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Newbie Bulking workout Advice needed

A

AndsX

New member
Height : 5 ‘10
Weight: 138 pounds.

I have been working out for the last 5 weeks what my trainer ask’s me to do but I somehow have a feeling it’s not helping me gain as much as I want. After reading through various workout programs in this forums I am now confused which one would help be best.


I am trying to design a routine which will help be bulk up since I look too skinny. Here is the routine I am planning to do. Please help me fix this.

Mon
Cardio 5-6 min
Core Strength Routine 2x10

Squats : 3 set (10,8,6 reps)
Dead lift: 2x8
Leg Extension: 1x10
Incline Bench Press: 3 set (10,8,6 reps)
Standing Calf: 3x10
Abs: 3x10

Tue – Off

Wed
Cardio 5-6 min

Bench Press: 3 set
Cable Crossovers: drop set till failover
DB Row : 3x10
Lat Pull down: 3x10
Triceps Extension/Dips/Skull Crushers : 3x10

Thursday – Off


Friday
Cardio 5-6 min

Seated Shoulder Press/Military Press: 3x10
Side Lateral Rise: 3x10
Shrugs: 3x10
Bicep Curls/Preacher Curls: 3x10
Chin-up: 3x10

Saturday/Sunday - Off
 
I know some people (read: thesuaveone) hate it when we give unequivocal recommendations of one of the programs on here, but here goes: do the Rippetoe 3x5. There really isn't a better way to get started on lifting than that program, which will build more full-body and core strength than whatever BS your trainer has you doing and, with appropriate diet, put more muscle on you than any amount of drop sets on cable crossovers ever will.

In short: fire your trainer, and put the money you'd spend on an hour of training toward Starting Strength, which, unless you have a national-caliber coach available, will give you better instruction on performing the basic lifts than anybody at your local gym can.
 
Cynical is right the 3*5 would suit you well. When you bulk and want to add mass I wouldnt go over 6 reps. I would also cut out all the cardio because of how light you are. At 5'10 138lbs you have a lot of room to grow. Try to eat 8 meals a day. At least 3 big complete meals and small snacks throughout the day with protein shakes. At your weight I would eat everything and anything possible.
 
Man, your routine blows first of all.....it sounds like you got a certified over the internet guru and about the heaviest thing he has ever picked up is his RAZR cell phone.

If you're not gaining any weight (fat or muscle) you simply aren't eating enough....that'll take care of the scale. Now to take care of the muscle, any program centered around getting good at squats, pulls, and presses will do. I will throw in a vote for Ripptoe's 3x5 simply because it takes the guess-work out of it until you know and learn how to train yourself and are beyond being influenced by every douche bag you talk to and every article in a spank rag like FLEX that you read.....basically, it is an idiot-proof insurance policy until you ''figure it out''.
 
Thanks guys ... I am going check out Ripptoe's 3x5.

Just a clarification here: since my routine has Squats/Deadlifts/Bench Press/Shoulder Press is it atleast half close to Ripptoe's ... I still have couple of sessions left with the Trainer .. Dunno what i am going to do here..
 
To be honest, for a new lifter, your trainer has given you some decent advice. The key for you will be to start a seefood diet. At your size, you need a lot of calories, and I can't believe a little fat would hurt. Eat alot, and eat often. Make sure you are getting plenty of protein.

To be honest, unless you are doing the cardio for cardio sake, drop it, you are burning valuable calories by doing that.

Good luck.

LOL, I just read the posts above me...*puts on fire retardant suit*...flame away boys.
 
The programs mentioned above awesome programs but no amount of training will help you if you don't eat. Post up a days diet so we can take a look at it and make recommendations.

Perp
 
perp69 said:
The programs mentioned above awesome programs but no amount of training will help you if you don't eat. Post up a days diet so we can take a look at it and make recommendations.

Perp
Click to expand...

Here is my diet plan.

