How does my program sounds?

K

kwchannell89

0
I'm trying to get back into lifting and bulk my self up. I'm about 5'9 or 5'10 weight 125 pounds. I hate my weight I want to be around 160. I'm 17 years old junior in high school. Here as of right now is what going to be my starting routine. I did do some lift all last year and stuff, but didnt gain a lot just very little. But I plan to be more dedicated this time.

Monday chest :Bench, decline bench, incline bench, DB flies, DB incline bench, push up. I'm not sure on sets and reps Maybe you guys can help me on that? And I want at least 1 or 2 sets to be my max.

Tuesday biceps: Bicep curls, dumb bell curls, hammer curl, wide bench, and I'm not sure what eles.

Wedensday triceps: do pushdowns, and those other exercise I forgot haha. I know what I'm thinking about, but I cant remember the names. There was like 2 or 3 I am familiar with that I cant get the name out at the moment.

Thursday legs: squat, dead lift, leg curl, calf raise, backward curl (the one you lay on your stomach and curl.) and leg press.

Friday abs and forearms.: Do bunch abs work out and forearm and wrist workout.

What you think? I figure I can do this for 8 weeks take a week or two break then come back drop some exercise and add some fresh exercise then contiune again. I'm not sure on sets and reps. I may ask the trainer that owns the gym I'm go to. While doing all that I'm sleep like a rock at night and eat, eat, eat, eat, through out the day eat something with a lot of calories, carbonhydrate, and proteins. Drink either water, chocolate milk, orange juice, and gatorade.

Well let me know about your honest opinion on my program. I want to gain at least 30 pounds or more in muscles before I go to college. I start college in Fall of 2008.
 
That actually sounds pretty bad but since you're a beginner, it'll work for quite a while.

Just work your back with pull-ups, rows, whatever.
 
Since your a beginner you should be doing a full body routine 3x a week based around basic compound movements. Bench, chinups, deads, rows and squats have a look at some programmes that other people have done in the journal category.

Good luck, as for reps 8 - 12 for hypertrophy and maybe a couple of lower rep sets for strength.
 
I'm not that much of a beginnginer. I did lift all last year, however I didnt gain hardly anything. Just got little stronger then I once was.

So how long should I do 3x a week exericse? Do it 3x a week for 6 week? or what?
 
kwchannell89 said:
I'm not that much of a beginnginer. I did lift all last year, however I didnt gain hardly anything. Just got little stronger then I once was.

So how long should I do 3x a week exericse? Do it 3x a week for 6 week? or what?
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For life, Their is little point in doing any if you do not plan to keep up with it for life. After all, the body will rid it self of "muscle" that is not constantly challenged in one way or another.
 
i think he was asking how often he should change it up.
if so, you should change you're program when you stop getting gains from it, no reason to fix it if it aint broke, right? ;)
 
NBS 4life said:
Since your a beginner you should be doing a full body routine 3x a week based around basic compound movements. Bench, chinups, deads, rows and squats have a look at some programmes that other people have done in the journal category.

Good luck, as for reps 8 - 12 for hypertrophy and maybe a couple of lower rep sets for strength.
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Regardless of your goals beginners should always start off 15 - 20 reps.
 
Streamline said:
Regardless of your goals beginners should always start off 15 - 20 reps.
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:eek: Bull**** and for this guys he doesnt need to build muscular endurance he wants size as long as his form is correct it doesnt matter.

He can injure himself doing 15 reps just as he can doing any other rep range. Even if he needs to get his form down he can still do 8 - 12 he just needs to lower the intensity a bit so he is concentrating on his form and not the lift. :D
 
With 15 - 20 range he's still gonna get some response and growth because he hasn't done anything before. Not only that there's a range of 5 and is more likely to get his form correct on a lighter weight. I'd go with 15 - 20 for about a month then drop it down to hypertrophy range.
 
no such thing as hypertrophy range, as long as you proggress the weights over a period of time you will grow no matter what rep range you use.
 
buzz said:
no such thing as hypertrophy range, as long as you proggress the weights over a period of time you will grow no matter what rep range you use.
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Not True.

-About rep ranges and beginners-Form is the where you need to put focus first and foremost. Doing full body work 2-3 times a week at a 10-12 range is a good start. 2-3 sets per workout. Pay attention to your warm up and stretching. Start smart.

-Nutrition-Can't gain muscle if you aren't eating for it. Read the stickies, learn the basics, then you will be good to go.
 
buzz said:
no such thing as hypertrophy range, as long as you proggress the weights over a period of time you will grow no matter what rep range you use.
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For a beginner, partially true. You wouldn't go up to a pro bodybuilder and tell him to scrap what he's doing and change to sets of 30 now would you.
 
a lot of pro bbrs change there routines and do higher reps but they are on gear anyway so i wouldnt take there advice.

the leip
are you are saying that if i do 20 reps or 5 reps and increase the weight over a period of time i will not gain weight doing the 20 only the 5 then you are wrong.
progressive load builds muscle not rep ranges.

if you have any evidence ie studies etc that certain rep ranges build muscle and others dont i would like to see it.
 
you will gain weight if you eat. No one said the hyp range is the only thing that puts on size. If you train hard and lift 5 reps, you will gain size, but you would probobly have gained more if you were working in the HYP range, not as much strenght though.
 
You know what. I'll just ask the owner of the gym. She a personal trainer. Lol. You guys are confusing the piss out of me. No offense to anyone. It just there way too many different answer.

To keep it simple. All I know is eat a lot of protein and work out like an animal. I thought I just work out intensity to encourage my muscles to grow. Then eat, eat, eat, eat, sleep, sleep, sleep, sleep, and workout!

BUt I'm just stuck on what workout should i focus on and reps and sets.
 
kwchannell89 said:
You know what. I'll just ask the owner of the gym. She a personal trainer. Lol. You guys are confusing the piss out of me. No offense to anyone. It just there way too many different answer.

To keep it simple. All I know is eat a lot of protein and work out like an animal. I thought I just work out intensity to encourage my muscles to grow. Then eat, eat, eat, eat, sleep, sleep, sleep, sleep, and workout!

BUt I'm just stuck on what workout should i focus on and reps and sets.
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basicly we are only arguing about the rep ranges,but i think your answer is simple increase your weights over a period of time (choose the rep range that suits you)eat sleep and you will grow.

i would start with 15 reps and work down to 5 reps increasing the weight every week for aprox 8wks then either take a wk of or deload for a wk.
 
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