fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
 |
« on: September 07, 2010, 11:39:30 AM » |
|
Hey guys,
Im new to the forum but i have been following scoobys videos on youtube.
I started working out in September last year, I am 6ft and i was 130 lbs ( underweight).
Now my weight goes up and down from 137 to like 135 sometimes 134 even.
What is best exercise for me to fit in my routines so I can get better results?
Should I do 4 days or 4 days training?
Thanks
Armin
|
|
|
|
|
Logged
|
|
|
|
xsjado
Applying Gnome
Reputation Power: 1
Posts: 27
|
|
« Reply #1 on: September 07, 2010, 11:41:44 AM » |
|
Hey guys,
Im new to the forum but i have been following scoobys videos on youtube.
I started working out in September last year, I am 6ft and i was 130 lbs ( underweight).
Now my weight goes up and down from 137 to like 135 sometimes 134 even.
What is best exercise for me to fit in my routines so I can get better results?
Should I do 4 days or 4 days training?
Thanks
Armin
Exercising is only 30% of the work! Don't forget about nutrition and sleep! What's your current plan? What's your goal? How does your diet, exercise and sleep look on an average basis? Give us some more information and we can assist you better  |
|
|
|
|
Logged
|
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #2 on: September 07, 2010, 12:13:07 PM » |
|
Chest and Tricep
DB press
DB incline press
fly chest machine
rope triceps extension
Dips
Bicep and back
BB curls
Hammer curls
concentration curls
lat pull downs
back row
Shoulder and leg
Front Raise
DB shoulder press
Lateral Raises
For legs I rotate most of the times using machines.
My goal is to gain mass, I don't want to lose any fat since i got no fat to lose.
I also use weight gaining supplement.I usually get 8 hours of sleep.
|
|
|
|
|
Logged
|
|
|
|
Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
|
|
« Reply #3 on: September 07, 2010, 12:21:34 PM » |
|
Scrap the weight gainer supplement: it's useless.
You're not getting results (one of the reasons anyway) is that your routine is pretty rubbish. You're at a gym, so why don't you do squats and deadlifts? Why are you doing 3 exercises on your biceps and 2 on your back? Your back is a huge muscle: the biceps is tiny, how can that make sense?
I would advise you to take a week off. Any spare time you've got in that week go through Scooby's main website, some of the ''Excellent Postings'' section, ask around a bit then start a full-body routine (Stronglifts 5x5 and Starting Strength are good). You probably need to eat a LOT more as well: I'm guessing you don't eat very much. If you don't eat, where are you going to get the energy to build muscle? Nowhere.
The fact that your weight fluctuates is normal: it can vary hugely depending on how much water is in your body etc ec. Weigh youself several times: take an average.
|
|
|
|
|
Logged
|
''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
|
|
|
xsjado
Applying Gnome
Reputation Power: 1
Posts: 27
|
|
« Reply #4 on: September 07, 2010, 12:26:13 PM » |
|
Personally I would say that you're not doing enough back exercises, too much work on your biceps! Try reverse flys and other back exercises to have a more balanced look. If you're training regularly, sleeping enough then I would say that the only reason you're not gaining is your diet. Are you meeting the required amount of protein a day? Meaning you're eating at least 0.4 - 1g of protein per pound of bodyweight. Since you're looking for BIG gains I'd go for 1g of protein per pound of bodyweight which will be 135g of protein. Don't hold back on peanut butter, nuts, bread and food stuffs like that for now, it's not a big deal but don't live off waffles donuts and sugar either. Try to also fit in some ab exercises! Your body won't look complete without a good set of abs . I'm hoping your doing enough exercises for legs, squats and deadlifts are great whole-body exercises. How heavy is your bench right now? And how many sets are you doing? How often are you switching up your training routine? Do you still get DOM after you work out? On the weight gainer: It helped me, but a lot of friends told me it's rubbish. When I started off I found weight gainers helpful, gave me a strong push in the beginning, but that's just my personal opinion. If it's not working for you then stop using it, just try your best to meet your nutritional needs, dont be hesitant on overeating your daily caloric needs. If you find it hard to meet that then feel free to try protein shakes. |
|
|
|
« Last Edit: September 07, 2010, 12:28:24 PM by xsjado »
|
Logged
|
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #5 on: September 07, 2010, 12:57:30 PM » |
|
Scrap the weight gainer supplement: it's useless.
