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2006/11/27, 09:42 AM
Hey guys. I've just recently gotten back into weight training about 3 months ago. I'm starting to bulk up. Right now I'm not sticking to any strict plan, my average routine is something like
day1-bi/tri
day2-chest/back
day3-rest
day4-shoulders/deltoids
day5-rest
day6-bi/tri
day7-chest/back
and i usually repeat through something like that. I haven't start a serious plan yet because I wanted to bring up my overall fitness and now I think I am about at that point. I will be going home for 2 weeks for Xmas so, starting in January I want to have a serious program and possibly start taking protein supplements.
My overall all goal is to gain size and strength. My stats right now are.
Age-23 Height 197cm Weight 104kg Body Fat%13
I don't include legs in my routine since they are already pretty big and I bike everywhere. Anyway any advice on a new plan or anything would be greatly appreciated.
Thanks
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2006/11/27, 10:00 AM
My first suggestion would be to add legs even though you bike every where. Also if you repeat the workout above you will be hitting bi/tri, chest/back for three cycles before you even get back to shoulders for the second time. I would also suggest changing this around a bit as you can not separate body parts. For example you have a tri day, followed by chest. You are working your tris again with chest. If you are looking for some time of split you would be better off doing a push/pull split or go total body. Stick to the big compound moves: Squat, Deadlifts, Bench, Military Presses, Chins. Then you can supplement with some isolation.
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Beyond Training, Beyond Experience, Nutrition Wins
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2006/11/27, 10:22 AM
I like the suggestions ka made. I also advise using the compound movements instead of isolation. In my opinion, as far as the legs go, it depends on just how much you bike. Only you can know if you're over-doing it there. However, I would suggest, if possible, to reduce the days that you train (to maybe 3 a week), focus on compound movements, and make one day a leg day if you can. Just my two cents.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/11/27, 10:25 AM
Also, nutrition is HUGE. Your program can be drastically improved with good nutrition. I would advise buying a good protein powder like you said (I personally like Biotest's new Whey...it's decent tasting and CHEAP). Try to get a lot of good fruits and veggies and quality protein (eggs are great).
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/11/27, 12:03 PM
You realize that day 1 follows day 7, right?
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Iron and chalk.
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2006/11/27, 05:36 PM
You can choose not to squat or deadlift bullshitting that you get plenty of work through cycling or running or whatever else but you're just wasting your own time in the gym....I have heard this crap lots of times before and every time I convince the person to squat and/or deadlift they realized jsut how pathetically weak their legs/lowerbodies are....and how much benefit they get out of these exercises....
This is also a powerlifting forum. We have a different way of looking at training. We organize our training around lifts or movements. Not around body parts. To me this seems a much more logical approach to training as that's what happens in life in general. When in life will you be using just your biceps? May as well just start training each of your toes separately.
Like KA already said....your focus should be around Squats, Deadlifts, Chin Ups, Standing Overhead Presses, Dips, etc. Big compound freeweight exercises. This is what gets results. The isolation exercises are fine as a supplementary addition on a as needed basis. I would also make my core workout in the 3-5 rep range.
Gaining size and strength will be largely about your diet as well .You'll need to bump your calories and make sure you eat clean.
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2006/11/27, 07:50 PM
i really need to work on nutrition too. ive been packing on the pounds for a decent bulk but i need to clean it up. aka start eatin veggies, fruits, and lean meats...
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2006/11/27, 09:31 PM
stick to complex carbs....I am really starting to like mix of black rice and quinoa or black rice and buckwheat....quite good...
I would avoid fruits if you're trying to keep bodyfat lower....
http://www.sherdog.net/forums/showthread.php?t=430828
very knowledgeable member on sherdog when it comes to supplements....he has wrote up a great post why fruits should be avoided....essentially sticking to veggies....esp if you're dieting or trying to keep bodyfat lower....
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2006/11/27, 09:42 PM
Hey guys thanks for all the great advice so far. I did a poor job explaining my routine so lemme try again. I do
bi/tri
chest/back
shoulders/del in that order. I realize the way I wrote it out before was pretty dumb. Actually every day gets done once before I restart the cycle.
As for the advice that you've all given. I'm open to everything. I thought the bike would be fine but you guys know more than me so I'm gonna start doin legs and core too.
I see most people saying do the fundamental lifts.
As far as setting up a program with that, would you still try and isolate the big lifts into certain days such as.
1-military press, chin up, overhead press
2-deadlift, bench, dips
3- squats + ??
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2006/11/27, 09:56 PM
military press is a type of an overhead press....should be done standing with a barbell...
you can combine squats with any exercise really....lunges,bent over rows, calf raises ...etc..
I would also throw in some core exercises like heavy crunches/twists/etc....
You can split up your training any way you want really...
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