complete newb

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retired_corey420

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alright so, i've never really worked out and actually stuck to it.. i'm 19 yrs old 5ft 7-8" ? , only like 135-150lbs? how should i start , i dont have much equipment, a bench some weights, but should i start with like sit ups / pushups?? (getting a beer gut ) hah.. if so how many?
thanks lots
 
Azn_Drag0n said:
that's sad. 19 years old and never worked out before?!?! unbelievable!

start with some squats benchpresses and deadlifts.
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Ummm yeah azndragon,not everyone is a fitness enthusiastic and has "sick abs" like you.. aight?
I hate to do call out posts but attitude like that is absolutely useless. Why not be supportive of people showing interest in wanting to change themselves.

Corey, if you have real goals, post them up. There are ways to achieve your goals. Once we get an idea of what you want to accomplish we can help you out.
 
I have.. many times actually, but i haven't stuck to it.

and i just wanna get rid of my gut maybe get some muscle on my scrawny arms .. lol
 
Azn_Drag0n said:
that's sad. 19 years old and never worked out before?!?! unbelievable!

start with some squats benchpresses and deadlifts.
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I never picked up a weight until I was 21. That lasted about 3 months. The next time I picked up a weight I was over 26. I guess that makes me sad, too.

A barbell is more than enough equipment. Your gut will go away with your diet.

Your movements should be-bench press, military press, deadlift, hack squat, bent over bb row, bb lunges, a scattering of some curls and extensions and some abs.
 
evolution said:
I never picked up a weight until I was 21. That lasted about 3 months. The next time I picked up a weight I was over 26. I guess that makes me sad, too.

A barbell is more than enough equipment. Your gut will go away with your diet.

Your movements should be-bench press, military press, deadlift, hack squat, bent over bb row, bb lunges, a scattering of some curls and extensions and some abs.
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and in addition, small extras to the big ones mentioned...upright rows, shrugs, but that all depends on what you wanna do
 
Just remember that benching 3 times each week is not a good idea. Spread out your workouts.
Hit specific groups like:
Mon:chest, triceps
wed:legs
fri:back, biceps.

Down the line you can increase your volume or times per week, but to start off, get in there lifting heavy.
you could start out with something like
warm up set..
set1: 10 reps
set2: 6-8 reps
set3:4-6 reps
set4:2-4 reps

give yourself sufficient rest between sets, If you are lifting heavy you will benefit from waiting a bit longer than a minute. I personally wait 3 minutes while i am massing.

Search around for diet tips. Check out the site in my sig, and also search around here for diet tips. Many of us have written up thousands of diet outlines collectively.

Good luck getting started.

PS. Incase you are having trouble with the "gut", you might have to switch between cutting and massing, I would recommend you do one or the other.
Let us know how things go bro!
 
thanks alot , also how long should i work out for each day?
and i'm def going to need to cut back on the weed... haha
 
Uhhh yeah, i would drop the ganja all together if you are serious. Some people claim it helps them, but on a biological level, you are lowering your test and that isnt really ideal when you are trying to get fit.

I would work out for a maximum of 75 mins. If you go for too much longer, you run the risk of muscle breakdown due to catabolism.
Get in! Lift, rest, lift, rest, lift, rest, check out the girlies on the tread, get out! :D
 
niceone said:
Just remember that benching 3 times each week is not a good idea. Spread out your workouts.
Hit specific groups like:
Mon:chest, triceps
wed:legs
fri:back, biceps.

Down the line you can increase your volume or times per week, but to start off, get in there lifting heavy.
you could start out with something like
warm up set..
set1: 10 reps
set2: 6-8 reps
set3:4-6 reps
set4:2-4 reps

give yourself sufficient rest between sets, If you are lifting heavy you will benefit from waiting a bit longer than a minute. I personally wait 3 minutes while i am massing.

Search around for diet tips. Check out the site in my sig, and also search around here for diet tips. Many of us have written up thousands of diet outlines collectively.

Good luck getting started.

PS. Incase you are having trouble with the "gut", you might have to switch between cutting and massing, I would recommend you do one or the other.
Let us know how things go bro!
Click to expand...

Nothing wrong with benching 3x per week if its done correctly.
 
newf said:
Nothing wrong with benching 3x per week if its done correctly.
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Would you recommend that someone who is essentially new to lifting should be benching 3 times each week? Those who have a lot of experience can do that, but I would say for a guy who is starting out he should do a 3 day split. Of course.. everything I say is just my own opinion.
 
niceone said:
Would you recommend that someone who is essentially new to lifting should be benching 3 times each week? Those who have a lot of experience can do that, but I would say for a guy who is starting out he should do a 3 day split. Of course.. everything I say is just my own opinion.
Click to expand...

Actually i would, it will teach newbies the compound lifts faster. I believe a fullbody routine - which would include a bench press varation each session - should be used by most weekend warriors. Splits work but there not time efficient.
 
Agreed with New, most of my clients who are just starting out I put them on a full-body routine until their body's adapt to weight training.

Using a 3 day split full body routine, they will hit chest, as well as every other muscle group 3 times per week.

This too, my opinion. Has faired well for many though.
 
I suppose that could work for people of a more meso-nature..
But for those who have more ectomorphic traits, working chest 3 days each week would not work and they likely would not adapt either. I guess some stats from Corey would give us a better idea of what training methods to use.
I only bench once each week..wish I could do more, but I make no progress if I do.
 
If I were you (since you don't have much equipment), I'd just start off with pushups, pullups, lunges, dips. Make sure you do movements that move your body through space. You will get the most benefit from it, especially at first. Also, there is less chance of you hurting yourself.

If you are going to try and start a weight training regimine, then I'd start with some basic movements. Dumbell squats, benchpress, standing military press (with the benchpress bar), overhead tricep extensions, straight bar curls, and some bent over rows with the bench bar again. Once you start getting a good idea of your weight levels (will take a few weeks to REALLY know), then ask again, and I'm sure someone could give you a barebones schedule that should work out for you.

Best advice though...get a partner. You will have someone to spot you, to push you, and to keep you motivated.
 
First you must understand the core bodybuilding principles in order to succeed! Too many your bodybuilders go about it all wrong. Instead of following scientifically proven principles, they listen to their friend. This leads to lack of results, and wasted time.

You are welcome to download my Top 5 Muscle Building Mistakes. Please do the best you can to avoid these mistakes. It will save you headaches.:)

Good Luck,

Jim
 
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