I need to get a solid workout schedule made up but everytime I make one I find things that I’m not doing and should be. I’m going to for a total physique and definitely need ab work. I’m 5’10" and 155 lbs. If a few people could make a schedule up and post it for me it would be really helpful.
Let me give you a hand. see the left side of the screen where it says articles? Yeah, go ahead and click on it. Now where it says training, you see that? Yeah click on it. Problem solved. By the way, click on the diet articles for the six pack abs.
[quote]drew6 wrote:
Let me give you a hand. see the left side of the screen where it says articles? Yeah, go ahead and click on it. Now where it says training, you see that? Yeah click on it. Problem solved. By the way, click on the diet articles for the six pack abs.[/quote]
ok, so i’m new here and that’s what everyone seems to say. i don’t expect the easy road, but why can’t someone tell me which articles are best for beginners? there alot of programs and it seems like if i read them all i will never get to the gym. do you have a favorite beginner program that i can start while i read all the other articles?
TL
[quote]TLock wrote:
drew6 wrote:
Let me give you a hand. see the left side of the screen where it says articles? Yeah, go ahead and click on it. Now where it says training, you see that? Yeah click on it. Problem solved. By the way, click on the diet articles for the six pack abs.
ok, so i’m new here and that’s what everyone seems to say. i don’t expect the easy road, but why can’t someone tell me which articles are best for beginners? there alot of programs and it seems like if i read them all i will never get to the gym. do you have a favorite beginner program that i can start while i read all the other articles?
TL[/quote]
There’s a link at the top of the Beginner Forum called “Are You a Beginner II.” I don’t see how you could have possibly missed it.
[quote]TLock wrote:
drew6 wrote:
Let me give you a hand. see the left side of the screen where it says articles? Yeah, go ahead and click on it. Now where it says training, you see that? Yeah click on it. Problem solved. By the way, click on the diet articles for the six pack abs.
ok, so i’m new here and that’s what everyone seems to say. i don’t expect the easy road, but why can’t someone tell me which articles are best for beginners? there alot of programs and it seems like if i read them all i will never get to the gym. do you have a favorite beginner program that i can start while i read all the other articles?
TL[/quote]
So you’re waiting to start working out until you find the Holy Grail of beginning workouts? Just start.
[quote]BlueMarlin wrote:
I need to get a solid workout schedule made up but everytime I make one I find things that I’m not doing and should be. I’m going to for a total physique and definitely need ab work. I’m 5’10" and 155 lbs. If a few people could make a schedule up and post it for me it would be really helpful. [/quote]
Blue Marlin: There are two problems here. Problem 1: You’ve demonstrated a complete lack of situational awareness. Take some time, search the site, familiarize yourself with the forums. Then ask your questions. Problem 2: You have told the members of the forum next to nothing. What are your goals? What’s you’re approximate BF%? How long have you been training? What set/rep schemes do you currently use? How much time can you devote to training per day/week? etc etc… There are dozens of people on here who are “5’10 155”
[quote]sasquatch wrote:
TLock wrote:
drew6 wrote:
Let me give you a hand. see the left side of the screen where it says articles? Yeah, go ahead and click on it. Now where it says training, you see that? Yeah click on it. Problem solved. By the way, click on the diet articles for the six pack abs.
ok, so i’m new here and that’s what everyone seems to say. i don’t expect the easy road, but why can’t someone tell me which articles are best for beginners? there alot of programs and it seems like if i read them all i will never get to the gym. do you have a favorite beginner program that i can start while i read all the other articles?
TL
So you’re waiting to start working out until you find the Holy Grail of beginning workouts? Just start.[/quote]
shit. i just joined this site yesterday, and i got some good advice from the beginner forum. i’m just saying that every post i read says to do a search and pick any program. i will check out beginners II. that’s what i was asking for. i know you guys are smart and have a ton of experience, and i want to learn, i just don’t know why everyone tries to put us beginners in there place all the time. it’s not like ive been sitting around for months picking a program, it’s been like 1 day. thanks for pointing me in the right direction.
[quote]
So you’re waiting to start working out until you find the Holy Grail of beginning workouts? Just start.
shit. i just joined this site yesterday, and i got some good advice from the beginner forum. i’m just saying that every post i read says to do a search and pick any program. i will check out beginners II. that’s what i was asking for. i know you guys are smart and have a ton of experience, and i want to learn, i just don’t know why everyone tries to put us beginners in there place all the time. it’s not like ive been sitting around for months picking a program, it’s been like 1 day. thanks for pointing me in the right direction.[/quote]
TL,
Please read the Beginners II article. I just read it and there is a ton of good information there for you. Listen to the advice you are getting, and try not to take anything too personally. Just pick a program and get to the gym.
