LloydOfGrimsby

lew, muscles wont build in the gym.... they build at home, when resting. A 3 day split is IMO ideal for a beginner, in fact, I've reverted back to it myself(what with college and all)

Plus working one body part per session is an unefficient way of training.

Monday - Back + Biceps (Deadlifts, upright row or seated row, heavy barbell curls + any other bicep exercise you like)


Wednesday - Chest and triceps (Bench press, incline press, Deep dips, skull crushers or tricep rope pulldown) ..... Possibly flyes but don't try to overcomplicate your routine or you will lose track of your goals.


Friday - Legs and shoulders (SQUATS, SQUATS, SQUATS .... all you really need for good leg development and all round muscular physique, military press, shrugs and/or side raises for a bit of isolation for the lateral/medial deltoid.


Then eat, eat some more ..... REST REST REST!


Gains will come thick and fast at first considering your diet is proper (just check out the gaining weight section,) and then will begin to slow down.

Try playing with your routine to see what is good for you gain wise, no slacking!


After all, you only get out of the gym what you put in



Kind regards, Lloyd.

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duffman16

some good advice here. if you listen to them youll make huge gains

Greekgoddess

You have to bear in mind that your legs are a major part of your body. Although obvious, you need them to be strong to support you. Train your legs now , because if you neglect them you will have hell of a job getting them to catch up with the rest of you. Training legs spurs all the body into muscle growth. Squats will also strenthen your back - a major source of injury if you have not developed strength in it before lifting heavy weights, and help you with balance.

Besides these, there is absolutely nothing to match the feeling you get after a good legs day!

LloydOfGrimsby

Nice abs GG

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lew86

I guess when I think about it, its the satistaction of leaving the gym each day knowing ive had a good workout and I was afraid that If I have more days rest other than the weekend, I wouldnt progress as much, that was my main concern. But thats one thing I've learned in my short time on the board is its quality not quantity and I really appriciate your advice bud.

Cheers for the info bud. I'm dead set on achieving what I want and i'm dedicated enough to see it through. Some of the exercises I'm unfamiliar with (skull crushers, deep dips) but nothing abit of google wont sort out. Thanks alot again bud


All very good advice indeed! Certainly making a mental note of everything thats been said and as I said its all really appriciated and thanks for taking the time to help us out

leeston

list for us your routine, diet and expectations.

We are not here to criticise just help. Hell, we all need help and damn the guy who says they know everything! Pride comes before a fall.

lew86

Quote:

Originally Posted by leeston list for us your routine, diet and expectations.

Ayup bud, sorry for the late reply. I know you guys are all helpful and wont just criticise thats what makes this site so good and why I joined .

To be honest after having a good think last night, I am gonna go with the 3 day split that you mentioned
mon - chest, ,bis and tris
tues - rest
wed - legs
thur - rest
fri - shoulders, back

or the one Llyod mentioned

Monday - Back + Biceps
Wednesday - Chest and triceps
Friday - Legs and shoulders

It is just concerning that because with my body, doesnt put weight or muscle on easy so would having the breaks still be ok (as long as I did the excercises properly), as opposed to going at it 4-5 days a week?

My diet, i have three meals a day, and I'm writing this honestly and i know its not up to scratch,

Morning- a bowl of cereal with milk.

Suppliment Shake after workout- 30g Impact Whey Protein and 30g Ultra Fine Oats (Going to up this to 100g- as instructions on tub says)

Snacks morning to dinner- roughly 3 portions of fruit (be it bannanas, apples, grapes, pears, peaches etc)

Dinner- Normally 2 small baguettes with chicken salad, tuna mayo and salad, beef or cheese and onion etc.

Today having 2 medium and 1 small jacket potato's with 2 tins of tuna in sun oil (is having it in brine or sunflower oil better),

whatever fruit I havent finished off, usually an orange or apple, a bag of crisps and a yoghurt. I used to have a couple of bars of chocolate but im trying to cut these out, or have either the chocolate and not the crips or vice versa.

Suppliment Shake- consisting of the same measurements as before.

Evening meal- This is where it slips more, Could be absolutely anything under the sun, meats usually anything from chicken, steak, sausages etc, lasagne, have salad with alot of dishes (and chips ) chinese on weekends, Sunday roast and normally a dish with alot of vegies on a tuesday.

Suppliment Shake- consisting of the same measurements as before after evening meal.


My overall goal is to gain more significant muscle all over, I've always been tall and skinny and its only within the last few years ive been interested in getting fitter and the last few months ive been interested in piling on muscle mass, i've always wanted that but not as much as I have in the last few months.

Cheers guys

Greekgoddess

Loyd of Grimsby - thank you for your kind comment good sir! I am pleased how I look nine weeks out from my first contest for 23 years!

Lew 86, I think you realise that your diet needs sorting out after typing it down for us.You really need a lot more pure protein added - and I mean from real food. Chicken,steak, liver, turkey - big lumps of meat not bits added to a sandwich! I still eat 16oz veal steaks and I am cutting for a contest in October.How about a huge egg omlette with that breakfast? You would be better off having real porridge than packaged cereal. Add nuts and seeds to it as well.

Reading through your diet again, you have a couple of meals and snacks that are carb with no protein. Your body will need plenty of protein to build muscle like you want so put it right up. Go for complex carbs sweet potato, brown rice, porridge etc instead of the bread or packet cereal.

j.m.

Good advice their

One thing I would say is try training Back with triceps & Chest with Biceps.

That's what I have been doing lately. Say after training chest, you go to do dips. You won't be able to do as much weight as if you did them fresh as whilst benching you will be hitting your triceps as well as chest.

Sam with back, you hit your biceps whilst doing rows etc so I've done triceps after back so I'm training them when they havent been worn out a bit during other exercises.

My routine at the moment looks like this...

Day 1 - Back & triceps
Day 2 - Legs & Abs
Day 3 - Shoulders & Forearms
Day 4 - Chest & Biceps

I've tried to do it so I have the main compounds, deadlift, squat & bench all on different days, a few days inbetween arm's & trying to get each day hitting 2 bodyparts that where the other exercises don't hit the other bodypart being trained on that day.

It's been good so far so I'm sticking at it for a while & seeing if I can make any gains with it

lew86

Thank you for your advice . I do have meat whenever possible, for meals and that. And with breakfast theres just not enough time, just have to get up have dinner and go the gym before work at 9 and I cant get up any earlier, it would kill me! Saying that Im going to have an omellete for tea later on.

I had 3 medium sized jacket potatos and 2 tins of tuna for dinner today and im really worried that me eating like this will put on pounds on my stomach cause it feels like my stomachs gone massive and fat with having that and fruit and the protein shake, just feel like im gonna get a right old belly!

That sounds like a good idea, avoiding hitting the same muscle groups on the same day.

Just raging my brain whether I should stick to 4 day weeks or 3 day splits

LloydOfGrimsby

Low GI carbs wont make you pile on too much weight. Just 6 small meals a day, i.e 1 medium jacket tattie + cottage cheese/tuna/chicken = 1 meal.

To determine your calorie intake required to grow just use this calculation:


Body weight (in lbs) x 19


so, 180 x 19 = 3420 kcal for example

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lew86

ah rite, nice one dude thats really helpful. So mine would be roughly 3648. Thats realy handy to know

kelly.km

I went through a long stage of not training legs but i cant emphasise how important it is.

It will help you grow as one. When you train legs you using your core lower back abs ect. After a few weeks of good leg work outs and not been able to walk the next day you will love it.

lew86

lol cheers dude.

lol I do know the feelin of bein a cripple fora day or two, its and ace feelin but s*** at the same time!