Going to the Gym

ArtemisEntreri · 04-27-2006, 04:14 AM

Hey guys
Along with my PE efforts, I have a strong desire to go to the gym and begin working out. Not only for improved appearance, but because my family is plagued with health issues and I want to have a long happy life of PE.

I know several of you work out and I was wondering if you had any suggestions on designing a good routine for an absolute beginner. Heres what I had in mind:

Monday- Weights- Chest and Triceps
Tuesday- Cardio
Wednesday- Weights- Back and Biceps
Thursdays- Cardio
Friday- Weights- Shoulders and Legs
Saturdays- Cardio
Sundays- Rest

Sound Effective?
Thanks

10 · 04-27-2006, 04:17 AM

Sounds very effective. If you're just beginning, make certain and use light weights until your body gets used to the "abuse". Personally, I would do legs on it's own separate day because legs are a bitch to work, but it's strictly your choice.

ArtemisEntreri · 04-27-2006, 04:20 AM

Thanks for the feed back 10. Based on what I know of anatomy, I tried to use muscle groups that often work in conjunction. You get a really good synergy, I would think. Legs are a bitch, but I grouped them with shoulders because any weight supported by the shoulders usually has an intrinsic link with the legs.

happy stud · 04-27-2006, 04:24 AM

I do upper body - chest, arms, shoulders on Mondays and Thursdays. I do lower body - legs and back on Tuesdays and Fridays. Like 10 said just go slow for the first few weeks so your muscles will get used to the workout your now giving them. And 1 other thing man if you really want to either get big or get strong - use weights. Those fucking machines are for women.

88man · 04-27-2006, 07:36 AM

I would say that you might not want to do chest and tri's on the same day as you WILL NOT get the best workout for your muscles. So try and do chest and back on the same day. I might even suggest that you do your Bi's on a day by themselves, because bi's are the most time consuming muscle group to hit effectively. I agree with happy stud about the machines. The only ones that are really effective are the lat machines and the double pulley machine, used to do cable crossovers...ect. I have developed an effective workout routine for my friends, and could develope one for you if you'd like. Just tell me what you are wanting to accomplish ( strength, size, getting cut....).

zack1 · 04-27-2006, 08:49 AM

hey all
AE....that's nearly the same workout as i do,,we must have read the same training books lol ...the only difference is on WED i do shoulders & back and on FRI i do biceps & legs ...its a good workout either way,but you will be able to put into your biceps if you dont train another upper body muscle on the same day...

takecare all

SonicCelt · 04-27-2006, 07:15 PM

Looks like a pretty good way to start. I like chest/tri's, back/bi's same day as well. If you make sure you work chest first you pre-fatigue your triceps so when you do triceps they get cooked which is okay because they will recover fast being a small muscle group, same with back/biceps. I would slpit the legs/shoulders day though. You will either spend too much energy on legs to do a good shoulder or visa versa. Remember your shoulders are 3 parts-anterior, medial & prosterior delts or 4 if include traps. If I did that I would be 4 or 5 hours in the gym.

That's why I typically do legs by themselves...........again, they're a bitch to do! And, sometimes, I'll even split up my leg routine......do half one day and the other half the next.

wantItThicker · 05-05-2006, 08:16 PM

Hey 88Man or Sonic how about some suggestions for improving my workouts?

I am pretty happy with my torso, have always had a great chest and abs and decent back. Shoulders are ok too, but I have a real problem gaining mass in the arms and legs.

If you'd like more details on my current workout, PM me. Great to get some advice on that.

happy stud · 05-06-2006, 02:13 AM

Quote:

Originally Posted by wantItThicker

but I have a real problem gaining mass in the arms and legs.

Hey wantitthicker we have a saying down here. Strength before size. If you want more mass you have to keep pushing those muscles to handle heavier weight. If you want more size, irregardless of which muscle you want to get bigger you have to do more weight and less reps. You dont see guys benching 300 lbs having 10 inch arms do you?

