Workout Questions(Basically A Novel)

[DDizzy]

Freshly in college and with a lot more equipment then i had access to at home i plain to redo my entire workout, especially since id rather not see a story about me in the Morons section, although i apparently am headed that way since ive been mostly concerned with arms/chest, i figured since ive worked my legs with basketball all through high school i needed my upper body to catch up

Im currently 5'9 - 5'10, about 180 but im not chubby or anything, i do have abs,not ripped abs but minor definition, but ill gladly gain weight

Currently my goal is to break 200, time limit really not decided since i since this kid at the gym who was pretty big, bigger then most of the people i see n he was about 5'7 and said he weighed 194



My workout at the moment is just upper body 2-3 times a week, i know its probably bad but thats why im here. I read up and guess i need to incorporate some more compound movements, deadlifts have been on my mind for a long time and i use to do them in light sets and i never had a squat rack so all i could squat was what i could safely lift over my head on my back


Anyway here's the workout(realized im writing a novel), in no order since i dont have patience to really wait for benches and machines, tho i do make an effort to always bench first



Flat Bench - 2 Warm up sets then 5x5 increasing weight til about set 3(always seem to load too much too quick) so set 3-5 are usually same weight and reps then i lower the weight and go to failure usually 6-8 more reps

DB Flat Bench 3x 8-10
DB Inclined/Decline 3x 8-10 of each
DB Flys 3x 8-10 Usually either do flys or decline, been alternating

^ Usually drop/add weight depending how the first set feels

Bent Over DB Row - 3x 8-10, up the weight every week
Cable Rows 3x10, upping weight

Theres another back machine for lower back that you just push the weight backwards, forget the name at the moment, but i kind of decided to steer away from that since it seems a bit feminine(THERE'S NOTHING WRONG WITH THAT) but i did 3x 12 of those with lighter weight


Straight Bar Curls - 3x 10, same weight throughout, last couple reps of each set is a struggle so i like it, force myself to not cheat as much as possible


Alternating Hammer Curls - 3x 10 for each arm


Leg Raises - 3x 15, Not sure if enough but around #10 it gets rough

Ab Machine - basically sittin up and crunchin down with resistance, whatever its name is


All the above do every workout, The ones below vary

Usually hit Tri's before a leave with rope pushdowns for 1 slow set just to feel it a little more

Also do light sets while waiting for equipment such as
Shrugs, and overhead press


Think im doing too much chest and i do this all atleast twice a week...mayb a split would be better

appreciate any help, since i need alot

 

[Jocques Straap]

This is a great place to start!!!


I'll give you some general guidelines.

- When gaining weight, you need to EAT!!! The more you eat the better. This can be hard as a college student, i know, but try and get as much food into your body as you can. There is a lot more to a proper diet than just stuffing food down your throat, but right now, eating more is what your concern should be. The reason I say that is because, it's no easy task. It is uncomfortable to eat more than you are accustom too, and for many is quite a challenge. Fresh foods are better, but don't be afraid to hit up a fast food joint and pig out! Eat often.

- Technique, many people like to jump up in the weight without getting the technique down. Doing so can result in injury, and slower gains in the long run. I could go on and on about this, but you're not going to listen and use too much weight anyways. EVERYONE does at first!

- Compound exercises, "bang for your buck" - Curls and Triceps kick backs are fun! but they aren't time efficient. You are better off with exercises that involve much more muscle. Unfortunately, learning these lifts isn't easy. I've seen many beginners try, and I've never seen anyone do it right, the first time, or the hundredth. Here I go again talking about Technique again. Don't try and learn these on your own, find someone who knows what their doing to watch you, and tell you what you are doing wrong. You can use a mirror or video camera, to check your form. But you will gain faster if you have someone else there with you, teaching you.

-Rest, There are many different schools of thought here. Overtraining is real, and does happen, however if your working out, 3 times a week, it isn't something you need to be concerned with. Especially since you are fairly new to training. Remember, you are breaking your muscle down when you are lifting, and you are building your muscles up when you are eating and sleeping.

