Beginner routine

[TridenT]

I've been in the weight room quite a few times when I was a youngster... but I am not in high school anymore taking weight training... so, I looked online for some routines, and out of the many I found this:

http://www.muscleandstrength.com/workouts/3-introduction-to-bodybuilding-workout.html

The website is somewhat nice because with all the exercises there's little vids to show what they are. But anyway, advice?

It's mostly a beginner routine. Just trying to get something going for this while. It doesn't really matter if it's for building muscle or not. Just need to get in the gym and put some time in.


Btw, I have no clue if there will be anyone in the gym to critique my technique...

 

[rasczak]

state your goals. are you looking to get stronger? looking to build mass? what is it your want to accomplish by using the weight room? then and only then can someone help you figure out a routine that will help you accomplish what you want to achieve.

a number of people here are starting strength proponents. it will help you by building a strong bodybuilding/weightlifting foundation by strengthening your major muscle groups. this is what most people will recommend. but if you have a different set of goals in mind then it's best to lay them out now so you are not steered in the wrong direction.

 

[TridenT]

Just to build mass mostly since I am 120-125lbs at 5'9". But again, I am just trying to get some time into the gym.

The whole starting strength thing requires some extreme diet that I cannot maintain from what I thought I read. (No, really... I am serious. I can't even get over 3k calories)

 

[rasczak]

is that due to some illness or lack of funds/laziness? find out what your caloriies in/out should be for your weight/height. then go from there. you probably don't even need to take in 3000 cals just yet.

based on your numbers you normally take in 1600 calories a day

http://www.freedieting.com/tools/calorie_calculator.htm

 

[TridenT]

is that due to some illness or lack of funds/laziness? find out what your caloriies in/out should be for your weight/height. then go from there. you probably don't even need to take in 3000 cals just yet.

My tummy just doesn't like having a lot of food. If I try... bad things happen.

 

[rasczak]

as you start working out, your body will start needing the energy. just start working out eat as you normally would (healthy is always the best option) and take a protein drink after your workout

 

[coreyb]

your tummy? its not that hard to get in 4000 calories a day. eat what you usually do + lots of milk. done deal

 

[jlee]

Start with a half gallon of milk on top of whatever else you eat. That's an easy 1200 calories. I can't eat much either but somehow I manage to eat (not as much as I should, but still) and drink a gallon a day.

I haven't had a soda since I've been working out...I am almost never thirsty.

 

[coreyb]

people want results, but don't want to do the work. im not a big eater either but made it my mission to eat as much as possible no matter how hard it was. you can too

 

[the DRIZZLE]

I don't think thats a good reason for not doing starting strength. After a few weeks of lifting its likely that your appetite will increase by itself. I don't like the program you linked because it doesn't include squats or deadlifts, which imo are the two most effective exercises for building mass.

 

[jlee]

I don't think thats a good reason for not doing starting strength. After a few weeks of lifting its likely that your appetite will increase by itself. I don't like the program you linked because it doesn't include squats or deadlifts, which imo are the two most effective exercises for building mass.

Heh leg curls and arm curls but no squats. WTF.

 

[KoolDrew]

Starting Strength doesn't require any more of an "extreme" diet than any other routine. Regardless of what routine you choose, you're going to have to eat to gain mass. However, at only 120 pounds, you'd probably gain weight eating only around 2000 calories a day. Obviously, nobody would know for sure without actually trying it though. So start lifting, aiming for around 2000 calories a day and use that as a starting point. If your weight isn't increasing on a weekly basis, up it a bit at a time until you are.

As for the routine... it's actually not that bad. Frequency is just right for a beginner, and if you actually stick to it and eat right you should make gains.

 

[Deeko]

No matter what workout program you do, you will not add mass if you don't eat more. Period. That is what makes you add mass. You might get stronger at your current size, but that's not your goal, now is it? At 5'9" 120 you desperately need more mass.

Just eat more. 3000 calories is a lot for you, actually. At your size you should still put on a decent amount of mass at that caloric intake (I'm 5'7" 165 and 3000 is enough for me to gain weight, albeit slowly). You might even want to start a little lower and work your way up.

As for what program to do...frankly, as a beginner, as long as you're doing the right exercises, you'll improve at a good rate regardless of which program you do, so I'm not going to get into that debate here. Do something with the big lifts - squats, deadlifts, bench, etc - and fill it out as you see fit.

Oh, and eat more.

 

[Xcobra]

Squats + deadlifts FTW

 

[M0oG0oGaiPan]

eat more froot loops

 

[TridenT]

Squats and deadlifts require good form. Since I probably won't have anyone there to help me with my form... I'm probably going to pass on those.

 

[skooma]

trolling (again)? or just that pathetic?

what's with all the "i can't", " i probably won't", "my tummy hurts" bullshit? just frigging do it or stop bitching about looking like a 14 year old girl.

 

[VulgarDisplay]

Squats and deadlifts require good form. Since I probably won't have anyone there to help me with my form... I'm probably going to pass on those.

