I really need help with my workout routine

[Killuchen]

Hey all,

Well for the past 2 months I have been trying to eat right and do the right training. I guess I should start off by saying that I'm 6`3 and I weigh about 145. I want to gain maybe 10-20pounds of muscle. I don't want to be too big but just defined and cut up.

My diet has been

Breakfast: oatmeal/eggs or cereal and milk

Midmorning: Protein shake: GoldStandard Whey Isolate//Protein bar.

Lunch: Chicken breast and rice with vegetables. Sometimes Tuna sandwhich

Mid day: Protein Shake/Protein bar.


Dinner: Steak,Chicken with salad.



My work out was:

Day1: Arms
Day2: Back/Chest
Day3: Shoulder/Legs

Abs everyday.


I really need help on a routine for each muscle because when I go to the gym I really don't have a set routine.

Here are some pictures on how I look at the moment. Should I lift heavier weights with 6 reps or just improve slowly?

[tooncesthecat]

Thanks for your post. You'll have to give us some more information for us to help. Start by telling us how old you are, what exercises you are doing, the number of sets, etc.

[Killuchen]

I'm 20 and for arms I only curl with dumbells 6-8reps with 3-4 sets doing 25s. I do 30-35 4-6reps 2 sets.

Abs. I just do crunches,situps. For chest I'll do dumbell presses laying on my back and 3 sets of push ups.

Like I said I really don't know what I'm doing lol. I look like an idiot. I really need help with my routines.

[wildstang]

yea i'd say for starters gotta eat more. that plans gotta go search workouts here or bodybuilding.com get a decent workout at the very least double what your currently eating! mark i said eating.

[tooncesthecat]

Start by reading the information on bodybuilding.com like wildstang suggested. Here's where to start. Now, I must warn you, this will take some time and there is no shortcut (unless you want to pay a personal trainer) so spend LOTS of time reading and PRACTICING what you read.

Bodybuilding.com - Find Bodybuilding Workouts!

THEN let us know how it's going. Good luck!

[Killuchen]

I found this routine that I'm going to give it a try.

Monday: Chest & Back 4 Sets 8-10reps

* Bent Over Barbell Row
* Seated Cable Rows
* Stiff-Legged Barbell Deadlift

Chest: * Barbell Bench Press
* Incline Dumbbell Press
* Dumbbell Flyes

Tuesday: Cardio

Wednesday: Legs & Shoulders

Legs:
* Seated Leg Curl
* Barbell Squat
* Leg Press
* Seated Calf Raise

Shoulders:

o Front Dumbbell Raise
o Side Lateral Raise
o Upright Barbell Row

Thursday: Cardio

Friday: Biceps/Triceps

# Barbell Curl
# EZ-Bar Curl
# Alternate Incline Dumbbell Cur

Triceps:

* Lying Triceps Press
* Close-Grip Bench Press
* Bench Dips

[tooncesthecat]

Not a bad workout but i would ditch the cardio if your goal is to put on size. And up your calories. Check out fitday.com for a good way to track your intake.

[Killuchen]

Originally Posted by tooncesthecat

Not a bad workout but i would ditch the cardio if your goal is to put on size. And up your calories. Check out fitday.com for a good way to track your intake.

roger thanks for your input

[wil]

Like Toonces said, that workout looks ok, however...

Since you are a beginner, I would suggest ditching the separate day solely for arms. You'll get tricep work on chest days and also hit your biceps on back day.

Your 3 main bodyparts should be Legs, Back, and Chest.

Try a split like this...

Chest/Shoulders
Back/Triceps
Legs/Biceps

Also, that workout had stiff-leg deadlifts on back day. Stiff-leg deadlifts are primarily a hamstring exercise. Do those on leg day.

But since that brings me to deadlifts... I DEADLIFTS!! They are an incredibly valuable exercise for gaining overall strength.

Again... as a beginner, your quickest gains will come from heavy compound movements. That means SQUATS, DEADLIFTS, PRESSES, and ROWS should be the building blocks of any routine you use.

And like the other guys said, read bodybuilding.com articles and search the sticky threads in the bodybuilding and strength training section here.

Here are few links to workouts that I have used recently...
Bodybuilding.com Forums - View Single Post - Write-up for Jim Wendler's 5/3/1 Program (this is what I am currently following)
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

Good luck and remember... there are no stupid questions.

[DEALER]

Also, that workout had stiff-leg deadlifts on back day. Stiff-leg deadlifts are primarily a hamstring exercise. Do those on leg day.

But since that brings me to deadlifts... I DEADLIFTS!! They are an incredibly valuable exercise for gaining overall strength.

Will took the words out of my mouth. Stiff leg deads are my favorite hamstring exercise, they helped me really put some shape into my legs, and increased my flexibility. Also, as Will said, the deadlift really is a phenomenal overall mass builder. It took me a while to really get the hang of this movement, but once I did my overall size and strength began to really improve. Deadlifts transformed the appearance of my upper body.

One other note, your shoulder routine has no "PRESSES". IMHO, the raises are more for sculpting and targeting the different parts of the delts. For someone trying to pack on size, I would focus on heavier shoulder "pressing" exercises, ie: dumbell press, military press, behind the neck press, push press, Arnold press. These exercises are more over all shoulder builders. Don't do all of them on shoulder day, just focus on one or two of these and supplement with the raises.

Now I'm no expert like a lot of the guys on this site, I can just tell you what works for me. My body type is near identical to yours, I was ~6'2 155lbs when I started to train. Three years later, I am at 205lbs and still look somewhat slender, even though I will be looking to cut up a bit soon. It takes time but you will be able to pack on some size if you keep your diet right and get plenty of rest.

Good luck.

[Killuchen]

Thanks so much for the responses guys. I'm really only trying to gain maybe 15-25 pounds. My main thing is to be cut up.