Let me get to the point, as I've lost interest in writing more tonight:



Exercises:
Below is a list of exercises, these will be the exercises you will do in your workout. You pick the order, but I've laid them out in the way I would do them.


- Deadlift
- Front Squat
- Bench
-Pull up
-Row
-Shoulder Press

- Rep Range - You are going to want to work in a high rep range with light weight to start. You are going to try for 15 reps, at a slow pace. Literally, 3 seconds up, 3 seconds down. Slow and controlled; steady breathing. Now, I said try for 15 reps, but we are going to stop at 12. The idea being, you want to put the weight down, still with plenty left in the tank. DO NOT GO TO FAILURE. It doesn't really matter how much weight you use, that's not the point. The point is to learn the correct motor pattern for the lift.

Sets - The more sets the better, you are using light weight, it shouldn't be too hard. The more sets, the more chances you have to learn the proper techniques. Once you start using more weight, and going closer to failure, you should reduce sets, then increase sets, again.

Progression - Work out 3x a week, perform the exercises like I have described for 2 weeks, minimum. Since I don't know you, can't see you, don't care to see you, I can't tell you when you need to step it up. That's for you to decide. Once you feel like you have learned the exercises, start increasing the weight. As the weight goes up, your reps will come down.


That should be enough to get you started.

 

[DDizzy]

Wow, appreciated more than i thought i would get for a first response, i wasnt really sure what forums and message boards are accurate and reliable to get infomation from and i joined this one awhile ago so i stuck to it

 

[SouthernLord]

Your proposed routine is not good at all.

You want to break 200?? You have been focusing on chest and arms? I would guess you biggest areas for improvement and muscle growth would be your back and legs. Check out the training vault in the stickies and read about the 5x5. This will have you sqauting and deadlifting often and you will make huge gains just by incorporating these two lifts and a proper diet.

 

[DDizzy]

Lookin at that routine i would say the same thing, only thing i guess i forgot to type was that i worked my legs through highschool playing basketball, and im kinda of looking to "catch up" my upper body.

I understand about squatting and deadlifting and will incorporate them back into my workout, i use to do them but i have much more access to equipment, and i do read and will continue to read anythin i can get my hands on

 

[DDizzy]

So after reading(which i will continue to do) I think im goin to finish out this routine ive been doin for 2-3 weeks just for comparison reasons
then, take a week of light exercise just to rest up and as im waitin develop a routine that incorporates mostly compound exercises, not sure if i can give up my alternating hammer curls, gives me a good pump i love to feel

Instead of continuously reading everyone saying to do these exercises and do this and wonder why im just gonna try it out and see what happens
Cant experience anything completely without first hand experience right?


Heres a major question ive been thinking about today tho, its not necessarily my case but..

For someone who doesnt care to be that big, just wants more slightly bigger, more defined chest/arms/back..Would squatting and other compound exercises that dont exactly focus on just the upper body really help them progress that much, because i just keep thinking if their motivated and dedicated enough they should still see desired results, ive been reading but havent come to an article that directly relates to this. I dont want opinions because i know everyone reacts different but some kind of article or reference from a reliable sorce about this

Just give me some information to read really.

 

[SouthernLord]

Don't squat or deadlift. Big strong legs and back are way overrated anyway. Besides, girls like guys with ILS and stick legs. Just continue to "pump" your arms and chest and do what is easy. Is this what you wanted to hear???? That is how your post comes off. Do whatever you want. No one is going to take you seriously on here if all you want to do is get "a little bigger" and neglect any real hard work. Good luck to you sir.

 

[NJL52]

Drop the machines and do the core workouts. Read the training vault for more specifics.

As much of a surprise as it is to 99% of the population, girls do recognize other parts of the body besides biceps. I haven't done curls in probably 18 months and I get more then a healthy amount of female interest. I do, however, squat 3 times a week and deadlift twice.

And BTW, when you come here and ask people who are ripped/defined/huge and also are extremely good with girls for help about getting ripped/defined and getting better with girls and then blow off what we say you really come off like an idiot.

