I have literally just started the gym but i just don’t know what plan to do? I want to work: Shoulders, back triceps, biceps, chest, abdominal’s and legs and im not sure what to do together on each day and in what pairings.
I’m looking to work 6 out of 7 days a week. Any suggestions will be great. Also please could you recommend exercises, i want to come out of the gym completely ruined! Please help.
Thanks
[quote]AlexEarle16 wrote:
I have literally just started the gym but i just don’t know what plan to do?[/quote]
At 6’2" and 140-something pounds, training 6 days a week is not what you need.
Why?
Would you explain how many times a week you would recommend? + i mean ‘ruined’ as in muscles get a very good workout!
Im 17
[quote]AlexEarle16 wrote:
Would you explain how many times a week you would recommend?[/quote]
3-4 days of lifting is plenty as long as you’re following a well-designed plan and giving each session intensity and focus. Lifting 5 days a week would be the high end I’d really ever recommend for most people, pretty much regardless of goal.
Recovery between workouts is crucial. Especially if you’re trying to add size (please do tell me you’re trying to add size?!?), your nutrition will be much more important, so meal planning and meal prep (cooking/packing meals ahead of time) is literally just as important as getting into the gym.
That’s kinda what I figured, but just understand that a workout that leaves you feeling like crap when you walk out of the gym don’t always produce results, and vice versa.
You’ll get a very good workout if you find a well-designed training program from a decent coach, follow the plan to the letter, and trust the process.
I know. I checked your profile, that’s how I knew your height and weight and why I suggested the program I linked to. Start with the bodyweight plan (seriously) and then progress to the 4 day a week routine.
[quote]AlexEarle16 wrote:
Would you explain how many times a week you would recommend? + i mean ‘ruined’ as in muscles get a very good workout![/quote]
Find a professionally written program (the search button in the top right will help here) and do it as written. I would strongly recommend Starting Strength or Mass Made Simple. They are recommended a lot to beginners, because people like me have limited imagination and know for a fact that they work 100% of the time.
You should be working out as many times as your program requires. And in the way recommended by the program, you don’t need to be freeballin’ this.
Could anyone link me to a excellent plan?!
[quote]AlexEarle16 wrote:
Could anyone link me to a excellent plan?![/quote]
Um… I already did. It was, like, literally the first thing I did in this thread. It’s those funny words in bold red text.
The program is specifically designed for people exactly like you. The coach who wrote it is smart, pretty experienced, a better-than-decent cook, and he likes dogs more than cats but kittens more than puppies.
[quote]Chris Colucci wrote:
The coach who wrote it is smart, pretty experienced, a better-than-decent cook, and he likes dogs more than cats but kittens more than puppies.[/quote]
He also has a pretty good line in facial hair, and an unspellable surname.
In all seriousness, if you can tune out all the other noise the internet will undoubtedly throw at you and just do what Chris says, you will undoubtedly get much better results than anyone else at your gym.
Alright. Maybe a little harsh, im new aha. But thanks, how long would you say the second part of that routine is good to stick too? (Upper-lower split) and then what would you recommend after this? I’m happy to take good advice!
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…
[quote]AlexEarle16 wrote:
Alright. Maybe a little harsh, im new aha. But thanks, how long would you say the second part of that routine is good to stick too? (Upper-lower split) and then what would you recommend after this? I’m happy to take good advice![/quote]
Why don’t you try the first two steps before you worry about step 3.
[quote]AlexEarle16 wrote:
Alright. Maybe a little harsh, im new aha. But thanks, how long would you say the second part of that routine is good to stick too? (Upper-lower split) and then what would you recommend after this? I’m happy to take good advice![/quote]
A year. Easily. And once you’ve committed to this and have made good progress (which, mind you, will only happen if you eat enough and eat good food - many kids never get this) you will be experienced enough to pick your own routine.
That body weight program will be your best option beginning; however, I’d recommend you to research as much as possible on deadlifting and the entire posterior chain (muscles people see as you are leaving). This is an assumption, but I’d venture to say you have some dysfunctions in your posture.
