Hi, I'm Andy, I'm 18 and my history with exercise is less than impressive. I haven't worked out regularly in since I was 14, but I've been dieting and running over the past few months, and I've lost about 20 lbs. I feel I'm at a good weight that I can build muscle but not have too much of a struggle toning later on, (going by what I've learned from friends). I want to start bulking up but I'm not sure of what type of regimine to follow, I know there are millions out there, and I need to find what works for me, but I figured I'd try and find something to start with. I'm 5'8", 160lbs, and around 20-23% body fat. Does anyone have a work-out/supplement regimine they could recommend? Thanks.
want to start building
- Thread starter cycreekcowboy
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Pm me if you want some info I got an EBook for you leave your email
I think like buzz said, you're young, so you can do compounds 3x a week. I used to do this forever, and worked great:
Mon/Thur: Bench (flat, incline), Triceps
Tues/Fri: Arms, Shoulders, Back
Wed/Sat: Legs
If you can find a deciated workout partner, huge bonus. Integrate your workout into your schedule, it is an event that cannot be skipped, only for the most dire of events. Once you start skipping a workout here and there, you are sliding down a slippery slope! And listen to your body ...once you get into working out, your body will start to tell you what is working and what is not.
Mon/Thur: Bench (flat, incline), Triceps
Tues/Fri: Arms, Shoulders, Back
Wed/Sat: Legs
If you can find a deciated workout partner, huge bonus. Integrate your workout into your schedule, it is an event that cannot be skipped, only for the most dire of events. Once you start skipping a workout here and there, you are sliding down a slippery slope! And listen to your body ...once you get into working out, your body will start to tell you what is working and what is not.
I went today, warmed up with a 1/2 mile run, and then used buzz's routine, and the squats destroyed me, I'm not sure if its from lack of stamina, or lack of fuel but when I got to inclineI could barely complete two sets, and I colud only do one full set of dips. (I was going with three sets of 8 for each exercise), but it felt good. Well, good probably isn't the word. I think satisfying is a better fit. ohh, and can any one recommend some good supplements, I'm just taking multi-vitamins, right now. Is there any real difference between creatine ethyl ester, and the creatine monohydrate? and also I've heard that NO2 isn't worth the cost. Can anyone make some recommendations.
Squats are about the most difficult exercise you can do. its not uncommon for them to kick your ass if you're not used to em. Especially if you think your diet wasn't ideal, or you likely just over taxed your nervous system.
For supps, stick with a multivitamin, and feel free to take 5g of creatine mono. after your workouts. No, there's been zero scientific proof that CEE or any other variation of creatine is any more effective/better absorbed than monohydrate. I would look for a brand that uses creapure processing, as it gives the cleanest creatine mono you can get. many brands are...like optimum nutrition.
NO2 isn't worth the hype. Its just a hemo-dilator...meaning it gives a bigger rush of blood to the muscles when you lift. Its a cosmetic pump in my opinion...hardly worth $30 a bottle (or more!)
If you wanna feel its effects cheaply, a bottle of L-arginine is just as effective.
products like NO Xplode put NO2, creatine, sugar (as a 'creatine transport') and caffine together. of course people notice this 'works' cuz they feel the pump and the amp from the caffine. doesn't mean the NO2 is actually doing anything beneficial.
the only other supplement I would look at would be flaxseed oil, fish oil caps, or a combo of the two...to make sure you're getting enough healthy fats in your diet.
if you're really eating cleanly, its easy for your fat intake to fall below 20% of your daily calories, and you really want 25-30% to be from fat.
if you're tracking food with somethign like fitday.com you can just use flaxseed oil and/or fish oil caps to raise your fat intake accordingly. natural peanut or almond butter also works well, although they have more omega 6 than omega 3...and you really want both.
For supps, stick with a multivitamin, and feel free to take 5g of creatine mono. after your workouts. No, there's been zero scientific proof that CEE or any other variation of creatine is any more effective/better absorbed than monohydrate. I would look for a brand that uses creapure processing, as it gives the cleanest creatine mono you can get. many brands are...like optimum nutrition.
NO2 isn't worth the hype. Its just a hemo-dilator...meaning it gives a bigger rush of blood to the muscles when you lift. Its a cosmetic pump in my opinion...hardly worth $30 a bottle (or more!)
If you wanna feel its effects cheaply, a bottle of L-arginine is just as effective.
products like NO Xplode put NO2, creatine, sugar (as a 'creatine transport') and caffine together. of course people notice this 'works' cuz they feel the pump and the amp from the caffine. doesn't mean the NO2 is actually doing anything beneficial.
the only other supplement I would look at would be flaxseed oil, fish oil caps, or a combo of the two...to make sure you're getting enough healthy fats in your diet.
if you're really eating cleanly, its easy for your fat intake to fall below 20% of your daily calories, and you really want 25-30% to be from fat.
if you're tracking food with somethign like fitday.com you can just use flaxseed oil and/or fish oil caps to raise your fat intake accordingly. natural peanut or almond butter also works well, although they have more omega 6 than omega 3...and you really want both.
dont understand what you mean by incline1..a squat is where you put the barbell on your back then squat down and up again..if that is what you are doing then yes they are difficult but you will get used to them,cycreekcowboy said:
if they are wiping you out maybe put them last and deadlifts first.
good advise from malklore about fats you dont need suppliments eat real food.
some protein before and after workouts.glad your doing the workout keep it up for about 12wks then if you want a new one im sure the guys can work one out for you..here is some info on creatine basicly just use creatine monohydrate dont waste money on the extras.
malkore said:
The order I went in was 1.squats 2.deadlift 3.bench 4.chins 5.dips. 6.incline bench. It was all downhill after bench pres. When I did chins I struggled to do four, and it was the same with dips, and incline.
Afterwards I was going to run, but my legs were so wobbly I could hardly even make it up the stairs to the track, but I look forward to going back tommorrow. Also, what should I do on the off days?
do cardio on offdays that way your legs wont be wobbly
if you find squats and deadlifting hard together put one at the beggining and one at the end.also you have 6 incline is that shoulder press..because if its incline bench that means you are doing to many chest exercises,dips,bench,incline-bench..if so change the incline to a shoulder millatery press
if you find squats and deadlifting hard together put one at the beggining and one at the end.also you have 6 incline is that shoulder press..because if its incline bench that means you are doing to many chest exercises,dips,bench,incline-bench..if so change the incline to a shoulder millatery pressbuzz said:do cardio on offdays that way your legs wont be wobbly
What do you mean by millitary press?
stand up and press above your head then down to your chin and so on.
you can use dumbells or barbell seated or standing
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
you can use dumbells or barbell seated or standing
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
Thanks for the info. Also I was wondering if sodas can have any effect on your, workout. I try to stick to water or gatorade on days when I work out, and I don't drink very many soda's anymore, but I was wondering if they can affect your work-out and or recovery. Thanks, Andy
cycreekcowboy said:
i would suggest staying away from the soda. Its basically empty calories and its full of crap. If your are drinking diet soda, then you have the artificial sweetners which are just as bad.
I had heard the carbonic acid in cokes could be detrimental to muscle growth. I was seeing if anyone else had heard that or had more info on that.