Looking for some help

[ClintEastwood]

First off I was directed to this forum by a member in a different forum that I frequent.

Anyway, I'm a senior in high school, 5'7" 150 pounds. I haven't maxed out since my freshman year in anything and haven't lifted much either due to a serious knee injury that has kept me out of sports. However, I've decided I want to get back into lifting and get big.

I need some recommendations on where to start though. I would like some suggestions on a workout regimine that would be good for a beginner that would also net some nice gains at a reasonable pace.

I also need some suggestions for supplements to take. I'm clueless on this topic.

I just need someone to point me in the right direction....

Thanks a lot!

[blink]

Re: Looking for some help

Welcome, bro. I just got home, so I don't have time to get into your question in detail, but I will. Thisiplace is a great source of knowledge and experience. You're bound to get many good answers to your questions.

[ClintEastwood]

Re: Looking for some help

Thanks! I'm looking forward to all the helpful replies....

[pigmeat]

Re: Looking for some help

welcome...snoop around and do a little reading...We will be more than happy answering any questions.

[ClintEastwood]

Re: Looking for some help

Pigmeat - I've been snoopin around for about an hour now and just simply don't know where to start....Seems like all the threads I read are all designed for the guys that have quite a bit of experience lifting already. I hate to admit it but all this has me really confused right now, but I'm hoping to catch on quick!

[wheelbarrel]

Re: Looking for some help

Start with the mass excercises. Bench, Squats and Deadlifts, research their movements then work on the smaller muscles.

Also this website will help you learn the diffrent bodybuilding terms and excercises.

http://www.trygve.com/weightsglossary.html#t

[SMILEY FACE]

Re: Looking for some help

wELCOME

[McKenzie]

Re: Looking for some help

Welcome also

[mick-G]

Re: Looking for some help

Welcome bro! Supplements: Multi-Vit, protein powder, r-ala, Vit-C, Flaxoil caps or the Flaxseed oil (Barleen's is a very good brand), EFA's, cod liver oil caps, red yeast rice for lowering cholesterol, parsley and garlic caps for bp and cholesterol, saw palmetto for prostate, L-Arginine, lactobacillus acidophilus for digestive system, and Glucosamine & Chondroitin for the joints. Milk thistle and Liv-52 when on cycle.

This is all the supplements i take, but you can get by on the Multi-Vit, Vit-C, Flaxoil, r-ala and protein powder to supplement the protein in you diet.

[bigjay]

Re: Looking for some help

welcome, any question, feel free to ask.

[blink]

Re: Looking for some help

Start with the mass excercises. Bench, Squats and Deadlifts, research their movements then work on the smaller muscles.

Also this website will help you learn the diffrent bodybuilding terms and excercises.
http://www.trygve.com/weightsglossary.html#t

I like this suggestion alot. Start with basic compound exercises. Compound exercises are movements which enlist several different muscles.

Start out with light weight, enough to keep you in the 10-12 rep range. You'll want to acclimate your muscles to moving around weight, before hitting them hard.

here's another website which illustrates a whole bunch of exercises: http://www.bodybuilding.com/fun/exercises.htm

I'll PM you an example routine, rather than take up alot of space here. Check out one of these websites, and learn what the correct form is.

I repeat, LEARN PROPER FORM AND USE IT! That's why I suggest lighter weight at first.

Forget about anabolics for now. You're at an age where you've got all the Testosterone you need swimming around your body naturally! Food is the most effective anabolic that you can get your hands on right now. As far as diet, search around, there's some good info here.

Let us know if you have any more questions.

[badasz32]

Re: Looking for some help

hey bro welcome to FG
i would suggest a simple 3day split M/W/F
monday
chest and back
chest
4x10 flat bench
3x10 incline or decline bench
3x10 cable or dumbell flys
back
3x10 wide grip pullups
3x10 t-bar or bent over rows
3x10 wide grip lat pull downs
2x10 seated rows

wensday
biceps and triceps
biceps
3x10 standing barbell curls
3x10 concentration curls
3x10 preacher curls
triceps
3x10skull crushers
4x10 tricep pushdowns
4x10 verticle dips
2x10 cable kickbacks

friday
shoulders and legs
shoulders
3x10 military press
3x10 shurgs
3x10 uprght rows
2x10 front delt raises
2x10 side delt raises
legs
4x10 squat
3x10 quad extensions
3x10 hamstring curls
4x10 calve raises

supplement for a beginner
multi-vit
protein
createin

[ClintEastwood]

Re: Looking for some help

Wow thanks for the all helpful replies guys!

Blink - I think I like your outlined workouts the best, although I'd like to add to to the regimine....

I've taken some different suggestions and modified them to form a 5 day routine.....

Monday - Chest
5 sets 12 reps bench
5 sets 10 reps incline (alternate w/declines each week)
5 sets 8 reps dips
3 sets skull crushers - Blink - what the hell is a skull crusher?

Tuesday - Back
6 sets 6 reps deads
6 sets 10 reps rows
4 sets "X" reps presses - Blink - whats are "reps presses"?
3 sets 5 reps pullups

Wednesday - Legs
6 sets 12 reps squats
6 sets 12 reps calf raises
3 sets 10 leg curls

Thursday - Shoulders
5 sets x 10 lateral dumbbell raise
5 sets x 10 front dumbbell raise
4 sets x 8 bent over dumbbell delt raise

Friday - Arms
5 sets x 10 tricep pressdown
3 sets x 8 barbell tricep press
5 sets x 10 Barbell curls
5 sets x 8 Preacher bench curls
3 sets x 8 Reverse curls

Reason for the high number of reps is I want to start at at relatively easy weight to get my muslces ready to lift more often.

Also, I want to be lifting EVERY weekday, not just mon/wed/fri.

Anyway, what do you guys think of this plan? and badasz - what creatine, protein, and multivitamin would you recommend?


THANKS A LOT GUYS!!!!!!!!

[blink]

Re: Looking for some help

Bro, don't lift everyday. It will lead to overtraining. Trust us! If you eat well, get enough (at least 300g ) protein, you WILL grow and you WILL get stronger!

[ClintEastwood]

Re: Looking for some help

Hmmm.... So should I incorporate the different days together but cutting a little bit of the workout?

Like this:

Monday - Chest
Tuesday - running and that kinda stuff
Wednesday - Legs/Back
Thursday - running and that kinda stuff
Friday - Shoulders/Arms

OR.......Do you think that workout that you had in that one post is what I need I Blink?

Sorry if I'm making a fool of myself, I guess you could say I'm a noob