Routines and Advice *updated*

[-Volume]

Noob here, age: 18, weight: 310, height: 6'4. I made this routine because the sticky ones weren't for me. My goal is to lose weight but I believe I eat enough to gain some muscle mass so when I do lose the next 60-70 pounds I will have something to show for it. For a more in-depth reason why I didn't choose the sticky ones and made my own please read here: http://forum.bodybuilding.com/showth...hp?t=127254053

Otherwise this is what I plan to start this Monday:

Monday - Back / Shoulders / Traps / chest
Warm up: 20 minute cardio on treadmill, 2.8MPH-3.3MPH
Machine Shoulder (Military) Press 3x8x70
Butterfly 3x10x60
Machine Bench Press 3x10x???
Wide-Grip Lat Pulldown3x10x50
Smith Machine Upright Row 3x10x???


Tuesday
Rest day OR 45 minutes cardio on treadmill, 2.8MPH


Wednesday - Arms
Warm up: 20 minute cardio on treadmill, 2.8MPH-3.3MPH
EZ-Bar Curl 3x8x40
Overhead Cable Curl 3x8x25eachhand (never done this befor but will give it a try and see if I like it).
Cable Rope Overhead Triceps Extension 3x10x40
Triceps Pushdown 3x10x???



Thursday
Rest day OR 45 minutes cardio on treadmill, 2.8MPH

Friday - Legs
Warm up: 20 minute cardio on treadmill, 2.8MPH-3.3MPH
Seated Calf Raise 4x10x160
Smith Machine Squat 3x8x??? (will test what I can handle, I assume much less than what I can do on the hacksquat machine)
Leg Press 3x10x??? (will have to test, never done one befor)
Leg Extension 3x10x70-80-90 (depending on how my legs feel after the other exorcises, I have a feeling my legs will be dead so might just skip these on days I don't decide to do them first).

All suggestions are welcomed though. Why so many smith machine exorcises? My gym has concrete floors and very little to work with. There isn't any real excuse to not doing bench presses other than I rather do them on the machine, alot safer in my opinion. I don't have a spotter and don't want to ask for help.

[doctapeppa]

Noob here, age: 18, weight: 310, height: 6'4. I made this routine because the sticky ones weren't for me. My goal is to lose weight but I believe I eat enough to gain some muscle mass so when I do lose the next 60-70 pounds I will have something to show for it. For a more in-depth reason why I didn't choose the sticky ones and made my own please read here: http://forum.bodybuilding.com/showth...hp?t=127254053

Otherwise this is what I plan to start this Monday:




All suggestions are welcomed though. Why so many smith machine exorcises? My gym has concrete floors and very little to work with. There isn't any real excuse to not doing bench presses other than I rather do them on the machine, alot safer in my opinion. I don't have a spotter and don't want to ask for help.

At your weight it doesn't matter. Do whatever you think is fun and what you'll stick to. Try different things. The workout you posted is not very good but if it's that or nothing, then do that. I lost my first 60 or 70 lbs doing a workout similar to this that the silly trainers at LA fitness had me doing. Whatever you do at this point will work. When you want to get serious with weights then start with one of the ones from the first post of this thread. Your diet is going to be 90% of this game anyways. Quit reading the weights section here and go over to nutrition that's what you need more than anything IMO.

Now, for some criticism. Stop reading here if you are weak but I had to say it.

Why in the world are you making excuses? You aren't going to transform your life and make a permanent change if you keep making excuses. There are like 20 exercises in the beginning of this thread, damn good ones, and you already found a reason to not do ANY of them. You will be successful with your body transformation/weightloss/lifestyle change when you stop making excuses! Suck it up and do what you gotta do.

Good luck. It's not easy.

[WH1992]

good stuff

[-Volume]

I'm gonna start this tonight from OP first post

A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

Am I really only doing 4 exorcises each day for 2 body parts?

[doctapeppa]

I'm gonna start this tonight from OP first post



Am I really only doing 4 exorcises each day for 2 body parts?

Well, yes, but three of those exercises each day are big compound movements that use alot of muscles. This isn't an easy workout. You should make good progress with this one. Do it!

[-Volume]

Well, yes, but three of those exercises each day are big compound movements that use alot of muscles. This isn't an easy workout. You should make good progress with this one. Do it!

Thanks alot I tried it tonight and really enjoyed it. I ran into 2 problems though which I need some advice on (normally when it comes to noob questions I search first but I don't know how to phrase this):

When I was doing E-Z bar curls I started with 35 pounds, two 10 pound plates and the E-Z bar was 15 pounds. I failed early in my 3rd set, does this mean that every week I should keep trying to make it through all my sets befor I start adding weight?

Also I did some seated cable rows for lats and I started at 60 pounds, finished my set, started at 70, did my set and tried to go to 80 and failed. I was wondering if I should start at the highest I can go and work down? Like 80 first, then 70, then 60 I think you guys call it pyramiding. Should I only do this on certain exorcises or is it okay to do it on all of my exorcises? My goal is to add mass and I keep all my exorcises in 8-10 rep range. Would pyramiding down hurt my mass gain?

