cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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Okay, first of all- We get a lot of people coming here looking to get bigger and ripped at the same time. Sadly, it just doesn't work that way- See, in order to build muscle, you have to eat more calories than your body needs to stay at it's current weight. In order to lose fat, you need to eat less calories than your body needs to stay at it's current weight. With me so far? The ripped look comes from nothing more than losing the fat that covers the muscles you've built. Usually, someone with a bodyfat percentage of around ten percent has a nice looking set of abs- It's the fat loss that shows them off, for example, not the tons of ab work they did to develop the muscle. Someone with a high body fat percentage might have shoulders that can press 220 pounds over their heads- But because of the high bodyfat percentage, their shoulders are not going to have the type of definition you're talking about- Not visibly, anyway. That ripped muscle exists under that fat, so you have to lose the fat to show off your hard muscle building work.
When it comes to a program for you, you should work every muscle group just once a week- And I mean every muscle group. Your week might look something like this-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms
Then you throw an ab workout in one of those days, and maybe a forearm workout too- But that's all you need to do. Hitting every muscle as many times a week as possible will just lead to overtraining, which means at the least, not much in the way of gains, and at the worst, serious injury. Muscle builds while you're at rest, not while you're in the gym.
Basically speaking, for each of those muscle groups, you want to pick out three killer compound exercises- That is, don't isolate any muscles when you work them- And do three sets of each exercise after a proper warmup- Rest two to three minutes in between sets, and lift for about eight to ten reps per set to start off with. This means, the weight you use should be so heavy you can't possibly lift it more than ten times with proper form- But it's also light enough that you can lift it eight times. It might take a couple of weeks to find the right amounts of weight to use for each exercise, but take your time, don't try to pile it all on and hurt yourself.
But- Even more important than working out is eating right. You need to eat five or six meals a day, plenty of calories from good sources of protein, carbs and fats- Do your homework here. Ask questions in the nutrition forum, look for discussions on diet plans- there's a good one right near the top of the nutrition forum, bulking plan with slow burners. Give it a good read. This is where you're going to gain all that muscle, in the kitchen. After all, your body doesn't build muscle out of thin air, or snickers bars and diet coke. You have to eat tons of the right food if you're serious about gaining- And don't get freaked if you see a little fat gain. When you bulk up, you're bound to gain some fat along with the serious muscle. When you go to burn that fat off to get the definition, you're also bound to lose some of the muscle you've built- How much fat you gain and muscle you lose when you're on your bulking/cutting diets all depends on how closely you watch what you eat, and how much of it.
(in reply to allaboutthebenjamins)
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what routine fits for me - 
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