11.am (i am kinda late sleeper) : CytoGainer 3 Scoop with Soymilk
12.00 : 3 Whites or Turkey with Oats Bread

3.00pm: Chicker Burger/Pasta (I don't have lot of choice here since i eat at my work place)

5.00pm: Oats/Protein Bar with Banana/Apple

8:00pm: Fish/Potatoes

11.00pm: 3/4 cup of Brown Rice/Beans/2 Egg White

1.00 am: Protein Shake

I have one freaky problem though ... I am sensitive to fatty foods with regards to my blood cholestrol. That's the reason i have been doing some cardio. right now its at 220. (My age 27)
 
Cynical Simian said:
I know some people (read: thesuaveone) hate it when we give unequivocal recommendations of one of the programs on here, but here goes: do the Rippetoe 3x5. There really isn't a better way to get started on lifting than that program, which will build more full-body and core strength than whatever BS your trainer has you doing and, with appropriate diet, put more muscle on you than any amount of drop sets on cable crossovers ever will.

In short: fire your trainer, and put the money you'd spend on an hour of training toward Starting Strength, which, unless you have a national-caliber coach available, will give you better instruction on performing the basic lifts than anybody at your local gym can.
Click to expand...
Cynical, you ruly believe that riptoes 3x5 program is the best for putting on pure mass? Not srength er se (although I realize they go hand in hand) bu pure mass...just curious why he pros dont train like that, or do some?
 
The pros dont train like that because most of them don't know how to train.....most pro bodybuilder's routines couldn't grow an ounce of muscle on an 18 year old boy.

Have you ever seen a pro train.....they do the same shitty exercises with the same shitty form with the same shitty random shotgun approach that every plateaued 160-185lb gym rat across America does. The difference is genetics and living on MASSIVE amounts of drugs.

So, if you arent a genetic freak who is willing to live on obscene amounts of AAS and ancillaries, you've got to train the old fashioned way. hard work and progression.

Also, lol, if FLEX and MuscleMag and the other gay spank rags actually published training advice that worked, the supplement industry would go bankrupt.
 
I just recommend training on something organized that centers on getting better at squats, pulls, and presses in the 4-8 rep range. just keep getting better, only add a wrench when you have to......simple as that, no magic.

Ripptoe's program is an ''idiot-proof'' way to teach people that until they can train themselves and figure it out.
 
Stick with the trainer's routine until the sessions run out. It's not a good layout, it needs more squats for starters, but at least he'll be familiar with watching people do it and will be motivated to motivate you. There's also enough volume in it to help you to work on your conditioning during these early weeks.

Think of this time with your trainer as your induction to lifting and a time to evaluate what you like about lifting and whether you're prepared to make the effort in order that you can enjoy the benefits of being stronger and fitter. Once your time with him is over, you'll be in a better position to work alone. Spend this time with him to get happy with the movements and build your confidence in your ability to lift.
 
I think it incorporates all the major lifts, no? Cleans, deads, bench, high pulls, squats.....then some fu fu stuff too.....example of todays back: goals in bold

str8 rows x12 x10 x8 x8 x8


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same
 
definately check out the 3x5 man. I've never progresses so much so quickly as I have with this program. What makes it even better is how freakin' simple it is! All you have to worry about really is getting 8+ hours of sleep a night and eat a shit load of food, and you're set! I gained 15 lbs after only 5 weeks on this program...high recommended! :evil: :chomp: :p
 
JKurz1 said:
I think it incorporates all the major lifts, no? Cleans, deads, bench, high pulls, squats.....then some fu fu stuff too.....example of todays back: goals in bold

str8 rows x12 x10 x8 x8 x8


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same
Click to expand...
That's not good enough. He should be pressing, pulling and squatting every session.

When I started, I was working a Joe Weider workout using 2 sets of 6 over three distinct sets of 14 exercises. Even Weider had me pressing pulling and squatting 3x per week.
 
