[quote]Blaze_108 wrote:
Unless someone more experienced than i posts a better workout, i think this would be good to start off with… sets? hmm
[/quote]
I do. OP, the first thing you need to do is add muscle to that frame of yours. The following two programs will do just that. They are fantastic. I am currently doing Rippetoe’s Starting Strength with excellent results. I’m gaining muscle and losing fat. But especially gaining muscle.
I agree with the Dude. You have all the equipment you need right now. A power rack will be a great addition when you can. That looks like carpet on the floor under your bench. You might want to get a horse stall mat. Doing exercises like deadlifts, cleans, bent rows, etc will involve banging heavy loads on the floor. It could save your floor.
Blaze, quit giving advice, you were in here just a few weeks ago asking whether you should cut or bulk. Pulls ups do not replace a curl. Pullups are a compound movement, and curls is an isolation.
OP, you have enough equipment to start building a solid foundation.
You may want to get away from the split, try total body training, like Rippetoe’s Starting Strength, TheDude posted the link. that is a great program.
BB=barbell
DB=dumbell
ATG=ass to grass
3x10= 3 sets of 10 reps (numbers change, 2x12, 4x6, 10x3, etc))
Horizontal Push (chest) = Bench Press (and variations), Dips
vertical Push (shoulders) = shoulder press, military press (standing,feet together)
Horizontal Pull (rhomboids, back) = bent over row, one arm DB row, other rows
Vertical Pull (latissimus dorsi, back) = pullup variations (palms forward), chin up variations (palms toward you)
Quad dominant (quadricep) = squat variations
Hip dominant (hamstrings, glutes) = deadlift variations, glute-ham raise
Hope that helps your vocabulary a little bit, too. Keep learning.
[quote]Blaze_108 wrote:
Unless someone more experienced than i posts a better workout, i think this would be good to start off with… sets? hmm
day 1 -4x6
day 2 -5x5 (if you go heavy)
day 3 -3x5 (Go reasonably heavy on squats)
day 4- 4x6
day 5- 3x5 (Reasonably heavy)[/quote]
The OP wants to not get bored and you are suggesting that he maintain very similar set/rep schemes and repeating some, good job.
OP, if you want to keep it changing, pick 1 of each:
Lower Body exercise (rotate quad dominant and hip dominant)
Horizontal pull
Horizontal Push
Vertical pull
Vertical push
Then choose a set/rep scheme, pick anything you want, try and make them very different each day, like 5x5, then 3x10, then 4x6, then 2x12, then 8x3, then 4x7, then 8x2, etc. Do them in a circuit fashion one day, do straight sets (1 exercise at a time), do pairings (put a push with a pull, and go back and forth), etc.
Whatever you do, do it consistently, heavy, and don’t look back.
Holy crap guys, I got a lot of catching up to do, I lost my thread somewhere here the last day or so, thanks for the ton of advise as always Stuward! ANd TheDude I am going to check that link out after im done with this ‘diet’ nutrition link.
Pozz thanks for the advise as well! If you all could view this real quick and tell me if its a good diet plan for someone my size… I still haven’t eaten breakfast and it is about to be 1PM cause I have been reading since 11AM and I am scared to in-take anything that may be bad =(
This is the link I am reading on nutrition :
I do not know if I am doing it right… but I first want to setup my dieting before continuing any more on cardio/lifting, so once I got diet down today, I’ll go to the gym later tonight and do some more HIIT. And yes Stuward, they are extremely demanding, It went alright by me, I was in the army for 4 years but after I got out depression outdid me and I went up to 264 LBS 
TheDudeAbides - Yes, it is the golds gym from Walmart. =P
[quote]PozzSka wrote:
Blaze, quit giving advice, you were in here just a few weeks ago asking whether you should cut or bulk. [/quote]
Never asked that. Ever. Don’t know what the fuck you’re talk about. I know i need mass. Oh yeah i want to cut from 150 to 125 (rolls eyes). I was giving advice with the lack of other people doing so. AS I SAID " Unless someone more experienced than i posts a better workout, i think this would be good to start off with…" Now that they have, i won’t give new advice. read what the hell i said.
Hi,
you been given sage advice from the dude and from pozzSka. Here is a url to a good nutrion page
http://www.T-Nation.com/readTopic.do?id=459493
There is alot of good advice here and reading will help you alot but in the end you will have to test and see what works for you.
But try to diet wise:
eat atleast 5-6 times per day.
try to get atleast 1g protein per pound of bodyweight.
Eat carbs in the morning or right after workout.
Don’t eat any junk and try to drink alot of water.
Good luck
[quote]PozzSka wrote:
Pulls ups do not replace a curl. Pullups are a compound movement, and curls is an isolation.
