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06-28-2009, 12:24 AM
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Asking for Help :)
Okay guys..I'm new at weightlifting, i'm just used to doing stuff around my house..push-ups stuff like that
Well to start it off I'm 16 5'8 and weigh 145 I'm kinda ripped and my cardio is great..but i want to be bigger my goal is to put on 15 pounds of muscle..i know it will take awhile but my goal is 160. I need some tips of what is a good work-out routine and the best excersises to do it..this is what I have so far and I'd just like some tips and change my routine up a little. I'm very serious about this and asking for the best of help. Asking for any kinds of help. All of my excersises are going to be 3 sets of 8 excluding the push-ups, hyperextensions, etc. I know I don't have any abb work-outs down there..I'd like to know the best ones for upper, middle, lower, and oblique work-outs here it is..my work-out routine so far Monday-Chest, triceps, abbs, cardio Tuesday-Back, Biceps, Forearms, abbs, cardio Wednesday-Cardio Thursday- Legs, shoulders, forearms, abbs, cardio friday-Cardio Saturday-Cardio Sunday-Off Work-outs Chest -Incline dumbbell Flyes -Incline Bench dumbbel press -Dumbbell Press -Dumbbell Flyes -Push-ups Triceps -Lying extensions -Dips -Overhead extensions -EZ bar extensions -tricep kickbacks Back -Hyperextensions -Barbell Deadlift -Barbell rows -Dumbbell rows Biceps -Alternating Hammer curls -Concentration curls -Curls -Preacher curls Forearms -Dumbbell wrist flippers -Palm up curls -Palm down curls Shoulders -Dumbbell lateral raises -Bent over Dumbbell raises -Front Dumbbell raises -Twisting Dumbbell presses -Dumbbell Press -Push-ups (Traps) -Dumbbell shrugs -Dumbbell upright rows Legs -Dumbbell calf raises -Barbell calf raises -Dumbbell lunges -Leg curls -Squat 
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06-28-2009, 08:54 PM
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Theres a pretty big break between the end of your split and the beginning. Try working back or legs first and having chest in the middle.
That's a hell of a lot of cardio. How long are your cardio sessions? You may want to reduce it a tad. Try working the big 3 first and then move on instead of doing them later (ie, start with bench on chest, deads on back, and squats on leg day). You should also try doing less reps with more weight, try for weight you can get up 5-6 times. You don't need so many different workouts per day tho. Triceps and biceps really only need 6-8 sets since they're getting worked already. You didn't even mention your diet. You need to eat big if you want to get big. How do you eat?
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Everyone else prays for their load to be lighter, the determined pray for a stronger back.
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06-28-2009, 09:30 PM
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Quote:
Squats Deadlifts BB rows Bench Press Pullups Military press As an ectomorph trying to gain weight, less time in the gym is the key, not more. A 3 day push/pull/legs split with minimal cardio would be ideal. If you spend 6 days a week in the gym youre never gonna grow, youll just keep burning off all the extra calories you eat and never give your muscles a chance to fully recover. Lift heavy, eat big, and get lots of rest. Heres a good sample routine: Day 1: Push Bench press (4-6 reps x 3 sets) Military Press (4-6 reps x 3 sets) Dips (as many as possible x 3 sets) Cable Crunches (10 x 3 sets) Day 2: Legs, core Squats (4-6 reps x 3 sets) Leg Presses - 1 set of 20 to failure GHR's (10 reps x 3 sets) or Stiff leg deadlifts (10 reps x 3 sets) Calf Raises (12 reps x 3 sets) Pull thrus (3 sets of 15) Day 3: Pull Deadlifts (4-6 reps x 3 sets) Barbell Rows (6-8 reps x 3 sets) Pull ups (8-12 reps x 3 sets...add weight if necessary) Barbell Curls (8 reps x 3 sets)
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5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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06-28-2009, 10:06 PM
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Rated "U" for Unbreakable - Criers, Whiners, Complainers, Quitters, and Excuse Makers NOT TOLERATED!
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06-29-2009, 05:55 AM
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There is no point in being alive if you do not do the deadlift.
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