Newbie needs help.

[truetexan71]

I am a real newbie when it comes to weight training. I need help setting up a routine and diet. My goal is to bulk up. I've read over these forums and various websites, and it all seems confusing to me. Any help will be appreciated.

 

[Scotsman]

You need to give us a little more info. Like how much training experience you have, what your resources are, and what exactly you want to do (ie. powerlifting, sports fitness, bodybuilding) This will help people know what to help you with more.

Cheers,
Scotsman

 

[Backlash]

More info would help. In the meantime though, check out the 5x5 routine in the Training sticky post. It's very easy to understand and great for beginners. It's fairly long and answers lots of questions about what exercises to do. That thread doesn't really help with your diet though, and that is critical.

 

[Sub-Zero]

question:


i know WHAT the differences between the actual powerlifing and bb are...but what is the differences in training?


power is more weight less reps bb is opposite? or what

 

[thebrute]

yea...more information will be helpful brotha. tb

 

[Scotsman]

question:


i know WHAT the differences between the actual powerlifing and bb are...but what is the differences in training?


power is more weight less reps bb is opposite? or what

Not exactly. Depending on your body is how your rep structure will be set up for either pl or bb. The main difference in training is that in powerlifting the idea is to make your lifts as strong as possible. This means the big three (squat, bench, deadlift) and the accessory work necessary for making these lifts better. In bodybuilding you are trying to make your body more asthetic while increasing size and definition. More strength means more muscle so both styles require intense training. The main difference I see is in the diet.

Cheers,
Scotsman

 

[Sub-Zero]

alright, thanks

 

[truetexan71]

More Info

I was in a hurry when I posted, forgive the lack of info from before.

Expierence:
I have little to none. The last time I lifted weights was back in Jr High, some 18 years ago.

Resources:
I plan on joining my local gym which has the latest weight lifting equipment.

Goal and desire:
I want to build bulk, increase muscle mass. I understand this will take some time to do, but I need to know where to start. It it hard to digest all the information out there and tailor a routine and diet that is simple but effective.

Physique:
32 years old, 5'6", 145 lbs.

Anything else you may need to know, do not hesitate to ask.

 

[Scotsman]

Ok let's see. First off find someone perhaps a trainer who can show you how to correctly perform exercises and how to use the machines. Also check out the lift sticky at the top of the page.

There are many programs out there that are quite effective 5x5, west side, dc, to metion a few. If you do some searching these workouts will be outlined in posts here on the board. Things you need to find out are:

How often can you train?
Does you gym have trainers?
Do you know people who train regularly that can help you?

These will help outline your program. I will give you an example of my current split. I am currently in a light phase so this would be a good place to start at for making your decisions.

Monday: Chest

Flat bench-
-Warm up (however much you need to feel ready to go)
-3 sets of 6-8

Incline presses(barbell or dumbell) or machine presses (pick one)
-3 sets of 6-8
-Chest Flyes 3x10
-Rear delt flyes

Wednesday:Back and bis
Rows-
-warm up
-3 sets of 6-10

Machine pulldowns (hammer strength)-
3 sets of 6-10

Pulldowns (either with cable or machine and straight bar)
3 sets of 8-10

Dumbell curls
3 sets of 6-10

Preacher curls
3 sets of 6-10
I rotate between starting with rows and mach pulls each week.

Friday: Shoulders and Tris
Close grip bench-
-warm up
-3 sets 6-8

Shoulder press-
-3 sets 6-8

Overhead tris-
-3 sets 6-8

Upright rows-
-3 sets 6-10

Tri pushdowns-
-3 sets 6-10

Shrugs
-3 sets of 10

Saturday: Legs
Squats-
-Warm up
-3 sets of 6-10

Leg curls-
-3 sets 6-8

leg extension- (light focusing on vastus medialus)
-3sets of 10

calve 4x10 of any calf exercise.

hope this helps

Cheers,
Scotsman