The best way to put on weight i to follow a split routine IMO. Its worked far better for me than a 5x5 type routine, which is brilliant for strength, but not as good for muscle mass.

Very true what people are saying, if your diet aint full of protien & cals then all the training in the world wont help much.

Id follow a routine like this:-

Monday - Chest & Tris

Bench press 4 x 6-10
Incline press 4 x 6-10
Dips 4 x 8-12
Close Grip bench 4 x 8-12
Skull crushers 4 x 8-12

Tuesday & Thursday- Legs & Abs

Squats 5 x 6-10
Leg Press 5 x 6-10
Leg Extensions 5 x 8-12
Leg Curls 5 x 8-12
Calf raises 5 x 8-12
Hanging leg raises 5 sets
Crunches 5 sets

Wednesday - Shoulders & Biceps

Military press 4 x 6-10
Dumbbell or smith machine press 4 x 6-10
Lateral raises 4 x 8-12
Barbell Curls 4 x 6-10
Dumbbell curls 4 x 8-12
Wrist or reverse curls 4 x 15-20

Friday - Back

Wide grip chins 4 x 8-12
Barbell rows 4 x 6-10
Cable rows 4 x 8-12
Lat pulldowns 4 x 8-12
Barbell shrugs 4 x 8-12
Bent laterals 4 x 12-15


Many people on here wont advise a similar routine, but this is has far more relevence for a bodybuilder who wants to put on size. 5x5 training is great for strength and i do alot of low rep work myself, but my main aim is muscle size, shape and bodybuilding.....this is pretty much the exact routine i use to puton quality mass (with a massive amount of protien!).

Use creatine. You shouldnt be on a mass gain programme without it. 5 grams before, 5 grams after you train. Along with 20-30 grams whey before you train and another 30-40 grams whey after, mixed with 50-100 grams of simple carbs (dextrose, glucose, maltodextrin).

Dedication is the key to bodybuilding. Consistency pushing yourself to train hard, constently pushing harder each session to add that little bit extra weight to the bar....then gulping down all that food.

Hope this helps, and good luck with your training.
 
JKurz1 said:
Cynical, you ruly believe that riptoes 3x5 program is the best for putting on pure mass? Not srength er se (although I realize they go hand in hand) bu pure mass...just curious why he pros dont train like that, or do some?
Click to expand...
Taken together, PB and T already gave the answer I would have: Rippetoe's program is a sensible organization of the lifts that drive 95% of a guy's progress and explicitly geared to the rapidity of progress that a beginner can make. There's no point in throwing a ton of volume at the arms, working on weak points in lifts, or any other "advanced" stuff when there's no foundation and everything is a weak point. Remember that thread T started a while ago about the interview in which Jay said that compound lifts and leg/back work (as opposed to the biceps/chest focus that most newbies gravitate toward) account for most of a person's muscle mass?
 
At this stage he doesn't need a split; he needs the basics.

The reason for someone to move to a split is that the workload for a whole-body workout becomes too high for a single session. This doesn't happen for a newbie since he doesn't yet know how to strain and drain the CNS. Splits come later and are not efficient for a newbie.

The Rippetoe is your best bet once the trainer-sessions run out.
 
Unit 2005 said:
The best way to put on weight i to follow a split routine IMO. Its worked far better for me than a 5x5 type routine, which is brilliant for strength, but not as good for muscle mass.

Very true what people are saying, if your diet aint full of protien & cals then all the training in the world wont help much.

