Join Date: Sep 2009
Originally Posted by big valsalva
Welcome aboard! There are many roads to being and looking strong. You will get some different answers even from those of us on this forum. That doesn't mean we disagree, but that we've each found our own way. Fortunately, we're all very happy to share with you what we have learned and maybe let you take that knowledge and forge your own way.
My first suggestion is to find something basic and stick to it for a while. Two weeks is not enough. Two months is better, but still not enough. After three months or more you should be able to make a fair judgement if a particular template or program is working. My standard suggestions would be one of these options:
StrongLifts 5x5: The Ultimate Strength and Muscle Program | StrongLifts.com
Bill Starr (MadCow) 5×5 Intermediate Routine
they are both well structured and fairly easy to follow after the first couple of weeks. They both focus on building a strong foundation on the major compound lifts. You will find that focusing on the big lifts will indeed benefit you the most especially from the very beginning, because these compound exercises call upon all of the muscles in your body to work together in concert. Your body will grow as a unit, and you WILL look and feel strong and powerful if you apply yourself to smart and dedicated training, a bountiful and balanced diet, and plenty of sleep.
Again, those are MY
suggestions. Others on this board may tell you differently. My very good friend, glwanabe, is an advocate of fullbody routines. I'm sure he will see this thread and chime in with his opinion. You would do well to consider all he has to say. He's quite a bit older than me, and also slightly wiser. Regardless of the differing opinions, we all want to see you succeed.
I wish you well.
Val, has very good advice for you here. Basic programs are what most people should be using. By the time your ready to use a complicated, advanced program, you will know it.
Originally Posted by Seppe
I'm sorry to ask you,but where i can find the classic challenge
Right here. I would stick to the Reeves program for right now. There are lots of reasons for this, and the answer why is not a short one. If this looks interesting to you, let me know. Several people here are running this program.
MYself included at the present time.
Originally Posted by BendtheBar
The first thing you need to focus on is exercise selection. Routines aren't as important as using the proper lifts. You want to focus on mostly basic, compound lifts for a long time. Only add lifts for a reason. Evolve your training based on what you learn, and your individual needs. And only when you are confident you know how to add muscle.
Once you are in a groove building muscle, and your eating plan is spot on, then you can worry about tinkering with your exercises and workouts.
Second, understand that routines aren't magic, but progression of weight is. Progression is this...using good form, push yourself on every set. When you can reach the "rep goal" for that set, add weight the next time in the gym. This is how a beginner to intermediate will maximize gains. Start with a simple workout. Complexity is overrated, but hard work yields gains.
Third, diet is a huge part of the equation. Eat about 30 to 35 grams of protein very 2.5 to 3 hours. You also want to eat enough calories so that you are gaining about 1-2 pounds per month your first year of training. If you are young you may need to start eating at 3000 to 3500 calories per day. If you are 35+ you may need to be at 2500 to 3000 to gain muscle.
Pick a number and watch the scale. If you're not gaining weight, add 300 more daily calories. Continue this pattern until you are adding your goal weight each month.
Outside of protein, make sure you eat some healthy complex carb sources such as oatmeal, rice, and potatoes. You also want veggies and fruit of course.
Stick with a 3 or 4 day training approach. A 3 day can be a fullbody workout, or a split like:
Day 1 - Chest, shoulders and triceps
Day 2 - OFF
Day 3 - Legs
Day 4 - OFF
Day 5 - Back, biceps and Abs
Day 6 - OFF
Day 7 - Repeat or OFF
A 4 day split:
Day 1 - Chest and biceps
Day 2 - Legs
Day 3 - OFF
Day 4 - Shoulders and triceps
Day 5 - Back, traps and Abs
Day 6 - OFF
Day 7 - Repeat or OFF
Remember Fancy, complex workouts might be needed by advanced lifters, but simplicity and hard work yield results.
Stick with exercises like:
Squats, Romanian deadlifts, calf raises, bench press, dumbbell bench press, dips, overhead dumbbell or barbell press, upright rows, barbell and dumbbbell rows, deadlifts, pullups, barbell and dumbbell curls, barbell shrugs, closegrip bench press.
Pay attention to what this man said.
Swede's post was sort, but spot on as well.
Whatever route you choose to go, there are people here who can help you work that path to your goal.