|
Adam512
|
 |
« Reply #15 on: September 07, 2010, 01:22:27 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? I think that Fullbody is a better choice. An example for a routine: Push-ups - 4 sets Pull-ups - 4 sets Shoulder press - 3 sets Triceps dips - 2 sets Chin-ups - 2 sets Crunches/Leg raises - 3 set Squats/Lunges - 4 sets Calf raises - 2 sets This requires nothing but a pull-up bar, and maybe something to make the squats more challenging, but it is not necessary. Do you have a bar or dumbbells? |
|
|
|
|
Logged
|
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #16 on: September 07, 2010, 03:55:23 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? I think that Fullbody is a better choice. An example for a routine: Push-ups - 4 sets Pull-ups - 4 sets Shoulder press - 3 sets Triceps dips - 2 sets Chin-ups - 2 sets Crunches/Leg raises - 3 set Squats/Lunges - 4 sets Calf raises - 2 sets This requires nothing but a pull-up bar, and maybe something to make the squats more challenging, but it is not necessary. Do you have a bar or dumbbells? I get free acess to gym in my university so i have access to anything. so is that what you recommend for putting size on? |
|
|
|
|
Logged
|
|
|
|
|
austinj2068
|
|
« Reply #17 on: September 07, 2010, 04:24:57 PM » |
|
I get free acess to gym in my university so i have access to anything. so is that what you recommend for putting size on?
if you want size you need weights. and since you're a beginner you need a full body workout with lots of compounds. your primary lifts should be: Squats one workout, then deadlifts the next. (ex. mon squats, wed deads, fri squats, next mon deads.) Bench Press 5x5 Pull ups 5x5 Military press 5x5 Chin ups 5x5 Then calf raises and weighted crunches at the end. 3x12 each do it three days a week, every other day. |
|
|
|
|
Logged
|
stats:
20 years old
6'3"
180lbs
10-11%bf
300lb bench press(1RM) =Goal 315=
415lb squat(1RM) =Goal 450=
if you like the posts give me reputation!
click the blue heart > agree > submit.
thanks!
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #18 on: September 07, 2010, 04:29:02 PM » |
|
I get free acess to gym in my university so i have access to anything. so is that what you recommend for putting size on?
if you want size you need weights. and since you're a beginner you need a full body workout with lots of compounds. your primary lifts should be: Squats one workout, then deadlifts the next. (ex. mon squats, wed deads, fri squats, next mon deads.) Bench Press 5x5 Pull ups 5x5 Military press 5x5 Chin ups 5x5 Then calf raises and weighted crunches at the end. 3x12 each do it three days a week, every other day. so putting 7 pounds in a year is not much? Since Ive been working out since Septempr 09 im still considered beginner? even tho i was doing split routines? |
|
|
|
|
Logged
|
|
|
|
Karmuffel
Applying Gnome
Reputation Power: 1
Posts: 36
|
|
« Reply #19 on: September 07, 2010, 04:56:30 PM » |
|
if you are serious about your training, read starting strengh.
i did the same bullshit you are doing at the moment, started fall 09, did half ass machine/dumbell 3 day split with scoobys workout, stopped training completely for about 5 months, did same half assed attempt again and then FINALY i started doing compound barbell exercizes and read starting strengh.
Some things i learned in this year:
Dont do isolation bullcrap like curls, pulldowns, french press etc. You dont need them at the beginning and you REALY dont need a shitload of curl variations. It is okay to do maybe 3x8 curls as the last exercize on a pull day but you dont need it.
Squats! do them! And please dont do quarter squats in the Smith Machine with sissy Pads, i'm always laughing my ass off when people do this
Also do Deadlifts!
And Benchpress... with a Barbell... you dont need incline Benchpress at the beginning.
Also Shoulderpress
learn power cleans! they are awesome, you get mad traps and the curlbros on the preacher rack will be confused to see someone doing a real lift.
learn the correct form of the lifts. read starting strengh, watch the dvd. if you dont want to buy it, pirate it. if you are too lazy, watch youtube videos of mark rippetoe and dave tate about everything.
oh and if you want to gain weight, GOMAD (gallon of milk a day) is a very easy and effective way to get your caloric surplus. Aim for 5000 calories (a gallon of whole milk has 2600 already) and you WILL gain weight!
|
|
|
|
« Last Edit: September 07, 2010, 05:05:33 PM by Karmuffel »
|
Logged
|
|
|
|
|
austinj2068
|
|
« Reply #20 on: September 07, 2010, 05:06:51 PM » |
|
if you are serious about your training, read starting strengh.
i did the same bullshit you are doing at the moment, started fall 09, did half ass machine/dumbell 3 day split with scoobys workout, stopped training completely for about 5 months, did same half assed attempt again and then FINALY i started doing compound barbell exercizes and read starting strengh.
