Hello, I've just graduated from highschool, and would like to spend this summer before i begin school this fall working hard to bulk up and become more cut. I'm not scrawny but I'm also not fat. I'm about 5'4" (a bit short i know) and about 135 pounds. I don't have much equipment. Mostly a bench(which can be set at an incline and decline as well as level) an opliptical machine, dumbells, and i believe i have some mats for excercising on the floor. I would really love to show results in my chest, shoulders, back, and core, as well as my arms(although i don't have much trouble with those )
I am willing to work hard and deal with soreness. I believe my maximum benching weight is around 120. Please help me create a great routine? I wanna show results fast! please help! thanks! :] corey
Do you want results in your legs as well? Since this is your first post here and you just joined, welcome, bro. Checkout the sticky articles at the top of the forums for a lot of answers to your questions. Take some time and search the forums and journals as well for plenty of routines that are tried and true. If you need help with substituting movements because of lack of equipment, weight, etc., then post up a new thread and we can help you out with that.
During highschool, i built alot of muscle in my legs through 3 years of wrestling practice so for now i'm not worried about them. but if you could help me create a routine i would appreciate it alot!
Sorry, I can't help but say... URG, yet another routine post (when there are good pre made ones available ). But with a twist this time, ie please design a routine for me ( instead of critique my routine ).
As for the routine, find one that's pre-defined and known to give results consistent with your goals ( well, or your goals modified to be realistic and obtainable ). If you don't have all the necessary equipment, my suggestion would be to join a gym ( you may find some people who know what they're doing to train with ).
Last edited by BigTallOx; 06-09-2009 at 11:27 AM.
when i first started out, i had the same train of thought, since i've been playing hockey all my life. figures my legs are weaker than i thought, and so are yours!
read BigTallOx's post carefully, and find a premade routine, like Starting Strength, or one of the ones on this site.
results take months and years to achieve, there's nothing fast when it comes to bodybuilding... if you do it right.
Listen to what BTO said. Do some research and find a pre-made routine like Starting Strength, Madcows, etc., and for God sakes eat... a lot. Oh, and nothing worth having comes fast in this world, you're going to have to work your ass off.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
OP - the knowledge and willingness to help you are here, but it will be hard to help you given your current goals. A few things -
- You probably won't build a fitness model body in 3 months. Do you plan to begin training and continue consistently? Will your university have a weight room you can use?
- Most at WBB believe in full body lifting, not just upper body. Squat and deadlift are two cornerstones of a solid routine. I understand your equipment at home is limited. Is joining a gym an option?
- As you said yourself you are a smaller guy than average. That's no problem, there are plenty of short, strong guys even on this website. Many of them have to eat a lot more than they are comfortable with so they can grow muscle. What is your diet like?
It seems like you want to get your beach body ready to go for college. The problem is, you can't build one of those in 3 months (though you can make a good start), and you can't keep one if you don't keep lifting and eating right.
Basically it is fine that you're looking for advice. There are a lot of smart, strong guys (I'm not counting myself as one) on this site that are surprisingly willing to help you. But you may need to adjust your goals and your plans some if you want solid advice. There is no such thing as a good lifting routine that doesn't include lower body work at all.
Thanks guys i appreciate the help, and in reply to some earlier statements, I do eat well, and i have no intention of cutting my lower body completely out of my routine, it just wont be my focus. also I'm concerned with the "eating alot to build muscle" i also would like to have a cut core(which apparently will take time after bulking) will this affect that? and thanks guys i'll start lookin at some routines.
Gotta gain fat to gain muscle. No way around it. I've gone up and back down many times now. Each time I've done it I get stronger and carry more muscle.
<edited, I misread the person I quoted>
OP, a popular beginning routine is Starting Strength by Mark Rippetoe. You can also do the WBB 1.1 routine, or the Baby Got Back routine, both of which are available on this site. Those seem to be the ones that new lifters find the most success with. There is a sticky at the top of this board the explains SS.
Last edited by killxswitch; 06-09-2009 at 12:56 PM.