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Thread: newbie needs help

  1. #1
    beastly
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    newbie needs help

    hi i am a 15 year old and i love to work out i started working out hard in august of last year and i hav made substantial gains i just dont need advice on what to do and what not to do. I am 5 8 150 pounds and 7% bodyfat. i had got a book called huge by flex magazine and it has been my bible for my workouts but i wanted to try something different and make my own workout plan. take a look at it and plz feel free to criticize it i need som good advice thanx. Here it is:
    MONDAY
    CHEST
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps
    Cable crossovers - 6 sets, 10-12 reps
    Dips - 5 sets, to failure
    Dumbbell pullovers - 5 sets, 10-12 reps

    TUESDAY
    BACK
    Front wide-grip chin-ups - 6 sets, to failure
    T-bar rows - 5 sets, 6-10 reps
    Seated pulley rows - 6 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    Straight-leg deadlifts - 6 sets, 15 reps

    WEDNESDAY
    LEGS
    Squats - 6 sets, 8-12 reps
    Leg presses - 6 sets, 8-12 reps
    Leg extensions - 6 sets, 12-15 reps
    Leg curls - 6 sets, 10-12 reps
    Barbell lunges - 5 sets, 15 reps
    CALVES
    Standing calf raises -10 sets, 10 reps
    Seated calf raises - 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    THURSDAY
    FOREARMS
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    BICEPS
    Barbell curls - 6 sets, 6-10 reps
    Seated dumbbell curls - 6 sets, 6-10 reps
    Preacher Curls 6 sets , 6-10 reps
    Dumbbell concentration curls - 6 sets, 6-10 reps
    TRICEPS
    Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
    Pushdowns (exterior head) - 6 sets, 6-10 reps
    Barbell French presses (interior head) - 6 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

    FRIDAY
    SHOULDERS
    Seated barbell presses - 6 sets, 6-10 reps
    Lateral raises (standing) - 6 sets, 6-10 reps
    Rear-delt lateral raises - 5 sets, 6-10 reps
    Cable lateral raises - 5 sets, 10-12 reps

    MONDAY WEDNESDAY FRIDAY SATURDAY
    ABS
    Crunches- 1 set of 20
    Full Body Crunches- 1 set of 20

  2. #2
    beastly
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    i meant to say i do need advice sorry

    i meant to say i do need advice not dont sorry

  3. #3
    mrelwooddowd Patz's Avatar
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    First piece of advice (and not to be an a$$, but you'll get more responses this way)...

    Use punctuation and whole spellings of words...people hate AOL speak on this site

    Secondly, I don't know anything about "huge," but Flex is a typical muscle magazine filled with questionable advice..throw it out, and buy Arnold's New Encyclopedia of Bodybuilding if you want a "bible."

    Third..you appear to be overtraining your abs, and if you're bulking, you're bodyfat is WAY too low.

    Fourth..I'm no fan of 5 days in a row workouts, but if that's what works for you, then fine. It'd be good to post what your diet is like, as that is the most important part of bodybuilding anyway.

    That is all for now...
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  4. #4
    mrelwooddowd Patz's Avatar
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    Also, what are your goals?

    Strength only?

    Size and strength?

    Size more than strength?

    Endurance?
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  5. #5
    Senior Member AzBboy's Avatar
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    You are doing WAY too many sets per bodypart man, slowww downnn

  6. #6
    Always Learning IZich's Avatar
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    Quote Originally Posted by AzBboy
    You are doing WAY too many sets per bodypart man, slowww downnn
    i agree. If you feel like you need to do all of those exercises per muscle, then rotate them in and out every week; for example, do preacher/seated db one week, and then hammer/concentration curls another. You really dont need to do all 4 exercises just to hit the bicep.

    If you would like something different than that, try looking at WBB#1.
    Last edited by IZich; 04-10-2005 at 10:25 PM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  7. #7
    Seen yer member? shansen008's Avatar
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    You grow outside the gym, not in it. Lift mabe 3-4 days a week, but not continuously.....have rest days in between. Oh yeah, and EAT!
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
    -Benjamin Franklin

    Current Stats:
    07-31-09 - 6'4" 220 lb.

  8. #8
    Matt04
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    way way too many sets per exercise. mabe cut it down to 3 sets per exercise at 6-8 reps.

    and with muscles like calves have like 4x12 as a set and rep scheme.