Id follow a routine like this:-

Monday - Chest & Tris

Bench press 4 x 6-10
Incline press 4 x 6-10
Dips 4 x 8-12
Close Grip bench 4 x 8-12
Skull crushers 4 x 8-12

Tuesday & Thursday- Legs & Abs

Squats 5 x 6-10
Leg Press 5 x 6-10
Leg Extensions 5 x 8-12
Leg Curls 5 x 8-12
Calf raises 5 x 8-12
Hanging leg raises 5 sets
Crunches 5 sets

Wednesday - Shoulders & Biceps

Military press 4 x 6-10
Dumbbell or smith machine press 4 x 6-10
Lateral raises 4 x 8-12
Barbell Curls 4 x 6-10
Dumbbell curls 4 x 8-12
Wrist or reverse curls 4 x 15-20

Friday - Back

Wide grip chins 4 x 8-12
Barbell rows 4 x 6-10
Cable rows 4 x 8-12
Lat pulldowns 4 x 8-12
Barbell shrugs 4 x 8-12
Bent laterals 4 x 12-15


Many people on here wont advise a similar routine, but this is has far more relevence for a bodybuilder who wants to put on size. 5x5 training is great for strength and i do alot of low rep work myself, but my main aim is muscle size, shape and bodybuilding.....this is pretty much the exact routine i use to puton quality mass (with a massive amount of protien!).

Use creatine. You shouldnt be on a mass gain programme without it. 5 grams before, 5 grams after you train. Along with 20-30 grams whey before you train and another 30-40 grams whey after, mixed with 50-100 grams of simple carbs (dextrose, glucose, maltodextrin).

Dedication is the key to bodybuilding. Consistency pushing yourself to train hard, constently pushing harder each session to add that little bit extra weight to the bar....then gulping down all that food.

Hope this helps, and good luck with your training.
Click to expand...

he's a beginner, and this is way too much work for him. It's nonsense. Just stick with the 3x5 routine, eat alot, and rest alot. Simple as that.
 
Sarge_ said:
I bet I could do that twice a day with 17.5 almonds pre workout and a half gallon of honey.
Click to expand...
orb, you need to bump that down to 17.25 almonds if you don't want to get fat. 17.5 almonds is fine if you want to be a fat powerlifter like all the guys on this forum, but if you want to get that toned, Jake Gyllenhaal in Brokeback Mountain look, you need to go with 17.25.
 
Cynical Simian said:
orb, you need to bump that down to 17.25 almonds if you don't want to get fat. 17.5 almonds is fine if you want to be a fat powerlifter like all the guys on this forum, but if you want to get that toned, Jake Gyllenhaal in Brokeback Mountain look, you need to go with 17.25.
Click to expand...

How many for the Brandon Lee/Daniel Craig look???
 
JKurz1 said:
finally convinced me...proto is a complete troll......
Click to expand...

He's a trolling douchebag! You can't take away from his excellent accounting methods as treasurer though. Every penny accounted for.
 
seriously dude.....two stupid ass posts within 5 minutes...I mean sometimes I post things over but you...



bananas will put on sloppy weight?

and almonds make you fat cause they are fat.........wtf????
 
my workouts have been so simple lately and I've been getting better results than ever

monday
incline press 3 sets
close grip bench 3 sets
seated military press 3 sets

wednesday
deadlift 3 sets
pendlay row 3 sets
wide grip pull ups 2 sets

friday
squat 5-6 sets
calves and some weighted abs that's it

eating like a horse and getting bigger and stronger every week

I spent the last 6 months searching for the "magic program". Guess what? It doesn't exist. Keep it simple man. Eat alot and focus on getting stronger.
 
JKurz1 said:
seriously dude.....two stupid ass posts within 5 minutes...I mean sometimes I post things over but you...

bananas will put on sloppy weight?

and almonds make you fat cause they are fat.........wtf????
Click to expand...
dude, it's called a joke... we like to lighten the mood around here sometimes.
 
cmdubs said:
my workouts have been so simple lately and I've been getting better results than ever

monday
incline press 3 sets
close grip bench 3 sets
seated military press 3 sets

wednesday
deadlift 3 sets
pendlay row 3 sets
wide grip pull ups 2 sets

friday
squat 5-6 sets
calves and some weighted abs that's it

eating like a horse and getting bigger and stronger every week

I spent the last 6 months searching for the "magic program". Guess what? It doesn't exist. Keep it simple man. Eat alot and focus on getting stronger.
Click to expand...