[doctapeppa]

Thanks alot I tried it tonight and really enjoyed it. I ran into 2 problems though which I need some advice on (normally when it comes to noob questions I search first but I don't know how to phrase this):

When I was doing E-Z bar curls I started with 35 pounds, two 10 pound plates and the E-Z bar was 15 pounds. I failed early in my 3rd set, does this mean that every week I should keep trying to make it through all my sets befor I start adding weight?

Also I did some seated cable rows for lats and I started at 60 pounds, finished my set, started at 70, did my set and tried to go to 80 and failed. I was wondering if I should start at the highest I can go and work down? Like 80 first, then 70, then 60 I think you guys call it pyramiding. Should I only do this on certain exorcises or is it okay to do it on all of my exorcises? My goal is to add mass and I keep all my exorcises in 8-10 rep range. Would pyramiding down hurt my mass gain?

Typically, If a routine calls for 3 sets of 5-8 reps you want to be close to 8 reps on all sets before increasing the weight on the following workout. 8,8,7 would probably be ok for an increase in weight as would something like 8,7,7. It's up to you.

These workouts are not pyramiding and they are not increasing. They are "sets accross" meaning you are doing 3 sets of the same weight. If you want to do them another way that's probably ok. Do whatever you want. Try it out and see what works for you. I like Pyramid sets myself, but I can't say that they are better or worse than sets across or ramping or whatever else.

Also, the workout you posted is 5-8 reps and it's not the same if you do it with 8-10 reps. So your mileage may vary.

[Quzah]

the Madcows 5x5 link doesn't work.

[doctapeppa]

the Madcows 5x5 link doesn't work.

Try this one:

http://stronglifts.com/madcow-5x5-training-programs/

[Quzah]

Try this one:

http://stronglifts.com/madcow-5x5-training-programs/

Thank You

[-Volume]

Really enjoying the routine I picked up from the first page. Tomorrow is leg day and I'm kinda nervous to squat. My leg routine will be: Squats, leg extension and leg press with heavy seated calf rises. I could throw in the hack squat machine but I don't believe it's necessary.

Can someone please tell me the order I should be doing my exorcises? Since the squat the holy grail here I figured I should do it first. What comes after though, leg presses or leg extentions? I've never done leg presses befor but I have a feeling my muscles will be shocked by this new exorcise and really benefit from them, however I feel like I benefit greatly from leg extensions that I don't want to be too weak to do some heavy ones by the time I'm done squatting and leg pressing. Can I get some opinions?

[tweedbrah]

Since the squat the holy grail here I figured I should do it first.

Squats aren't an obligation, you mentioned your gym has a hack squat machine, your routine could go something like this

Leg extensions
Leg presses
Hack squats
Leg curls
Stiff-legged deadlifts
Calf raises

[JonniDarko]

Hi,
Thanks for the info.
With the exercises above, do i increase the weight with each set. Also which one of the above would suit me. I am 39yrs and now on the fat side. I have started training again after a 9 year break due to a problem with my diaphragm. I have been back at the gym for 4 weeks and have work hard on the weights for two weeks now and am over that painful barrier. I used to squat 160kg on my 4th set, 8 reps and this week i did 110kg which really surprised me. Also which workout will gain me size, strength and shape my body/waist .
Sorry if my questions seem simple but i never learnt anything about BB, i just used the gym and watched what other people did.

Thanks in advance.

[doctapeppa]

Hi,
Thanks for the info.
With the exercises above, do i increase the weight with each set. Also which one of the above would suit me. I am 39yrs and now on the fat side. I have started training again after a 9 year break due to a problem with my diaphragm. I have been back at the gym for 4 weeks and have work hard on the weights for two weeks now and am over that painful barrier. I used to squat 160kg on my 4th set, 8 reps and this week i did 110kg which really surprised me. Also which workout will gain me size, strength and shape my body/waist .
Sorry if my questions seem simple but i never learnt anything about BB, i just used the gym and watched what other people did.

Thanks in advance.

The above routines are done as "sets across". Meaning you use the same weight for each of the work sets which should be your heaviest.

If you used to squat 160 kg then you know all about this game. Make sure you squat all the way down, though, form is more important than weight. If you ask me which of these programs to choose I would definitely choose Starting Strength. Especially, since you like to squat.

http://startingstrength.wikia.com/wi..._Strength_Wiki

Edit: Oh and.. All of these workouts will get you size, strength and shape as long as your diet is in check. Also, don't learn from people in your gym. The huge majority of people in gyms don't have a clue what they are doing. Best advice: Read "Starting Strength by Mark Rippetoe" and then read it again when you are done the first time. Then read these forums a bit as there's some good stuff in here too.

[JonniDarko]

Thanks for your time Frankie, Its much appreciated.

[JonniDarko]

Oh I forgot to ask that would a smith machine be OK to use for squats as thats the only thing they have that i can do heavy squats on.

