18 year old just not sure on work out routine :S

[crazypat123]

hey guys im new to this forum my names pat im 18 years old, 205 pounds 6 foot tall pretty big guy,

ive been trying to research a good workout routine to get bulk and more mass and size, right now im more fat then anything. ive been working out for the past month or so with a pretty shitty routine. ( going for size and strength not toning so im doing high weight low reps)
(bear with me im new)

ive been doing Monday + wednesday + friday with upper body, i do benchpress first the bar is 45 pounds and i put on 35 plate plus a 5 on each side and do 4 sets of 4-6 reps.
then i do dumbell bench and i do 40lbs 4 sets of 8 reps
then shoulder flies 4 sets of 8 with 20lbs
then 40lbs behind the neck extensions over head. (whats the name of this?)
i do 4 sets of 8 reps of that.
then bicep curls im in between 110-125 lbs 4 sets of 8 reps
and then a bit of back and then i do incline situp's / crunches

and i sometimes run at the gym. and i bike there almost everyday (10-15 mins) and i take 1 protein shake before and after my workouts

And my legs days have been pretty weak but i have seen improvement in my strength. i do 4 sets of 8 squats 1 plate + 25 plate. then i do leg extensions of 250lbs 4 sets 8 reps, leg curls 250 lbs 4 sets 8 reps, horizontal calf 4 sets 30 reps at 250 lbs, leg press 250 lbs 4 sets 8 reps. and sometimes lunges if im feeling it.

sorry for not knowing the lingo
i wasnt going to post this i tried researching for the past 2 weeks and i cant seem to find a solid answer and you guys seem really nice so i couldnt resist.

upper body: Mon, Wed, Fri
legs : Tues, Thurs, Sunday. saturday rest / stretch

[thenextcutler]

throw in a triceps exercise and you're good to go.

don't sweat the details, just get to the gym every workout day and get more lifting experience under your belt. with time you will become more advanced.

If you really must have something more advanced right now I'd look in to max-ot training by Skip La Cour (google it). It's an excellent and simple program.

[SuperLift]

scratch that bro.. try a 5-day split for several months and see what happens.

Here is an example

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Shoulders
Friday - Arms
Saturday - Rest
Sunday - Rest

Do roughly 4 different exercises per body part with about 3 sets for each exercises. Id keep the rep count a little higher, maybe 10-12.

An example chest day would be something like:

Flat press 3x12
Incline press 3x12
Dips 2x15
Flys 3x12

Other than that just play around with your diet and keep getting into the gym. The body takes time to change so keep that in mind. Good luck bro, hope this helps.

[crazypat123]

i really like the sound of that, only thing is what exercises should i do on each designated day?

and i heard the 12 rep range is for more toning? not size and strength, thats why i have been doing low reps high weight

[thenextcutler]

Everyone here is gonna preach the "right" workout for you... 5 day split, upper-lower body, 3 day full body, supersets, dropsets, hyper-happy-flavour of the month-sets... Just run with something and make it work. People who spend all their time researching and looking for the best routine never committ to anything and simply spin their tires in the gym

"shut up and squat"

[thenextcutler]

i really like the sound of that, only thing is what exercises should i do on each designated day?

and i heard the 12 rep range is for more toning? not size and strength, thats why i have been doing low reps high weight

You can build muscle with either depending on your intensity and tempo. Typically 4-8 reps is a good muscle building range so long as your form is there and your joints can take it, otherwise use 8-10

[crazypat123]

Everyone here is gonna preach the "right" workout for you... 5 day split, upper-lower body, 3 day full body, supersets, dropsets, hyper-happy-flavour of the month-sets... Just run with something and make it work. People who spend all their time researching and looking for the best routine never committ to anything and simply spin their tires in the gym

"shut up and squat"

im committed to working out and ive been using my own workout for the past like 2 months but i figured since im putting so much time into it i should do it right.

do you think you could maybe go a little more into detail on "5 day split" ?
im new and really dont know what all that lingo
in other words what should i be doing exactly? like what workouts and how many of it for what days???

thank you so much by the way for helping me with this. im really thankful to finally get help from people who know what they are talking about :P

[crazypat123]

Okay i did a little more research on this 5 day split stuff, i like the idea of it allot.
how does this sound?

how can i incorporate this into more of a power lifting workout? like can i lower the reps and increase the weight? is that acceptable for this type of workout routine?