[tidalwave]

At your age, food intake, and (evidently) fast metabolism, I wouldn't worry about staying cut. You should be able to up your calorie intake and hammer the compound movements the others mentioned above and retain a respectable level of leanness. Even if you lose a bit of definition while gaining mostly muscle weight, you will be able to get ripped quickly with your increased lean mass.

For your routine, go with with Wil said and get the basic compound movements solid, add weight, and you will see results.

[DEALER]

Thanks so much for the responses guys. I'm really only trying to gain maybe 15-25 pounds. My main thing is to be cut up.

Being skinny all my life, it was difficult at times when I started putting on a bit of fat around my gut. I saw my stomach as fat when everyone else still saw me as thin. This is a crucial mental aspect to overcome when trying to make gains. If you obsess about staying cut up, you'll never be consuming enough nutrition to pack on that kind of muscle (25lbs). If you keep your diet clean, you should be able to stay relatively defined, but try to get used to the idea of putting on size, and you'll cut the fat at a later date. Mass builds mass.

[pliny_2001]

"only trying to gain 15-25 pounds" just kind of made me laugh. It's like saying "I'd only like to order the 48 oz porterhouse."

I'm with the people telling you to do the big exercises (bench, deadlift, squat, row, pullups). And at 20 years old I'd tell you to do that more than once a week. With that body type you'll never gain weight (muscle or fat) without taking down a lot more calories than you're used to.

It's kind of pointless to give detailed advice, but in general I'd tell you to invest in Schwarzenegger's "The Encyclopedia of Modern Bodybuilding" (which is a traditional bible of weight lifting) and Mark Rippetoe's "Starting Strength" which will tell you everything you need to do to lift and get bigger. The education will last a lifetime.

[tidalwave]

Originally Posted by pliny_2001

"only trying to gain 15-25 pounds" just kind of made me laugh. It's like saying "I'd only like to order the 48 oz porterhouse."

While that would be a lot for us trained folk, an untrained young person with a larger frame could conceivably put on a good 15-20 lbs in his first year of serious training. His bullet train metabolism might make that a significant challenge.

Good book recommendations too.

[Killuchen]

Originally Posted by tidalwave

While that would be a lot for us trained folk, an untrained young person with a larger frame could conceivably put on a good 15-20 lbs in his first year of serious training. His bullet train metabolism might make that a significant challenge.

Good book recommendations too.

Yes, having a high metabolism like mine sucks

[wildstang]

Originally Posted by Killuchen

Yes, having a high metabolism like mine sucks

thats why i said eat and eat more! keep the junk food 2 a minimum. if need 2 eat junk food do it before training days 2 burn it. as far as putting on muscle like everyone said and stressed you can only do one thing at a time. you want muscle you have to sacrifice a little body fat with it 2 keep the torn muscles fed in nutrients to grow. there is no cut up and gaining muscle. when you cut you consume some muscle along with the fat, thats why you need to work towards gaining the muscle and when happy with size start cutting then. if you want abs showing then you wont get to 200lbs training and dieting.

[Killuchen]

Yea, I have been eating like crazy lol. After my first week of trying those routine. I find 8-10 reps really hard but I managed to do it lol. So sore XD. Most of the time instead of increasing my weight each set for instance while curling. I would start at 20pounds for 2 sets than do 25 for two. I tried 30 for a set but managed to only curl it 4 times on each arm. And I found out I have a really weak chest/legs haha!

[torofuerte]

Originally Posted by Killuchen

I found this routine that I'm going to give it a try.

Monday: Chest & Back 4 Sets 8-10reps

* Bent Over Barbell Row
* Seated Cable Rows
* Stiff-Legged Barbell Deadlift

Chest: * Barbell Bench Press
* Incline Dumbbell Press
* Dumbbell Flyes

Tuesday: Cardio

Wednesday: Legs & Shoulders

Legs:
* Seated Leg Curl
* Barbell Squat
* Leg Press
* Seated Calf Raise

Shoulders:

o Front Dumbbell Raise
o Side Lateral Raise
o Upright Barbell Row

Thursday: Cardio

Friday: Biceps/Triceps

# Barbell Curl
# EZ-Bar Curl
# Alternate Incline Dumbbell Cur

Triceps:

* Lying Triceps Press
* Close-Grip Bench Press
* Bench Dips

That program is good only if you already have a sizable muscle mass that you want to cultivate further... except for the stiff-legged dead lifts. That is the most idiotic exercise ever devised by man. You can't load the barbell well enough to entice growth without risking herniating the lower back. Plus it teaches to lift things up with the lower back as opposed to the hip. That exercise should only be used for people who already have strong lower backs and hips and want to train their (already strong) lower backs to work and flex under tension.

In other words, don't waste your time with it at this point. You are not going to benefit from it, and very possible can f* you up. Look up at the standard, sumo and romanian variations of dead lifts instead.

Which brings me to the next:

If I were you, I would eat like a horse and concentrate on the big three (squats, deadlifts, bench/standing press) + chin ups (and the occasional leg press day) and nothing more than that for 12 months of so before even considering doing cable/machine/dumbbell isolation exercises on a regular basis.

I suggest you get the book "Starting Strength, 2nd" edition by Mark Rippetoe and follow the StrongLifts 5x5 program TO THE LETTER for 12-18 months (that program can be found at the link below.)

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com


That's the only thing I would recommend ([b]to the letter, without deviations and without hesitations) to someone that is starting out and that has so little muscle mass related to his/her height.

Good luck.

[Killuchen]

Thanks for all the advice . I'm going to check that book out haha. Oh and after two weeks of the routine. I'm getting pain around my shoulder/under my armpit. The pain comes every time I reach for something behind me or if I straighten my arms out.