OP, you have enough equipment to start building a solid foundation.
[/quote]
Good point Pozz. However, I believe chin-ups can be a viable replacement (didn’t used to think so). I’ve gained 0.5", from 17-17.5", in the last month using only dips and chin-ups as ‘direct’ arm work.
OP, the problem is that they’re difficult to do. Curls are great because you don’t have to move your own bodyweight. Since you’re a beginner, you won’t be able to … yet.
Sorry, Pozz. I think I missed your point. You were correct. You weren’t refuting pull-ups or chin-ups as a poor exercise. Anyway, pull-ups do not replace a curl. Yup. That’s what you said.
I’d also give a vote to doing Rippetoe’s program. At this point you really just want to focus on learning how to correctly perform the basic foundational lifts. The reasoning being the more practice you get the faster you’ll get at the lifts (within reason). Doing a body part split (like the one you mentioned in your OP) is fine, but it won’t give you nearly as much practice on the lifts as a 3x a week TBT program like Rippetoe’s.
Also, you don’t need to go crazy on volume (2-3 sets should be enough to produce a growth response). High volume training needs to be eased into (as does high “intensity” training). Both methods are more intermediate/advanced training methodologies. For right now the simple act of consistently challenging your muscles with a few sets is going to be enough to produce results.
I’d also suggest using higher rep ranges (8-12 is a good starting range). Not that there is anything wrong with lower rep ranges. Just that when you are first starting out heavier weights can tend to compromise form. And at this point your primary focus should be on getting your form down. You also don’t need to worry about using lots of different set/rep ranges atm. As a beginner you’ll be able to progress from workout to workout while sticking to the same set/rep range.
Now you will eventually reach a point where you do need to adjust your program in order to continue to progress. But no one here can tell you exactly how long that is going to take. I’d suggest keeping things as simple as possible for as long as possible (until the program stops producing results).
Also, while I agree that HIIT is a great exercise method, especially when it comes to high intensity endurance, I don’t know if I’d recommend that a beginner such as yourself start with HIIT. I know you said you’ve been in the military, so you probably know what you can handle. Just watch your recovery and schedule your HIIT wisely. You don’t want to do sprint intervals one day and then try to go and do squats or deadlifts the next.
You might wanna do 2-3 steady state cardio days and 1 HIIT day to start. If you still feel like you can handle more, then drop one of the steady state days and replace it with a HIIT day. You’re also going to have to come to the realization that this whole BB’ing process is a very individual process and it’ll take some trial and error to figure out exactly what you can and can’t handle.
Hope this helps.
Sentoguy : Thanks man, yeah I figured over time it would be an individual thing, I am currently reading the Rippotoe thing and curious as if I should start today or next week. It seems too simple, 3 days of workouts 4 days of resting, yet… 5 - 6 meals a day daily… Is there a problem with this? I am going to def add HIIT and other sorts of CARDIO mainly to fight the 5 - 6 meals a day since they scare the hell out of me.
That’s simple … TODAY or as soon as possible.
Isn’t it great!? Why complicate things when all you need to do is lift hard. Compound lifts are fantastic exercises to put on the much needed mass.
Unless you don’t like eating there isn’t. Remember, what you did before was not working (yes you lost a lot of weight). This is how you should be eating. It’s different because you’re not used to it yet. Give it a couple of weeks.
Take some sage advice and ease into that. Heavy lifting (if you do Rippetoe, which you should) is stressful on the body. You need to fuel your body with food. If you add too much HIIT and cardio you’re likely going to either a)burn out and quit everything, b)just burn out, c)not make any noticeable progress, d)all of the above. 5-6 smaller meals a day is a whole lot better than 3 1000 calorie meals.
Your body does not use all the fuel you give it with 3 meals. Where does it go? Storage tanks aka fat cells. Your body fills up your fat cells for a rainy day that will never happen.
[quote]Blaze_108 wrote:
PozzSka wrote:
Blaze, quit giving advice, you were in here just a few weeks ago asking whether you should cut or bulk.
Never asked that. Ever. Don’t know what the fuck you’re talk about. I know i need mass. Oh yeah i want to cut from 150 to 125 (rolls eyes). I was giving advice with the lack of other people doing so. AS I SAID " Unless someone more experienced than i posts a better workout, i think this would be good to start off with…" Now that they have, i won’t give new advice. read what the hell i said.[/quote]
Sorry http://www.T-Nation.com/tmagnum/readTopic.do?id=1822875 you posted a pic off your scrawny ass, asking us what your weak points were. I hope you’ve learned since then.
Listen to Sentoguy and TheDude, they have both provided great info.