You're not getting results (one of the reasons anyway) is that your routine is pretty rubbish. You're at a gym, so why don't you do squats and deadlifts? Why are you doing 3 exercises on your biceps and 2 on your back? Your back is a huge muscle: the biceps is tiny, how can that make sense?
I would advise you to take a week off. Any spare time you've got in that week go through Scooby's main website, some of the ''Excellent Postings'' section, ask around a bit then start a full-body routine (Stronglifts 5x5 and Starting Strength are good). You probably need to eat a LOT more as well: I'm guessing you don't eat very much. If you don't eat, where are you going to get the energy to build muscle? Nowhere.
The fact that your weight fluctuates is normal: it can vary hugely depending on how much water is in your body etc ec. Weigh youself several times: take an average.
Where should I add squats and deadlifts on my list? I know that I got to work on the eating part, the main reason for my post was to people evaluate my routine. I use to do barbel press and just startd doing DB press. |
|
|
|
|
Logged
|
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #6 on: September 07, 2010, 01:00:19 PM » |
|
Personally I would say that you're not doing enough back exercises, too much work on your biceps! Try reverse flys and other back exercises to have a more balanced look. If you're training regularly, sleeping enough then I would say that the only reason you're not gaining is your diet. Are you meeting the required amount of protein a day? Meaning you're eating at least 0.4 - 1g of protein per pound of bodyweight. Since you're looking for BIG gains I'd go for 1g of protein per pound of bodyweight which will be 135g of protein. Don't hold back on peanut butter, nuts, bread and food stuffs like that for now, it's not a big deal but don't live off waffles donuts and sugar either. Try to also fit in some ab exercises! Your body won't look complete without a good set of abs . I'm hoping your doing enough exercises for legs, squats and deadlifts are great whole-body exercises. How heavy is your bench right now? And how many sets are you doing? How often are you switching up your training routine? Do you still get DOM after you work out? On the weight gainer: It helped me, but a lot of friends told me it's rubbish. When I started off I found weight gainers helpful, gave me a strong push in the beginning, but that's just my personal opinion. If it's not working for you then stop using it, just try your best to meet your nutritional needs, dont be hesitant on overeating your daily caloric needs. If you find it hard to meet that then feel free to try protein shakes. BB bench press I do 35 on each side, for DB I lift 30. For the protein part I know that I have to eat more, since you use to take weight gainers how many meals were u consuming inlcuding the weight gainer? |
|
|
|
|
Logged
|
|
|
|
Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
|
|
« Reply #7 on: September 07, 2010, 01:02:20 PM » |
|
Scrap the weight gainer supplement: it's useless.
You're not getting results (one of the reasons anyway) is that your routine is pretty rubbish. You're at a gym, so why don't you do squats and deadlifts? Why are you doing 3 exercises on your biceps and 2 on your back? Your back is a huge muscle: the biceps is tiny, how can that make sense?
I would advise you to take a week off. Any spare time you've got in that week go through Scooby's main website, some of the ''Excellent Postings'' section, ask around a bit then start a full-body routine (Stronglifts 5x5 and Starting Strength are good). You probably need to eat a LOT more as well: I'm guessing you don't eat very much. If you don't eat, where are you going to get the energy to build muscle? Nowhere.
The fact that your weight fluctuates is normal: it can vary hugely depending on how much water is in your body etc ec. Weigh youself several times: take an average.
Where should I add squats and deadlifts on my list? I know that I got to work on the eating part, the main reason for my post was to people evaluate my routine. I use to do barbel press and just startd doing DB press. Squats on the leg day, deadlifts on the back day. That routine isn't very good, as it is a split and it doesn't look suitable at all as I'm guessing you are a beginner. Almost everyone at the gym follows these and I'm really not sure what the obsession is: you know there are other types of workout routine, right? Why don't you just do a full-body routine: they're simple, they work, they get you mass and strength. |
|
|
|
|
Logged
|
''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
|
|
|
|
Adam512
|
|
« Reply #8 on: September 07, 2010, 01:06:44 PM » |
|
I disagree with Hollis on the weight gainer supplement. All weight gainer supplements are not good though, but some are. I do not get why you say that they aren't, please tell me what about the that are bad, I do understand some are, for example if there are a bad ratio between protein (to little) and carbs (Only fast, and to much) but all weight gainers is not bad.
