What are some training workouts that work that i wont over train with?
Too many to list...
Give us some specifics, like your experience level, strength level, and goals. Then we can better recomend a routine.
Starting Strength, HCT-12, Bill Starrs 5 X 5, the list goes on and on.
Thanks for giving us more information...
The first thing you need when building a house is a solid foundation and the same thing is true when building up your body. I would recomend starting with a basic and abreviated routine that focuses on strength. You will also need a solid nutrition plan, increasing work capacity, and basic supplementation. Let's look at these one at a time.
For a weightlifting routine to be the most effective in the early stages of development, you will need to use linear progression. Linear progression simply means to add weight to the bar EVERY time you do an exercise. This is the fastest and most direct route to getting stronger and bigger. By getting stronger, you will be working on increasing muscular fibers to keep up with the demands being placed on them by the heavier weights. That is muscle building in a nutshell. These types of routines get very hard very quickly, therefore they need to be abreviated to allow your body the time needed to recouperate and keep up by growing. That is why there is a focus on compound movements over isolation movements. Compound movements will build strength faster and thus build muscle faster. For a good foundation routine; look at Riptoe's Starting Strength, Rader's Foundation Program, Stuart McRoberts Hardgainer, or many of the others that focus on abreviation, linear progression, compound movements, and cycles.
To help your body get better at recovering and maximizing it's growth potential, it is important to work on conditioning. DO NOT go overboard with the conditioning because it will actually take away from recovery and start eating away at your muscle gains. A good general rule is to do conditioning exercises twice a week for around 20 minutes each time. Just like in your weight lifting, start out easy and build up the intensity over time as you can handle it.
All the effort in the gym will mean nothing if you don't have the nutrition to build the muscle. You will need to make sure you are eating enough calories to support the growth. You can't build something without the raw materials. You should be eating enough to see a small change on the scale from week to week. 1 or 2 lbs a week is a good goal. You may want to read an article by Daniel Roberts called, "To Bulk or Cut." You can find it in the articles section and it will get you headed down the right path as far as nutrition goes. Just realize that nutrition is equally as important as lifting weights if you want to be successful, so don't skip it.
You can get by with just a good routine and diet, and that should be your main focus. But if you want to make sure you have all your bases covered, you can use a few supplements to help increase your chances of success. I would recomend a quality protein powder, Nitrean from At Large Nutrition. It is the best tasting, it mixes easily, it is the highest quality, and it is award winning.
One other supplement that people have success with is Creatine. At Large Nutrition also carries a quality source of Creatine 500 made with creapure. The two other supplements that I highly recomend is a good multi-vitamin to make sure your nutritional bases are covered, and fish oil capsules for health and recovery. Remenber, not only does At Large Nutrition sell the highest quality products you can buy, but the profits go to keep this forum running and pay for all the free articles we enjoy every week.
That's the basics. Do some research on those routines, read the Daniel Roberts article, go check out the At Large Nutrition store, and if you have any questions after that, ask away...
Don't overthink it. Just use a routine you enjoy and accomodates your lifestyle/schedule. Train hard, make sure you keep progressing and stay patient and focused.
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"You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott
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im not sure what to eat to gain muscle every thing ive read about nutrition for getting muscle is extremely complicated
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Just get under the bar!
everything that incorporates doing SQUATS, DEADLIFT, BENCH, ROW, SHOULDER PRESS. with heavy ass weight.
Lift heavy with good form, eat natural foods (shoot for organic), get plenty of rest, and most of all be consistent and patient.
My 10 week cut results
"Sweat in training so you don't bleed in battle."