May be that's all it is. I am going to stick with either Ripptoes workout or do something like this after my training session.

Mon
Squats : 3 sets
Dead lift: 3x10
Incline Bench Press: 3x10
Standing Calf: 3x10
Abs: 3x10

Tue – Off

Wed
Bench Press: 3x10
Incline Bench Press: 3x10
Shoulder Press: 3x10
DB Row : 3x10
Lat Pull down: 2x10
Triceps Extension/Dips/Skull Crushers : 2x10

Thursday – Off


Friday
Military Press: 3x10
Side Lateral Rise: 3x10
Squats: 3x10
Bicep Curls/Preacher Curls: 2x10
Chin-up: 2x10

Saturday/Sunday - Off
 
killed it Biggie....6pm.........two meals left...well, one now......just had my tuna sandwhcuih and salad..........weighing a hefty 171.....

got the 190x4......yeah baby!! Pumped!!! So pumped I just hit my 1/2 cc of cyp! lol.....now I'm back in this dungeon they call work........
 
Dude, 5 weeks is not enough time. The gains will come. You mention nothing regarding your diet. How many calories are you eating? You will need to start paying attention to that and be sure to get in a minimum of 1g of protein per pound of bodyweight.

Your lifting routine looks fine for now but I'd go up to a 4-5 day/week routine soon if you are eager for gains.

The trick is to get the eating right. You need to be taking in more calories than you need in a day to grow. The easiest way to go about it is to accept you will gain a little fat at first while gaining muscle, but then you lower your calories for a while later and strip off the fat while sparing the muscle you have gained. The process works and I recommend you read up more about it. You get where you want to go but need to be patient. AND KEEP GOING TO THE GYM AND EATING.
 
Nathan said:
Dude, 5 weeks is not enough time. The gains will come. You mention nothing regarding your diet. How many calories are you eating? You will need to start paying attention to that and be sure to get in a minimum of 1g of protein per pound of bodyweight.

Your lifting routine looks fine for now but I'd go up to a 4-5 day/week routine soon if you are eager for gains.

The trick is to get the eating right. You need to be taking in more calories than you need in a day to grow. The easiest way to go about it is to accept you will gain a little fat at first while gaining muscle, but then you lower your calories for a while later and strip off the fat while sparing the muscle you have gained. The process works and I recommend you read up more about it. You get where you want to go but need to be patient. AND KEEP GOING TO THE GYM AND EATING.
Click to expand...
Thanks m8 ... My diet plan is posted here.. I am supplemeting lot of proteins so i should be getting 1g per pound now... I am going to keep doing what i am doing now and evaluate my self after 4 weeks and modify the routine accordingly ,,,

Thanks all for the inputs ...
 
AndsX said:
Here is my diet plan.

11.am (i am kinda late sleeper) : CytoGainer 3 Scoop with Soymilk
12.00 : 3 Whites or Turkey with Oats Bread

3.00pm: Chicker Burger/Pasta (I don't have lot of choice here since i eat at my work place)

5.00pm: Oats/Protein Bar with Banana/Apple

8:00pm: Fish/Potatoes

11.00pm: 3/4 cup of Brown Rice/Beans/2 Egg White

1.00 am: Protein Shake

I have one freaky problem though ... I am sensitive to fatty foods with regards to my blood cholestrol. That's the reason i have been doing some cardio. right now its at 220. (My age 27)
Click to expand...
double the foods.....each meal....
 
If you get really serious about it, make another gainer or just a protein shake and set it on your nightstand beside your alarm clock. Set your alarm clock for somewhere around 5:00AM and wake up, drink the shake and go back to bed until you normally wake up. It will make a good difference.
 
I wouldnt set your alarm....sleep is much more important....however, if you are up to piss.....by all means.....do pb and cc......whey digest too qickly!
 
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