How's this for a Newbie???

[Cookie Monger]

I've just started working out again after about 15 years of doing nothing. So I'm starting from scratch here. I started in early February with 30 min cardio every day on the treadmill and some light weights (in no particualar order) just to get my muscles and body "primed" for a routine.

I am now on the following routine, as of March 1st, that I have to put together by reading and doing some research:
(Your comments are welcome)

MONDAY ( chest, tricepts, shoulders)
Barbell Flat Bench Press - reps: 10,8,6
Weighted Bench Dips - reps: 8,8,8
Lateral Raise - reps: 8,8,8

WEDNESDAY (back, bicepts, traps)
Bent-over Rows - reps: 8,8
Barbell Pull Over - reps: 8,8
Barbell Curls - reps: 10,8,6
Dumbell Curls - reps: 8,8
Dumbell Shrugs - reps: 10,8,6

FRIDAY (legs, abs)
Squats - reps: 12,10,8
Deadlifts - reps: 10,8,8
Calf Raise - reps: 15,15,15
Crunch - reps: 15,15
Side Crunch - reps: 15,15
Back Extensions - reps: 15,15

Sometimes I feel like it's not enough but I've been warned about over-training. I try to use as much weight as I can handle to complete the sets/reps. Is there anything I could or should be doing on off days and weekends?

Also, I read somewhere that it's not a good idea to mix weight training with cardio, that it's best to stick with one or the other (it made sense when I read it at the time). Any thoughts?

 

[super_rice]

what's a "weighted bench dip"?

also, unless you're squatting/deadlifting pretty light to begin with (ie; not till you're on the floor gasping for air), i'd put deads and squats as far away from each other as possible in the week, just because some muscles are overlapped and that's a bit of a safety liability in my opinion

also, what's been working for me is to do shrugs the same day as deads.

this way, i can throw in those high pulls and snatch grip dls and all those other juicy variations.

and i don't see any triceps work in there, you CANNOT neglect that.

another thing: IMO do either deadlifts, or back extensions, not on the same day. i don't really like going to absolute failure on this kind of stuff, since i still need to be able to walk to school the next day (limping is ok, but bed ridden is not).

try sldls?

 

[Cookie Monger]

what's a "weighted bench dip"?

Weighted Bench Dip

As for the squats/deadlifts, yes... I'm going light for now until I build up strength. I like to be able to walk the following day . But thanks for the heads up, I hadn't thought about that. I'll modify my routine accordingly in the future.

 

[super_rice]

ooh weighted bench dip.. haha these names

maybe try some close grip bench press or skullcrushers for triceps work too, it's helped me

 

[bigstve12]

Your monday could use a couple more exercises. I would do an incline chest movement. On leg day, instead of deadlifts, do stiff legged deadlifts(SLDL), this will hit the hamstrings more...IMO its more of a leg exercise than regular deads

 

[JeSt3r]

IMO i like Military Dumbell press over close grip bench...i just feel more of the "little" muscles are helping keep the dumbells steady....seems to be doing pretty good for my tris...starting to beable to see the horse shoe...too bad im bulking tho...if i lose sum bf they'd look sexy =)

 

[WalkingBeast]

Welcome to the boards! Just my opinion. But you should be way more concerned about undertraining. I doubt most trainers ever reach real overtraining. The more abuse you put your body through the more it adapts. To an extent of course. But with that routine over training isnt even close. Ive gotten best results with 12 sets minimum for smaller body parts and 15 for larger. Between 12-15 reps. Ive gained the bulk of my size from this. Hope that helps.

 

[lmc]

Just my opinion. But you should be way more concerned about undertraining. I doubt most trainers ever reach real overtraining. The more abuse you put your body through the more it adapts. To an extent of course. But with that routine over training isnt even close.

First thing I thought was oh man, not the overtraining people again. Although I doubt I can handle as much workload in a single workout as WalkingBeast, you have to do quite a bit of work to overtrain (this includes your everyday activities). As far as that workout, I second Closegrip Bench on Mondays.

