Beginner needs help URGENTLY please

hustla · 05-02-2006, 10:19 AM

Hi im just starting bodybuilding im pretty strong and i am doing this routine:

Monday: Biceps + Forearms
Tuesday: Triceps + Chest
Wednesday: Back + Traps + Shoulders
Thursday: Biceps + Forearms
Friday: Triceps + Chest
Saturday: Back + Traps + Shoulders
Sunday: REST

Firstly, Is this routine alright?

Secondly, I need help on what to eat to get right amount of protein,carbs etc. Could someone help me with an eating plan or something i do go to school so it will have to be only 3-4 meals a day as i cant eat a meal half way through a school day :P. could you try to leave out meat as i dont usually have much mainly fish.

Thats about it i think. So could someone please answer all of my questions

.

Thanks in advance,
Kishan

iKernal · 05-02-2006, 10:21 AM

the routine seems ok but what excercises will you be doing for the routines?

Kozma · 05-02-2006, 10:25 AM

Look up Rippantoe's "Starting Strength"

you could probably see more gains working 3 days a week

Sixty8IOweUOne · 05-02-2006, 10:30 AM

Big danger of bruning yourself out here. I remember trying to train 6 times a week, training my body twice a week. But because your muscles dont get enough time to heal after the last workout i found the weight i was pushing was dropping.

hustla · 05-02-2006, 10:35 AM

thanks heres the exercises: ( i need to up the weight on some)
--------------------------------
Biceps :
Hammer Curl (7kg) 2x10 reps
Concentration curls (7kg) 2x10 reps
Alternate Incline Dumbell Curl (7kg) 2x10 reps
Dumbell Alternate Bicep Curl (7kg) 2x10 reps
barbell Curl (7kg) 2x10 reps
--------------------------------
Forearm:
Seated Dumbell palms up wrist curl (7kg) 4x10 reps
-------------------------------
Triceps:
Lying dumbell tricep extension (4kg) 3x10 reps
Lying Supine Two arm dumbell triceps extension (4kg) 3x10 reps
Tricep Dumbell Kickback (4kg) 3x10 reps
-----------------------------------
Chest:
bent Arm dumbell pullover (4kg) 3x10 reps
Dumbell flyes (4kg) 3x10 reps
Dumbell bench press (4kg) 3x10 reps
Close Grip bench press (4kg) 3x10 reps
--------------------------------
Back: (havent dont these yet so dont know what weight or how many reps to do need suggestions)
Bent over barbell row
Stifflegged Dumbell dead lift
Stifflegged barbell dead lift
----------------------------------
Traps: (havent dont these yet so dont know what weight or how many reps to do need suggestions)
Barbell shrug
Dumbell Shrug
Upright barbell row
-----------------------------------
Shoulders: (havent dont these yet so dont know what weight or how many reps to do need suggestions)
Arnold Dumbell press
Cuban press
Front Dumbell Raise
Side Lateral Raises
-------------------------------------

UONLYWISH · 05-02-2006, 10:40 AM

Quote:

Originally Posted by Sixty8IOweUOne

Big danger of bruning yourself out here. I remember trying to train 6 times a week, training my body twice a week. But because your muscles dont get enough time to heal after the last workout i found the weight i was pushing was dropping.

i totally agree with Sixty8IOweUOne. if your starting out try 2 full body workouts per week. goodluck bro

lifthard101 · 05-02-2006, 10:42 AM

dont see any leg day, good luck getting big

hustla · 05-02-2006, 10:54 AM

Its there i do legs once a week on thursdays just havent listed the exercises for them. Anyone going to answer the questions on diet?
thanks again

TeamInzer · 05-02-2006, 11:00 AM

Your working out your arms way too much! Consider this split:

Mon.-Chest
Tues.-Back
Wed.-shoulders
Thurs.-Arms(Don't get all crazy!)
Fri.-Legs, Abs
Sat./Sun.- REST!!!!!

