New to the Gym...

[Dan067]

Im 16 years old about 5'10 and 160 lbs. i have jus began working out and need to kno wat muscle groups to work each workout... for example, should i work chest and back in 1 day or chest and shoulders... arms and chest etc. i am mainly focused on my upper body, and i am taking purple K, along with sustained release protien. can anybody help me? i need to bulk up my, biceps, triceps, pectorals, lats, traps, deltoids, and other back muscles.

[narcsarge]

Compound exercises for the beginner:
Squats
Bench press
Deadlifts
Pull Ups
Barbell Curls
Military Press

Check out the routines in the Beginner Routine section. Do your compound exercises for about 3 months hitting Chest, back, legs, arms at least once a week! After 3 months you can start adding in more isolation exercises. Compund exercises should be your basic lifts at the very start of your bodybuilding lifestyle.

[Dan067]

aight thx man im new to the gym i need all the help i can get.

[rom30_six]

Well, when i started, i did split workouts per day, so 2 muscle groups for one session. Then i would rest one day and then workout the day after... depends on the intensity i put in. sometimes i train on the day after too if i wasn't full throttle on a workout day.

work muscles that dont corelate with each other...since your starting out,
so if you do Biceps,do Triceps same session. Cuz they both dont affect each other that much,
unlike when doing Back muscles, you tend to use your bicep as well. so you wouldnt do these two, because you want to find out what your level is at now. Same with Bench press, when you workout your triceps alot, you wont bench as good as u cud with fresh Triceps. you'll kno wut i mean when u start workin gout.

i dunno..just my opinion and what i did when i first started

[Dan067]

ok, so if i decided to do these workout ROM, would it be ok?

day 1: chest/shoulders
day 2: biceps/triceps
day 3: legs/back and lats

[narcsarge]

Originally Posted by Dan067

ok, so if i decided to do these workout ROM, would it be ok?

day 1: chest/shoulders
day 2: biceps/triceps
day 3: legs/back and lats

Good beginner split. Lats are part of the back so you did not need to throuw that in with Day 3 but you give a good accounting of your split. On day 2, add your core work too. Abdominals! This schedule should do just fine for your first couple of months!

[Dan067]

narcsage, can u tell me some good abdominal excercises, i do like 150 sit-ups every night, but i dont think its enough. AND does the deadlift fall under the back catagory?

[Cammo]

Originally Posted by Dan067

narcsage, can u tell me some good abdominal excercises, i do like 150 sit-ups every night, but i dont think its enough. AND does the deadlift fall under the back catagory?

I'm not narcsarge but I may be able to help .

You need to do weighted crunches (place a weight on your chest or hold it behind your head). 150 reps is a bit extreme (you won't be able to do that many with a bit of weight thrown in anyway).
When you feel the weight is too easy ~ add more weight.

You could use cable crunches as well.

Here is a good site for exercises for muscle groups & how to perform them.

Deadlifts are for your back but they are great for growth overall.

[Dan067]

yea thats a help thx lol

[NiteHawk]

From reading your original post, you didnt mention or sound like you wanted to work legs. You must work legs. As we have all said before, working legs will increase overall body mass.

In your split you have back and legs the same day. To me, this is a "no-no". They both are large muscles and very taxing on the body. You dont want to be doing some hard, heavy squats and then turn around and do some deadlifts. It isnt going to work. Squats and deadlifts should be in everyone's routine, especially new people starting out. These build overall mass, thickness and quality muscle.

Try this 4 day split instead. It worked great for me.

Monday- Legs/Abs
Tuesday- Chest/Shoulders/Triceps
Wednesday- Rest
Thursday - Back/Biceps/Forearms
Friday- Legs/Abs
Sat & Sun - Rest

Next week would be:

Monday- Chest/Shoulders/Triceps
Tuesday- Back/Biceps/Forearms
Wednesday- Rest
Thursday- Legs/Abs
Friday - Chest/Shoulders/Triceps
Sat & Sun - Rest

Then keep repeating this protcol week to week.

[razorback1]

Abs... If you have one of those pull-up/dips free standing thingy-ma-bobs... Get in those and hold your body weight up on your fore-arms with your back against the back pad. If you have access to ankle weights it makes it better. Raise your legs in unison while straight up to parallel, repeat.

I do 1x20 that way. Then Rotate a little to the left or right first doesn't matter. Bend your legs a little and raise them to work both sides and obliques. Once again i do 1x20 for each side.

That, and ab rollers, but not the "new" easy kind. Get a wheel with two pegs sticking out the sides. On your knees with the wheel on the ground in front of you, keep your back straight and go out as far as you can with your arms straight as well. I do two sets of 25 all the way to about an inch from the ground.

Also, if your machine or a machine around you has something to hold on to right above your head or shoulder level when you sit down, set the weight at about 55lbs or whatever is hard but not too hard. get your knees under the things there, hold whatever it is behind you right by your shoulders and crunch as far as you can. 1x20 is more than enough.

Do that and you'll be sore the first couple of times but your abs will be bullet-proof (pavel) after a couple weeks.