 

[bobby716]

so let me get this straight you want to work out just enough to get "a little bigger" once you get a little bigger are you just going to stop? dont settle for a little bigger bro work ur ass off to be the biggest baddest lookin mo fucker you can be. eat like a horse..chicken beef veggies good clean food and lift simple .. do your deads, squats, bench, rows and you will start in the right direction. and dont be one of those tools that only works upper body and have legs that i can pick chicken out of my teeth with. your at the right place read and ask questions the bros in here are top of the line

 

[DDizzy]

Maybe u guys missed the part where i said this isnt necessarily my case? I was wonderin where i could read some information on the subject of just doing upper body exercises along with people with factual results
I asked because i was reading other sources online and they say to workout your chest begginners should just do flat bench and DB presses, which led to me think about the question

I asking about information i read on another site, not sure if you guys missed my most recent post or not but i wasnt meanin to come off how SouthernLord thought, sorry about the misunderstanding if thats the case, ill assume the ignorance is because you missed my last reply

 

[Big_BK]

Your body is always in a certain proportion. It will not allow you to grow just your arms or just your chest, it needs to grow as a whole and have everything in proportion.

 

[DDizzy]

That makes sense but at the same time i think about the people who just go into the gym and do biceps 3x week, their bound to see some gains arent they? Their still wearin down their muscle fibers or does the body only let so much grow before it plateaus it until other body parts grow?
Is there a source i can read on this rather than ask so many questions.

Thank you for a much more respectable response. Appreciated.

 

[ajaygill]

bro listen to big_bk, this guys a true bro. You need to start doing the big compound lifts, to get a good base. Why would you only want a good upper body? Yah that's all i wanted when was in grade 10 because of the chicks, but not now. I would do the madcow 5x5 because its a goodway to get going. Big_bk is a monster, if you've seen his videos of him at the strongman thing he looked like a beast. Again why sell your self short.

I don't know if this is true but i've heard working out your legs, releases free test is that true anyone?

 

[DDizzy]

Def going to do the compound exercises, like i said best way to really see why their so important is to obviously get the experience and just do them myself, i was just looking for accurate sources on why they are so i can read up, im not goin to ignore my lower body totally, was never my intention i was just saying ive worked my lower body, my legs are my strongpoint at the moment because of basketball was just lookin for some pros/cons of the subject

 

[rediculus]

actually your body panics (from what I have read) because of the ENTIRE BODY EFFORT that deadlift and squats take..You think you can put 300lbs on your shoulders and NOT work your shoulders and back? And hold it up without engaging your abs?

No legs= no fuck muscles imo. Yes squats do effect hormones and weight gain. That is in my opinion. You could ask any other person that is involved in fitness at all other than some malibu's most wanted fukstik with 18 inch arms that needs help kick starting his bikes.

Ignorance is thinking that anyone who says no sqauts or deads is ok is doing anything but appeasing you so you'll stop asking the same question repeatedly.

Just my .01 cuz it aint worf .02

 

[ajaygill]

there so effective because they work the whole body, not just the chest or tries or bies. I like the above post.

 

[Jocques Straap]

high school basketball =/= strong legs.

 

[DDizzy]

high school basketball =/= strong legs.

varies from person to person imo

im goin to do a 5x5 program, only thing i dont like is its all laid out for you, which isnt a bad thing but i like to do something a bit more customized but i dont want to change somthing up thats proven to work, i finally found a source that gave me the answers i was so curious about, it wasnt that i didnt kno better i just wanted to kno details

 

[NJL52]

varies from person to person imo

im goin to do a 5x5 program, only thing i dont like is its all laid out for you, which isnt a bad thing but i like to do something a bit more customized but i dont want to change somthing up thats proven to work, i finally found a source that gave me the answers i was so curious about, it wasnt that i didnt kno better i just wanted to kno details

Read the training vault sticky for information.

 

[rediculus]

the biggest flaw in my work out is a lack of regimental discipline. I know what days I am working what..but My reps vary a little my weight varies a little more than it should. Discipline is key. And to test your leg strength. throw 225 on the squat rack. Not a ton of weight at all. squat down until your almost sitting completely down. come back up. if that doesn't burn after 5 or 10 reps. your pretty solid for under 200lbs