Day 1: Legs:

* A. Full Squat 5x3,2,1
* B1. Leg Press 3-4x8-10
* B2. Hamstring Curl 3-4x8-10
* C. Knee Extension 3x12-15
* D. Calf Raises 3x12-15



Day 2: Chest:

* A. Incline Bench Press 5x3,2,1
* B1. DB Bench Press 3-4x8-10
* B2. DB Flyes 3-4x8-10
* C. Pec Dec 3x12-15
* D. Chest Pullover 3x12-15



Day 3: Back:

* A. Weighted Wide Grip Pull-up 5x3,2,1*
* B1. Barbell Row 3-4x8-10
* B2. Straight Arm Pulldown 3-4x8-10
* C. Shrugs 3x12-15
* D. Seated Pulldown 3x12-15



Day 4: Rest:

Day 5: Shoulder:

* A. Push Press 5x3,2,1
* B1. Upright Row 3-4x8-10
* B2. Incline Side Raises 3-4x8-10
* C. Front Raise 3x12-15
* D. Bentover Cable Side Raise 3x12-15



Day 6: Arms:

* A. Preacher Curl 5x3,2,1*
* B1. Decline Tricep Extension 3-4x8-10
* B2. Hammer Curl 3-4x8-10
* C. Parallel Dips 3x12-15
* D. Calf Raises 3x12-15

[thenextcutler]

The workout you've got there is alright, if your goals are powerlifting I'm gonna stand down on picking your routine apart as my knowledge is more in bodybuilding.

If you want to learn the lingo, try google, we could make a 99 page thread explaining it all.

[Stevus]

Hey Pat, I'm new to lifting in a serious manner as of about 2 months ago. I started routines several times and never stuck with anything. This time around though, I basically forced myself into sticking with my plan, and now about 2 months later, I've noticed changes and once I heard a couple people I hadn't seen in a while compliment me or comment on how I looked bigger, my motivation increased three fold. Shut up and squat, I like that phrase a lot, because it applied to me. I was reading so much stuff, and trying to learn things that were and still are way beyond my ability. Now that I've stuck with a program, I'm starting to experiment with other lifts and routines. Bottom line I guess is find something, stick with it and you'll learn as you go. I certainly have been.

[crazypat123]

The workout you've got there is alright, if your goals are powerlifting I'm gonna stand down on picking your routine apart as my knowledge is more in bodybuilding.

If you want to learn the lingo, try google, we could make a 99 page thread explaining it all.

well to be honest i dont really know what i want to do. i just want an increase of size and strength i want to look huge. and i heard to achieve that was by power lifting. correct me if im wrong though.

[thenextcutler]

well to be honest i dont really know what i want to do. i just want an increase of size and strength i want to look huge. and i heard to achieve that was by power lifting. correct me if im wrong though.

sounds like you want to bodybuild. body building is all about looking good. Power lifters can be smaller than bodybuilders and even have beer guts but they are stronger

[Rastapopolous]

IMO 5 days/week in the gym is not ideal for a newbie.

Try sticking with 3 days/week until you've built yourself a good base of knowledge & strength.

You could do something like this to build up a good base:

Monday - Push (bench presses, overhead presses)

Wednesday - Heavy Central Nervous System training (squats, deadlifts, shrugs)

Friday - Pull (chin ups, rows, lat pulldowns)

[Monster87]

That's definitely more of a power lifting routine, but it also will work well for a beginner. I say go for it.

[SuperLift]

Im not skilled in powerlifting ether, Bodybuilding is more my thing. Personally thats what I would go for and keep your reps from 8-12.. Powerlifting could be dangerous if you dont know proper form

[cristina01]

Thanks for this wonderful piece of information information. But i have an issue with exercise, i tend to gain weight when i start a hectic regime. What am i doing wrong?
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workout routines

[SuperLift]

is it muscle gain??

[shellykane]

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[ussmith123]

Hi,
Thanks for this wonderful piece of information information. But i have an issue with exercise, i tend to gain weight when i start a hectic regime. What am i doing wrong?
Smith.
Workout Routines