  9. #9
    Straight outta Compton
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    Good luck doing 5 sets of Dips to failure.

    As with everyone else, 650 sets per day is a tad much. Stay closer to 3-4 sets for the big muscle groups and 2-3 sets for the smaller ones.
    6'5" 200lbs

  10. #10
    beastly
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    i know i made a lot of typos on my workout plan i try to do 20-25 sets per bodypart is this good?

  11. #11
    Seen yer member? shansen008's Avatar
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    Good for overtraining. Id at least cut that in half, if youre trying to get bigger.
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
    -Benjamin Franklin

    Current Stats:
    07-31-09 - 6'4" 220 lb.

  12. #12
    Banned
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    I think youre doing way too many sets on everything.

  13. #13
    Banned
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    what shansen said.

  14. #14
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by misisipilifter
    i know i made a lot of typos on my workout plan i try to do 20-25 sets per bodypart is this good?
    It wasn't the workout plan. Tt was the opening statement. Break it up with puncuations now and then, as people don't like trying to decipher it, and will give up and not answer you.

    Again..I'm not trying to be a dick. I've just seen it too many times, and I know you want help.
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  15. #15
    Senior Member DNL's Avatar
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    how was your previous workout routine, if you're making substantial gains, why would you want to change it?

    As for your current routine, i think your'e doing too many exercises and too many sets/reps. I used to be like that, but i found a way out. I found wannabebigforums. hahaha I like that feeling of being wasted and depleted after my workout, and especially that familiar hated and loved DOMS. It made me feel like i had accomplished something. But predictably i didn't grow at all. Perhaps the phrase "Less is more" is truth when comes to the irongame. So i sincerely hope you would reconsider your routine.

    As for the days you spent lifting, Why 5 days? You grow in your kitchen or cafeteria, so dont' go spending all those precious calories, proteins and carbs when you can use those to build muscles. 3 weeks ago i had switched to 3 days a week and had gained 10lbs.

    1. chest/tri/anterior delts
    2. back/bis/posterior delts
    3. off
    4. off
    5. legs/shoulders
    6. off
    7. off

  16. #16
    beastly
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    I'm trying to to get size and strength. What type of training is best to get both. Could you show me some of your workouts?

  17. #17
    Always Learning IZich's Avatar
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    again, please check out WBB#1, 2, and 3. If you want, tailor them and mix/match to find the best combination for you, but hundreds of BBs have used those routines to make incredible gains.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  18. #18
    Senior Member DNL's Avatar
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    Quote Originally Posted by misisipilifter
    I'm trying to to get size and strength. What type of training is best to get both. Could you show me some of your workouts?
    http://wannabebigforums.com/showthread.php?t=62816

    Go there MIS.... I posted that a week ago or so.

  19. #19
    beastly
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    Thanks a lot. Right now I'm just trying to try different workouts to see what works best for me. And since I'm young I wanna get a head start on everyone else. And here are my stats. Tell me if they're good or not.
    height: 5'8
    weight: 150
    body fat: 7%
    arms: 13"
    chest: 39"
    bench: 210
    squat: 280
    deadlift: 390

  20. #20
    beastly
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    Thanks DNL. Is it better to work out a bodypart 1 time per week or 2 times per week.

  21. #21
    Senior Member DNL's Avatar
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    For bulking purpose i prefer 1 body part 1 time a week. Some people made better result doing 2 times a week. So the answer to your question would be "it depends on your body type and/or how fast you can recover.

  22. #22
    beastly
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    That's exactly what I'm trying to figure out. Do you think my stats are good for my age and size?

  23. #23
    Always Learning IZich's Avatar
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    not bad. 5'8" at 150 isnt the greatest, but then again you're 7% and 15 years old. Keep at it, you seem to have a good base to start from.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  24. #24
    Proud Father Maki Riddington's Avatar
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    Here's a tip. Pick one routine and stick to it. Give it a good 8-10 weeks. Then have a look over your progress to see where you are. There are thousands of routines out there, so bear in mind that it is not the routine itself that makes the difference but the principles the routine is based upon. The only way you're gonna learn is by experience.
    Maki Fit Blog

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    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  25. #25
    mrelwooddowd Patz's Avatar
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    maki is dead-on with that statement. you have to take some time and see what feels best for you.
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