advice

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bishop

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Im looking to start a workout routine. I did a little research and came up with this one. My goals right now are just to get in shape shred some fat and gain some muscle.

work out A
Squat 5x5
benchpress 5x5
barbell rows 5x5
dips 3xf

work out B
Squat 5x5
overhead press 5x5
deadlifts 1x5
pullups /chin ups 3xf

alternate a and b everyother day for example
mon A wed B fri A
next week
mon B wed A fri B
 
Where did you come up with a plan like this? How long have you been working out? What are your stats? Height, weight, Bodyfat. And whats your diet consist of
 
As far as the plan goes i got it from a website im a newbie so i've just been looking around for information first . I've read that i should first work my core muscles for about 3 to 6 months then start incorporating some isolation techniques . i tried looking for a routine here but i couldnt find any. Height 6'2 weight 200lbs bodyfat no clue im using the mirror to judge that. Diet well that is also a work in progress. I work in an office all day i dont move around and i HAD bad eating habits .Im starting to prepare my own foods eat about 5 to 6 times a day and just get this part of my life turned around. Thanks for the help tho its greatly appreciated .
 
Well before you do any workout that looks like the one above you need to build a foundation and make sure your using correct form. Try a four day split like chest/tris, legs, back/bis/, shoulders/ traps. Do abs every other day and to cardio 3-5 times a week depending on how your appearance changes.
 
ok how about this
chest and tris= bench press with barbells ,dips ,skull crushers
back and bis = barbell rows ,pull ups ,chin ups ,barbell rows, dead lifts
legs= squat , leg press , leg curls
 
Try something like this

Chest/ Tris
Inc DB press 3x 10-12
Smythe Bench 3x10
Pec Dec 3x10-12
Rope Press downs 3x10
Dips 3x12
skull crushers 3x10

Legs
Squats 3x10
Leg press 3x10
Leg ext 3x12-15
leg curl 3x12-15
Seated calf 4x12
Standing calf 4x12


Back/ Bis
BB curls 3x10-12
Preacher curls 3x10
Seated Alt DB curls 3x10
Wide grip pull ups 3x12( if you cant do regular then use assisted machine)
Cable row 3x10-12
Lat Pull down 3x10

Delts/traps
DB military press 3x10-12
smythe up right rows 3x10-12
Side lateral raises 3x10-12
DB shrugs 4x10
BB shrugs 4x10
 
I know it don't look like much to most of us but I personally think that is a lot of sets for somebody just starting out.

I like that split but just think it might be a bit too much for him to start with.

I think maybe he should start with somewhere around 6-8sets per bodypart then increase your sets gradually in time.

I guess just see how you respond to that workload. I know if I even took a month layoff 9 sets is a lot for me...lol
...this is just my opinion tho...
 
Umm most of that stuff is only 9 sets. Actually I am pretty sure they are all 9 sets/body part
 
a buddy of mine just atarted working out with me. I had him do basically this workout (USNCTT's) made him do bitch weight for the first three weeks to get form down pat and four months later he is massive. so i would try it out man. another thing to consider is to make sure you are always trying to go up in weight or reps. intensity makes a lot of difference.
 
I like this split and have used a similair one in the past, however, I'm going to suggest a few tweaks as this guy is just starting out. All my suggestions are in red

USNCTT said:
Try something like this

Chest/ Tris
Inc DB press 3x 10-12
Smythe Bench 3x10
Pec Dec 3x10-12
Rope Press downs 3x10
Dips 3x12 bench dips - regular dips are pretty hard for a newbie
skull crushers 3x10 if you don't have a spotter, use straight bar pressdowns

Legs
Squats 3x10 again, if you don't have a spotter, do these on a smith or use very light weight to get form on the ball
Leg press 3x10
Leg ext 3x12-15
leg curl 3x12-15
Seated calf 4x12
Standing calf 4x12


Back/ Bis Back first!
Wide grip pull ups 3x12( if you cant do regular then use assisted machine)
Cable row 3x10-12
Lat Pull down 3x10
BB curls 3x10-12 use an EZ-Bar!
Preacher curls 3x10 EZ-Bar or cables
Seated Alt DB curls 3x10

Delts/traps
DB military press 3x10-12
smythe up right rows 3x10-12
Side lateral raises 3x10-12
DB shrugs 4x10
BB shrugs 4x10
Click to expand...

It's a good routine but you have to remember the two main things whilst training - FORM & CONSISTENCY, not weight!
 
well glad to see some ppl agree with me lol. I like the changes that were made. good luck with your training, keep us posted.
 
Hey guys i really appreciate all the help . Im gonna go with what you guys suggested . i think that with the workout and a good diet and i should be good to go i'll keep you guys posted on the progress
 
Follow what USN and Scots said and you'll be golden. What's the diet like? That's the biggest piece of the 'cutting' or 'bulking' puzzle. I saw you said 5 to 6 meals a day so that's a good start...
 
Don't get me wrong I like your split a lot and I am even going to do it for a couple months.... to me it just seems like a lot for a beginner..

maybe it's my old age...lol n I cut my sets down n lift differently now.. a lot of slow rest pause kind of stuff..
6-8 quality sets and I am spent... seriously I try to go for more I just can't... Especially like arm day.. normally 7 sets and I can't move them by the end of the workout.. any more and I wouldnt be able to lift the following week..lol

I know when I was younger I could handle it but it takes a bit longer for me to recouperate so I cut it down a notch and see better results.. I guess that is just what works for me... less sets.. and better quality.. damn I need some endurance pills or something...

Also when I was younger I would just go thru the motions you know... and not actually concentrate on contracting the muscle and getting a better pump... I would do a lot of sets too back then.. but I personally think my body responds better now.. with recouperation and growing... I went from 1 - 1 1/2 hrs in the gym to about 40 minutes and I seem to grow easier and recoup easier... some people just respond differently..

again I like the way you layed it out... I think it's perfect I was just thinking as someone new to lifting it might be better to start a set or two lower and work your way up... but I am sure bishop will keep us up to date... or bitchin about his sore muscles.. but in a good way.... don't we all tho..
good luck bishop...

Yep .... I am getting old..lol
 
J.Matrix said:
Follow what USN and Scots said and you'll be golden. What's the diet like? That's the biggest piece of the 'cutting' or 'bulking' puzzle. I saw you said 5 to 6 meals a day so that's a good start...
Click to expand...

Ya deffinately diet and cardio make or break you as far as getting cut or bulking.


Nino you could very well be right. I think when I first started I did soemthing like this, but it may not be suitble for this person. Trail and error is the name of our game though isnt it?
 
first i want to thank everyone for their help i really appreciate it .... i got a few questions to ask tho i started doing cardio after every workout i do 20 min on the treadmill should i keep this up or should i change it stats again are 6"2 200 lbs im on the skinny side i have a gut that i want to get ride of but i also want to build some mass i dont want to under cut myself second i was thinking about buying some creatine to help with my gains should i buy it i already bought some protein and i count it as one of the five meals i eat a day ... and thats all for now thanks in advance
 
After workout is the best time to do cardio IMO. If you're just starting out and need to get back into shape, 20 minutes after lifting on the treadmill (medium pace walking) would be good to start. Then increase the pace a little and go up to 30 minutes or so. After a while, I recommend giving burst cardio on the bike a try. That's where you go like 2 minutes at medium pace, 1 minute as fast as you possibly can for 20-25 minutes, again post work out. IF you have time in the morning, some early AM walking wouldn't hurt either
 
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