specific workout program

nameless_5r · 01-31-2008, 11:49 PM

ok...so I am having a lot of trouble coming up with a title for this just so that it won' get deleted prematurely. Maybe when I finish writing it, I will be able to title it something. On to the topic: So i've been reading like dozens of posts regarding workouts and nutrition. There are so many exercise programs and nutrition programs that I don't know which one is the right one for me. I've been going to the gym for about four months and I see close to no improvement. I realize that this is something that takes time and effort. After browsing around the forum, It would seem that i've been doing things the wrong way. I am a 5'10" small framed dude and my plan so far was to look like rocky in rocky 3 or 4, or to look like pitt on troy. Now i know what i really want to achieve. My goal is to hit 180lbs with 8% bodyfat. I don't want to be a 300lb powerhouse. It seems that all the workouts posted are meant for powerlifters or for bodybuilding competitions -at least according to some of the posters here- which is not what i need. I mean, do i need to be benching 150lbs and/or squating another 200. IF this is wrong, please correct me and point me in the rigth direction. I really would appreciate any help, i've contacted a few people around here seeking some help but i've received no assistance. I thank you for your time and attention and I apologize for making this so long.
p.s. I still couldn't come up with a good tittle.

Bmburton34 · 02-01-2008, 12:02 AM

Getting big has a lot to do with diet more than the lifting itself. I would say 60 % diet 40% lifting. PRE - DURING - and POST workout nutrition is essential to gains. If you have just started lifting I would check out something like BILL STARRS intermediate 5X5...all main compound movements, which will add size on to your frame. FORM is cruical when preforming these lifts so make sure you go light at first. Make sure you get a lot of protein throughout the day...try mainly from food but add some liquid in as well. ALot of carbs complex during day...and simple suger for right after training..with whey shake. Casein before bed...multi / fish oil...and BCAA's (purple wrath is great).......

oh yea and gettin big dont come easy...this **** takes time homey

nameless_5r · 02-01-2008, 01:05 AM

thank you for your input and I wil follow your advice but where would I be able to find the BILL STARRS intermediate 5x5?

bmac13 · 02-01-2008, 11:41 AM

when i first started i was in the same boat as you. I was tall and skinny, small frame with little lifting experience. At the time i lifted with a couple buddies who had 30+ pounds on me and a lot more experience and i kind of followed them to some extent.

The biggest thing is to get your form down first, start light enough to do the lifts correctly. I considered myself a hard gainer as it took so long for me to develope a base, and my size and strength didnt make huge increases until about 9 months had passed, just small steady increases. Then over that summer i just exploded, i had the strength to really push myself and make huge gains.

I used a similar plan to the 5x5 and it really is good for starting out and getting a good base to work with.

Just work hard and it will all come together faster than you think.

nameless_5r · 02-02-2008, 01:24 AM

thanks...I realy apreciate your input.