Do a light warm up then a little heavier warm up then do about 5 sets of heavier weights. Do the first 3 sets with as heavy of a weight as you can handle and do 8 reps in each of those 3 sets. That 7th and 8th rep have got to be killing you now. Then the last 2 sets add just a little more weight and do those 2 sets with 5-6 reps. You may have to get a spot to make sure you get those last reps. If you aint struggling and feeling a helluva burn then you dont have enough weight.

Only do this heavy workout once a week. The other day go light. Do a couple of warm ups and then about 4-5 sets with 8-10 reps with much lighter weight. Dont go heavy every workout or you will over train and also might pull a muscle then you will fuck up your routine for a few weeks.

Mazter · 05-06-2006, 03:06 PM

Sorry guys, I didn't read all the posts. But I just wanted to mention not only to concentrate on the workout. The setup you have seem good, except the chest/triceps and back/biceps. I usually do the opposite.

Working out is probabilly only 40-50% of the job. Then concentrate much of your time to getting your dinners right and eat at least about 5 times daily, that is if you want to gain muscles. Prefferably 2-3 "dinners".

Then you must not neglect the sleep, get a good nights sleep.

10 · 05-06-2006, 03:23 PM

Quote:

Originally Posted by Mazter

Sorry guys, I didn't read all the posts. But I just wanted to mention not only to concentrate on the workout. The setup you have seem good, except the chest/triceps and back/biceps. I usually do the opposite.

Working out is probabilly only 40-50% of the job. Then concentrate much of your time to getting your dinners right and eat at least about 5 times daily, that is if you want to gain muscles. Prefferably 2-3 "dinners".

Then you must not neglect the sleep, get a good nights sleep.

It should also be mentioned that by "5 dinners" it's not meant to run to Burger King or KFC 5 times per day. You've also got to eat quality food.......not crap.

Überschwanz · 05-06-2006, 04:23 PM

Quote:

Originally Posted by 10

It should also be mentioned that by "5 dinners" it's not meant to run to Burger King or KFC 5 times per day. You've also got to eat quality food.......not crap.

Aww 10, what do you mean you don't like a big bucket of Kentucky Fried Crap?

RIP_2pac · 05-06-2006, 06:33 PM

You could actually go to a bodybuilding forum and learn everything you need to know about making yourself a lifting routine , eventually you will have to change your routine up a little to avoid hitting plateaus anyway

www.musclechemistry.com

just remember dont get impatient with your gains take your time in the gym and work hard. Always use correct form!!!!.

take in 1.5-2g of protein per lb of your bodyweight , eat 300-500 carbs a day. Take in 4000-5000 calories a day.. Eat clean food dont go out to eat at mcdonalds or KFC , burger king. Stay away from the soft drinks and drink 1-3 gallons of water a day. Preferably distilled water , but if you drink distilled make sure you dont go over 3 gallons a day because drinking too much water will cause your cells to expand cause they will absorb the water.

Also try to avoid foods with the top 5 ingredients are - Sugar , High fructose corn syrup , enriched wheat flour or enriched white flour , alot of saturated fat , and hydrogenated oil.

Anything that you buy that says enriched on it , all that means is that they took out some of the good stuff to put bad stuff in it , like enriched whole wheat bread , they took good whole wheat bread , and took out alot of the minerals and vitamins from it and put in bad stuff like hydrogenated oils which are bad for you

Olive oil is good for you , garlic , tomatoes are full of antioxidants , a good thing to do with tomatoes are to eat atleast 5 tablespoons of tomatoe paste a week

Spinach is a good food too eat also as you already knew it helps your eyes alot it even protects you from macular degeneration which will make you go blind

Anytime you eat nuts , make sure they are not roasted , ... Roasted almonds are bad , the oils in the almonds when they are roasted turn into hydrogenated oils which are bad for you

pomegranates are very good for you , they significantly reduce and help the effects of cancer and chanced of getting cancer , especially prostate cancer.. They are FULL of antioxidants

10 · 05-06-2006, 07:44 PM

Quote:

Originally Posted by Überschwanz

Aww 10, what do you mean you don't like a big bucket of Kentucky Fried Crap?