 

[WalkingBeast]

First thing I thought was oh man, not the overtraining people again. Although I doubt I can handle as much workload in a single workout as WalkingBeast, you have to do quite a bit of work to overtrain (this includes your everyday activities). As far as that workout, I second Closegrip Bench on Mondays.

ThanX for the compliment brother! I started out with a minimum of 12 sets for small body parts and 15 for larger ones, since I first started at 14. I was using basically all machines at that point with only a few free weight exercises like skull crushers, dumbell shrugs, etc. Back then it took me a while to get through it. Eventually just as a lifter progresses in weight and reps, I progressed in the amount of lifting I could endure. So thats been progressive also. I still use the set minimums as a base for my training but usually end up doing a good deal more on certain body parts such as back, where I can hit 30+ sets sometimes. Most sets are to or very close to failure as well. Im able to recover quickly between sets and repeat or better my previous sets. I definately believe condition is the result of the way you train. I was real skinny, so Im not sure what kind of genetics I had on my side. Took me long to gain as well. I beleive anyone can do this routine, but most people arent willing to put in that much work.

 

[Dieharder]

standing overhead presses man, get rid of those laterals, IMO

 

[Cookie Monger]

Welcome to the boards! Just my opinion. But you should be way more concerned about undertraining. I doubt most trainers ever reach real overtraining. The more abuse you put your body through the more it adapts. To an extent of course. But with that routine over training isnt even close. Ive gotten best results with 12 sets minimum for smaller body parts and 15 for larger. Between 12-15 reps. Ive gained the bulk of my size from this. Hope that helps.

My problem is that I'm a small guy (5'7" 150lbs). My appetite just can't seem to keep up with my training. I've tried all types of supplements. I've resolved myself to protein bars and shakes along with vitamins and one good meal a day in order to maintain. I have plenty of energy/stamina, just not enough stomach space to handle several meals a day.

That said, do you still think I would be overtraining by significantly increasing my routine?

Thanks.

 

[Cookie Monger]

standing overhead presses man, get rid of those laterals, IMO

Yea, I've been contemplating that. Thks.

 

[super_rice]

My problem is that I'm a small guy (5'7" 150lbs).

i'm at 5'8, 160lbs

about two months ago i was 5'8 150lbs. just eat everything...

when you eat more meals, eat smaller portions so that you will have the stomach for it. drink milk, that's helped. buy those cheese blocks.

and i second the standing overhead press. works your core nice too as you have to balance the weight

 

[lmc]

My problem is that I'm a small guy (5'7" 150lbs). My appetite just can't seem to keep up with my training. I've tried all types of supplements. I've resolved myself to protein bars and shakes along with vitamins and [BOLD]one good meal a day[/BOLD] in order to maintain. I have plenty of energy/stamina, just not enough stomach space to handle several meals a day.

You have no stomach space because you only eat one meal a day. Eat more often obviously. At 5'7/150 should be able to take in at least a few thousand calories a day. This is not gonna happen in one meal and shakes.

Anyway, if you have plenty of energy/stamina then you should increase your workload. Not to say that energy/stamina is not a good thing but that you are probably capable of more work. Looking back for myself I think I have gone backwards when I lowered my total volume. So this thread (thanx WalkingBeast) is motivating me to increase my volume. Conclusion, if your energy and stamina are not lagging you are nowhere near overtraining. Those are the things that drain first, and still those are not even good indicators

As far as cardio, there is debate on when to do it. But in end just get it done.

Military Press is good too.

Monday:
Flat Bench
Incline or Close Grip Bench
Military
Lateral Raises
Bench Dips

That is pretty classic right there and it will increase workload w/ some variety.

 

[WalkingBeast]

My problem is that I'm a small guy (5'7" 150lbs). My appetite just can't seem to keep up with my training. I've tried all types of supplements. I've resolved myself to protein bars and shakes along with vitamins and one good meal a day in order to maintain. I have plenty of energy/stamina, just not enough stomach space to handle several meals a day.

