Please Scroll Down to See Forums Below Hi all, I'm 21 years old (5'10", 160 lbs., ectomorph) and I just started lifting the 1st of this month. Everything's going great and I'm really getting into it, but I was wondering how long it takes a beginner to start noticing any results? I'm not expecting anything at all this early, but I would like to know when I should be looking for them. Also, I am on a M-W-F split right now, do you suggest a full body w/o for the 1st couple weeks to get my body adjusted, or should I begin a complete 3-day split working 1 or 2 bodyparts per day? Thanks for the help guys, I can't tell you how much just reading old posts the past few weeks has raised my knowledge of the entire aspect of bodybuilding.
How long before noticeable results?
- Thread starter eazyb81
- Start date
Zander1983
New member
You're in the right place.
I assume you're trying to gain weight, so in that case, make sure you are eating as much clean food as you can. Go to the diet board for more information, and check out T-Mag (www.t-mag.com) for some good diet articles.
As a beginner, you'll notice results really quickly. Even if you aren't doing all of the right things, you should see improvements in the mirror, on the scales, and in the gym. If you do all the right things, they'll just be multiplied
Training-wise, I'd be going for a 3-day/week full-body split, concentrating on your main compound exercises (squats, deadlifts, rows, presses) and in particular, form. Alternatively, you could try a 4-day/week split with two upper-body days and two lower-body days.
Some other sites worth visiting include:
http://www.exrx.net/
http://www.elitefts.com/
...and of course, the search engine on this board
Good luck
I assume you're trying to gain weight, so in that case, make sure you are eating as much clean food as you can. Go to the diet board for more information, and check out T-Mag (www.t-mag.com) for some good diet articles.
As a beginner, you'll notice results really quickly. Even if you aren't doing all of the right things, you should see improvements in the mirror, on the scales, and in the gym. If you do all the right things, they'll just be multiplied
Training-wise, I'd be going for a 3-day/week full-body split, concentrating on your main compound exercises (squats, deadlifts, rows, presses) and in particular, form. Alternatively, you could try a 4-day/week split with two upper-body days and two lower-body days.
Some other sites worth visiting include:
http://www.exrx.net/
http://www.elitefts.com/
...and of course, the search engine on this board
Good luck
SofaGeorge
New member
I would absolutely advise against a 3 day a week full body each day routine.
The training principals that work for advanced lifters are teh same ones that work for beginners.
Whenever I work with a beginner... I have them hitting one body part one time a week just like I do. I usually have them doing a routine similar to mine in number of sets within a month.
Read lots here. Ask questions often.
Welcome aboard.
The training principals that work for advanced lifters are teh same ones that work for beginners.
Whenever I work with a beginner... I have them hitting one body part one time a week just like I do. I usually have them doing a routine similar to mine in number of sets within a month.
Read lots here. Ask questions often.
Welcome aboard.
A
Advaik
Guest
Lift for a year straight before you decide whether you like it or not. Don't give up and don't be discourage because you arn't gaining right away. Give it time.
I'm not considering quitting at all, I have really enjoyed working out so far because it seems like I am getting extra energy, be it from my workouts or my diet (I went from eating 1 or 2 meals a day to eating 4-6 clean, high protein meals a day). I was just looking for an average time before you notice any results, or even an increase in weights used for exercises, maybe a month or two?
A
Advaik
Guest
If you're doing things right, you should be gaining anywheres from 5-10lbs on your bench a week when you first start out. Gains are harder to notice, maybe take some before/after pics every other month. Since you see yourself everyday you wont notice any difference, but if you compare from two months ago you will.
SlavikHavik
New member
No
I started in January and went straight into low rep power training. On am 8 day split. Consiting of Deadlift Day, Push Press Day, Squat Day, Bench Press Day, with everyother day off. That worked well for me
I started in January and went straight into low rep power training. On am 8 day split. Consiting of Deadlift Day, Push Press Day, Squat Day, Bench Press Day, with everyother day off. That worked well for me
blinddeafmute
New member
I started in January with a 3-day split. push pull legs.
I noticed gains in my lifts after a couple of weeks. The initial week really hurt me bad. I couldnt put on a coat after pull day, I couldnt raise my arms after push day, and I couldnt get out of a seated position after leg day. After the initial shock of hitting it hard, I started noticing the gains in my lift.
I am just now noticing gains in weight (visibly) eventhough I weigh almost 20lbs more than I did in January. I wish I had taken before and after pics to compare to. I am taking pics now to compare to in a few months.
Take pics/measurements now, give it a month, and take pics/measurements again and compare. I bet you make pretty good gains in a month.
It really all depends on your diet and dedication. If you can maintain that, you could see a big transformation in 3 months or so.
