Newbie Routine for Getting Huge?

So this is the workout I`ve been doing closely for almost 2 weeks now . Your thoughts would be very helpful to see if this is the correct routine for me .
Workout 1 :
squat
strict overhead press
rear delt raise
close grip bench press

workout 2 :
bent over barbell rows
Deadlift
rack pulls(every other week)
shrugs

(sry for trying to explain like this :\ )

Rep scheme:
Squats:
after warmup ,
weight 1 x 10 x 2
weight2 x 5 x 2
where (weight2 > weight1)

Deadlifts:
after warmup
w1 x 6
w1 x 4

Overhead press:
w1 x 5 x 3

I increase load in every lift by atleast 5 pounds every session .
also I alternate between these two workouts and if time permits spend a few minutes on chinups, pull ups ,wrist curls and stuff although at moderate intensity .

its ok, I’d would recomend focusing more on pullups in workout 1 to increase pulling volume

[quote]enoscent wrote:
So this is the workout I`ve been doing closely for almost 2 weeks now . Your thoughts would be very helpful to see if this is the correct routine for me .[/quote]
I was just scanning your training log.

What’s your current bodyweight? Have you taken any recent pictures - how are you looking now, compared to your pics two months ago.

I’m getting the impression that your diet could use work (not sure, since you haven’t mentioned it in a while).

Depending on your actual progress since December, you might want to consider getting on a better designed program. This kind of lower volume plan may or may not be helping with your goals.

[quote]Chris Colucci wrote:

[quote]enoscent wrote:
So this is the workout I`ve been doing closely for almost 2 weeks now . Your thoughts would be very helpful to see if this is the correct routine for me .[/quote]
I was just scanning your training log.

What’s your current bodyweight? Have you taken any recent pictures - how are you looking now, compared to your pics two months ago.

I’m getting the impression that your diet could use work (not sure, since you haven’t mentioned it in a while).

Depending on your actual progress since December, you might want to consider getting on a better designed program. This kind of lower volume plan may or may not be helping with your goals.[/quote]

My bodyweight hasnt changed much . Its 80.5 kg now compared to 80kg in December. However I feel my thighs getting all muscular and also my back feels a bit “fuller” . I`ll take a few pics and update my log as you mentioned .

As for my diet , Ive added in an some more whey in addition to milk and other vegetarian proteins . My protein intake hovers around ~150 grams on workout days . I take it easy on proteins on my rest days and make sure to take in enough calories . Actually ,Ill be glad to make any changes to make this routine better.

double your protein, keep it up even on off days

Vegetarian proteins? you aint a gosh-darn hippy, are you? Kill a beast, eat its flesh, gain its power

[quote]caveman101 wrote:
double your protein, keep it up even on off days

Vegetarian proteins? you aint a gosh-darn hippy, are you? Kill a beast, eat its flesh, gain its power[/quote]

This year I ate a black bear and haven’t felt stronger. Next year I’m thinking about getting a Grizzly.

no wonder - black bears are small. Make sure the Grizzly is an adult male

Question: Which Bear is Best?
-Jim Halper Posing as Dwight Shrute

Black bear tastes amazing, but if you want pure beastness and a sick looking taxidermy, Grizzly for the win.

No chest or biceps?
It looks like your basically doing a full body thingy in work out a and a back one in b
I’d either do king beefs program or if you want to make your own one at least two exercises per muscle group
Find how many days of the week your willing to go to the gym, work all your muscles (all of them) at the highest volume they can take to recover, and then commit food genocide

Yup I`m definitely gonna up my protein intake but eating a grizzly is a bit too much imho :stuck_out_tongue: .

I`ve been avoiding bench press until I get a strong back and triceps but Dumbell presses meanwhile should do I guess .

[quote]enoscent wrote:
My bodyweight hasnt changed much . Its 80.5 kg now compared to 80kg in December.[/quote]
That’s not progress at all. That kind of weight is normal daily fluctuation. I can go up three pounds over the course of a single day, but that doesn’t mean I’m actually “gaining” weight.

Pictures will definitely be more useful.

It’s been a while since I asked anyone, so lemme see if I remember how to word this…

What, exactly, did you eat yesterday?

This is absolutely why you’re not gaining muscle. As a vegetarian, it’s even more important that you get quality protein everyday.

Decreasing protein on your rest days makes no sense at all. That’s when your body has a chance to use those nutrients to rebuild and improve. If anything, drop carbs slightly on rest days.

Okay.

Number one change, ditch your current plan and do this:

You do realize that this basically says, “I’m going to avoid getting stronger, because I want to get stronger first.” There’s nothing wrong with the dumbbell press, but this is crazy “logic” for avoiding the bench press.

[quote]caveman101 wrote:
no wonder - black bears are small. Make sure the Grizzly is an adult male[/quote]
Majin Buu ate Dabura. He had POWER.

[quote]Chris Colucci wrote:

[quote]enoscent wrote:
My bodyweight hasnt changed much . Its 80.5 kg now compared to 80kg in December.[/quote]
That’s not progress at all. That kind of weight is normal daily fluctuation. I can go up three pounds over the course of a single day, but that doesn’t mean I’m actually “gaining” weight.

Pictures will definitely be more useful.

It’s been a while since I asked anyone, so lemme see if I remember how to word this…

What, exactly, did you eat yesterday?

This is absolutely why you’re not gaining muscle. As a vegetarian, it’s even more important that you get quality protein everyday.

Decreasing protein on your rest days makes no sense at all. That’s when your body has a chance to use those nutrients to rebuild and improve. If anything, drop carbs slightly on rest days.

Okay.

