RE: N00b need some advice please
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: N00b need some advice please - 1/4/2008 2:33:59 PM
|
|
|
salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
|
and ineed a diet/ meal plan...plz help ..
(in reply to salemdabest)
|
|
|
|
|
RE: N00b need some advice please - 1/4/2008 5:29:33 PM
|
|
|
RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
|
id suggest going to the nutrition section and reading up on some of the articles listed at the top by marc david. There is so much to learn about proper dieting and its probably best if you take it all in instead of getting a quick summary from someone.
as for your routine...shoot just about anything will work at this stage for you. When i started lifting i had no knowledge of diet, routines, rep ranges, supplements or anything. I was doing like 4 sets of flat bench with 70 lbs for like 30 reps a set and I was still growing rapidly. Not that i suggest such a routine but just saying...
< Message edited by RollingStone -- 1/4/2008 5:36:55 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to salemdabest)
|
|
|
|
|
RE: N00b need some advice please - 1/14/2008 2:31:54 PM
|
|
|
salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
|
aight thnx rollingstone i like the plan that toolman posted, ive been doing it for a week now, i love it.
thanks a ton guys
(in reply to RollingStone)
|
|
|
|
|
RE: N00b need some advice please - 1/25/2008 7:29:54 AM
|
|
|
salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
|
quote:
ORIGINAL: toolman4052
like this....
Monday - Pull
Tues - Cardio
Wed - Push
Thurs - off day
Fri - Legs and abs
Sat - Cardio
Sun - off day
PULL DAY (biceps, back, traps, forearms)
Dumbell and/or barbell Shrugs
Barbell and/or dumbell Rows
Deadlifts
a few sets of whatever type of curls
Pullups
Forearm curls and/or extensions
PUSH DAY (chest, delts, and tris)
Bench press
Dips (between chairs)
DB Lateral Raises
DB or barbell shoulder Presses
Pushups
LEG AND AB DAY
Squats
DB or Barbell lunges
Calf raises
Leg extensions and curls (if your bench has leg developers)
Crunches, leg raises, bicycles, or whatever you like to do
as for reps and sets go, I personally recommend no more than 12 sets per body part and typically as few as 6, BUT you MUST remember that just cuz you target a certain bodypart with an exercise doesnt mean that it doesnt hit other body parts... That's why I'd say you only need say 3 sets directed right at biceps or triceps on those days.
guys should i stick with this or with Book Of Muscle By Ian King workout?
thanks
i got the book at home.
thanks and please reply.
(in reply to toolman4052)
|
|
|
|
|
RE: N00b need some advice please - 1/25/2008 7:35:36 AM
|
|
|
salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
|
my goal is to get abs in 6 months and put on maybe like 20 lbs. muscle is this too much/too litle to aim for?
i dont know.
oh and guyz should i make my workouts really intense?
i read an HIT training book, should i follow instructions?
and according to my physician i should be an easy gainer...
thanks for advice.
and im really committed, i want to get the fastest results...if possible thanks again.
(in reply to salemdabest)
|
|
|
|
|
RE: N00b need some advice please - 1/26/2008 6:04:07 PM
|
|
|
NaturalMuscle
Posts: 10
Joined: 1/26/2008
Status: offline
|
Hey man whats up?
Okay I have a very simplified approach for you to gain muscle mass aka Hypertrophy....
Like the guys above stated create a full body split M - T - F or something similiar.
Then pick 8 exercises... The ones I would recomend are as follows
Best Single Joint Movements
*Leg extensions
*Leg Curl machine
*Standing calf raise machine
*lateral raise with dumbells
*straight arm pullover with one dumbbell
*bent arm fly with dumbells
*biceps curl with varbells
*triceps extension with one dumbbel
*wrist curl with barbell
*trunk curl on floor
Best multi joint exercises
*Squat with barbell
*stiff leffed deadligt with barbell
*leg press machine
*Bent over row with barbell
*overhead press with barbell
*bench press with barbell
*negative chinup and last but not least *negative dip!
Alright and now all you do is go full out intensity on all those lifts
but only workout 3 days a week and make those full body workouts intense
What I mean by intense is pick up a weight that you can only make it to 10 and wouldnt get another rep if your life depended on it.
Do 1 set of 10 on all 8 exercises....
I know to you gym rats this seems like nothing but truly you will reach success with less
-- Natural-Muscle
_____________________________
"How I Gained 23
Pounds of Lean Muscle in 4 Short Weeks - Without UsingSteroids..."www.musclebuildingfast.com"Click here for your FREE report!"
(in reply to salemdabest)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
