The Beginner Workout Guide: Answers to Commonly Asked Weightlifting Questions

[toshicats]

I am currently doing:
Day 1:
Bench Press
Squats

Day 2:
Bicep Curls
Shoulder press

Day 3:
Deadlift/Tricep extensions

With regular increase of weight is this fine routine to get massive as quick as possible? If I repeat these 3 days and go to to gym everyday am I over-training or am I good with this? Do I need to mix up what exercises I am doing for these muscle groups, or can I stick with these as long as I increase weight? THANKYOU

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[LiftRightMeow]

I am currently doing:
Day 1:
Bench Press
Squats

Day 2:
Bicep Curls
Shoulder press

Day 3:
Deadlift/Tricep extensions

With regular increase of weight is this fine routine to get massive as quick as possible? If I repeat these 3 days and go to to gym everyday am I over-training or am I good with this? Do I need to mix up what exercises I am doing for these muscle groups, or can I stick with these as long as I increase weight? THANKYOU

Yea, that's fine. You could add more exercises/sets as soon as that no longer challenges you.

[gillG]

Awesome thread man, ive been reading this and its full of useful info!

[rugbyplayer12]

i can bench about 130 8 reps 4 sets. but when i squat i can only do about 155, is that too low should i be working on legs more? i do them about once every week. i can squat 155 but on the leg press machine i can do 2 45's on ea side. should i be squating that much too?

[7399martyn]

^your bench and squat is weak.

Do SS, squat 3x a week, do a pressing movement 3x a week.

[LiftRightMeow]

i can bench about 130 8 reps 4 sets. but when i squat i can only do about 155, is that too low should i be working on legs more? i do them about once every week. i can squat 155 but on the leg press machine i can do 2 45's on ea side. should i be squating that much too?

Depends on how long you've been lifting. If you're just starting out or are just really skinny that's fine for now, keep working on it and you'll get stronger. If you've been working out for a long time, then it's time to get a new routine and/or diet

[Simmo590]

very informative, printed so i can study it more!

[Zynus]

Amazing, thanks for this thread! +++++++++

[kakalo]

- I'm 5' 8"/173 cm tall, I weigh 183 lbs/83 kgs, I'll add pictures of myself later
- I want brock-lesnar-like silhouette
- I've trained for two months on Arnold's "Golden Six" without sit-ups

I'd like to train more for lats and traps. I don't like to train using dumbbells.

I've been thinking for this kind of program:

A
Barbell Full Squat (Wide) 4x10
Barbell Bench Press (Medium) 3x10
Elevated Cable Rows (Wide-Handle) 3x10
Behind The Neck Press (Wide) 4x10
Underhand Cable Pulldowns (Close-Grip) 4x10
Seated Calf Raise 3x20

B
Sumo Deadlift 3x10
Power Clean 3x10
Smith Machine Incline Bench Press (Medium) 4x10
Seated Calf Raise 3x20
Calf-Machine Shoulder Shrug 2x25

Three of four times at week:
Monday A
Wednesday B
Friday A
Sunday (or Monday) B

Is there too much of reps, moves or something or completely the wrong kind of exercises? I think that by doing G6 I don't get in that shape I want.

URL for picture (wanted silhouette): kuvaton.com/k/YxTR.jpg

[Maclover11]

Im new to bodybuilding and this was an absolutely great read for me. Thanks for posting

[Maclover11]

This is really good stuff

[bazz45]

I need help on training my biceps and triceps. I train my biceps & triceps 5 times a week and i want to know what im doing is right or not please reply. (bicep curl 5kg - 2sets of 10 (warm up) bicep curl 8kg - 2sets of 10 (warm up) (main (concentration curl 10kg - 3sets of 8-10 (bicep curl 13kg - 3sets of 10-13 (hammer curl 13kg - 3sets of 10 (barbell curl 30kg 2sets of 15-10

[Francis333]

^your bench and squat is weak.

Do SS, squat 3x a week, do a pressing movement 3x a week.

This.

[Ampersanderson]

Alright LeftRightMeow, I read your first 4 posts in this thread and the few replies people left afterwards, they left me a little confused since people were saying this and that weren't accurate etc. etc. It definitely seems thorough and I don't know why people are complaining that it's too long.

Anywho, I've been skinny my entire life until the past few years, I've gained some belly fat thanks to late night stops at the drive thru and alcohol consumption. I'm still pretty skinny shoulder-arm wise, nobody can really tell I have belly fat. I'm trying to kick all my bad habits which I can definitely do but I'm not ready to commit to a gym, the ones by my house are dumps and they're a little expensive. So basically my question is how effective can at-home workouts be with minimal equipment combined with jogging and the right diet? Can I start getting in shape with a pull up bar, dumb bells? Sorry if this has been asked before.

[Matmah]

Can i ask a question about traps?

Im on the gym with a friend and both of us have a very bad traps genetic, what type of exercises should we do to increase the muscle gain on that area?

[Bapsman]

I started lifting seriously and getting my diet in check about 3 months ago and im jsut wondering, after how long should i see serious bicep development ? Im 19 and it seems like no matter what i do my biceps dont seem to grow!

[OnceAKai]

Can i ask a question about traps?

Im on the gym with a friend and both of us have a very bad traps genetic, what type of exercises should we do to increase the muscle gain on that area?

Vertical Rows. Use a smith machine

[filpula]

good thread

[hamza201]

Sorry for questioning in between your post. But its a really Big mystery that;
What to do when my body shakes while working out some particular area? , Should i stop or let it go even if my posture is changed.?

[novalypse]

ill be using this

[Franke75]

Hey great post man. I learned alot. My question is.. Do i have to do all of this bulking and cutting? I used to be a fat kid and never worked out. I lost 60 pounds then got ino lifting. Ive made great gains but i wanna gain mass and stay lean. I cant eat excess calories without adding fat and i cant maintain calories and gain muscle

[hcgnexusinfo]

What are some of the exercises that you like?
Shoulders
- Military press, Arnold press, Lateral Raise, DB shoulder press, bent over low-pulley side lateral
Back
- Deadlifts, Bent over BB row, pullups, chinups, WG pullups, pulldowns, One arm DB row, T bar row
Chest
- BB Flat, Incline, and Decline Press, DB Flat, Incline, and Decline, Flyes, cable crossover
Triceps
- Close Grip Bench Press, Skullcrushers, Dips, Pushdowns
Legs
- BB Squat, Leg Press, Front squat, Leg Extensions, Seated and Standing Calf Raises, Leg Curls
Traps
- BB and DB Shrugs and Upright Rows
Forearms
- Wrist Curl over bench, Reverse BB curl, Wrist roller
Abs
- All weighted - Cable Crunch, Decline, Hanging Leg Raises, Knee Raise on parallel bars
Biceps
- BB and DB Curls, BB and DB Preacher Curls, Hammer Curls, Chinups

[SoccerMuscle5]

Good guide for beginners

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[stratlaxer]

Height: 5 foot 9
Weight: 130
BF: round 7

Obviously, I am a very skinny kid. I'm pretty strong but I have always had a problem trying to put anything on me. I'm just looking for someone to maybe point me in the right direction, give me a good plan I can follow. Thanks.

[LiftRightMeow]

Height: 5 foot 9
Weight: 130
BF: round 7

Obviously, I am a very skinny kid. I'm pretty strong but I have always had a problem trying to put anything on me. I'm just looking for someone to maybe point me in the right direction, give me a good plan I can follow. Thanks.

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