Request: Help With Work Out Routine/ Need a Tutorial...

[uday28fb]

Hey ive turned 16 and feel that it's time that I start working out in the weight room, but I have a difficult time figuring out what the equipment is and what I should have as a work out routine.

I was browsing through google a long time ago and found this site that had links to videos all the different exercises and what muscle group they work out. If anyone knows either this site or something similar could u please post the link here.

I've heard the best thing to do is back/bis one day then chest/tris another day. Does anyone have a more detailed workout routine that you could suggest for me?

 

[Cynical Simian]

http://www.exrx.net/Lists/Directory.html

Live on the following site for the next few days. You have a great chance to establish a foundation of knowledge and training without wasting time with all the Flex Magazine crap out there.

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

 

[sidney61199]

Like I said on another post check the library out and start browsing through books. Also once you get in the gym start asking people questions. Remember though they're there to work out not chit chat the whole time so don't ask one person too many things. For example, I just asked a guy a few days ago how he got such amazing traps and he walked me through his whole trap work out but I left it at that so he could get back to his work out. Also don't forget to thank them for there time. You can read all the info you want but you'll get the best knowledge from the people who are regulars at the gym.

 

[Protobuilder]

Heh. I'd suggest NOT asking people at the gym for advice b/c (1) you'll get 10 diff't responses from 10 diff't people, and (2) many won't know much about training (e.g., they've been using Mr. Olympia's shoulder routine and think it'd be great for you too, even though you're a beginner w/ no tendon/ligament strength, work capacity, etc.).

The links provided above are GREAT starting points. Here's another solid starting program (a write-up of Mark Rippetoe's program for beginners):

http://forum.bodybuilding.com/showthread.php?t=712752

 

[sidney61199]

True but the trick is being able to tell who knows what the hell there talking about so maybe to clearify my above statment, you have to be very selective. I mean I might ask one person every other week some thing about what they are doing. So you mean if I see you in the gym and I can tell you arn't a dumb ass and you know what your doing I shouldn't ask you for your advice? Point is you make a good point, don't just ask anyone. Be very selective.

 

[Guinness5.0]

I wouldn't ask anyone at the gym for advice. Most are clueless, most don't want to be bothered, and the ones that will talk to you will likely want to talk your ear off every time you see them (just my experience - I start ONE friggin' conversation with some guy b/c the batteries in my MP3 player die and now he tries to tell me his life story every time we're at the gym at the same time ).

I second the advice that you check out rippetoe's program, which is linked above. That ought to take you through the first few months of training. Hang out and read the bords in the mean time. Good luck!

 

[tay1506]

First thing is after you know the form don't really worry about what routine you are doing for a month or more. No matter what you do you will get stronger!! Second, do free weights mostly because they will get you stronger faster and with machines you can end up hurting yourself, not to say they are not good for their reasons!!! Third, I do not suggest muscle splits (Ex: bis/tri. mon, Back/Chest tue., Legs Thu.) because it is impossible to isolate 1 muscle group which is why i think this works for some people and not others(this is what you suggested doing). Fourth, Personal Trainers do not know best, listen and research!!! Fifth, when you figure out your weeknesses improve on them!!! Sixth, focus on compound lifts (Bench, Goodmornings, deadlift, squat)!!! Seventh, do not become a curling moron(do not focus much time on curls it is a waste of time)!!!!!!!!!!!!!!!!!!

WSB is a great routine for the amature or elite and would suggest it, however maybe modified!!!
http://www.westside-barbell.com/articles.htm

I will offer you more help, when i have more time if needed i like to contribute what i have learned!!!! If anyone disagrees with me on any of the 7 things i listed please speak your mind. I tried thinking of 10 good ones, but coulden't in a short amount of time.

 

[uday28fb]

alright guys thanks for the help, i appreciate all the links especially the exrx.com one.

 

[silver_shadow]

True but the trick is being able to tell who knows what the hell there talking about so maybe to clearify my above statment, you have to be very selective. I mean I might ask one person every other week some thing about what they are doing. So you mean if I see you in the gym and I can tell you arn't a dumb ass and you know what your doing I shouldn't ask you for your advice? Point is you make a good point, don't just ask anyone. Be very selective.

the trick is to do your own reading... the best place, whether you just want a nice looking body or your in it with strength in mind, is PL specific sites.
most of the *buff* guys are also on a shitload of gear so that their morning shit is enough to enhance glute development while their training would probably leave a natural lifter a little better than a 10 yr old girl.

