Just worked out for the first time

[chorb]

I am 6'1", 185, average all around

Tonight I did
Butterfly Bench: 45lbs in each hand x12 reps, 3 sets
Lat pulls: 10 reps at 95, 100 and 110lbs
Inclined Bench: 10 reps at 70, 80 and 90lbs
Bicep Curls: 10 reps at 25, 30, and 30lbs
30 min on bike to get the heart rate up, which I dont think it did very well, probably go to the treadmill or elliptical next time.


My main goal (if you can call it that) is to get bigger chest and arms, and drop a bit of this flab thats been setting in around my midsection. I play basketball occasionally as well, which will hopefully help as well.

My arms are already incredibly sore and I look forward to not being able to comb my hair tomorrow morning. I hate the first week or so of getting back into a work out routine.

 

[SociallyChallenged]

You may want to look into a better, more complete plan such as Starting Strength or Stronglifts Beginner 5x5 Program. No offense, but that program is seriously lacking and you will get much better results from the others.

 

[chorb]

None taken, working out is something that I have never really taken "seriously". By that I mean I do it for fun, and to feel good. I know there plans, programs of every shape, weight and form, but I have no real clear cut goals (like I said before, bigger arms/chest) but thats just a by product of going to the gym and I am not aspiring to a set level.

I dont know if most gym-goers would understand my approach, nor am I trying to say mine is best; I just like exercising what I feel like exercising that day. Am I going to see huge gains, no. Am I going to see small gains, hopefully, but I wont be discouraged if I dont. Getting out there and doing something physical is my intent, and it sure as hell beats sitting around.

 

[skace]

I'm not going to tell you to use a specific program or change everything you are doing. But I will suggest you take a moment and seriously consider hitting the rest of your body at some point during the week. Legs, etc. You really aren't doing yourself any favors by zoning in on only 1 part of your body. Think of it this way, your arms and chest are going to be sore for awhile now, be efficient and hit something else

 

[MegaVovaN]

I wonder how bigger chest+arms will help you with BBall? If you train legs, you'd get what you need.

edit: Core training won't hurt, too. back/abs would be great.

You guessed it, what I am saying is give a try to Starting Strength or Stronglifts program. Years ago I was like you - I would go to gym, do what looks fun, and leave. MY results were 0.

Month or 2 ago I started Starting Strength and results are fast.

 

[Red Dawn]

Originally posted by: MegaVovaN
I wonder how bigger chest+arms will help you with BBall? If you train legs, you'd get what you need.

edit: Core training won't hurt, too. back/abs would be great.

You guessed it, what I am saying is give a try to Starting Strength or Stronglifts program. Years ago I was like you - I would go to gym, do what looks fun, and leave. MY results were 0.

Month or 2 ago I started Starting Strength and results are fast.

No offense but years ago you were just a kid. At your age now any anaerobic exercise will put on muscle if you put the time and effort into it along with eating well. That's not to say that those programs aren't effective because they are but any program that implements working all muscle groups will be very effective, especially for you guys just hitting your physical prime.

To the OP, I suggest you check out a number of programs to find one that will suit you. It could be Stronglifts or it could be something else, just make sure that it works all your muscle groups.

 

[presidentender]

Originally posted by: chorb
My main goal (if you can call it that) is to get bigger chest and arms...

The best way to do that is not just by working chest and arms. Most importantly, you should squat and deadlift. These exercises are amazing for testosterone, which is in turn amazing for, you know, building muscle everywhere. Squatting and deadlifting and never touching biceps isolation exercises will benefit your arms more than doing biceps isolation exercises and never squatting or deadlifting.

 

[lucasorion]

I've been doing squats 3 times a week, for the last 3 weeks, and I'm already feeling the increased power in my legs when playing basketball - I can wrap my hand around the rim where before I was happy if I could graze it with a fingertip.

 

[chorb]

All good suggestions I need to take into consideration, thanks.