New to the forum - UK-Muscle Body Building Community

throwitup308 · 14-12-2005, 11:02 PM

I'm new here, so i'll post my workout routine, weight, and all. Sorry everythings in pounds, i'm in the US and could not find a good forum that was ".com"

Anyway, i'm 16 years old, about 152 lbs. 6 feet tall. I'm looking to bulk and get overall ripped. I'm relatively skinny but have a nice gut i'd like to get rid of. My diet isn't to great, although I try eating well, but with school it's hard to do. Theres no possibility for me to pack a lunch to school and my family tends to eat dinner late, which is definately not a good thing.

I've been reading a lot on here before posting, and have noticed different days a week for different muscle groups. Is it my understanding to only work a certain muscle group once a week?

Here's basically my routine, if I can think of it clearly.

Mondays/Wednesdays/Fridays ~ Upper Body

-Flat BB Bench Press
-Fit Ball Fly's using Nautilus Machine (i'm guessing this is equivalent to slight inclue DB bench)
-Military DB press
-Bicep Curls
-Hammer Curls
-Pec Deck or Butterflies, ppl have different names for it
-Tricep Pulldown

Tuesday's/Thursday's/Fridays
-Squat
-Leg Press
-Leg Extension
-Calf lifts?
~I dont know too many of the names of the leg machines, i just go down the row.

Now I know I probably need some help in my routine, maybe I shouldn't be doing all of my upper in one day, 3 times a week.

I also don't think i'm too strong on BB flat bench, i'm only doing 90 lbs 10 reps. I thought I was doing 135 but today I found out the bar weighs 0 pounds on the Smith machine.

The diet should probably be changed to, but I have to live with what I have.

I'm a beginner, so please, any recommendations you might have, please throw them at me, i'm open to all comments, positive or negative.

Oh and, the flab on my lower chest, needs to go. What excercises would pinpoint them, I have no equipment to be able to do dips for chest, but I can do decline bench, which I plan on starting wednesday.

dynamatiz · 15-12-2005, 01:23 AM

hiya mate first and foremost welcome, the forum is great for learning stuff all to to do with bb and the guys are fantastic always willing to help,

why am replying is cos av got pretty much the same body as you give and take a little 159lbs 6 ft but am fairly lean,

imo a would go to a full compound routine consisting of heavy lifting 3x6 reps on each exercise,3x a week. i ve recently completed this routine and have gained some good all round mass(about 6 pound doesnt sound much but my strength has increased a fair bit) and great for when a start my new program with my new found strength, well anyhow here goes mate have a ponder n see what you think

free weights m,w,fri

flat bench press 3x6
deadlift 3x6
squat 3x6
standing military press 3x6
bent over row 3x6
staight barbell curls3x6
wide grip pull ups 3x failure
dips 2x failure

all with 2min rest between sets

if this is to much as a found when a started try splitting it so you do squats, bentovers and curls on the days you have off

thing is with this as i found when a started was i was dog tired afterwards so make sure you eat plenty of clean foods and get plenty of protein and carbs in ya cos your body will sap it up no problem, and for your excess bodyfat a would try not to worry about it to much as when after ya bulk up you will be able to strip away to a new body.

well mate a hope this is of any use to ya

throwitup308 · 15-12-2005, 03:24 AM

I appreciate the quick reply. Sounds prettty good to me, i'll give it a try friday and let you guys know how it went. One problem, the gym I go does not have a setup for deadlift, at least not that i know of. So is there any excercise(s) that can do the same job as deadlift.

Thanks again for your help, shoot some more comments at me.

crazycacti · 15-12-2005, 07:55 AM

must be able to do some deads somewhere bud...

just put a 20kg oly bar with good knurling on the floor and put some plates on either side and pick it up - not a problem

personally i'd do the following ..... http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html

have a good read, its simple and to the point

i don't like the idea of training a bodypart more than once a week.... thats why i like the above routine or even a push/pull/legs split

remember its 90% food, sure you'll get some gains to start with but they will stop if you have a poor diet - i'm sure you can work around your schedule to get some food in there ;)

good luck

AussieMarc · 15-12-2005, 09:53 AM

Listen to crazy. He is a legend in everything he says and does.

