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#1
03-07-2007, 12:11 AM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
TxRedMan I was wondering if you could do the favor of designing a workout plan to start me off (just something as a base that I will alter as I learn more about my body and what I can do)
Background: Senior in high school about 5'8" and 125-130 pounds. I have always been a runner and usually run about 4-5 times a week about 15-20 miles. My goal is to actually gain some muscle mass and get a lot stronger while also maintaining some aerobic abilities. Numerically I was thinking about gaining 10-15 pounds of muscle, able to rep bench 150ish, equivalent squat (300?) by September 1 going to the gym 6 days a week for about 2-3 hrs (im doing that now its just all running, basketball, and just messing around). For the last couple of weeks I have done a 3 day circuit of upper body, different upper body, legs doing the circuit twice a week. I used this mainly to just learn about the different lifts, etc. Could u give me a detailed plan and some advice as to how to still incorporate some cardio (I know I will have to make some sacrifices on it)? Also what kind of nutrition would u recommend for me? I currently have some whey protein but how much and when should I be taking this? Thank you for your help and doing this thread 
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#4
03-07-2007, 02:03 AM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
thremp why do you think that
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#5
03-07-2007, 02:07 AM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
thremp why do you think that [/ QUOTE ] My body of evidence consists of: 1) What you posted in the thread above, which I will not excuse since you seem to continually post the most inane and retarded questions that I cannot even begin to understand. 2) You paid ~3500 for a mPUA to teach you to nail sloots and you walk up to a group of girls at a bookstore and drop: "So you guys lesbos?" (Exact words not needed). Either is a pretty solid case. Both is beating a dead horse.
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#6
03-07-2007, 03:17 AM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
TxRedMan I was wondering if you could do the favor of designing a workout plan to start me off (just something as a base that I will alter as I learn more about my body and what I can do) Background: Senior in high school about 5'8" and 125-130 pounds. I have always been a runner and usually run about 4-5 times a week about 15-20 miles. My goal is to actually gain some muscle mass and get a lot stronger while also maintaining some aerobic abilities. Numerically I was thinking about gaining 10-15 pounds of muscle, able to rep bench 150ish, equivalent squat (300?) by September 1 going to the gym 6 days a week for about 2-3 hrs (im doing that now its just all running, basketball, and just messing around). For the last couple of weeks I have done a 3 day circuit of upper body, different upper body, legs doing the circuit twice a week. I used this mainly to just learn about the different lifts, etc. Could u give me a detailed plan and some advice as to how to still incorporate some cardio (I know I will have to make some sacrifices on it)? Also what kind of nutrition would u recommend for me? I currently have some whey protein but how much and when should I be taking this? Thank you for your help and doing this thread [/ QUOTE ] learn perfect form, never stray from it, and never fall into the trap of having a spotter who helps you with every rep so it appears you're lifting more weight than you actually are. day1 barbell bench press 1x10 5x5 2x3 incline barbell bench press 1x8 2x6 3x3 pec deck 2x10 Triceps narrow grip bench press 1x10 3x6 2x3 Triceps push downs 1x10 1x8 1x6 2x10 Day2 Legs squats 1x20 1x12 2x8 2x6 1x15 Leg press 1x10 3x6 2x3 Leg extensions 1x12 1x10 1x8 1x10 Biceps Alternating dumbell curls 1x12 1x10 1x8 2x6 Barbell curls 1x8 3x6 1x8 Isolation dumbell curls 3x8 Day3 OFF Day4 Shoulders Military barbell press 1x15 1x10 3x8 2x6 Upright rows 1x15 3x8 1x6 1x12 Shrugs 1x15 1x10 3x8 Back Deadlift 1x15 1x10 3x8 2x6 Pulldowns 1x12 1x10 3x8 1x12 Dumbell rows 1x10 3x8 3x5 Day5 abs/calves/cardio/forearms Day6 off Day7 off REPEAT Keys: i want you reaching failure on your final two heavy sets of each exercise. i.e., the last rep you should need assistance on each of the last two heavy sets you do for each exercise, except for those exercises where you can cheat a little by yourself, like curls/rows. Read my posts thoroughly in this thread, make sure you eat like i reccomend, and you'll make some progress. Also, supplement w/ a mulitvitamin, creatine loading system, protein and aminos.