d32_war10 · 05-02-2006, 11:12 AM

From my experience when I started lifting I did a full body split for the first month and incorporated 5x5 in it as well. Now I am on a program our trainer at our school has created for us focus' mainly on football, explosive lifts, core lifts, but in my opinion it build's an overall base physique. If you are interested in this program PM me or reply back and ill be glad to post it. I have been lifting for 5 months and gained 23.4lbs of lean muscle and very little water retention. I guess though it is trial and error, some routines work well for some but not other's. If you have anymore question's I would be glad to answer them and get a little more detailed. Hope this help's you out somewhat bro!

Also since your a beginner I reccomend you reasearch hypertrophy.

TeamInzer · 05-02-2006, 11:16 AM

Quote:

Originally Posted by d32_war10

From my experience when I started lifting I did a full body split for the first month and incorporated 5x5 in it as well. Now I am on a program our trainer at our school has created for us focus' mainly on football, explosive lifts, core lifts, but in my opinion it build's an overall base physique. If you are interested in this program PM me or reply back and ill be glad to post it. I have been lifting for 5 months and gained 23.4lbs of lean muscle and very little water retention. I guess though it is trial and error, some routines work well for some but not other's. If you have anymore question's I would be glad to answer them and get a little more detailed. Hope this help's you out somewhat bro!

Also since your a beginner I reccomend you reasearch hypertrophy.

23.4lbs. of lean muscle in 5 months LOL! Junior your doing good if you can pack on 7-10lbs. A YEAR! Not trying to be an ass but seriously..

UONLYWISH · 05-02-2006, 11:17 AM

hustla if you look on the articles for mass gain programs on the site there are some protein and carb calculators. try that out and it'll tell you how much protein/carb/fat you should be intaking. try taking some protein shakes to school just tell the teacher you gotta piss and drink it in the bathroom or something.

hustla · 05-02-2006, 11:19 AM

Gd idea. will do. Just going to try that calculator.

d32_war10 · 05-02-2006, 11:23 AM

Haha you think im kidding? Im only 15. I never said I didn't take supplements. I have a clean diet I get in around 2,500 - 3,500 calories a day. Im on a strict training routine, and im on a good amount of supplement's. Have you ever heard of "good genetic's" or "those newbie gain's" we all eventually come across? Just don't doubt me unless you know me and actually know what my stat's were before and what they are now, im not one of those kid's that lie on the net to attract attention. And also I didn't say that im continuing to constantly gain, those newbie gain's stopped recently and im stuck at a plateau that I am trying to overcome.

Honostly TeamInzer I don't give a **** if you beleive me or not.

poissonrouge · 05-02-2006, 11:46 AM

Quote:

Originally Posted by TeamInzer

23.4lbs. of lean muscle in 5 months LOL! Junior your doing good if you can pack on 7-10lbs. A YEAR! Not trying to be an ass but seriously..

well iv put on 8kg's which is like 18lb in 4 months so i believe the lad...im not doin anythin special...gym 4 times a week and 4000 calories a day

TeamInzer · 05-02-2006, 01:38 PM

Quote:

Originally Posted by poissonrouge

well iv put on 8kg's which is like 18lb in 4 months so i believe the lad...im not doin anythin special...gym 4 times a week and 4000 calories a day

I believe you put on 18lbs. in 4 months I also believe that other kid put on 23lbs. or whatever, BUT I PROMISE you it wasn't all lean tissue! Trust me and take it from someone a lot older than you and has been at it a lot longer than you! Unless your on anabolic steroids 7-10lbs. a year is very good! Were talking lean muscle tissue. I don't think you kids realize how much 10lbs. of muscle actually is. Have you ever seen what a 1lb. of fat looks like it feels up a big ass tube. Go to the 35yrs. old and up section and post a new thread about how you put on 18lbs. of lean muscle in 4 months and everyone will laugh at you. Especially the kid who claimed 23lbs. of lean muscle! LOL