And about the last thing. Yes fenor003 try set up a fullbody workout instead, and do it 2-3 times week. And if you want you can do 2-3 routines so you can vary your workouts a bit, but always do fullbody, and start out with 2 then do 3 times a day.
|
|
|
|
|
Logged
|
|
|
|
Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
|
|
« Reply #9 on: September 07, 2010, 01:09:03 PM » |
|
I disagree with Hollis on the weight gainer supplement. All weight gainer supplements are not good though, but some are. I do not get why you say that they aren't, please tell me what about the that are bad, I do understand some are, for example if there are a bad ratio between protein (to little) and carbs (Only fast, and to much) but all weight gainers is not bad.
And about the last thing. Yes fenor003 try set up a fullbody workout instead, and do it 2-3 times week. And if you want you can do 2-3 routines so you can vary your workouts a bit, but always do fullbody, and start out with 2 then do 3 times a day.
No, he needs to stay on the same routine for a 2 - 3 month period and evalute his gains at the end. Doing ''2 - 3 routines'' and changing around will give him terrible gains. |
|
|
|
|
Logged
|
''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
|
|
|
|
Adam512
|
|
« Reply #10 on: September 07, 2010, 01:11:47 PM » |
|
What?
You mean that if he have to routines A and B and do it
Mon: A
Wed: B
Fri: A
is going to result in terrible gains?
|
|
|
|
|
Logged
|
|
|
|
Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
|
|
« Reply #11 on: September 07, 2010, 01:13:15 PM » |
|
What?
You mean that if he have to routines A and B and do it
Mon: A
Wed: B
Fri: A
is going to result in terrible gains?
Oh right, no, misunderstood you. That's standard ABA, BAB, ABA. I thought you meant ''mixing it up'' and changing all the exercises every two weeks, which is terrible. We've had loads of people lately telling beginners to do that: it's driving me crazy.  |
|
|
|
|
Logged
|
''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #12 on: September 07, 2010, 01:17:05 PM » |
|
SO following this http://scoobysworkshop.com/schedintermediate.htm minus the cardio isnt a good idea? You guys are talking about full body workout, i looked at the excellent postings section and there is only one for advanced. Can anyone help me with coming up with a good routine? |
|
|
|
|
Logged
|
|
|
|
|
Adam512
|
|
« Reply #13 on: September 07, 2010, 01:19:24 PM » |
|
aha okay,  What exercises are they recommending in that case ? I know like 2-3 sometimes 1 good exercise/ muscle, so it would be nice to know what they say. About fullbodys. I recently did some research on a EAA and proteinsynthesis study, and another one on resistancetraining and it's infuence on the proteinsynthesis. 5 day splits are ineffective. I know most people will be BOOOH'ing right now, but that is true. I do know that if you are experienced, with many many years of training it might not be true, but at least 5-6yrs and less its so. |
|
|
|
|
Logged
|
|
|
|
Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
|
|
« Reply #14 on: September 07, 2010, 01:20:11 PM » |
|
SO following this http://scoobysworkshop.com/schedintermediate.htm minus the cardio isnt a good idea? You guys are talking about full body workout, i looked at the excellent postings section and there is only one for advanced. Can anyone help me with coming up with a good routine? If you want a full-body routine for beginners, you can Google search for Starting Strength or Stronglifts 5x5. If you don't want to do a 5x5 and want a high-rep full-body routine you do this 3 days a week (this is what Wolf would recommend anyway): Squats (for two sessions a week) or Deadlifts (one session a week) - 3x5-8 BB bench press - 3x8-12 Rows - 3x8-12 Military press - 3x8-12 Chinups - 3x8-12 Dips - 3x8-12 Cable crunch - 3x12-15 Mmm, lots of nice, wholesome compounds for you. |
|
|
|
|
Logged
|
''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
|
|
|
|
