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Help me set-up a workout

EightySix Four

EightySix Four

Diamond Member
I finally got the eating right, 160-180g of protein a day, 3000 calories (usually a bit more), and I'm finally starting to gain weight. Now I need a good workout program to make sure this goes to muscle and not fat.

I can work out monday through Thursday in a local community college's gym. It's really nice and has any equipment I could need. Friday through Sunday I only have access to a few free weights.

I need a good work out for the week, I can do it for about an hour Monday through Thursday, and the rest of the time however long is necessary.

I am looking to gain weight and muscle, so that's my number one goal. Only thing I really can't do is squat style lifts, as my knees are a bit weak and have a problem with them. I can do dead lifts and power cleans though.

So any muscle heads got some recommendations?

(I'm 6'5, 175, body type could probably support 230 without looking over done)
 
Props for paying attention to your diet. Most guys totally ignore that, lift every day in the gym, and wonder why they never make progress. Tracking calories and eating the right food is a must for anyone looking to maximize their results.

Rather than type out my whole routine, I will just refer you to the website where you can read about it:

Max-OT

Just sign up and read the program, and it will help you put together a solid routine. They won't spam you. Try not to pay a lot of attention to all of their subtle supplement ads that are dispersed throughout the training article. While some supplements have their place in a training routine, they are not necessary and you certainly don't have to use AST's.
 
Everybody likes to work out differently. Your best bet is to find something you enjoy and stick with it. Most, but not all, people can't stick with something long enough for it to show results unless they have fun with it.

 
Copied from BB.com forums. One of the better beginner training programs I've seen.

The body part split is as follows:

Day 1) Chest/Tris/Abs

Day 2) Back/Lats/Bis/Forearms

Day 3) Legs/Shoulders

Now for the exercises, and afterwards an explanation.

Monday: Chest/Tricep/Abs

Dumbbell Flat Bench Press: 3x12-10-8
Barbell Incline Bench Press: 3x12-10-8
Dumbbell Flat Flies: 2x15
Close-Grip Bench Press: 3x12-10-8
Skullcrushers: 3x12-10-8
Tricep Pushdowns: 2x15
Decline Sit-ups: 3x12
Cable Crunches: 3x12
Reverse Sit-ups: 3x12

Tuesday: Low-Intensity Cardio

Wednesday: Back/Lats/Biceps/Forearms

Deadlift:3x5
Barbell Row: 3x6
Chin-ups: 3x8
Wide-Grip Lat-Pulldowns: 3x12-10-8
Barbell Curls: 3x12-10-8
Preacher Curls: 3x12-10-8
Forearm Curls (Overhand Grip): 3x15
Forearm Curls (Underhand Grip): 3x15

Thursday: Low-Intensity Cardio

Friday: Shoulders/Legs
Military Press: 3x12-10-8
Behind the Neck Press: 3x12-10-8
Side-Laterals: 2x15
Squats: 3x12-10-8
Leg Press: 3x10
Seated Leg Curl: 3x12
Lying Leg Curl: 3x12
Standing Calf Raises: 3x15
Seated Calf Raises: 3x15

Saturday: Low-Intensity Cardio

Sunday: Low-Intensity Cardio

3x12-10-8 means 1 set of 12, then 10, then 8. That makes up 3 sets (hence the first number).

The reason for this rep scheme is to use a classic method of progression known as pyramiding. The set of 12 will be challenging for a weight to get 12 times, you would then raise the weight to whatever number you think would be challenging for 10 reps, then for the final set raise the weight to whatever would be challenging for 8 reps. The reps and volume are high for reasons mentioned above.

Number of warm-ups should reflect the weight you use. If you're benching 135 you need less warm-ups than somoene benching 405. Don't do excessive warm-ups, it'll waste time.

Light stretching should be done along with your warm-ups. Moderate stretching between sets.

Very important note here! All reps should be done with with a smooth, controlled negative. The negative should be done so that you have control over the BB/DB the entire time, without gravity doing much work. This will make the negative portion of the lift much slower than the positive.

Negative=Eccentric=Not Pushing/Pulling Part. Gravity helps.
Positive=Concentric=Pushing/Pulling Part. Fights against gravity.

If you're ever confused over which is the negative part refer to the above note.

The third exercise (if there is one) for each body part is all about higher volume than usual, and will lead to a "pump" a lot of the time. While the pump does nothing important, at the minimum it feeds the ego, which is important for bodybuilders to some extent.

Back work is done in lower volume because the form tends to get sacrificed at higher volume. This brings me to the next point.

FOCUS ON PERFECTING YOUR FORM OVER USING BIG WEIGHTS. You want bigger muscles you learn to lift with the muscle, not using bad form to finish a repetition. You find yourself cheating to get reps, then the weight is too high. Don't let your ego get in the way of your results. The big weights will come with time.

