Hows this look, what I have learnd...

1

123svt

0
Alright Im sure eveyone has noticed Im a big time newbie, never really ever in the gym till about 10 days ago. Ok, I was in the worst shape of my life. 20yrs old 168lbs 6'3 skinny male and a hard gainer. I have been eating fast food and drinking nothing but pop the past 4 years of my life. Things were going down hill fast, and the college lifestlye doesn't help...baring any sleep, partying etc etc...

So I started at the gym biking 8 miles a day for the past 10 days. Just to see what my heart will do. Let me remind you Im in the worst shape of my life...Now that I have been doing that and reading ATON on this site I think Im ready to hit the weights...

I know DIET is huge. So I went on a high protein diet. Along with my favorite food too. I learned that I need to eat at least 1g for every pound of body weight in protein....168lbs = 168g of protein a day. And eat as much as I can. I need to gain more in Calories than I use ina day to start gaining weight. Since Im a ahrd gainer its going to be tough. I jsut have to start pounding harder in the gym than longer. Fewer reps of like 8 as as much weight as I can. Do cardo I everycouple days. Start my workout with a breif warm up of 5min jog/bike to get teh heart going and 15-20min on a bike a few tiems a week....And I have to drink alot of water...

Is all this a good start guys?!

Sorry to bugg all of you but I am truely a rookie.

THANKS EVERYONE

PS

As for supplements I take creatine in my drinks while I work out, and 2 pills 3 hours after of creatine. And a protein drink shortly after working out...My goal is to get as big and strong as fast as I can. I want to weight about 190 and be rock soild come spring/summer...so Id like to gain like 30lbs of muscle
 
Cardio is fine, but as a hardgainer you might have to cut down on it.
Atleast dont do cardio before you lift weights, a short warmup is fine though.
What kind of weight routine will you be doing, have you looked into that?
 
Haven't looked in to soo much, really dont know honestly, arms one day, legs the next, than rest a day do light cardio...than over and over again...any mroe ideas?

I appericate all the help guys I reall do!
 
no, I have yet to get a workout set up yet. Any links to places to get me started, or to get an idea of a good workout week for me..thanks..


Or more or less upper than lower body
 
Last edited:
Since you are just starting out i would suggest a 3 days a week fullbody. which means you train all of your musclegroups every training day, 3 days a week. but use compound movements

Squats
deadlifts
rows/pullups
bench press
military press
and you can throw in some curls and extentiones if you absolutley have to. Cycle the squats and deads so you dont do them on the same day, you could do the same with bench and military press too.
 
no worries man. Since you are a beginner, you can stick with higher reps, like 10-12.
If your goal is to only get bigger, then eventually you can go more like 8-12. If you want some strenght too, you can go even lower, but not too low. But that is eventually, as a beginner, higher reps will build muscle, get you stronger and increase muscular endurance.
 
You must log in or register to reply here.
Back
Top