Need Help: New to Lifting

Training Bodybuilding
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Ok, I will give you some background info and i need your advice on what I am doing right and wrong. Want mass.

AGE: 21
HEIGHT: 6’5"
WEIGHT: 240
BF%: more than it should be

Measurments:

BICEPS: right-14 3/4
left- 14 1/2
FOREARMS: right-12 3/4
left-12 1/4
NECK: 17"
CHEST: 45 1/2
WAIST: 44
THIGHS: right-25 1/2
left-24
CALF: right-17
left-16 1/4

SUPPLEMENTATION:

OFF DAYS: multi-vitamin in the morning, and 1 scoop of designer whey protein.

ON DAYS: mutli vitamin in the morning, 1 1/2 scoops of designer whey protein, 1 egg white. 5 mg of GNC creadrive 30 minutes prior to workout, 5 mg of creadrive immeadiately after workout. 1 1/2 scoops of designer whey protein about 30 min. after workout. 1 scoop of protein before bed.

TRAINING:

Monday, Wednesday, and Friday.
this is where i feel like i need the most help. i will describe each excersize and how i do it to make sure i am not doing anything wrong. I dont know if this is the best plan for me. I am a beginner bodybuilder, and mostly concerned with adding MASS.

Each day I do the following excersizes to failure.

SQUATS. on a smith machine 250 lbs.
LEG EXTENTIONS. 135 LBS X 8-10 reps
LEG CURLS. individually 90lbs X 8-10 reps
DUMBBELL PULLOVERS. 45lbs X 10 reps…i do these laying on a flat bench. with my arms fully extended I move them back as far as posible and then upright and over my head again.
BARBELL OVERHEAD SHOULDER PRESS: 135 X 10 reps…i do tese just like a seated bench press on the smith machine.
SEATED ROWS. 100 X 10 reps
BENCH PRESS. 145 X 10 reps (smith machine)
STRAIGHT BAR CURLS. 65 lbs X 10
TRICEP PULLDOWNS. 70 lbs X 8-10 (on cable machine w/ rope)
pullps
dips
weighted calf raises
abs

I know this is a lot of info, but I didn’t know what all you would need to know. like I said, I am new to the sport, and i just want to add size first, then i will worry about cutting up. i found this 3 day mass workout and started it, but i’m not sure if i should be doind anything differently.

any input on supplementation, routines, excersizes…anything would help…thanks.

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  1. Start keeping a food log to ensure that you’re eating enough quality food. Do a search on this site for Berardi’s “Massive Eating” articles (part 1 and 2). They contain a formula for calculating your nutritional needs. Eating enough is the biggest hurdle to gaining size.

  2. The second hurdle is training. Make sure you’re doing squats (on leg days), deadlifts (on leg or back days), and benchpress (on chest days) in your workouts. Use free weights. Don’t use the Smith machine. Go heavy. No more than 6 reps. 4 sets per exercise. If you need more advice, do a search on this site for “Dawg School - Basic Training for Beginners.”

  3. Consistency is important. Don’t miss workouts. Don’t miss meals.

Good luck bro.

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tryin2learn-
You need to start reading the workout articles on this site.
#1 - don’t do exercises to failure
#2 - why so many sets of 10?
#3 - lose the Smith Machine

Read Chad Waterbury and Christian Thibedeau and their suggested workouts.

You have much to learn but you’ve come to the right place.

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Thanks for the heads up on which articles to read. I’ll check out those articles for sure. thanks

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unless your doing explosive bench…stay outta the smith machine.

6

Check out fitday.com for keeping a food log. Mybodycomp is good for keeping track of your measurements and BF%.

Looks like a 2+ hour work out. That’s probably too much. Split it up and mix it up there are tons of well balanced programs on this site and (GASP!) others. Read, read, and read some more!
Then make an informed decision and stick to it.

I know you say gaining mass is your immediate goal but, you also say that your weight and BF% are high, so you might want to consider some HVT type cardio work.

Keep at it! Newbie gains are great!

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http://images.t-nation.com/forum_images/./1/.1114218596655.george_steele.jpg

tryin’ to learn,
I wholeheartedly agree with major dan. Read Waterbury and Thibaudeau.

I would also suggest that you look up articles by coach John Davies. His workouts encompass whole body training and old strong man lifting techniques that will do wonders for you.

Also, buy some Surge for your post-workout shake and get yourself some Grow! protein. They will do more for you than any other supplements at this point in your training.

Good luck bro, and keep us aprised of your progress.