Number one change, ditch your current plan and do this:

You do realize that this basically says, “I’m going to avoid getting stronger, because I want to get stronger first.” There’s nothing wrong with the dumbbell press, but this is crazy “logic” for avoiding the bench press.[/quote]

Yesterday my diet was :(Well its a bit hard to give exact names cause of diet differences culturally but Ive tried to give a gist of my diet)

Morning: 1scoop whey(24g) + 2-3 Indian flatbreads with veggies

Afternoon: 1/2 litre whole milk + some snacks (nuts,cookies etc)

evening: rice + 1/2 litre whole milk

Late evening: 2 scoops whey + 3-4 finger millet flatbreads

Night: 2 flour flatbreads with cauliflower and some other vegetable I don`t know .

Late night : 1 litre whole milk

and I almost never eat junk food and add in some fish oil softgels.

Thanks for that link

[quote]enoscent wrote:

[quote]Chris Colucci wrote:

[quote]enoscent wrote:
My bodyweight hasnt changed much . Its 80.5 kg now compared to 80kg in December.[/quote]
That’s not progress at all. That kind of weight is normal daily fluctuation. I can go up three pounds over the course of a single day, but that doesn’t mean I’m actually “gaining” weight.

Pictures will definitely be more useful.

It’s been a while since I asked anyone, so lemme see if I remember how to word this…

What, exactly, did you eat yesterday?

This is absolutely why you’re not gaining muscle. As a vegetarian, it’s even more important that you get quality protein everyday.

Decreasing protein on your rest days makes no sense at all. That’s when your body has a chance to use those nutrients to rebuild and improve. If anything, drop carbs slightly on rest days.

Okay.

Number one change, ditch your current plan and do this:

You do realize that this basically says, “I’m going to avoid getting stronger, because I want to get stronger first.” There’s nothing wrong with the dumbbell press, but this is crazy “logic” for avoiding the bench press.[/quote]

Yesterday my diet was :(Well its a bit hard to give exact names cause of diet differences culturally but Ive tried to give a gist of my diet)

Morning: 1scoop whey(24g) + 2-3 Indian flatbreads with veggies

Afternoon: 1/2 litre whole milk + some snacks (nuts,cookies etc)

evening: rice + 1/2 litre whole milk

Late evening: 2 scoops whey + 3-4 finger millet flatbreads

Night: 2 flour flatbreads with cauliflower and some other vegetable I don`t know .

Late night : 1 litre whole milk

and I almost never eat junk food and add in some fish oil softgels.

Thanks for that link
[/quote]

First thing I noticed is lack of fish, are you willing to eat fish?

[quote]enoscent wrote:
I`ve been avoiding bench press until I get a strong back and triceps but Dumbell presses meanwhile should do I guess .[/quote]

Back – rows and pull-downs are all conjugate exercises to chest press. A stronger pull will directly lead to a stronger press. I do back and chest in the same day; I’m pretty fortunate to go to a very slow gym where I can hog 2 pieces of equipment at a time…

a1: Incline dumbbell press
a2: Wide grip seated cable pull-downs

b1: Dumbbell press on ball (or decline)
b2: Seated cable rows (vary grips each week)

c1: Flat bench flys
c2: Cable pull-overs

Don’t skip presses if you want to get a stronger back and triceps. It’s imperative that you incorporate this exercise/body part in.

The title of this thread got me to thinking:

I remember when I first started lifting after finding this site and reading a number of threads about a ‘new lifter trying to get huge’ and such. Because I am interested in muscular hypertrophy, I gravitated towards that sort of mentality (i.e., finding a program geared towards that).

After about a month, I just looked in the mirror and thought about myself in the weight room. I was 140 lbs, and I was DB Pressing the 30 pound dumbells and squatting like…I don’t even remember–probably 125. I then realized that I was skinny and weak, and that I needed to start there, not thinking about my end goal.

When I was into running competitively, it took years for me to get a really decent physique from it (at least a ‘runner’s physique’). I guess I tried to approach lifting similarly: one has to crawl before walking, and one needs to think about a program for getting to “not weak and skinny as hell” before one for “getting huge.” Because they really are two different goals that work in at least somewhat dissimilar ways.

@PlainPat: I`m taking fish supplements .Until I move out , no non-veg has to be followed or maybe once a week outside :\

I squat “almost” ATG (way below parallel) without any problems in form or back. But the general trainer insists everytime I squat that I go only till parallel or Ill hurt my knees .isnt it the other way round?

[quote]enoscent wrote:
Morning: 1scoop whey(24g) + 2-3 Indian flatbreads with veggies

Afternoon: 1/2 litre whole milk + some snacks (nuts,cookies etc)

evening: rice + 1/2 litre whole milk

Late evening: 2 scoops whey + 3-4 finger millet flatbreads

Night: 2 flour flatbreads with cauliflower and some other vegetable I don`t know .

Late night : 1 litre whole milk[/quote]
In your condition/bodyfat level, a liter of whole milk by itself or a half-liter of whole milk and some rice, are very inappropriate, just like milk and cookies should not be your afternoon snack. C’mon son.

You’re absolutely falling into the trap that keeps a lot of vegetarian lifters from seeing muscular gains. You’re severely underestimating your protein intake and it’s totally holding you back.

Especially since you’re allowed dairy products, I want to see more yogurt (low fat if possible), greek yogurt, beans, protein shakes (instead of straight milk), nuts and seeds (in absolute moderation).

Legit question: If you can take fish supplements, why can you not eat whole fish?

Not to start an big debate, but I don’t see how there’s any moral or ethical difference.

That trainer is a knob. This issue has been discussed many, many, many, many times. Full range of motion squats expose the knee joint to less stress than squatting to parallel.