New Guy Here; What Do You Think?

Training Beginners
1

Hi everyone,
My name is Steve and I’m 41 years old. I’m 5’11" and weigh about 140. My wife wanted to join the YMCA and when I saw the family rate wasn’t much more than the individual rate I joined also. I never thought I would enjoy weight lifting so much but I’m hooked!

I’ve always been pretty skinny and pretty active but in the last year or so I’ve developed a little fat just on my stomach, but according to 2 different body fat tests (both based on a tape measure) I’m about 13-16% body fat.

I’ve been to the gym about every other day for the last three weeks and I am really seeing results, especially in my arms, shoulders, chest and back (in that order).

I started with lighter weights and sets of 10-12 but read that sets of 6-8 build more mass and I can shape and cut later after I have a little more to work with. My goal is to gain mass and look really great (pretty vain, I know). My 3 latest workouts have looked like this:

2/6
Machine chest press 6 reps 3 sets
machine shoulder press 6 3
cable lat pull-downs 6 3
machine leg press 6 3
cable tricep push-downs 6 3
cable curls 6 3
machine crunches 6 3
machine rotary torso 6 2
cable row 6 3
hanging leg raises 15 3
dumbell shrugs 10 2

2/9
machine shoulder press 6 3
machine leg press 6 3
dumbell bench press 6,8,10 3
cable lat pull-down 8 3
cable curls 8,7,6 3
cable tricep push-downs 8,7,6 3
dumbell shrugs 10 2
machine flys 6 2

2/11
machine shoulder press 6 3
dumbell bech press 8 3
cable row 10,8,8 3
machine leg press 6 3
cable hammer curls 8,7,7 3
cable tricep push-downs 10,10,8 3
dumbell shrugs 10 3
machine flys 8,6,4 3
machine crunches 10,8,10 3

I also do 4 sets of 25 crunches on my off days.
My wife cooks supper usually from “Cooking Light” magazine and I take leftovers for lunch. I never ate breakfast before but now I usually have 2 boiled eggs, a granola bar and a banana. I also eat an afternoon snack with some combo of yogurt, boiled eggs, tuna, fruit, cottage cheese or string cheese.

On workout days as soon as I get home from the gym (5 minutes away) I have one scoop of ON 100% whey protein in 8 oz of 2% milk.

I know this was a long first post but I hope I can get some input on how to improve my routine.
Thanks and I’m glad to be here,
Steve

2

I am SOOO biased when it comes to what routine to use to build mass/strength. I can’t emphasize enough that everyone should follow Rippetoe’s Starting Strength.

Fantastic program that will put meat on your bones. You can’t be shy of using free weights, squatting a lot, and deadlifts. Squats and deadlifts are the money exercises when it comes to mass. They work the largest groups of muscles on your body.

Here are some other highly effective routines:

http://www.t-nation.com/readArticle.do?id=459321

3

As far as diet, if you want to be big, you need to eat big. It’s recommended to eat 1-1.5 grams of protein per pound of body weight. You should strive for the 1.5g/lb.

By the looks of what you posted, you are not eating enough to feed your body. Your example breakfast actually looks good. Your afternoon snack(s) looks good as well. If you want to gain weight, then you need to eat more than you burn. Makes sense, right? Use http://www.fitday.com to track what you eat, especially macro nutrients.

There are lots of great articles on this website, please read as much as you can. The first three posts in the Beginner section is a great place to start.

Good luck, and looking forward to your next steps.

4

By the way, how did you find this site?

5

I’m with TheDude.

Pick a plan designed by a professional and do that for a while. Until you educate your self on how to design programs, stick to other people’s stuff.

http://www.T-Nation.com/readArticle.do?id=1793585
TESTOSTERONE NATION - Nutrition for Newbies, Part 1
http://www.T-Nation.com/readArticle.do?id=1795045
TESTOSTERONE NATION - Nutrition for Newbies, Part 2
http://www.T-Nation.com/readArticle.do?id=1764218
TESTOSTERONE NATION - Training for Newbies, Part 1
http://www.T-Nation.com/readArticle.do?id=1765943
TESTOSTERONE NATION - Training for Newbies, Part 2
http://www.T-Nation.com/readArticle.do?id=459493
TESTOSTERONE NATION - 7 Habits of Highly Effective Nutritional Programs

Check those out.

6

Dude,
Thanks for the replies. I didn’t post my lunch and dinner menus because they vary so much from day to day but they are pretty hearty and typicaly consist of a meat, carb and veggie and I usually eat a serving of cottage cheese with supper. I would say I get around 1 gram per pound of body weight of protien per day, but nowhere near 1.5.
I found the site via a google search that directed me the articles in the beginner section that you mentioned.
I plan on moving more toward free weights but I’m still a little intimidated at the gym and I don’t have a spotter.
Thanks again for the replies.
Steve

7

The main idea is to at least get 1 gram. Try. There are several days a week I don’t hit my targets. I try. It’s good to know you have a clue about nutrition.

As far as no spotter, it’s not as big of a deal as you think. I don’t use one. It might be a matter of confidence in my abilities. The great thing about a 3x5 or 5x5 program is that you’re not using maximal weights. There is nothing written in stone that you have to use free weights. I enjoy using them, but that’s my preference.

Anyway, as long as you’re adding weight every workout or every week.

8

Steve, I wanted you to see this to know what hard work can achieve, even over 40.

http://www.T-Nation.com/tmagnum/readTopic.do?id=1942179

Not quite the same situation, but you get the idea.

9

Wow! Thanks Dude, that’s inspiring and hats off to bd2000!
I had my first “bad” workout since I started last night. I missed my afternoon snack and got started later than normal and I ran out of gas near the end of my workout. I did push all of my sets up to 8 reps and stayed entirely off of the machines, but my shoulder press and my squats just weren’t there so I skipped them.
Oh well, Friday will be another day.
Steve

10

FYI, it’s general to say 3 x 6 , meaning 3 sets of 6 reps. Good luck.

11

Thanks skw. I’m new to the game so I don’t have the jargon down yet.
Steve