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#7
03-07-2007, 06:19 PM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
Should he be hitting it this hard as a beginner? "Seems" like way too many exercises and sets for a beginner that will likely lead to over-training? Should he not focus on major muscle group exercises for 6-months?
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#8
03-08-2007, 02:16 AM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
Thank you very much for the direction. I did the leg workout today and can say that I'm quite tired. I wasn't going as deep as I should be on squats so I will have to work on that. I did have a few questions about it though. You say that I should reach failure on the final two heavy sets of each exercise. Does this mean that I should be increasing the weight throughout or should it be the same weight each time?
Like squats are: 1x20 1x12 2x8 2x6 1x15 Should the last 6 and 15 be more than the others? Should it slowly progress each set? If you could elaborate on that it would be great. Also where should I look for the creatine loading system and aminos and what company of whey protein do u recommend? The last thing is that I really would like to have more than one day of cardio (ideally 3). Is this possible? If so where should I put them and I am willing to go in mornings (i lift in the afternoon) to run once or twice a week if I have to.
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#9
03-10-2007, 06:54 PM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
Thank you very much for the direction. I did the leg workout today and can say that I'm quite tired. I wasn't going as deep as I should be on squats so I will have to work on that. I did have a few questions about it though. You say that I should reach failure on the final two heavy sets of each exercise. Does this mean that I should be increasing the weight throughout or should it be the same weight each time? Like squats are: 1x20 1x12 2x8 2x6 1x15 Should the last 6 and 15 be more than the others? Should it slowly progress each set? If you could elaborate on that it would be great. Also where should I look for the creatine loading system and aminos and what company of whey protein do u recommend? The last thing is that I really would like to have more than one day of cardio (ideally 3). Is this possible? If so where should I put them and I am willing to go in mornings (i lift in the afternoon) to run once or twice a week if I have to. [/ QUOTE ] First off- there's no excuse for not going deep when doing squats provided you're able bodied. quit that sissy [censored] right now. If I were doing the following rep volume for squats; 1x20 (i could probably do 25 max) 1x12 (i could probably do 15 max) 2x8 (i could probably do 10 max) 2x6 (i can do 4 on my own, and i need help w/ the last two) 1x15 (i can do 13 on my own, need help w/the last two) so that means you're adding enough weight to meet the above criteria. i.e., if you can do 135 fifteen times, then you don't want to be using 135 for your 6 rep sets, you'll want to use (this is a guess) about 205. a few more random notes on lifting: when doing incline bench press i reccomend that you find an adjustable bench. most gyms will have them, some will not. if your gym doesnt have an adjustable incline bench, i suggest finding a new gym. the higher up you adjust the bench, i.e., the closer is gets to being upright, the more deltoid work is involved in the lift. i prefer to keep the bench just about as close to parallel with the ground as i can, which usually means keeping it set on the lowest setting. the reason for this is just like i described above, it cuts down on the deltoid involvement in the lift, and for a lot of lifters your delts will try and take over a lot of exercises. if you find yourself doing a back workout and your biceps are getting a huge pump and your back feels less than fatigued, you know that your biceps are doing more than their fair share of work. the same goes for chest, if your shoulders are getting more pumped than your chest, adjust your angles and exercises to prevent that from happening in the future.
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#10
03-10-2007, 07:52 PM
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
First off- there's no excuse for not going deep when doing squats provided you're able bodied. quit that sissy [censored] right now. [/ QUOTE ] I just figured out that when I go just past parallel, my ass moves under my body, which makes my back round. I believe my hamstrings aren't flexible enough, or perhaps my back has too much arch, pulling my hamstrings tighter than if my hips were in a neutral arch. Any ideas?
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