Help this newbie please! about my routine

[AbdielMaiden]

Hello, first off I'm sorry for my english then I'd like to say that i used to be fat on 2007 and then i got fit, on 2008 I was a lazy bastard and didnt grow up so my purpose for this 2009 is get some muscle, not like ronnie coleman but i want to look nice

This is what I already got:
NO-xplode
Cell Mass
Whey protein
A diet

Stats:

Weight: 162 LB
Height: 1.81 Meters
Age: 20

So here's where i need help, I'm a total noob for routines so
which routine should i do? i heard 3-4 days per week routines are the best for muscle building is this true? also I don't know which group of muscles i should workout each day so what's the best combination? How much cardio for a day? should I drink the supplements all days or only training days?

Please guys I know this is the best bodybuilding forum I'd appreciate some help

Thanks in advice

Edit: i forgot to add that i've been training since April 07, basically i never took my workout seriously that's why I'm asking for help

[A-Train]

Hey man, didn't look like many poeple were helping you out. What type of equipment do you have access to? What are your goals for lifting....adding mass, leaning out, etc. Specific areas you want to target over others?

[Clarko]

Originally Posted by AbdielMaiden

Hello, first off I'm sorry for my english then I'd like to say that i used to be fat on 2007 and then i got fit, on 2008 I was a lazy bastard and didnt grow up so my purpose for this 2009 is get some muscle, not like ronnie coleman but i want to look nice

This is what I already got:
NO-xplode
Cell Mass
Whey protein
A diet

Stats:

Weight: 162 LB
Height: 1.81 Meters
Age: 20

So here's where i need help, I'm a total noob for routines so
which routine should i do? i heard 3-4 days per week routines are the best for muscle building is this true? also I don't know which group of muscles i should workout each day so what's the best combination? How much cardio for a day? should I drink the supplements all days or only training days?

Please guys I know this is the best bodybuilding forum I'd appreciate some help

Thanks in advice

Edit: i forgot to add that i've been training since April 07, basically i never took my workout seriously that's why I'm asking for help

If you have access to a squat rack and barbells try a basic mass routine like rippetoes http://forum.bodybuilding.com/showthread.php?t=998224 and take a look at this http://forum.bodybuilding.com/showth...hp?t=107853341 There's alot of good stuff on the ultimate workout sticky, but some of it is very advanced and not good at adding mass. Upper lower splits are good too. Or a push pull split. To get like Ronnie Coleman it takes a long time, some great genetics, dedication, knowledge, and roids. Don't worry about becoming like that, the most effective programs are the most effective programs simply put.

[AbdielMaiden]

Thanks alot guys, I was wondering about which routine from the sticky should I follow and I can't decide btw 12 week program or OVT, like i mentioned before i want more muscle (I'm not skinny type person) but I would like more

Isn't rippetoes for begginers? or it's good if i want muscle

Thanks again

[AbdielMaiden]

I've been reading many threads and I think I'll go for the OVT workout hope it works, what do you guys think? it's good? I want some full-body volume

[A-Train]

Rippetoes is a good program especially for those looking to add mass in short order. It doesn't get too cute and relies on heavy compund exercises. I have never done it but would recommend something alond those lines that emphasizes heavy compound lifts. Bench, squats, military presses, deadlifts and and rows are all proven mass builders that work numerous bodyparts at the same time. Never worry if your routine isn't followed by the "pros" in magazines or guys in the gym. Look, when I went to the gym (I train at home now), I would see young guys in there training chest and bis 3 times a week and stuf like that. Build your foundation in strength now and then tweak as you find what works and what your body responds too.

Make sure you are eating too. All the supps in the world are great but they are called "supplement" for a reason. If you aren't getting high amounts of real carbs and protein from whole foods, you missing out on 90% of the puzzle. You have to eat right or your time in the gym will be wasted and you won't get the results you desire. Do you really need NO-Explode, or do you want to use it because everyone else is? Make sure you have a good whey protein based shake obviously and maybe some bars to eat throughout the day but go sparingly on the supps at first and spend you money on food...and lot of it.

[AbdielMaiden]

Thanks for the tips bro I'll follow that for sure

[Clarko]

Originally Posted by AbdielMaiden

I've been reading many threads and I think I'll go for the OVT workout hope it works, what do you guys think? it's good? I want some full-body volume

The reason rippetoes is made for begginers is because alot of begginers get sucked into other programs that suck and rippetoes is laid out, easy to understand, and gives you a solid base of muscle to expand on. I know some real advanced people that do rippetoes with some accesory work added in like some calf, trap, ab, and arm work. OVT has alot of advanced exercises and I really think it's for the advanced lifter. No matter what you do, you will get bigger though. If you think you can stick with OVT and have good form with all of the exercises you'll be using do it, but I still stand behind rippetoes or another compound lift program like 5x5.

[chrisjl84]

hey man... I am defineately not what you would call in body building shape, ive been working on it for less than a year now, and still have a ways to go, but I did have a good friend who was a bodybuilder training me! I saw one of the guys mention eating being the most important thing you can do, and he is absolutely right!!! You want to eat about every two hours, and adjust your diet to what it is you are trying to do.... which is build mass, so you want to carb the hell up!!! Healthy carbs though! Look at it as what your doing is driving a car. Well you need fuel to get anywhere right? Food is your fuel, It boosts your metabolism and keeps you energetic, so when you do hit the weights, your in build mode!!! I have taken the N.O. Explode and other BSN supplements and think that they are just about as good as you can get, but I still agree with the other fellow. Food and protein are the most important things!!!! As Far as a routine goes, Go on the web and just do some research, or pick up some bodybuilding mags, or Muscle and Fitness mags, almost guaranteed to be a routine in there suitable for you!!! GOOD LUCK!!!!!

[Clarko]

Originally Posted by chrisjl84

pick up some bodybuilding mags, or Muscle and Fitness mags,

I agree with everything you said but that. 90 percent of the current bodybuilding and fitness mags are full of programs with tons of isolation exercises and programs that would only get you somewhere if you were roiding and alot of them are owned by supp companies and all the articles are big advertisements for their products.

[AbdielMaiden]

Well, I usually buy men's health just for the food tips in there

[IceLifter]

Originally Posted by A-Train

Build your foundation in strength now and then tweak as you find what works and what your body responds too.

Totally right. Build strength and foundation. Big mass builders that beginners respond well to are squats, presses, and deadlifts because these are HUGE muscle groups. In the case of deadlifts, these are commonly overlooked by beginners (dunno why).

[Clarko]

Originally Posted by AbdielMaiden

Well, I usually buy men's health just for the food tips in there

yeah mens health isn't bad. You can probably find better stuff on here though.