[mike5057]

Hey guys, I kinda need advice, I'm currently 6'0-1 145 with 9% bf, I need to bulk...
I'm not a newb in working out, i just havn't hit the gym in a couple months =P
Im starting a 4-6 month bulk soon

i have super fast metabolism so my diet is really high in calories, but healthy

I'm trying to decide what routine to go with, I have time to workout up to 4 times a week 45 min - 1 hour a workout

Im currently thinking of a simple mass building routine OR rippetoe but will consider other routines depending on your advice

[doctapeppa]

Oh I forgot to ask that would a smith machine be OK to use for squats as thats the only thing they have that i can do heavy squats on.

No.

Here is what Rippetoe says about using Smith Machines

"No.

Machines of any sort are not used in this program. The basic fundamentals of balance are not learned on machines, the overall neural response is lesser, and the muscular stimulation is ultimately less.

More advanced trainees can and probably should incorporate useful machines into their training for various reasons. Machines have no place in the training of a novice, however.

If you've already been defeated by the barbells, then don't bother with this program. If you want to use machines as a novice, then go get a membership at Curves or Bally's and do whatever the trainer there tells you to do. "

Hey guys, I kinda need advice, I'm currently 6'0-1 145 with 9% bf, I need to bulk...
I'm not a newb in working out, i just havn't hit the gym in a couple months =P
Im starting a 4-6 month bulk soon

i have super fast metabolism so my diet is really high in calories, but healthy

I'm trying to decide what routine to go with, I have time to workout up to 4 times a week 45 min - 1 hour a workout

Im currently thinking of a simple mass building routine OR rippetoe but will consider other routines depending on your advice

If you are even considering Rippetoe's progeam then do it. You will not be disappointed. Do it as written, don't add crap to it and you will gain strength and size. Better yet, read the book. Alternatively, any program from the first post in this thread will get you strength and size as well.

[jstmyluck1]

A favorite of mine that hits each bodypart twice per week.

ive done this for about a month now and its fantastic. Btw is it ok to add more reps im thinking of having 8-12 rather than 5 for squats ,press and deadlifts

[MadMuscleMania]

I hope this will help beginners and first time readers and also some intermediate lifters who are looking for a new routine.

First a few basic points to consider.


1/ Don't copy the workout routines of advanced guys that are already big, and strong.

All the best with your training and in reaching your goals.

Im with you all the way Friend. Someone later in the thread went onto talk about the stupidity of the 7 days a week Chest and Arms workouts that uneducated Gym Oinks love to implement. Me - im with you. its all about learning good form, exercises that work and Not Copying The Workouts Of The Pros! Thats whole different ball game. I didnt even start seeing huge gains until i decided ot get serious about Legs. Nice little article sums things up pretty neatly re Quads etc - http://madformuscle.com/strengthening-quadriceps
Keep up the great work. Thorough and informatively researched.

[tdenb002]

If I am trying to gain mass, would it be better to do a lot of exercises for one muscle group or just focus on one or two exercises?

[humbledude]

I saw no one doin 5 days routine (chest,back,tri,bi,shoulder) except me.I have gained a lot in 6months with this.Whats wrong with this routine?

[doctapeppa]

I saw no one doin 5 days routine (chest,back,tri,bi,shoulder) except me.I have gained a lot in 6months with this.Whats wrong with this routine?

Nothing wrong with it, assuming that you have the time to go to the gym that often and a lot of people don't. Personally, I think that a whole day at the gym for biceps and another day entirely for Triceps is a waste of time. But hey, if it works for you, then keep it up.

[alkaid14]

this is the first time i hit the gym..

5'5
185-156 lbs (6 mos)
26 yrs old

A
squat (40 went up to 150)
standing over head press (10 went up to 60)
bent over row (20 went up to 90)

B
squat (40 went up to 150)
bench press (20 went up to 90)
deadlift (50 went up to 200)


ex monday A, wednesday B, friday A, and so on..

all exercise: 3 sets and 8 rep
about my diet I eat evrything, no restrictions. But in moderation.
am i successful?

i hate my program now because im sick of doing it over and over again..

now my question is what weight should I lift, if I follow the 5x5 program?

[humbledude]

Nothing wrong with it, assuming that you have the time to go to the gym that often and a lot of people don't. Personally, I think that a whole day at the gym for biceps and another day entirely for Triceps is a waste of time. But hey, if it works for you, then keep it up.

feelsgoodman. after ur reply.
I alway have time to go to the gym.Actually i look forward to it.I am kind of obssessed. lol

[Adi1992]

good post thx!

[k4mis]

thanks for the ideas for new training routine. On monday im going to start this workout so im going to report if it was right for me

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

[celtsoxpats]

What is "ham work?"

[doctapeppa]

What is "ham work?"

Hamstring isolation exercizes:

Romanian deadlifts, Glute-Ham raise machine, leg Curls etc...

[celtsoxpats]

Hamstring isolation exercizes:

Romanian deadlifts, Glute-Ham raise machine, leg Curls etc...

Oh, alright thanks man