Muscles only need to be trained once a week to see good, solid results. Training them twice a week can lead to overtraining, and that is something nobody desires.

Cardio will keep you adding mass and staying leaner than without it.

Final point: calves and abs are just like any other muscle, you don't need to do them multiple times a week.
 
Originally posted by: ddviper
Copied from BB.com forums. One of the better beginner training programs I've seen.

The body part split is as follows:

Day 1) Chest/Tris/Abs

Day 2) Back/Lats/Bis/Forearms

Day 3) Legs/Shoulders

Now for the exercises, and afterwards an explanation.

Monday: Chest/Tricep/Abs

Dumbbell Flat Bench Press: 3x12-10-8
Barbell Incline Bench Press: 3x12-10-8
Dumbbell Flat Flies: 2x15
Close-Grip Bench Press: 3x12-10-8
Skullcrushers: 3x12-10-8
Tricep Pushdowns: 2x15
Decline Sit-ups: 3x12
Cable Crunches: 3x12
Reverse Sit-ups: 3x12

Tuesday: Low-Intensity Cardio

Wednesday: Back/Lats/Biceps/Forearms

Deadlift:3x5
Barbell Row: 3x6
Chin-ups: 3x8
Wide-Grip Lat-Pulldowns: 3x12-10-8
Barbell Curls: 3x12-10-8
Preacher Curls: 3x12-10-8
Forearm Curls (Overhand Grip): 3x15
Forearm Curls (Underhand Grip): 3x15

Thursday: Low-Intensity Cardio

Friday: Shoulders/Legs
Military Press: 3x12-10-8
Behind the Neck Press: 3x12-10-8
Side-Laterals: 2x15
Squats: 3x12-10-8
Leg Press: 3x10
Seated Leg Curl: 3x12
Lying Leg Curl: 3x12
Standing Calf Raises: 3x15
Seated Calf Raises: 3x15

Saturday: Low-Intensity Cardio

Sunday: Low-Intensity Cardio

3x12-10-8 means 1 set of 12, then 10, then 8. That makes up 3 sets (hence the first number).

The reason for this rep scheme is to use a classic method of progression known as pyramiding. The set of 12 will be challenging for a weight to get 12 times, you would then raise the weight to whatever number you think would be challenging for 10 reps, then for the final set raise the weight to whatever would be challenging for 8 reps. The reps and volume are high for reasons mentioned above.

Number of warm-ups should reflect the weight you use. If you're benching 135 you need less warm-ups than somoene benching 405. Don't do excessive warm-ups, it'll waste time.

Light stretching should be done along with your warm-ups. Moderate stretching between sets.

Very important note here! All reps should be done with with a smooth, controlled negative. The negative should be done so that you have control over the BB/DB the entire time, without gravity doing much work. This will make the negative portion of the lift much slower than the positive.

Negative=Eccentric=Not Pushing/Pulling Part. Gravity helps.
Positive=Concentric=Pushing/Pulling Part. Fights against gravity.

If you're ever confused over which is the negative part refer to the above note.

The third exercise (if there is one) for each body part is all about higher volume than usual, and will lead to a "pump" a lot of the time. While the pump does nothing important, at the minimum it feeds the ego, which is important for bodybuilders to some extent.

Back work is done in lower volume because the form tends to get sacrificed at higher volume. This brings me to the next point.

FOCUS ON PERFECTING YOUR FORM OVER USING BIG WEIGHTS. You want bigger muscles you learn to lift with the muscle, not using bad form to finish a repetition. You find yourself cheating to get reps, then the weight is too high. Don't let your ego get in the way of your results. The big weights will come with time.

Muscles only need to be trained once a week to see good, solid results. Training them twice a week can lead to overtraining, and that is something nobody desires.

Cardio will keep you adding mass and staying leaner than without it.

Final point: calves and abs are just like any other muscle, you don't need to do them multiple times a week.
Click to expand...


copy, paste, apply
 
Originally posted by: ddviper
FOCUS ON PERFECTING YOUR FORM OVER USING BIG WEIGHTS. You want bigger muscles you learn to lift with the muscle, not using bad form to finish a repetition. You find yourself cheating to get reps, then the weight is too high. Don't let your ego get in the way of your results. The big weights will come with time.
Click to expand...

That's the best piece of advice I think I have ever seen in this forum concerning weightlifting. I don't follow the group approach but this quote is very important.
 
A few things everyone should remember before taking up a resistence training program.

When you perform a lift, dumbell curls for example, make sure to use the weight's momentum at all times through the course of an exercise. Develop the "old-man-swing" technique where you choose an entirely-too-heavy weight, then, while rocking back and forth, do a curl. I learned this at the YMCA when I was 12. Keep rocking back and forth. Don't worry about form, just make sure everyone notices you. Grunt loudly. Rock back and forth. Momentum baby yeah. It's amazing how much you can lift when you throw form out the window.