I’m not insulting you, because each one of us has dysfunctional lifestyles; however, you will achieve your best results once you correct your posture, which begins with stretching the anterior chain muscles( front) and strengthen the posterior chain. Your back is responsible for 2/3 of your upper body and you’ll never meet a strong man who doesn’t have large back supporting him.
Deadlift variations, row variations, squat variations.
Form over everything!
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…[/quote]
Hey, my dog’s just as cool as your cat. That’s gotta count for something. (Plus, I do have three cats too. Friggin Dr. Doolittle in the house. Ha, but it’s all good.)
[quote]AlexEarle16 wrote:
how long would you say the second part of that routine is good to stick too? (Upper-lower split) and then what would you recommend after this?[/quote]
After you’ve done the bodyweight plan, shoot for sticking to the upper/lower split for at least four months straight. That’s 4 workouts a week for 16 weeks without missing a session. Then see where you are in relation to your specific goals (you have set some specific goals by now, right?), and see what’s what. There’s no sense trying to figure out the program that comes after the program that comes after the program you haven’t started yet.
[quote]nighthawkz wrote:
and have made good progress (which, mind you, will only happen if you eat enough and eat good food - many kids never get this)[/quote]
Worth repeating for emphasis.
[quote]Chris Colucci wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…[/quote]
Hey, my dog’s just as cool as your cat. That’s gotta count for something. (Plus, I do have three cats too. Friggin Dr. Doolittle in the house. Ha, but it’s all good.)
[/quote]
Haha. That’s a handsome fellow. I have 2 dogs and 4 cats. It’s total chaos at home lol.
[quote]a2_z wrote:
This is an assumption, but I’d venture to say you have some dysfunctions in your posture.
I’m not insulting you, because each one of us has dysfunctional lifestyles; however, you will achieve your best results once you correct your posture, which begins with stretching the anterior chain muscles( front) and strengthen the posterior chain.
[/quote]
Be careful throwing out general recommendations like that to people who you haven’t assessed or even seen a picture of. “Stretching the front and strengthening the back” is a fine general recommendation for people with certain postural dysfunctions, but for others it can make matters worse or just be a waste of time. What if he has a posterior pelvic tilt? What if he is stuck in scapular depression on one or both sides? In both cases your recommendation would likely make things worse. Or – and I think this is the most likely scenario – what if he’s a 17 year old kid without any gross postural issues who will do just fine with an intelligently put-together strength program?
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…[/quote]
Hey, my dog’s just as cool as your cat. That’s gotta count for something. (Plus, I do have three cats too. Friggin Dr. Doolittle in the house. Ha, but it’s all good.)
[/quote]
Haha. That’s a handsome fellow. I have 2 dogs and 4 cats. It’s total chaos at home lol.[/quote]
Is that one of your cats in your avatar Dt? He looks like one of mine after a bulk.
[quote]dagill2 wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…[/quote]
Hey, my dog’s just as cool as your cat. That’s gotta count for something. (Plus, I do have three cats too. Friggin Dr. Doolittle in the house. Ha, but it’s all good.)
[/quote]
Haha. That’s a handsome fellow. I have 2 dogs and 4 cats. It’s total chaos at home lol.[/quote]
Is that one of your cats in your avatar Dt? He looks like one of mine after a bulk.[/quote]
Lol yeah he’s a fat fuck. Weighs more than 10kg.
[quote]dt79 wrote:
[quote]dagill2 wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
[quote]dt79 wrote:
[quote]Chris Colucci wrote:
and he likes dogs more than cats [/quote]
Hissssss…[/quote]
Hey, my dog’s just as cool as your cat. That’s gotta count for something. (Plus, I do have three cats too. Friggin Dr. Doolittle in the house. Ha, but it’s all good.)
[/quote]
Haha. That’s a handsome fellow. I have 2 dogs and 4 cats. It’s total chaos at home lol.[/quote]
Is that one of your cats in your avatar Dt? He looks like one of mine after a bulk.[/quote]
Lol yeah he’s a fat fuck. Weighs more than 10kg.[/quote]
Holy shit, that’s bigger than two of mine put together. Are you sure he’s not part lion?