Don't get me wrong Ube, I dig that crap food..........I just choose not to eat it! A Big Mac and a large fry..........oh man is that good! Then, I lay back and listen to my waste line expand!

dirk diggler · 05-06-2006, 07:45 PM

I eat a lot of protein foods and supplements.

My dad had a huge bench when he was my age, so im guessing that why I maxed out at 315lbs. Im only 5'9 and about 165lbs. But Im pure muscle except for a few rolls here and their in the stomache region. I need to lose five more pounds in the stomache area.

DD

10 · 05-06-2006, 07:47 PM

Quote:

Originally Posted by dirk diggler

I eat a lot of protein foods and supplements.

My dad had a huge bench when he was my age, so im guessing that why I maxed out at 315lbs. Im only 5'9 and about 165lbs. But Im pure muscle except for a few rolls here and their in the stomache region. I need to lose five more pounds in the stomache area.

DD

Hey DD, if you figure out how to lose weight in the stomach area, clue me in ok??

RIP_2pac · 05-06-2006, 10:20 PM

Its all about diet , and exercise ... probably 65% diet and 35% exercise. Eat about 800-1000 less calories , cut your carbs about 100g , try to raise your protein to 100g more if possible , Do more cardio , and drink more water... along with your workout , do cardio 3 times a week and work your abs 2 times a week instead of 1 if your working them 1 now. Just work your abs 72hrs apart from each other

happy stud · 05-06-2006, 10:35 PM

Why in the hell has this thread turned into a damn nutrition thread? Back in post #8 wanitthicker asked how he could get bigger arms and legs. It seems like with the exception of my post everybody else is writing what to eat and not to eat. Sure nutrition is important but he can eat and not eat all the shit that ya'll say and still not gain any size. He needs to hit those weights hard!

10 · 05-06-2006, 11:28 PM

Quote:

Originally Posted by happy stud

Why in the hell has this thread turned into a damn nutrition thread? Back in post #8 wanitthicker asked how he could get bigger arms and legs. It seems like with the exception of my post everybody else is writing what to eat and not to eat. Sure nutrition is important but he can eat and not eat all the shit that ya'll say and still not gain any size. He needs to hit those weights hard!

Stud, calm down dude. We all understand what gaining size entails, we're just trying to give advice on nutrition and diet. Hitting the weights hard doesn't just give you the size.......there are other variables that have to be addressed.

happy stud · 05-07-2006, 01:20 AM

Quote:

Originally Posted by 10

Hitting the weights hard doesn't just give you the size.......there are other variables that have to be addressed.

Sorry man but I disagree. I see people all the time eating all this health food shit and my dick is bigger than there arms. If a person thinks all they have to do is eat right and just do a half ass workout then they will never get big. Of course diet is important but Im just answering the guys question as to how he can get bigger arms and legs. Ya'll are trying to out jerk each other off with all this nutrition shit when what the guy needs is to be told to hit those weights real hard to accomplish what he asked us to help him with in the first damn place.

want8 · 05-08-2006, 02:28 PM

I agree with both points. You guys need to listen to yourselves. You are both talking about the same thing. You do have to hit the weights, but you also have to eat right. If you want to bulk up and gain mass, take in a healthy diet but you may also need to increase your carb intake. Eating things such as Pasta, Rice, etc. But if you are going to eat more carb food you surely have to work out, and, you also need to have a good cardio routine along with the workout, treadmill, stair climber, etc.

10 · 05-08-2006, 03:54 PM

Quote:

Originally Posted by want8

I agree with both points. You guys need to listen to yourselves. You are both talking about the same thing. You do have to hit the weights, but you also have to eat right. If you want to bulk up and gain mass, take in a healthy diet but you may also need to increase your carb intake. Eating things such as Pasta, Rice, etc. But if you are going to eat more carb food you surely have to work out, and, you also need to have a good cardio routine along with the workout, treadmill, stair climber, etc.

