Noob overwhelmed by info

cmccalli · 03-21-2009, 08:41 PM

I'm looking through all the threads here trying to find out what's best for me and I'm overwhelmed by all the information. I am 27 years old and played football in high school where I worked out hardcore almost every day. I'm familiar with how everything in the gym works, but it's been almost 9 years since I've worked out seriously and I'm looking to get back into it.

I am 5'8" 160 lbs with about 15-17% body fat. I'm looking to gain a substantial amount of muscle mass (10lbs or so over time), but also keep some toning. Pretty generic requests I suppose.

I've read that Ripptoe's program is pretty good for someone that is a beginner, but I also read that it's more for teenagers. Should I consider doing this or is there something better for my situation? What about bulking up and then cutting? Any suggestions are helpful. Thanks in advance!

rnsutton · 03-21-2009, 08:43 PM

Quote:

Originally Posted by cmccalli

I'm looking through all the threads here trying to find out what's best for me and I'm overwhelmed by all the information. I am 27 years old and played football in high school where I worked out hardcore almost every day. I'm familiar with how everything in the gym works, but it's been almost 9 years since I've worked out seriously and I'm looking to get back into it.

I am 5'8" 160 lbs with about 15-17% body fat. I'm looking to gain a substantial amount of muscle mass (10lbs or so over time), but also keep some toning. Pretty generic requests I suppose.

I've read that Ripptoe's program is pretty good for someone that is a beginner, but I also read that it's more for teenagers. Should I consider doing this or is there something better for my situation? What about bulking up and then cutting? Any suggestions are helpful. Thanks in advance!

With your stats I'd personally try and bulk to 170-175 than cut back to 160-165 for tone. At 5'8" 165lbs of muscle will prob look solid.

james0566 · 03-21-2009, 08:58 PM

Quote:

Originally Posted by cmccalli

I've read that Ripptoe's program is pretty good for someone that is a beginner, but I also read that it's more for teenagers. Should I consider doing this or is there something better for my situation? What about bulking up and then cutting? Any suggestions are helpful. Thanks in advance!

rippetoes progarm is good. its not just for teenagers but for any beginner type

rdferguson · 03-21-2009, 09:18 PM

Rippetoe's isn't a bad program, but I don't think it's the one for you [or any beginner, actually...or any teenager]. You don't usually start actual STRENGTH training [which is the focus of the program] until a long way down the track. For someone who hasn't trained in years, you will probably see results using a full-body program with the right dietary adjustments and the right genetics [which, being someone with a football background, you probably have]. I would have you doing something along the lines of squats/leg press, deadlifts, seated row, some form of chest press, lat pulldown, shoulder press, and maybe some core work, with a couple sets of 10 reps each.

cmccalli · 03-21-2009, 09:56 PM

Quote:

Originally Posted by rdferguson

I would have you doing something along the lines of squats/leg press, deadlifts, seated row, some form of chest press, lat pulldown, shoulder press, and maybe some core work, with a couple sets of 10 reps each.

Thanks, that sounds like something I'm more familiar with.

Keving01400 · 03-21-2009, 10:41 PM

I'd only stick with that formate for 2-3 weeks to allow your body to adjust to the stress. From there I'd move to a solid program like starting strength. Its a good solid program which will help ya out in the long run. Just because it may be simple in design doesn't mean it won't stress your body and won't give you gains. Don't over look it, whether your coming back from a 9 year "break" or 4 years in training.