That said, do you still think I would be overtraining by significantly increasing my routine?

Thanks.

I was alot smaller when I started 105-115lbs at 5'8. No one starts off big, unless they are obese. I started off real skinny. You just have to force feed. Sometimes you will feel sick, but it makes it alot easier if you spread the meals out a bit. It shouldnt be that difficult. It is the hardest thing for me, since I dont enjoy eating either. Especially when it is too this extent. But its critical for gaining size. For your bodyweight try and get atleat 150 grams of protein a day, more if possible and a more calories then you burn. Carbs and some fats will help with the calories. Dont worry about eating too clean. Just meet the protein and calorie requirements. Protein bars and shakes can be helpful but dont come close to real food. Id try to eat atleast 3 actual food meals per day, with shakes and protien bars added in to supplement the rest of your protein. No I dont think youd be overtraining at all. I wasnt eating enough at all when I started, and I still made steady and solid gains. Theres comes a point though when eating is necessary to progress any further in size. Your strength can increase a good deal without any real size increases. But if its size you are after you will need alot of food to support the building process. I wish i would have eaten more when I started, my gains wouldve been much better Im sure. I mainly just ate to fulfill appetite back then, which wasnt much. One fairly large meal a day and maybe some snacks. Didnt take eating seriously, thinking it was overrated. Especially since I was still making some steady progress. But eventually it became completely neccesary. I will lose 5lbs a day easy if I dont eat atleast a maintenance amount of food. So I woudnt worry about overtraining you should still gain at the level your at now, but be sure to eat enough. Hope that helps

 

[WalkingBeast]

You have no stomach space because you only eat one meal a day. Eat more often obviously. At 5'7/150 should be able to take in at least a few thousand calories a day. This is not gonna happen in one meal and shakes.

Anyway, if you have plenty of energy/stamina then you should increase your workload. Not to say that energy/stamina is not a good thing but that you are probably capable of more work. Looking back for myself I think I have gone backwards when I lowered my total volume. So this thread (thanx WalkingBeast) is motivating me to increase my volume. Conclusion, if your energy and stamina are not lagging you are nowhere near overtraining. Those are the things that drain first, and still those are not even good indicators

As far as cardio, there is debate on when to do it. But in end just get it done.

Military Press is good too.

Monday:
Flat Bench
Incline or Close Grip Bench
Military
Lateral Raises
Bench Dips

That is pretty classic right there and it will increase workload w/ some variety.

No problem at all brother!! Im glad I can help! This is just what worked best for me, and cant see why it wouldnt work for anyone. I know if I lower my volume or workload just slightly I immediately start going backward like you said. So it seems obvious to me what I must do. Work hard and intense,until nothing is left.

 

[kingc_79]

everyone is different..it looks fine. try it for a while and see how you like it. just stick to it. i know alot of ppl that grow on alot less..

 

[callthedoctor]

Welcome.....

I've lifted on and off for 20 years (mostly off)....the last couple of years have been kinda serious and the past 4-5 months, real serious....the best advice I could give is keep reading and posting here...some REAL solid information being past around in here by some real experts...

Cookie, My problem is kinda the opposite of yours...I'm kinda big already and want to lose my gut fat but keep or gain muscle.

But I must confess, the month or so that I've been on board here has been tremendous....

 

[Cookie Monger]

I appreciate the feedback. You guys are great. I know what I gotta do, I just need it beaten into me time and time again, and to hear it from guys that started out at my weight, etc. I find myself eating alot of sweets at night... does that count as a meal ? (joke)

Yesterday (Monday) I incorporated closed grip and military and I fell the diff today.

I just turned 41 in January (and gave up alcohol at the same time). The body at my age is not the same as some of the younger, more active folks around here, specially after my years of self-abuse. When I grow up, I want to be like WalkingBeast.

Thanks.