Oh, one last thought, try using capital letters in your posts. This isn’t a text message. Good luck.
Did you workout yesterday and today then?
Hey, I’m not trying to squash your enthusiasm, I just think it is a lot more important to do than to worry about perfection at your stage. Or really most any stage. Most people who suggest a program, suggest what works for them. While this is ok for them, it may not be what you need or want.
[quote]sasquatch wrote:
Did you workout yesterday and today then?
Hey, I’m not trying to squash your enthusiasm, I just think it is a lot more important to do than to worry about perfection at your stage. Or really most any stage. Most people who suggest a program, suggest what works for them. While this is ok for them, it may not be what you need or want.[/quote]
ok, here it is. i went to the gym with my friend and he showed me some lifts. i read some articles and i’m going to try 3 days with the same exercises until i get good at them, and then we are going to get some variety. this is what i did today.
3 sets of each going 12,10,8
squat
bench press
deadlift
pullups
dumbell shoudler press
bentover rows
dips
curls
abs at end
what do you guys think? thanks for the advice.
Sounds like you’ve done your homework. I don’t do any pyramiding of reps anymore, but I did when I was a beginner. I think you are off to a good start. Once you are comfortable with these exercises, you can add in a little variety.
I would probably add in some single leg stuff, maybe bulgarian squats, and try doing the same exercises at different angles or with DB’s vs Barbells like I suggested earlier.
But overall, this actually looks like a solid start.
[quote]TLock wrote:
sasquatch wrote:
Did you workout yesterday and today then?
Hey, I’m not trying to squash your enthusiasm, I just think it is a lot more important to do than to worry about perfection at your stage. Or really most any stage. Most people who suggest a program, suggest what works for them. While this is ok for them, it may not be what you need or want.
ok, here it is. i went to the gym with my friend and he showed me some lifts. i read some articles and i’m going to try 3 days with the same exercises until i get good at them, and then we are going to get some variety. this is what i did today.
3 sets of each going 12,10,8
squat
bench press
deadlift
pullups
dumbell shoudler press
bentover rows
dips
curls
abs at end
what do you guys think? thanks for the advice. [/quote]
The exercises you picked are good. Your volume may be a tad high.???
At the very least rotate the big 3-4 exercises so you are fresh for different exercises each day.
I’ve always felt abs should start your workout. The core is very overlooked and why wait until the end. It’s not a bad way to start a good warm-up either.
I only work abs on Tues./Fri though.
[quote]sasquatch wrote:
3 sets of each going 12,10,8
squat
bench press
deadlift
pullups
dumbell shoudler press
bentover rows
dips
curls
abs at end
what do you guys think? thanks for the advice.
The exercises you picked are good. Your volume may be a tad high.???
At the very least rotate the big 3-4 exercises so you are fresh for different exercises each day.
I’ve always felt abs should start your workout. The core is very overlooked and why wait until the end. It’s not a bad way to start a good warm-up either.
I only work abs on Tues./Fri though.[/quote]
I actually prefer to work abs at the end as long as they don’t get neglected. I find that if you fatigue your abs early and then have major lifts like squats, deads, push press, that require a lot of core strength, you may put yourself at risk of injury.
I agree that you could split up deadlifts and squat days, as well as your heavy pressing movements. If you are just working on form with lighter weights, I wouldn’t be too concerned with the volume, but if you are pushing to failure, think about splitting the days.
Obviously at this point I think form comes first, so the weights shouldn’t be too heavy yet.
Just my 2 cents worth.
Sorry I haven't posted anything for awhile. My grandfather died and I had to fly home to take care of things. Thanks for all the posts so far.
I'm trying to gain lean mass and put on some extra muscle size. Unlike the skinny fat guys, I do want to look like Arnold and Syl. By the way, most of us "beginners" do read every article we can get our hands on from this site. I have been working out for awhile, although my job does make it very difficult.
I’m in the Navy and my work hours are not regular by any means, which means very little sleep (which means little recovery time) so it’s hard for me to give my body the chance it needs to recover. I have to find ways around the recovery time, any advice on that would be great also.
My BF% is about 5. My bench is about 180 using DBs. I'm in good shape and I'm gaining lean mass and making consistent increases in strength. Just post the workout routine that you do and I'll fill in the weights. I also posted a reply on Skinny Fat Guys that I would like some replies to as far as the diet routines.
