Need Help Putting Together a Regime

W

wilddog

0
Hey guys, my first post here!!!!:newbie:

I have been going to a gym for the past 2-months & been wittnessing minor changes. I cant afford personal training sessions now so I thought that you guys would be able to help me put together a regime....Sometimes I feel like I am doing all the wrong things!!!....Anyway, I am 23 years old, have a reasonably healthy diet, 6 feet tall, 72 kgs & a 32 inch waist.....My problem is that I come across as being rather skinny!!! My main aim is to gain some weight in the form of muscle. I want to build some bulk on my arms & chest & work out my abs & back as well to a certain extent. I manage to run alot during the week so for now I am excluding my lower body from the gym!!
Please can you help me put together a specific work out regime that I can follow???....I manage to go to the gym 3-4 times a week & I do 3-sets of 12-15 reps each!!!.....PLEASEPLEASE help me out!!!!
Cheers & Thanks in advance,
WD

FYI, one thing that I do get right is my stretches etc on the mats, but I want to go beyond that now!!!!!
 
bottom line- if you dont do squats or deadlifts, you cant expect optimal gains.
with barbell training, the squat and deadlift are the benchmark of strength; they give you an idea of how strong you are based on how much you can lift with good form.

with that said, you want to make your "routine" consisting of mostly compound exercises, hitting large muscle groups with a single exercise.
7 basic, essential compound movements:
-squat(quads, glutes, hams..pretty much everything)
-deadlift(hams, glutes, quads, back...pretty much hits everything also)
-bent over rowing(lats, traps, biceps)
-bench press(chest, triceps, deltoids)
-military press(deltoids, triceps)
-chinups/pullups(lats, traps, biceps)
-dips(chest/triceps)

you can get great gains by forming a routine around these exercises.
i suggest a fullbody workout 3 days a week; but in the end you'l have to find whats the best for you.
sample:

PB’S FULL BODY ROUTINE
(MON)- 3X12
(WED- 3X8
(FRI)- 5X5

WORKOUT A
Back squats
Barbell bench
Barbell pendley rows OR bent over rows (its your choice)
Upper body iso

WORKOUT B
Deadlifts
Dips
Chinups
Lower body iso

WORKOUT A2
Bulgarian split squats OR front squats (its your choice)
Dumbbell bench
Dumbbell rows
Upper body iso

WORKOUT B2
Sumo Deadlift
Military press
Pull-ups
Lower body iso

WEEK1
A
B
A2

WEEK 2
B2
A
B

WEEK3
A2
B2
A

WEEK 4
B
A2
B2

WEEKS 5-8
Repeat weeks 1-4.

RULES
-Just like before, workout on non consecutive days, 3 days a week.
-Eat clean, eat a surplus to allow muscle growth
-Track your progress!
-REMEMBER: if you feel bunt out after week 4, take a week off!!! This can be VERY beneficial!!! DO NOT OVER TRAIN!!!
-Sleep at least 8 hours a day
-Lift fast while maintaining perfect form and using controlled movements
-Perform a couple sets of rotator cuff work every workout.
-Isolation is optional
-You choose the isolation movements
have fun
 
Good advice given above. You can also look at :-

-
- Some general advice.

To build muscles you have to eat properly, lift heavy and rest (very important).
Good Luck!
 
You're creating a regime? If you're taking over the US government can you appoint me to a really sweet position?

Sorry, I'm a smartass
 
Google "Westside for Skinny Bastards III" and follow the 4 day template. Google your BMR and figure out your calorie needs.
 
theGOOCH said:
You're creating a regime? If you're taking over the US government can you appoint me to a really sweet position?

Sorry, I'm a smartass
Click to expand...

LOL!!!! Next time I'l think twice about my choice of words!!!!:yelrotflmao:



Anyway, I also wanted to ask for some core-stability exercises that I could do since I tend to be rather wobbly on my feet sometimes!!!
 
The key phrase was "taking over"
 
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