Oh and welcome

dynamatiz · 15-12-2005, 10:07 AM

no probs mate

as crazy said easy to do deadlift just have oly bar then add weights, yeah and completely forgot about bigs how to grow, fantastic stuff tbh cant go wrong with it its the full package

throwitup308 · 15-12-2005, 09:29 PM

Thanks for the advice guys. Two questions..can standing military press be done sitting on an incline bench set at 90 degrees (i know it says standing, and standing IS standing, but I figured it ask), and also, deadlift, can it be done on a smith machine or would that not provide enough range of motion.

dynamatiz · 16-12-2005, 12:39 AM

hit the nail on the head there mate,you can do a miitary press seated on a bench at 90, about the deadlift tho, me personally thinks that you cant deadlift on a smith(ive never heard of it) like you said a dont think you can get a full rom bacause of the last phase of the movement as you need to bring the bar up to your hips. not sure tho

AussieMarc · 16-12-2005, 02:09 AM

Quote:

Originally Posted by dynamatiz

about the deadlift tho, me personally thinks that you cant deadlift on a smith(ive never heard of it) like you said a dont think you can get a full rom bacause of the last phase of the movement as you need to bring the bar up to your hips. not sure tho

Yeh neither actually.. In fact when I can, I avoid the smith machine entirely.. In other words I touched it about 2 years ago when all I knew was to grab a weight and throw it in the air, I have never actually seen a good use for the smith yet. The best thing I can see with the Smith is to work on form. Straightening those bench pushes, keeping that squat vertical etc etc. But why use something that restricts your range of movement? I would assume its good for something out there

If anyone knows, would you mind enlightening me.

throwitup308 · 16-12-2005, 02:13 AM

Thanks for the quick reply. The reason I asked about the deadlift is that the local gym I go to doesn't really have room to set an olympic bar on the ground and do deadlifts, and suprisingly, i've never seen them done there:crazy:. They DO have a smith machine though, which is what I do most of my BB excercises on (squats, bench, etc.).

Anyway, if anyone knows, feel free to post.

AussieMarc · 16-12-2005, 08:40 AM

No room? Sure they do. Surely they have a free weight dumbell section don't they? Move the adjustable incline benches and flat benches aside and do it there.

crazycacti · 16-12-2005, 10:32 AM

Please, for the sake of your knees, do your squats with a free weight

AussieMarc · 17-12-2005, 06:03 PM

Quote:

Originally Posted by crazycacti

Please, for the sake of your knees, do your squats with a free weight

Amen to that.

Killerkeane · 17-12-2005, 08:56 PM

hi matey, hope you stick and around and learn a load.

throwitup308 · 20-12-2005, 04:38 PM

Another quick question, i want to work my lower pecs and lose the flab around the nipple area. I've been doing a little decline bench to try and work that area, anything else you could recommend?

14-12-2005, 11:02 PM	#1 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	New to the forum I'm new here, so i'll post my workout routine, weight, and all. Sorry everythings in pounds, i'm in the US and could not find a good forum that was ".com" Anyway, i'm 16 years old, about 152 lbs. 6 feet tall. I'm looking to bulk and get overall ripped. I'm relatively skinny but have a nice gut i'd like to get rid of. My diet isn't to great, although I try eating well, but with school it's hard to do. Theres no possibility for me to pack a lunch to school and my family tends to eat dinner late, which is definately not a good thing. I've been reading a lot on here before posting, and have noticed different days a week for different muscle groups. Is it my understanding to only work a certain muscle group once a week? Here's basically my routine, if I can think of it clearly. Mondays/Wednesdays/Fridays ~ Upper Body -Flat BB Bench Press -Fit Ball Fly's using Nautilus Machine (i'm guessing this is equivalent to slight inclue DB bench) -Military DB press -Bicep Curls -Hammer Curls -Pec Deck or Butterflies, ppl have different names for it -Tricep Pulldown Tuesday's/Thursday's/Fridays -Squat -Leg Press -Leg Extension -Calf lifts? ~I dont know too many of the names of the leg machines, i just go down the row. Now I know I probably need some help in my routine, maybe I shouldn't be doing all of my upper in one day, 3 times a week. I also don't think i'm too strong on BB flat bench, i'm only doing 90 lbs 10 reps. I thought I was doing 135 but today I found out the bar weighs 0 pounds on the Smith machine. The diet should probably be changed to, but I have to live with what I have. I'm a beginner, so please, any recommendations you might have, please throw them at me, i'm open to all comments, positive or negative. Oh and, the flab on my lower chest, needs to go. What excercises would pinpoint them, I have no equipment to be able to do dips for chest, but I can do decline bench, which I plan on starting wednesday.