Some things i learned in this year:
Dont do isolation bullcrap like curls, pulldowns, french press etc. You dont need them at the beginning and you REALY dont need a shitload of curl variations. It is okay to do maybe 3x8 curls as the last exercize on a pull day but you dont need it.
Squats! do them! And please dont do quarter squats in the Smith Machine with sissy Pads, i'm always laughing my ass off when people do this
Also do Deadlifts!
And Benchpress... with a Barbell... you dont need incline Benchpress at the beginning.
Also Shoulderpress
learn power cleans! they are awesome, you get mad traps and the curlbros on the preacher rack will be confused to see someone doing a real lift.
learn the correct form of the lifts. read starting strengh, watch the dvd. if you dont want to buy it, pirate it. if you are too lazy, watch youtube videos of mark rippetoe and dave tate about everything.
oh and if you want to gain weight, GOMAD (gallon of milk a day) is a very easy and effective way to get your caloric surplus. Aim for 5000 calories (a gallon of whole milk has 2600 already) and you WILL gain weight!
good advice, but cut down on the language please.  i don't think that power cleans are very important though |
|
|
|
|
Logged
|
stats:
20 years old
6'3"
180lbs
10-11%bf
300lb bench press(1RM) =Goal 315=
415lb squat(1RM) =Goal 450=
if you like the posts give me reputation!
click the blue heart > agree > submit.
thanks!
|
|
|
|
austinj2068
|
|
« Reply #21 on: September 07, 2010, 05:20:17 PM » |
|
so putting 7 pounds in a year is not much?
Since Ive been working out since Septempr 09 im still considered beginner? even tho i was doing split routines?
1. 7lbs is ok, but its not optimal for a first year lifter.(i gained 25lbs my first year, for ex.) 2. whether you're a beginner or not is not based on how long youve been lifting, but how well your CNS is trained, and how experienced you are. 3. splits are not always the best, and unless you are very advanced(in which case you probably don't need advice on your routine), you don't need one at all. if you don't have the basic strength to use a good heavy weight with all those isolations, you won't gain much muscle. this is why you need a full body, or an upper body/lower body rotation with lots of compounds. |
|
|
|
|
Logged
|
stats:
20 years old
6'3"
180lbs
10-11%bf
300lb bench press(1RM) =Goal 315=
415lb squat(1RM) =Goal 450=
if you like the posts give me reputation!
click the blue heart > agree > submit.
thanks!
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #22 on: September 07, 2010, 05:36:07 PM » |
|
so putting 7 pounds in a year is not much?
Since Ive been working out since Septempr 09 im still considered beginner? even tho i was doing split routines?
1. 7lbs is ok, but its not optimal for a first year lifter.(i gained 25lbs my first year, for ex.) 2. whether you're a beginner or not is not based on how long youve been lifting, but how well your CNS is trained, and how experienced you are. 3. splits are not always the best, and unless you are very advanced(in which case you probably don't need advice on your routine), you don't need one at all. if you don't have the basic strength to use a good heavy weight with all those isolations, you won't gain much muscle. this is why you need a full body, or an upper body/lower body rotation with lots of compounds. I see, it makes sense now. So for how long should I do the routine that u suggested in your earlier post for example? |
|
|
|
|
Logged
|
|
|
|
fenor003
Applying Gnome
Reputation Power: 1
Posts: 13
|
|
« Reply #23 on: September 08, 2010, 04:01:57 PM » |
|
So by doing some research and reading post on this forum I came up with a routine. I wanted to get some thoughts on this routine from you guys.
Monday :
-Bench Press
-Dumbble fly/ Machine Fly
-Pull down Rope
-Dips
-Pushups
Wed:
-Barbell Curls
-Chin up
-Pull up
-Straight Back Row
-inverted Row
Friday :
-Squat
-Shoulder Press
-Upright Row
-Leg curl
-Leg extention
|
|
|
|
|
Logged
|
|
|
|
|