I noticed gains in my lifts after a couple of weeks. The initial week really hurt me bad. I couldnt put on a coat after pull day, I couldnt raise my arms after push day, and I couldnt get out of a seated position after leg day. After the initial shock of hitting it hard, I started noticing the gains in my lift.
I am just now noticing gains in weight (visibly) eventhough I weigh almost 20lbs more than I did in January. I wish I had taken before and after pics to compare to. I am taking pics now to compare to in a few months.
Take pics/measurements now, give it a month, and take pics/measurements again and compare. I bet you make pretty good gains in a month.
It really all depends on your diet and dedication. If you can maintain that, you could see a big transformation in 3 months or so.
SofaGeorge
New member
Interesting thought here... don't even be looking for results. Let them find you.
The guy who first took me into the gym said day one, "Don't let the mirror become your enemy." He said that when people started lifiting they start scrutinizing their bodies... checking themselves 10 times a day for little gains... and that can be very self defeating.
I took his advice. I never looked in the mirror... then a year or so later I was doing cable crosses in front of a mirror with no shirt and said, "Damn... is that me?"
The guy who first took me into the gym said day one, "Don't let the mirror become your enemy." He said that when people started lifiting they start scrutinizing their bodies... checking themselves 10 times a day for little gains... and that can be very self defeating.
I took his advice. I never looked in the mirror... then a year or so later I was doing cable crosses in front of a mirror with no shirt and said, "Damn... is that me?"
your muscles will feel better before they look better. you`ll feel tighter and stronger. the size and shape will come.
"Don't let the mirror become your enemy"
Wow, that's a great quote SofaGeorge. I'm definately gonna remember that one for the long haul.
I'm thinking about starting a 3-day split here in a week or 2, what do you guys think about this.
M - chest/back
W- biceps/triceps
F- shoulders/legs
and then i'll probably do abs every other day i'm in the gym. Should I be doing any cardio yet, or just concentrate mainly on bulking and eating practically everything in sight? Thanks for all the help guys, i'm learning a lot.
Wow, that's a great quote SofaGeorge. I'm definately gonna remember that one for the long haul.
I'm thinking about starting a 3-day split here in a week or 2, what do you guys think about this.
M - chest/back
W- biceps/triceps
F- shoulders/legs
and then i'll probably do abs every other day i'm in the gym. Should I be doing any cardio yet, or just concentrate mainly on bulking and eating practically everything in sight? Thanks for all the help guys, i'm learning a lot.
blinddeafmute
New member
I liked splitting my 3 day split out like this.
Monday
Chest, Triceps, Shoulders
Wednesday
Legs (hams, quads, calves)
Friday
Biceps, Back width, back thickness.
Its the push pull legs method I mentioned earlier. If you are doing compound lifts (Which you should be if you are new) then these groups go very well together. Most rows work back and biceps. Bench and other chest exercises work the triceps and shoulders too. Squats & deads work your entire legs/ass/erector spinae.
Monday
Chest, Triceps, Shoulders
Wednesday
Legs (hams, quads, calves)
Friday
Biceps, Back width, back thickness.
Its the push pull legs method I mentioned earlier. If you are doing compound lifts (Which you should be if you are new) then these groups go very well together. Most rows work back and biceps. Bench and other chest exercises work the triceps and shoulders too. Squats & deads work your entire legs/ass/erector spinae.
SofaGeorge
New member
eazyb81 said:
That is basically the routine I do when business meetings shorten my number of days in the gym.
C
Citruscide
Guest
Sofa is on the right track here... basically, you're probably not going to notice the results before people around you do. I remember when I first started hitting the weights in college, I started in September... and around March of the following semester (year), someone said "Hey, your arms are looking bigger" -- I wasn't a monster, but I think they went from 11" to like... 12.5" ... so it was somewhat noticeable LOL.
Full body routines... I'm really not for them... I mean, you're talking to someone who usually hits one body part a day...
C-ditty
Full body routines... I'm really not for them... I mean, you're talking to someone who usually hits one body part a day...
C-ditty
You will make some newbie gains but dont expect people to go *woah* when they see you. Took about a year for me until people started noticing i was getting bigger.
I did however get allot more defined as i was an ectomorph like yourself. My legs and back was the parts where i could visibly see new and bigger muscles appearing after only two months.
I did however get allot more defined as i was an ectomorph like yourself. My legs and back was the parts where i could visibly see new and bigger muscles appearing after only two months.
when the compliments start coming in you will be psyched! first six months you will notice the most progress, at least I did. 155 to 175 or so...lots of sweat and calluses
The Red Dragon
New member
6 weeks if you train smart/hard
People won't notice it on you but you'll definately notice it. Other people start noticing in 2-4 months (this is based on personal observations of myself and friends)
People won't notice it on you but you'll definately notice it. Other people start noticing in 2-4 months (this is based on personal observations of myself and friends)