If you do find yourself on a universal or nautilus machine, again, remember it's all about the heavy weight and being noticed. Notch that pin down as far as it will go, or at least place it as far down as you can while still being able to do one rep. While at the pinnacle of the lift, drop the stack to produce a loud CLANG effect. Everyone will notice you. That's good. It builds muscle. Sometimes the machines have springs at their base. That's also good. Those springs provide you with your new best friend: MOMENTUM. Why isolate a mucle group when you can use several AND have momentum on your side lifting half that stack for you? Exactly.

Finally, don't forget to wear lots of cologne and make sure your hair is gelled before you go in there.

Good luck.
 
Here's something I don't understand with workouts like that: why so many exercises that focus on the same muscle? Why, for example, do close-grip bench press, skullcrushers, and tricep pushdowns when they all exercise the same single muscle? Isn't that overdoing it? When I decided on the exercises to do I chose one exercise to focus on each muscle. Right now I'm doing:

Monday (chest, triceps): Regular grip bench press, incline bench press, skullcrushers

Wednesday (back, biceps): Bent-over rows, pull-downs, shrugs, bicep curls, reverse curls

Friday (legs, shoulders): Squats, Good-mornings, Standing calf raises, Military Presses, Upright Rows, Rear Delt Rows

Of course, maybe there's something I'm missing.
 
Originally posted by: hungfarover
A few things everyone should remember before taking up a resistence training program.

When you perform a lift, dumbell curls for example, make sure to use the weight's momentum at all times through the course of an exercise. Develop the "old-man-swing" technique where you choose an entirely-too-heavy weight, then, while rocking back and forth, do a curl. I learned this at the YMCA when I was 12. Keep rocking back and forth. Don't worry about form, just make sure everyone notices you. Grunt loudly. Rock back and forth. Momentum baby yeah. It's amazing how much you can lift when you throw form out the window.

If you do find yourself on a universal or nautilus machine, again, remember it's all about the heavy weight and being noticed. Notch that pin down as far as it will go, or at least place it as far down as you can while still being able to do one rep. While at the pinnacle of the lift, drop the stack to produce a loud CLANG effect. Everyone will notice you. That's good. It builds muscle. Sometimes the machines have springs at their base. That's also good. Those springs provide you with your new best friend: MOMENTUM. Why isolate a mucle group when you can use several AND have momentum on your side lifting half that stack for you? Exactly.

Finally, don't forget to wear lots of cologne and make sure your hair is gelled before you go in there.

Good luck.
Click to expand...

Wow. How did you just describe what I do every day so perfectly? Are you following me?
 
Here's a beginners routine to a forum I frequently visit. I think ddviper's routine might a bit excessive for crazy who is just starting out, but if he feels like he can handle it then great!
 
Originally posted by: Jinru
Here's a beginners routine to a forum I frequently visit. I think ddviper's routine might a bit excessive for crazy who is just starting out, but if he feels like he can handle it then great!
Click to expand...

:thumbsup:

WBB is a good site, especially for beginners.

 
Originally posted by: thebigdude
Originally posted by: hungfarover
A few things everyone should remember before taking up a resistence training program.

When you perform a lift, dumbell curls for example, make sure to use the weight's momentum at all times through the course of an exercise. Develop the "old-man-swing" technique where you choose an entirely-too-heavy weight, then, while rocking back and forth, do a curl. I learned this at the YMCA when I was 12. Keep rocking back and forth. Don't worry about form, just make sure everyone notices you. Grunt loudly. Rock back and forth. Momentum baby yeah. It's amazing how much you can lift when you throw form out the window.

If you do find yourself on a universal or nautilus machine, again, remember it's all about the heavy weight and being noticed. Notch that pin down as far as it will go, or at least place it as far down as you can while still being able to do one rep. While at the pinnacle of the lift, drop the stack to produce a loud CLANG effect. Everyone will notice you. That's good. It builds muscle. Sometimes the machines have springs at their base. That's also good. Those springs provide you with your new best friend: MOMENTUM. Why isolate a mucle group when you can use several AND have momentum on your side lifting half that stack for you? Exactly.

Finally, don't forget to wear lots of cologne and make sure your hair is gelled before you go in there.

Good luck.
Click to expand...

Wow. How did you just describe what I do every day so perfectly? Are you following me?
Click to expand...
Yeah I'm the guy in the pink and black tiger-print weight lifting pants, do-rag, and fanny pack. I grunt a lot.

Did you see last week when I was helping that 79 year-old woman do lateral-raises with 30's? She was doing OK until I let up on her spot and the weights fell, breaking her hip. I should have had her using 25's. 🙁
 
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