new member looking for advice

J

josh90

0
I'm new to the forum and weight-lifting as well. I am soon to be 17 at 5'7'' and 130 lbs. My goal is to gain as much muscle mass as I can, no specific set goals yet because I haven't started a routine yet to know what is a reasonable goal. I have been reading around the forums the past few days and it seems to be a general consinsus that a 3 day a week full body workout is the best for a beginner, so I attempted to make one, all imput is welcome.

some form of squat
some form of deadlifts
bench 2 days out of the week and incline 1
military press
bent-over rows
powercleans (on 5x5 days)
(switching row type from time to time horizontal, upright ect.)
I might throw in a isolation exercise every now and then if somthing is lagging behind everything else.
EDIT: What about supersets? What can be supersetted and should I even be worried about that now or add supersets in at a later date. (sorry about the edit, forgot to ask in the original question.)

I was thinking about switching sets and reps from week to week, like monday: 5x5, wed:3x10, fri: 3x8 and just switching each of those different rep, sets up from day to day on varying weeks and varying useing barbells and dumbells to keep variety.

I also know you have to eat a lot when trying to gain weight, which is somthing I am not to great at. My appetite at best is mediocre and I never seem to be able to eat very much. Is there any way to increase appetite or ability to eat more food per sitting? ( Would just forcing the body to eat 6 meals a day with a larger ammount then used to make it grow accustomed to a larger ammount of food?) Would MRPs be a feasible alternative to a whole meal or is the accual food much better?

I am open to all ideas and appreciate all help you guys can provide.

If yall need any more information to help me out or wish to contact me, me e-mail is joshuadwa@yahoo.com.
 
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hey man, your workout looks alright to me but I would add in chinups in there and maybe put dips in place of military press. If you want to do military press maybe replace it with one of your bench days.
 
I'll let the more experienced dudes critique your workout but it looks ok to me....plenty of compounds which is good.

In regards to diet, you may not have an appetite now but once you start training you will be surprised how that will change! If you find it difficult to eat huge amounts then you may want to invest in a protein supplement. It is important to keep your protein intake up to replenish and build your muscles.

I dont know what MRP's are (meal replacements?) but it is ALWAYS better to eat proper whole food. Even protein supplements are not necessary if you get enough in your normal diet. By proper whole foods I mean veges, wholemeal pasta, chicken, fish, tuna, lean meats, fruit, nuts etc......not "healthy" Frozen dinners and the like.

good luck dude.
 
The foundation of the exercise is good, and I like that you wrote "Some Form Of Squats", this shows me that you recognize the value of variety. Try the same for every exercise. I agree with Dave that you need pullups, chinups, neutral grip pullups. You also need pushups, they are so important for development.

I also would do power cleans or deadlifts.

As for supersets, your best bet is to superset antagonistic muscles (opposing muscles). Try a pushup pullup superset, a bentover row bench press superset, and the like. When I work supersets I tend to keep Deadlifts, Squats, Power cleans and the like by themselves. Those movements activate a tremendous amount of muscles and require a lot of energy.

Ditto for JTM's dietary recommendations. The only thing on his list that I avoid entirely is Pasta of any sort, even wholewheat is just too refined in my opinion. Oatmeal is great, so are sweet potatoes for carbs. You can also have some beef, just make sure it's super lean and you don't eat it all the time.
 
make sure to balance your movements. It seems you have vertical push (military press) but no vertical pull (pullups etc)
 
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