I can’t get the foods that I need because I don’t get to choose. Whatever the cooks put out is what we’ve got. I need to find out what I can stock up into my rack so that I can have the foods that I need. Keep in mind that I have almost no room for anything, my protein shakes took up half of my storage space.
I’m ingesting about 5,500 calories a day and 340g of protein. I take Triflex, TakeOff, BCAA’s, Glutamine and Creatine. Plus my MuscleMilk and Isopure along with that foul tasting PM protein from GNC.
Any other supp’s to replace the things I can’t get from my lack of food choices? We rarely see green veg’s or chicken that isn’t deep fried. I get fish every other day and low grade beef every day along with Thailands entire export of rice every day. The Navy loves rice.
[quote]BlueMarlin wrote:
Sorry I haven’t posted anything for awhile. My grandfather died and I had to fly home to take care of things. Thanks for all the posts so far.
I'm trying to gain lean mass and put on some extra muscle size. Unlike the skinny fat guys, I do want to look like Arnold and Syl. By the way, most of us "beginners" do read every article we can get our hands on from this site. I have been working out for awhile, although my job does make it very difficult.
I’m in the Navy and my work hours are not regular by any means, which means very little sleep (which means little recovery time) so it’s hard for me to give my body the chance it needs to recover. I have to find ways around the recovery time, any advice on that would be great also.
My BF% is about 5. My bench is about 180 using DBs. I'm in good shape and I'm gaining lean mass and making consistent increases in strength. Just post the workout routine that you do and I'll fill in the weights. I also posted a reply on Skinny Fat Guys that I would like some replies to as far as the diet routines.
I can’t get the foods that I need because I don’t get to choose. Whatever the cooks put out is what we’ve got. I need to find out what I can stock up into my rack so that I can have the foods that I need. Keep in mind that I have almost no room for anything, my protein shakes took up half of my storage space.
I’m ingesting about 5,500 calories a day and 340g of protein. I take Triflex, TakeOff, BCAA’s, Glutamine and Creatine. Plus my MuscleMilk and Isopure along with that foul tasting PM protein from GNC.
Any other supp’s to replace the things I can’t get from my lack of food choices? We rarely see green veg’s or chicken that isn’t deep fried. I get fish every other day and low grade beef every day along with Thailands entire export of rice every day. The Navy loves rice. [/quote]
5% bodyfat? Are you sure? That’s very low. I’m guessing that if you have that low of bodyfat then you don’t weigh a lot. How much do you weigh?
It would be easier to bulk up if you had a little more fat on you, since the endocrine system seems to function better with more “normal” bodyfat levels.
It’s good that you are consuming a ton of protein. 340 grams per day is a lot, perhaps an excessive amount but nothing to worry about since you said you are making some good gains, so keep at it.
If I were you I’d get some flax oil to put in my shakes. High in calories (which you need) and omega-3 fatty acids.
You ask for a basic routine, I’ll give you some options. Here is a 3-day full body routine:
Monday
full squats
bench press
conventional deadlifts
bent over rows
Wednesday
walking lunges or bulgarian squats
military press
chin ups
dips
Friday
front squats
sumo deadlifts
close grip bench press
t-bar rows
Here is a 4-day upper/lower body split routine:
Monday
full squats
conventional deadlifts
walking lunges
Tuesday
bench press
seated rows
military press
prone trap raises
hammer curls
Thursday
front squat
good morning
bulgarian squat
Friday
incline bench press
pull ups
dips
shrugs
rear delt raises
Here is a 5-day body part split:
Monday (legs)
full squats
walking lunges
lying leg curls
calf raises
Tuesday (chest)
incline press
bench press
flies
Wednesday (back)
deadlifts
pull ups
bent over rows
pullovers
shrugs
Thursday (shoulders)
military press
upright rows
front raises
lateral raises
rear delt raises
Friday (arms)
close grip bench press
chin ups
dips
ez bar curls
hammer curls
These are all good routines. I recommend the first one since you are a beginner but most beginners cannot resist doing all the isolation movements. Beginners need to learn how to manage fatigue. Make sure you are gaining strength on whichever routine you try. If not, something’s wrong. That is where you need to tinker with volume, frequency and intensity. Good luck.
Thanks for that, I like the upper/lower split you gave, I think I’ll try doing that for a few months. I’m just coming off the HIT program that was discussed here awhile back. It’s really a good program, but it takes a lot of endurance and I’m beginning to think that it may destroy more muscle than I want to…
in reference to the article Berardi wrote about the breakdown after an endurance workout. I think this will work great. I keep reading about flax oil and the other oils… I’m a little confused about what they are for though… I can’t seem to find anything about that.