I'm 170lbs at 6ft. My goal is to be 190lbs with a pretty low bodyfat in at least two years.
I've never lifted seriously before, but I want to start now.
What would be a good beginner routine?
I'm working out at home and i have a bench and free weights. I can do most things, but not all. I think I can do squats just not max out. I should start pretty light anyway right?
This is what I know, or think i know, right now:
Bulk, eat 20xBW
What are some other things I NEED to know?
Last edited by Common; 12-28-2002 at 12:44 PM.
Yea I won't be taking any supps right now except for Whey Protein because I have no money for them.
I've heard I should eat 40%carbs40%protein, 20%fat?
I think ill give WBB1 a try how long should i do it for?
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline barbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
What can I replace chins with?
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps (How do you do these?)
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps (Does it matter if i do it in a rack or not because I dont have one?)
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Not really sure what the last two are either
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
I actually don't know how to do a lot of those. Is there a site that describes HOW to do them?
TRy it for as long your gaining. Being new you should see alot of gains. I did WBB1 for 8 weeks after training in the 10 rep range forever. Saw a big increase in strength. Being new you would probably go longer. Still doing something similar, just changed the days around. I been wo for a long time at home, you can do quite a bit. I have been thingking building or buying racks. I am getting sick of cleaning the weights. Especially for barbell rows.
What about HST? Ive heard it's really good for size...
WBB1 seems really low volume, does it really work?
For calve raises, i dont have a 'calve block' can i just use something a few inches tall?
Low volume, high intensity has worked great for me, and many many members of this board. I'm a big advocate of WBB1 myself, as I am currently doing a modified version of it.
You don't have to have a block for calf raises, you can use just about anything to stand on.
As a beginner, with the proper diet and rest, just about anything is going to "work."Originally posted by Common
WBB1 seems really low volume, does it really work?
"damn...can't beat logic like that.
NAte is exactly right." - Tryska
I used it for 8 weeks. Now I am doing something similar just switched up days and order. Been ok. Could probably add some calf and abs. It won't make you weaker.
I find this extremely useful because it properly displays what certain animals eat. It also points out that grass is a primary food source for some animals while animals is a primary food source for other animals. I wish more people would include valuable information like this in their signatures.Originally posted by Berserker
Some animals eat grass, other animals eat the animals who eat grass- Me
Originally posted by Lettuce Face
I find this extremely useful because it properly displays what certain animals eat. It also points out that grass is a primary food source for some animals while animals is a primary food source for other animals. I wish more people would include valuable information like this in their signatures.
Weight: Not Big Enough
“Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee
I don't eat anything unless it has parents. But I guess vegitarians have a place.
I want to grow as much as I possibly can. I don't want to half ass it and bypass the gains I could get by not doing everything the way I should. I think i'll end up doing high volume and take in around 2800 calories/day because the only cut guys i've seen do high volume, well more of them anyway--People use the genetics scapegoat way too much, imo.Originally posted by NateDogg
As a beginner, with the proper diet and rest, just about anything is going to "work."
How long should I just train lightly (getting use to form, squats are still awkard as hell)? It really seems like a waste of time though..
Hard to say how long to train light. I thinks its good to do. If the squats seem to easy add 10lbs a week. this will give you a gradual build up. After a 3-4 weeks you'll know if you should kick it up a bit.
Looking back at earlier post. I tried hack squat for few weeks, just don't like them I just added more squats. In my opinion thats fine until you get advanced and need to fine tune.
What do you mean by high volume, reps or sets? WBB1 is good, low volume is good if you bust your ass. I was doing 10 reps and 5 sets. I've added alot of strength since going to 6-8 reps. Though I am not completely against 5 sets.