15-12-2005, 09:53 AM	#5 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	Listen to crazy. He is a legend in everything he says and does. Oh and welcome __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-12-2005, 08:40 AM	#11 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	No room? Sure they do. Surely they have a free weight dumbell section don't they? Move the adjustable incline benches and flat benches aside and do it there. __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-12-2005, 08:56 PM	#14 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,977	hi matey, hope you stick and around and learn a load. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

15-12-2005, 01:23 AM	#2 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	hiya mate first and foremost welcome, the forum is great for learning stuff all to to do with bb and the guys are fantastic always willing to help, why am replying is cos av got pretty much the same body as you give and take a little 159lbs 6 ft but am fairly lean, imo a would go to a full compound routine consisting of heavy lifting 3x6 reps on each exercise,3x a week. i ve recently completed this routine and have gained some good all round mass(about 6 pound doesnt sound much but my strength has increased a fair bit) and great for when a start my new program with my new found strength, well anyhow here goes mate have a ponder n see what you think free weights m,w,fri flat bench press 3x6 deadlift 3x6 squat 3x6 standing military press 3x6 bent over row 3x6 staight barbell curls3x6 wide grip pull ups 3x failure dips 2x failure all with 2min rest between sets if this is to much as a found when a started try splitting it so you do squats, bentovers and curls on the days you have off thing is with this as i found when a started was i was dog tired afterwards so make sure you eat plenty of clean foods and get plenty of protein and carbs in ya cos your body will sap it up no problem, and for your excess bodyfat a would try not to worry about it to much as when after ya bulk up you will be able to strip away to a new body. well mate a hope this is of any use to ya

15-12-2005, 03:24 AM	#3 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	I appreciate the quick reply. Sounds prettty good to me, i'll give it a try friday and let you guys know how it went. One problem, the gym I go does not have a setup for deadlift, at least not that i know of. So is there any excercise(s) that can do the same job as deadlift. Thanks again for your help, shoot some more comments at me.

15-12-2005, 07:55 AM	#4 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	must be able to do some deads somewhere bud... just put a 20kg oly bar with good knurling on the floor and put some plates on either side and pick it up - not a problem personally i'd do the following ..... http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html have a good read, its simple and to the point i don't like the idea of training a bodypart more than once a week.... thats why i like the above routine or even a push/pull/legs split remember its 90% food, sure you'll get some gains to start with but they will stop if you have a poor diet - i'm sure you can work around your schedule to get some food in there ;) good luck

15-12-2005, 10:07 AM	#6 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	no probs mate as crazy said easy to do deadlift just have oly bar then add weights, yeah and completely forgot about bigs how to grow, fantastic stuff tbh cant go wrong with it its the full package

15-12-2005, 09:29 PM	#7 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	Thanks for the advice guys. Two questions..can standing military press be done sitting on an incline bench set at 90 degrees (i know it says standing, and standing IS standing, but I figured it ask), and also, deadlift, can it be done on a smith machine or would that not provide enough range of motion.

16-12-2005, 12:39 AM	#8 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	hit the nail on the head there mate,you can do a miitary press seated on a bench at 90, about the deadlift tho, me personally thinks that you cant deadlift on a smith(ive never heard of it) like you said a dont think you can get a full rom bacause of the last phase of the movement as you need to bring the bar up to your hips. not sure tho

16-12-2005, 02:13 AM	#10 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	Thanks for the quick reply. The reason I asked about the deadlift is that the local gym I go to doesn't really have room to set an olympic bar on the ground and do deadlifts, and suprisingly, i've never seen them done there:crazy:. They DO have a smith machine though, which is what I do most of my BB excercises on (squats, bench, etc.). Anyway, if anyone knows, feel free to post.

16-12-2005, 10:32 AM	#12 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Please, for the sake of your knees, do your squats with a free weight

20-12-2005, 04:38 PM	#15 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	Another quick question, i want to work my lower pecs and lose the flab around the nipple area. I've been doing a little decline bench to try and work that area, anything else you could recommend?