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Thread: Newbie looking for some help..

  1. #1
    Banned KingJustin's Avatar
    Join Date
    Sep 2002
    Location
    Atlanta, GA
    Posts
    3,025

    Newbie looking for some help..

    I'm not sure if this is the best forum to post this in, and was originally intended as a private message to someone, but he doesn't seem to check them.

    I'm trying to get in the best shape I can by early March so that I'm really ready for lacrosse season. Being 175 / 6'2 I'm definately too thin, but I'd like to get a bit faster and maybe do a little endurance work as well. Anyways, you all seem to know what you're talking about, so maybe you can help me with the basics of diet/exercise....

    Currently I take in like 5,000 calories of really high calorie food (rather purposefully). If I want to gain mainly muscle weight, but still gain weight, how should my diet change? I have this protein shake called like Weight Gainer 2250 (that might be the wrong number) that I'll drink occassionally -- should I drink it more? Also, what's the deal with eating pre/post workout?

    Also, I drew up a rough (though it doesn't seem it heh) outline of how I planned to train..here's my outline:


    ------------------------------------------------------------------

    Sunday/Day I: Pull
    Warm up (5 Minutes)
    Stretch
    *Rest 2 Minutes Between Each Set

    Exercise 1:
    Set 1: Light Weight Curls x 15
    Set 2: Medium-Heavy Weight Curls x 8-10
    Set 3: Medium-Heavy Weight Curls x 6-10
    Set 4: Medium-Light Weight Curls x 12 (Flex Arms at top of each rep)

    Exercise 2:
    Set 1: Medium Weight Squats x 15
    Set 2: Medium Weight Squats x 12

    Exercise 3:
    Set 1: Light Weight Rows x 12
    Set 2: Medium Weight Rows x 10
    Set 3: Medium Weight Rows x 10

    Exercise 4:
    Set 1: Medium Weight Leg Extensions x 15
    Set 2: Medium Weight Leg Extensions x 12

    Exercise 5:
    Set 1: Medium-Light Weight Lat Pulls x 12
    Set 2: Medium Weight Lat Pulls x 10
    Set 3: Medium Weight Lat Pulls x 8-10

    Exercise 6:
    Set 1: Medium Weight Hamstring Curls x 15
    Set 2: Medium Weight Hamstring Curls x 12

    Exercise 7:
    Set 1: Medium Weight Upright Rows x 10
    Set 2: Medium Weight Upright Rows x 10
    Set 3: Medium Weight Upright Rows x 10

    Exercise 8:
    As Many Pull-Ups as possible

    Cool Down
    Stretch

    Monday/Day 2: Push
    Warm Up (5 Minutes)
    Stretch
    *Rest 2-3 Minutes Between Each Set


    Exercise 1:
    Set 1: Light Weight Bench x 12
    Set 2: Medium-Heavy Weight Bench x 6-10
    Set 3: Medium-Heavy Weight Bench x 4-8
    Set 4: Medium-Heavy Weight Decline x 4-8
    Set 5: Medium-Heavy Weight Decline x 4-8
    Set 6: Medium Weight Incline x 6-10
    Set 7: Medium Weight Incline x 6-10

    50 Sit-Ups Full Incline

    Exercise 2:
    Set 1: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
    Set 2: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
    Set 3: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
    *Rest only 1:30 between sets

    50 Sit-Ups Full Incline

    Exercise 4:
    Set 1: Medium Weight Flies x 8-10
    Set 2: Medium Weight Flies x 8-10
    Set 3: Medium Weight Flies x 8-10

    50 Crunches

    Exercise 3:
    Set 1: Medium-Heavy Weight Military Press x 8-10
    Set 2: Medium-Heavy Weight Military Press x 6-10
    Set 3: Medium-Heavy Weight Military Press x 6-10

    50 Crunches


    Tuesday/Day 3: Speed
    Jog to “track”
    Stretch
    100m Sprints x 4
    200m (100 and back) x 4
    400m Sprint, then jog 100m, then rest x 4
    Jog 400m
    Stretch


    *5 Minutes on both bags (10 Minutes Total) Every Day But Rest Day

    Wednesday/Day 4: Rest
    Thursday/Day 5: Repeat Push
    Friday/Day 6: Repeat Pull
    Saturday/Day 7: Repeat Speed
    -----------------------------------------------------------------------------

    If it helps, I'm 16 years old with pretty fast metabolism and pretty good endurance. I've got low body fat, though I have no idea of an exact number. I haven't really worked out hard until about 2 months ago, and I just started doing legs.

    what all is there that should change? Thanks.

  2. #2
    Wannabebig Member
    Join Date
    Jan 2003
    Posts
    10
    i'm not a big expert on these mathers but i'f you wanna be faster in running you should train u're quads with squats, mainly u're leg muscles

    and if you wanna get stronger you should just train every muscle group but not more then once a week except for calves, abs and forearm

    5000 calories seems alot make sure you eat health food, and high protein food u're shake alone doens't just do it many people also eat tuna fish pretty much every fish is a high source of protein. and you should eat both pre and post workout (before and after)

    i don't dare to comment u're workout roster beceaus i don't know anything about that, it seems ok at first looks it might be a bit much

    i hope this helps

  3. #3
    Ecoli die
    Join Date
    May 2002
    Location
    Colorado!
    Posts
    741
    Probably doing a bit much to get many gains in weight and size (as far as reps go and number of exercises). I would look at a couple things specifically:

    - do 1 or 2 sets per muscle group for warmups (i.e. lt wt sets).
    - Work large muscle groups before small muscle groups
    - Largest muscle groups are Legs, Back, Chest. Small groups are Shoulders, Arms (biceps and triceps and forearms), abdominals (arguably a large group). Don't work your large groups on the same day unless doing full body workouts.
    - Check your caloric intake. 5000 calories is Ronnie Coleman type intake so either you are packing on size or you might have something else going on.
    Now in pain, only working out the walking sticks.

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