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xje4bv

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Hey guys, Im 19 and used to be really skinny. And then I started working out without following any routine at first. I basically did bench presses, push ups, chin ups, pull ups and weights on alternate days for a few months, take protein shakes and eat alot. Ive managed to gain 7-8 kg of muscle now but somehow or rather I feel the need to set up a specific workout routine. I still work out on alternate days. I have a few questions though.

1.Should I work out everypart of my body during those workouts or should i set aside specific days for specific parts? eg, sunday..shoulders and back, tuesday..chest and arms.

2. When during bench presses, is it that the bar should be parallel to the nipple line These few days Ive encountered pain in my left shoulder when doing bench. before this I used to attend another gym where bench was just a simple bench and a parallel bar with weights. The gym which I go to now, the bench contraption is more fancy and has bars and spring attached so the weights go straight up and down without being able to go crooked. I hope you guys get the picture because im not sure what that machine is called.

3. Most ab exercises I can find online involve the use of a ball, I do not have one of those at my gym. Is there any exercises that I can utilize which involves a bench and weights for my abs? This is one area I would like to focus more on.

Thanks in advance guys.
 
xje4bv said:
Hey guys, Im 19 and used to be really skinny. And then I started working out without following any routine at first. I basically did bench presses, push ups, chin ups, pull ups and weights on alternate days for a few months, take protein shakes and eat alot. Ive managed to gain 7-8 kg of muscle now but somehow or rather I feel the need to set up a specific workout routine. I still work out on alternate days. I have a few questions though.

WELCOME :D One big flaw i see already is that there is no leg work mentioned! You must train legs to get overall full body potential! Read the Stickys in the weight training section on diet & Training!

1.Should I work out everypart of my body during those workouts or should i set aside specific days for specific parts? eg, sunday..shoulders and back, tuesday..chest and arms.

2 common type of routines are FBW's (full body workouts) and Split routines. Full body workouts generally work the full body in a session, split routines work different areas on specific days.

2. When during bench presses, is it that the bar should be parallel to the nipple line These few days Ive encountered pain in my left shoulder when doing bench. before this I used to attend another gym where bench was just a simple bench and a parallel bar with weights. The gym which I go to now, the bench contraption is more fancy and has bars and spring attached so the weights go straight up and down without being able to go crooked. I hope you guys get the picture because im not sure what that machine is called.

Good example of how sh1t smith machines can be ;) Doesn't your gym have a bench with a free bar? If your shoulders are hurting on the smith machine stop doing the lift on there.

3. Most ab exercises I can find online involve the use of a ball, I do not have one of those at my gym. Is there any exercises that I can utilize which involves a bench and weights for my abs? This is one area I would like to focus more on.

You dont need to focus too much on abs, aim to work them twice a week. Crunches, leg raises and your basic situps are good.
Thanks in advance guys.
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Thanks for the fast reply. I know about the legs part, is it really a big deal because I play football regularly? If so, Ive read about squats and stuff but my gym does not have a free bar. There is one contraption to work out my legs though. Im seated at my legs swing up till its 90 degrees. something like h to I-- I hope u understand. Its weighted. Is that sufficient leg exercise? Ive always neglected my abs but recently I need to start because there seems to be a thin layer of fat surrounding them already, probably the gain in muscle also came with a slight gain in fat:p
 
Does you gym have dumbells? Look up Lunges, squats, and calf raises. All these can be done with Dumbells (or basically anything for that matter).

Unfortunately playing football doesn't count as leg training.
 
Alrite..but somehow Im not so confident about squats as m yshoulders hurt abit, I kno it doesnt work the shoulders but yeah now at the moment theres a certain amount of phobia. Haha. And my gym doesnt have a free bar, its prob gonna wait til I get bak to my old gym at a months time.
 
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