Every type of lift requires good form even the ones people think are easy like curls.

Check out http://www.stronglifts.com and go on youtube and search for mark rippetoe. Looking for both of those things will provide you with quite a bit of information about the more difficult lifts that will get you a very good idea on what proper form is.

 

[TridenT]

trolling (again)? or just that pathetic?

what's with all the "i can't", " i probably won't", "my tummy hurts" bullshit? just frigging do it or stop bitching about looking like a 14 year old girl.

Unlike you, there are people out there who don't have stomachs that can easily get one obese... I have what's called a "sensitive stomach." It means I can't stuff my face with everything you do and be just fine.

Btw, you're on ignore. So stop posting in my threads.

Due to your past history on these forums you are on a very short leash in Health and Fitness. You start a thread here everybody is welcomed to comment. You don't like it then stay out of this forum

Anandtech Admin
Red Dawn

 

[jlee]

Unlike you, there are people out there who don't have stomachs that can easily get one obese... I have what's called a "sensitive stomach." It means I can't stuff my face with everything you do and be just fine.

Btw, you're on ignore. So stop posting in my threads.

"Can easily get one obese"? WTF are you talking about?
http://stronglifts.com/hardgainers-gain-weight-skinny-guys/
http://stronglifts.com/how-to-gain-weight-for-skinny-guys/
http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

Personal trainer. I'd suggest getting one (I paid $25 for a 30 minute block) to teach you form and stop whining. You'll need more than 30 minute if you want to learn more than one or two lifts, but it'll work.

There's no point in going to the gym just to "get used to it" if you're not doing anything that's going to do what you want it to do. Make it happen or stop whining.

 

[TridenT]

"Can easily get one obese"? WTF are you talking about?
http://stronglifts.com/hardgainers-gain-weight-skinny-guys/
http://stronglifts.com/how-to-gain-weight-for-skinny-guys/
http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

Personal trainer. I'd suggest getting one (I paid $25 for a 30 minute block) to teach you form and stop whining. You'll need more than 30 minute if you want to learn more than one or two lifts, but it'll work.

There's no point in going to the gym just to "get used to it" if you're not doing anything that's going to do what you want it to do. Make it happen or stop whining.

You will never get it. I don't get hungry, period. I don't feel stomach pains, I don't feel cravings for food, and I definitely don't like the taste of almost every food out there. Only time that ever happens is when I am at 110lbs and about to keel over and die. After 120lbs or so, I just stop feeling any sensation for food. If I just try to cram my face... I'll just poop it out, in a very unhappy way. It doesn't matter how healthy the food or unhealthy... It will all come out the same way.

I'm done explaining this. You don't get it because you've never experienced it.

I'm not paying for a personal trainer btw.

 

[MJinZ]

Start with a half gallon of milk on top of whatever else you eat. That's an easy 1200 calories. I can't eat much either but somehow I manage to eat (not as much as I should, but still) and drink a gallon a day.

I haven't had a soda since I've been working out...I am almost never thirsty.

That's crazy, I feel sorry for you guys with those types of bodies. I drink like 2 glasses of milk a day (max) and eat normally and have no trouble getting bigger.

 

[MJinZ]

Heh leg curls and arm curls but no squats. WTF.

A beginner's program should NEVER include the world "Curl". EVER.

In fact, until you are 200lbs of good muscle, I tell people shut up and keep doing your compounds.

 

[MJinZ]

You will never get it. I don't get hungry, period. I don't feel stomach pains, I don't feel cravings for food, and I definitely don't like the taste of almost every food out there. Only time that ever happens is when I am at 110lbs and about to keel over and die. After 120lbs or so, I just stop feeling any sensation for food. If I just try to cram my face... I'll just poop it out, in a very unhappy way. It doesn't matter how healthy the food or unhealthy... It will all come out the same way.

I'm done explaining this. You don't get it because you've never experienced it.

I'm not paying for a personal trainer btw.

Hmm, you should try going to the gym for full body work. If you don't want to do squats? Fine, find a machine that will do a similar movement.

1) Work out your legs until you're weak and can barely walk
2) Bench until you're sore
3) Do lat pull downs, pullups, and rows until your back is dead and your arms are useless

Let's see what your appetite says after that.

IF you still never get hungry, then it looks like your body is never going grow much, unless you force the food down every few hours even when you're not at all hungry.

 

[skooma]

Unlike you, there are people out there who don't have stomachs that can easily get one obese... I have what's called a "sensitive stomach." It means I can't stuff my face with everything you do and be just fine.

Btw, you're on ignore. So stop posting in my threads.

you think you're unique? there are plenty of people with varying degrees of "sensitive stomachs". a quick google will bring up tons of suggestions and advice, even for athletes.

stop your whining and quitting and do something to reach your goals rather than just bitching, quitting and dropping out.

and as to the ignore button, i'm pretty sure this was the first thread of yours i ever replied to. i'm certain it'll be the last.