 

[sidney61199]

I can't belive you people don't think asking people people is a good idea. In my opinion your either too proud or to scared to ask people what there opinions are. You can always listen and deciede for your self. Your already deceiding there wrong and your right before asking them. Which is a better way to learn anything? Asking a Vietnam vet about it or just reading a freaking book. Reading about a heart surgery or asking the surgeon, etc, etc. How about asking your parents about a life decesion, hell they don't know what there talking about................go read a book.

 

[silver_shadow]

I can't belive you people don't think asking people people is a good idea. In my opinion your either too proud or to scared to ask people what there opinions are. You can always listen and deciede for your self. Your already deceiding there wrong and your right before asking them. Which is a better way to learn anything? Asking a Vietnam vet about it or just reading a freaking book. Reading about a heart surgery or asking the surgeon, etc, etc. How about asking your parents about a life decesion, hell they don't know what there talking about................go read a book.

ever considered that some of the guys here ARE VERY EXPERIENCED? and not all of them are juiced to the gills.
and oh yea, if i want some advice i'll come to EF, which i do! if i see a weightlifter in the gym or anywhere, i WILL ask him but not someone who gets horny looking at him/herself in the mirror.

 

[s8nlilhlpr]

I can't belive you people don't think asking people people is a good idea. In my opinion your either too proud or to scared to ask people what there opinions are. You can always listen and deciede for your self. Your already deceiding there wrong and your right before asking them. Which is a better way to learn anything? Asking a Vietnam vet about it or just reading a freaking book. Reading about a heart surgery or asking the surgeon, etc, etc. How about asking your parents about a life decesion, hell they don't know what there talking about................go read a book.

Yeah, except a vietnam vet had training and background to draw upon. Most people at my gym at least, make everything up when they get there. If I had asked people in my gym what routine was good, I'd be doing 30 sets of bicep curls, and 1/4 squats...... Finding a GOOD book is much more useful than 10 people who "think" they are perfect. Yes "YOU" can decide for yourself, but the original poster is new, he won't have any idea if it is "good advice" or "bad advice". So, he should buy "Starting Strength" from Mark Rippetoe, learn everything correctly, THEN talk to stupid gym rats.

 

[silver_shadow]

Yeah, except a vietnam vet had training and background to draw upon. Most people at my gym at least, make everything up when they get there. If I had asked people in my gym what routine was good, I'd be doing 30 sets of bicep curls, and 1/4 squats...... Finding a GOOD book is much more useful than 10 people who "think" they are perfect. Yes "YOU" can decide for yourself, but the original poster is new, he won't have any idea if it is "good advice" or "bad advice". So, he should buy "Starting Strength" from Mark Rippetoe, learn everything correctly, THEN talk to stupid gym rats.

yep, there's your *vietnam vet* for you... now who would you trust sidney? mark or the 160lb guy on 2gms/wk of AAS at your local gym?

 

[sidney61199]

Hey opinions are like ass holes everyones got one. I have mine you have yours, don't say I'm wrong when I give an opinon cause its an opinion not a fact. That is one thing that has always bugged me about forums. There is always more than one way to do something books are one way and there are others. Open your minds and see that there are always more than one solution to a problem other than the solution you suggest.

 

[silver_shadow]

Hey opinions are like ass holes everyones got one. I have mine you have yours, don't say I'm wrong when I give an opinon cause its an opinion not a fact. That is one thing that has always bugged me about forums. There is always more than one way to do something books are one way and there are others. Open your minds and see that there are always more than one solution to a problem other than the solution you suggest.

 

[Guinness5.0]

I feel very safe making the blanket statement that almost everyone at every gym I've been to couldn't help me one bit. I used to work at a huge gym (average daily check-ins: 1500) and we only had two tainers out of about twenty that I would EVER ask a question of. Also, at the gym I train in now, I have LITERALLY never seen anyone squat below parallel. No exageration. So how a could someone get good advice from someone who knows nothing? They can't - that's how

Sad but true: most are clueless. Thankfully the internet allows folks to get together from all over so the few who know WTF they're taliking about can help others out. And certainly there are exceptions to the rule.

 

[sidney61199]

I can live with the above, like I said it was just a sugestion/opinion. I can tell (or know) who is not a dumb ass but if you can't than yes I could see where you could run into big trouble. Truce?

 

[tay1506]

Maybe at sidney61199's gym there are people who know what they are talking about, but as said before do not tell someone who is new to ask people in a gym. I have seen people that know what they are doing give little guys bad advice on purpose. A trainer gave me advice on bench and pretty much told me i will not be aloud to do it if i don't listen to him because i will get hurt. I listened and you know what happend i tore my left rotary cuff. There are a few people at my gym who do know what they are doing however. One of them squats 600+ and benches about 500 and there are a few others like this that i have talked to.