Hey,
I guess I should start with the basics. Well, I’m 18 years old and I weigh 142 pounds. My general fitness level is quite high and I do a lot of walking everyday. I’m quite new to the world of weight training so if I use the wrong terminology I apologize.
I’ve been lifting for around two months on a fairly relaxed schedule with an even more relaxed routine. I’ve noticed quite a difference in my strength and a small increase in mass/size. My initial goal was to simply put on a bit of lean muscle mass and increase my overall body strength.
Now that I have started lifting I feel that I need to have a more focused aim. I’ve decided to work towards getting back into rugby.
I’ve been out with a knee injury for around two years now but before I got injured I had been playing for almost six years. I’ve been given the go ahead from my physio to start training again so I’ve started trying to put together a work out routine to build strength, power and size.
I aim to be ready to start rugby again for the 2008 season that starts in September. Giving me seven months of training.
My Schedule:
Monday - Weights - Back, Legs & Abs
Tuesday - Weights - Shoulders, Chest & Arms
Wednesday - Rest Day
Thursday - Weights - Back, Legs & Abs
Friday - Weights - Shoulders, Chest & Abs
Saturday - Rest Day
Sunday - Rest Day
Exercises/Sets Per Session:
Back, Legs & Abs
-Horizontal Rows
-Wide Grip Pull-Downs
-Hyper Extensions
-Squats
-Calf Press
-Lunges
-Declined Sit-Ups
-Side Bends
-Hanging Knee Raises
Shoulders, Chest & Arms:
-Shoulder Shrugs
-Shoulder Press
-Bench Press
-Inclined Bench Press
-Chest Flies
-Bicep Hammer Curls
-Bicep Pull-Downs
-Tricep Extensions
-Tricep Pull-Downs
-Forearm Curls
What I’m looking for is any way of improving the effectiveness of my training routine. What I’ve written above may be absolute trash, if so please tell me how I can improve it. All help will be greatly appreciated. I have read most of the articles on beginners and have found them to be VERY helpful.
Thanks.
I forgot to mention that I am unsure about how many reps of each set I should be doing. I would also appreciate any help on that issue.
I will be supplementing my diet with a supplement called Maximuscle Cyclone which is a mix of protein, glutamine and creatine.
Why not pick one of the many routines listed on this site Mark Rippetoes Starting Strength or Bill Starr’s 5x5? It’ll save you a lot of headache of trying to make a program and is proven effective.
[quote]DoubleSidedTape wrote:
That Program is garbage.
Do this:
You’ll thank us later.[/quote]
-_-
Explain why, you boob-head. The link he gave you is PROVEN effective for novices in the gym who havent had the experience of doing ‘formulated’ programs before. Bill Stars 5x5 is more complex on the body (you could injure your untrained tendons), requires an understanding and FOLLOWING of a ‘massive’ diet, thus you would not gain as much from it as you would by doing Rippetoes (the link above).
Read. Eat. Learn. Eat. Work. Eat. Rest… Repeat.
[quote]forevernade wrote:
DoubleSidedTape wrote:
That Program is garbage.
Do this:
You’ll thank us later.
-_-
Explain why, you boob-head. The link he gave you is PROVEN effective for novices in the gym who havent had the experience of doing ‘formulated’ programs before. Bill Stars 5x5 is more complex on the body (you could injure your untrained tendons), requires an understanding and FOLLOWING of a ‘massive’ diet, thus you would not gain as much from it as you would by doing Rippetoes (the link above).
Read. Eat. Learn. Eat. Work. Eat. Rest… Repeat.[/quote]
I was replying to the OP, sorry for the confusion.
Bill Starr’s 5x5 is also a great program, but the OP would better off with Rippetoe’s program to start with, as it is less complex.
Rereading your post, I’m not sure if you are calling me a boob-head, or someone else. Whatever <_<
Hey,
Sorry I’ve not been on the computer in a few days. First of all, thanks for the help Rasslore, I looked up both programmes but I still think I’d rather make my own. I know it wont be as effective or as detailed as either of the ones you suggested but I find it very hard to get motivated to do something someone else has set. I will try, however, to take the advice taken in the two suggested programmes.
[quote]PozzSka wrote:
do you not have legs?[/quote]
I know I’m new to this forum but I’d rather be given constructive criticism or even just be told that what I’m talking about is garbage. Maybe I’m missing a joke but if you have something to say or criticize I’d rather you just said it.
I think I may have found a programme that I can merge with the exercises I want to do. It’s the total body workout programme detailed here - http://www.T-Nation.com/readTopic.do?id=508031 .
The programme suggests only doing 6 exercises a session with three sessions per week, but I find that only doing six exercises leaves me with excess energy after each session. And before you say anything, I do push 100% during my sessions.
I wandered if doing the same amount of sets and reps suggested in the programme but increasing the number of exercises from six to eight or nine would still produce good results?
I think you should do 3 exercises, balls to the wall, and get out of the gym.
What exercises? You were given a link to rippetoes starting strength program. I recommend you follow it.
Remember, if you’re lifting to get strong you should do what will get you strong. Rippetoes program has been proven, over many years, to make people strong. While you’re at it, buy his book “Starting Strength” so you know how to actually do the exercises correctly.
That TBT program, while good, is more for hypertrophy than strength. Will it increase strength? Yes. Will it increase strength more than rippetoes? Nope. 
I’m not even going to comment on the “increasing the number of exerises” question.
Also, I just want to point something out: at 142 lbs and 5’11, there’s no way you know what’s going to work for you in the gym. You simply do not have the experience. You can’t look over your years of training logs, and go “Gee, that really worked for me!” That’s why creating your own program is a bad idea. You can do it, but be prepared to spin your wheels.