I'm going to make an addendum to this post want8, if it's size you're wanting to achieve, heavy weights, good diet and cardio (in moderation). I'm actually working on this right now. I want to gain a little more in overall size so I'm hitting the weights harder and pulling back on the cardio. I still do it, just no where near as intense as I was.

sikdogg · 05-08-2006, 05:24 PM

Quote:

Originally Posted by happy stud

Hey wantitthicker we have a saying down here. Strength before size. If you want more mass you have to keep pushing those muscles to handle heavier weight. If you want more size, irregardless of which muscle you want to get bigger you have to do more weight and less reps. You dont see guys benching 300 lbs having 10 inch arms do you?

Do a light warm up then a little heavier warm up then do about 5 sets of heavier weights. Do the first 3 sets with as heavy of a weight as you can handle and do 8 reps in each of those 3 sets. That 7th and 8th rep have got to be killing you now. Then the last 2 sets add just a little more weight and do those 2 sets with 5-6 reps. You may have to get a spot to make sure you get those last reps. If you aint struggling and feeling a helluva burn then you dont have enough weight.

Only do this heavy workout once a week. The other day go light. Do a couple of warm ups and then about 4-5 sets with 8-10 reps with much lighter weight. Dont go heavy every workout or you will over train and also might pull a muscle then you will fuck up your routine for a few weeks.

i totally agree... I like working out each bodypart twice a week, once real heavy and the second time fast and light. This is the formula that Louis Simmons at Westside Barbell follows and he's got some of the strongest guys in his stable. Can't go wrong with this...

I also like doing DC's Rest-Pause training to go beyond failure as well as HST. There are many ways to skin a cat... but without propper nutrition, all the training in the world will do nothing. The opposite is also true in that the best diet is worthless in getting you bigger if you don't train hard. I believe that diet is 50%, training is 40%, and supplementation is 10%. And when i say supplementation, i don't mean anabolics.

88man · 05-08-2006, 07:09 PM

wantItThicker: The answer to your question has been answered very good, But i will add a little of my advice. To get the size you want your diet plays a big role as does how you workout. You need to consume somewhere between 3000 to 5000 calories a day depending on your body weight. Like a very skinny person would need 5000 and an average person or muscular person may need about 3500 calories to add size. Get atleast 1.5 grams of protein per pound of body weight. This is ideal for adding muscle and maintaining muscle. 6 meals of clean food as was previously suggested: protein, carbs, fats, oils.

Working out for bigger arms: Do heavy weights for mass on your arms. Eample of standing straight bar curls..
Warm up:10-12 reps light weight.
1st set: moderate weight of 8 reps.
2nd set: Heavier weight of 8 reps.
3rd set: Even heavier weight and drop reps to 6.
4th set: heaviest weight and perform 5 reps.

Understand that your form is almost the most improtant factor in determining how your muscles develop. Keep your elbows at your side. Keep the negative part of your repatitions to a 5 second count. When contracting squeeze your muscles at the top(flex)! Dont swing your torso! This can lead to injury and keep your biceps from getting full development.

Remember that your tri's are what make your arms look massive. Perform: Over-head dumbell extensions= mass.
Close-grip benchpress: =mass
Weighted dips= mass
These basic movements will add mass to your arms/triceps.
Get on those triceps to get huge arms! Get some creatine, protein, and a Nitric oxide supplament/L-arginine. Do all your main sets of an exercise with 6-8 reps. 8 reps is ideal for adding strength and mass and define them a little.

happy stud · 05-08-2006, 10:35 PM

Hey sikdogg we should have asked wantitthicker how old he is. Im not arguing with any of ya'll about nutriation but if hes a young guy he probably has a fast metabolism and even though you still kinda need to watch what you eat if hes young he can get away with not so good eating habits compared to older fuckers like JonPop.

I know this skinny little fucker that likes to drink carrot juice and celary juice and eat shit like that and I bet his damn arms arent 13 inches. So these guys have got to push some real heavy ass weight if they want some size.

sikdogg · 05-08-2006, 11:10 PM

I know what you're talking about stud... to grow big, you have to lift big and eat big. Celery juice just won't cut it...

10 · 05-08-2006, 11:51 PM

Quote:

Originally Posted by sikdogg

I know what you're talking about stud... to grow big, you have to lift big and eat big. Celery juice just won't cut it...

Celery juice just sounds nasty!

Give me some dead cow!