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Old 02-02-2012, 08:56 AM   #1
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Default Newbie - Help needed

Hi all,

So at the minute my workout is a 4 day split

I generally do 4 sets of 8 or fail, with weights increasing each set.

As it stands its,

CHEST+TRIS
Flat bench (Barbell)
Incline bench (D'bell)
Flat closegrip (Barbell)
Cable flies
Skull crushers/tricep pulldown/dips (2 out of 3)

BACK+BIs
Deadlift
D'bell rows
lat pulldown
Ez bar curls

SHOULDERS
Dumbell shoulder press
Seated side lateral raises
Reverse cable crossovers
Shrugs

LEGS
squats
romanian deadlift
Ab-work

I do a small bit of rowing as warm up most days..

As you can see, its pretty bare. I'm looking for suggestions of exercises to fit in.

As said above, im just a newbie so all info is greatly appreciated..

Thanks in advance

Last edited by JordanK91; 02-03-2012 at 09:26 AM.
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Old 02-02-2012, 09:49 AM   #2
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Hi Jordan,

Just a couple questions...

--Where do you train? Home or gym?
--What are your primary goals?
--Current height, weight and age?
--How confident are you with your squat and deadlift form?
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Old 02-02-2012, 10:00 AM   #3
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Originally Posted by BendtheBar View Post
Hi Jordan,

Just a couple questions...

--Where do you train? Home or gym?
--What are your primary goals?
--Current height, weight and age?
--How confident are you with your squat and deadlift form?
I was hoping you'd come in on this

I train at my local gym.

I'm looking to be in decent shape for the summer holidays. I need to gain size but also cut back before then.

Im 5 foot 10, 82kg and 20y.o.

Form has improved although there is still room for improvement.. I get to train with Markievicz occasionally and he feeds me with tips
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Old 02-02-2012, 10:03 AM   #4
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Originally Posted by JordanK91 View Post
I was hoping you'd come in on this

I train at my local gym.

I'm looking to be in decent shape for the summer holidays. I need to gain size but also cut back before then.

Im 5 foot 10, 82kg and 20y.o.

Form has improved although there is still room for improvement.. I get to train with Markievicz occasionally and he feeds me with tips
which i learn here
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Old 02-02-2012, 10:32 AM   #5
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Originally Posted by JordanK91 View Post
I'm looking to be in decent shape for the summer holidays. I need to gain size but also cut back before then.

Im 5 foot 10, 82kg and 20y.o.

Form has improved although there is still room for improvement.. I get to train with Markievicz occasionally and he feeds me with tips
Good. He has you on the right track with form.

Now to goals...

Size gains take time and will come from a focus on strength gains using primarily the big lifts. So, with that in mind, we need to refine your program a bit.

Before we get to that, let's talk diet. It seems like you want to drop a bit of the extra pudge. A couple of questions...

--Do you know about how many calories you can eat without gaining or losing weight, or is this something foreign to you?
--Do you know how much protein you eat per day?

Programs...

The following one is a good choice.

http://muscleandbrawn.com/forums/ful...tml#post212614

Here are also some good choices: (Some may need tweaks)

http://muscleandbrawn.com/forums/rea...t-workout.html

http://muscleandbrawn.com/forums/rea...d-workout.html

http://muscleandbrawn.com/forums/rea...e-workout.html

http://muscleandbrawn.com/forums/rea...g-workout.html

http://muscleandbrawn.com/forums/rea...t-workout.html

http://muscleandbrawn.com/forums/rea...e-program.html
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Old 02-02-2012, 11:02 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Good. He has you on the right track with form.

Now to goals...

Size gains take time and will come from a focus on strength gains using primarily the big lifts. So, with that in mind, we need to refine your program a bit.

Before we get to that, let's talk diet. It seems like you want to drop a bit of the extra pudge. A couple of questions...

--Do you know about how many calories you can eat without gaining or losing weight, or is this something foreign to you?
--Do you know how much protein you eat per day?
Unfortunately my diet isn't great..
Up until lately I had been eating 1 fast food meal (minimum) per day..

I've cut that out now and im eating mostly brown rice and chicken or beef..
I havent been counting calories or worrying about protein intake although I probably should have been.

so as yee can see, im really starting from scratch
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Old 02-02-2012, 01:31 PM   #7
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I've cut that out now and im eating mostly brown rice and chicken or beef..
I havent been counting calories or worrying about protein intake although I probably should have been.

so as yee can see, im really starting from scratch
That's ok. You are not looking to get completely shredded, but merely look better by summer. This might only require losing 10-15 pounds of fat. I am no "get shredded" guru. We have plenty of guys here who can help you with that. But I will say that when cutting fat you will need to start monitoring intake, at least protein and calories, so you can make adjustments.

I would start around 2500 calories per day at at least 180 grams of protein. The first week of a cut you will lose weight more quickly for several reasons, so ignore this weeks' weight loss unless it is non-existent or way too much. During week 2 you will want to lose somewhere around 2 pounds. Lose weight too quickly and it can impact energy and training. Can. Mileage may vary.

Based on week 2 you can now make changes to your calorie intake. You will also want to plan a cheat window each week for several reasons. Allow yourself one hour or one meal each week to eat something different and fun, within reason.

Again, I am no "get shredded bodybuilding cutting diet guru", but I have dropped weight more than a few times. Just learn your body, make adjustments, and you'll do great.

When you get back to your diet after this fat loss period I want you to understand that lean is not necessarily best. It's ok to eat fat, and fattier cuts of meat. It's ok to eat cheese, eggs, whole milk, almonds, butter, olive oil and other foods that are calorie dense. They are also filled with nutrition.

Far too many people completely change their eating habits thinking it's a requirement to build muscle and strength. My best advice is to NOT go the way of bland chicken breasts, rice and broccoli. Eat reasonable, but make sure you are eating enough protein and fats each day. Carbs often take care of themselves.
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Old 02-02-2012, 09:59 AM   #8
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Are you making progress?

The thing that sticks out to me is you're doing 24 sets on chest day and 4 sets on squat day...

I see some room for improvement aka balance... not a bad choice of exercises, but you need some balancing...
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Old 02-02-2012, 10:03 AM   #9
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Are you making progress?

The thing that sticks out to me is you're doing 24 sets on chest day and 4 sets on squat day...

I see some room for improvement aka balance... not a bad choice of exercises, but you need some balancing...
This is where im looking for opinions on exercises I can include.

I definitely need to fill out shoulders and legs routine..
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Old 02-02-2012, 10:06 AM   #10
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I'm with Disciple X on this -- your program seems to be slightly unbalanced. For leg day, I'd consider adding in possibly some romanian DL's (to hit the hamstrings & glutes) and maybe 4 sets of front squats or leg press. A bit of abs work on leg day wouldn't be a bad idea either.

Again, not a bad choice of exercises, but try to balance things out a bit.
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