more things and help me as u already have been...

thanks..