Newbie

[Fuze]

Hi, I'm a 17 year old and I just bought a set of weights and a basic bench. I wouldn't say I'm particularly strong, but I'd like to work on that! I did my first workout on Sunday and am still sore in most areas. Is that ok? My main questions are:

1. How often do I work out a specific area ? Like every other day, every 3 days?

2. What's a good routine for pecs using freeweights?

3. It seems like I can do all the muscle groups in one day, so should i jog or something in the off days?

4. When they say it takes 2-3 months to see results, what do they mean to "see" results? Like, does that mean a small little bulge in your arm? or a solid muscle developing?

If I stick to a good routine, where do you think I could see myself in 4-5 months? I don't have much fat on me, pretty lanky I'd say - but I'm not a stick to begin with.

 

[Liftbig]

1. you should be able to get away with working a bodypart once or twice a week, no need for more than that.

2. all kinds or presses. stick with mulit-joint exercises.

3. jog if you feel like it, but dont over do it. you dont want to cut into recovery too much.

4. what kind of results, strength, stamina, size?

5. the question is not where do WE see you in 5 months? the question is where do YOU see yourself in 5 months?

 

[Fuze]

Results mainly in size/definition.

I guess I really mean, In 4-5 months, will I be able to recognize a different body than the one i see before me today?


So by working out twice a week a specific muscle, I should be gaining muscle and not training at a rate where'd I'd just be retaining?

 

[t3c]

work on size first...then diet and work on definition...its pretty hard to do both at the same time

how much do you weigh? how tall are you

check out the 5x5 sticky at the top of the page btw.

don't neglect your squats and deads!

 

[Liftbig]

in 4-5 months you should she noticable differences in your body.

but its also dependent on other factors. i.e. what you do outside of the gym, like nutrition and recovery. eating and sleeping are very important if you want to get bigger/stronger.

working out a specific muscle twice a week is fine. in this game more is less, and less is more. when i starting training years ago i did a fullbody workout every other day. this was a mistake, it didnt make me any stronger or bigger any faster.

there are some very smart people on this board, stick around and learn as much as you can.

 

[Fuze]

Ok thanks.

I'm 6 foot 2 and weigh 172 lbs.

Also, what 5x5 sticky?

 

[Liftbig]

its in one of the treads at the top of the training forum. its called 'training methods'

 

[Fuze]

Oh ok. And also, on sportscenter they always talk about athletes who added 10 lbs in the offseason. I'm thinking that period is about 5 months. Can I expect to add 10 lbs of muscle? I don't want to expect too much and get dissapointed with myself and quit in a couple of months. Basically, I want to know what i'm in for.

 

[Liftbig]

10 lbs in 5 months is doable. just remember to eat alot of good food.

 

[Fuze]

http://fuze.dyndns.org/blah.jpg

stomach now.

Now for me to get more definition in the way of a 6 pack..... would you recommend more of a good diet approach or ab workout approach or jogging/swimming approach for the cardio? Also, I've got a little bit of some handles on the sides which are worse than they look in the pic that would be nice to get rid of.

 

[Liftbig]

ok before you do 10 million situps. if you want to see your abs its all about dieting down to a low enough body fat%. cardio will help with burning the extra calories to get rid of the fat. however if you want to put on 10 lbs or muscle in the next 5 months, then dieting down to see your abs is not a good idea.

 

[Fuze]

Ok, I'm more interested in losing the fat at this point. How long on a good diet would you think it would take? I mean, I can't say there's a ton there, but there definitely is.

 

[MeatHead57]

at first be a power lifter then once you feel like its time to diet then cut down!

 

[bilat]

Abs is not JUST about bf%.. If you want a defined six pack, you must work them too.

Jack knife crunches, crunches, lying leg raises, side twists, basically anything you can do...

If you are interested in losing fat, try a keto.. you'll be very happy with the results.

1g per lb of bodyweight... for you 172grams
Under 20g carbs daily
The rest is fat... (make sure to get good fats like Olive oil, which also improves your skin)

Then on Saturdays, carb up... 60% carbs, 30% pro, 10% fat.
Sunday back to keto.

You're a beginner, so you probably use to eat like shit and you're not use to activity.... You can gain muscle and lose bodyfat if you do it correctly.

If you do decide to bulk, 10lbs is nothing in 5months. If you cut down low, then just eat around maintence you can probably put on 10lbs in 5 months.

 

[Fuze]

Ok, since I'm so new, you might have to explain to me what keto is (a dietary supplement i assume?).


So as a whole if I want to gain muscle while losing body fat... can I expect to jog 5 days a week and life/workout 2 days a week?

 

[bilat]

No... dont jog 5 days a week...

If you do "jog", keep it in the 10 minute range at most.. Go to abcbodybuilding.com, they have a lot of good articles. I think HIIT is better for cardio though. (Search google for info).

I'd do weights at the very least 3 times weekly, high volume I personally love but you can try low volume once a week and see if it works for you.. I also rest very little, always under 30seconds.

A keto is a type of diet. Search google.com for articles on it.

 

[Fuze]

Ok, so if I work out 3 days a week, what should I focus on each day? 1 day legs, another day arms, another day abs? I'm new to the whole thing, i dont mean to be a pain about these questions.

Also, why jog only 10 minutes? Does it have adverse affects on the muscles?

 

[bilat]

Read the articles on abcbodybuilding.com (all of them, good information.. I dont agree with it all but still good info... tons better than the other sites like t-mag), there's one about mitochondira density.. i dont have time to find it..

Well.. Personally I do 6 on 1 off.....

http://www.hypertrophy-specific.com/hst_index.html
HST looks like a good program, give it a try or read up and design your own. I would really advise against a 1 day a week for each bodypart...

 

[blinddeafmute]

I did a lot of research at abcbodybuilding.com before I started lifting. Look into their 24 week mass workout to get a good idea on what bodyparts to work each day. Its a pretty good 3 day split. Its high volume though.

To gain muscle, you have to eat, and eat a lot. 6-7 times per day even if you are dieting, split it into several meals. I personally wouldnt start out dieting. Bulk then diet once you know what you are doing. For now, eat like a horse and do a lot of research.