Help New Routine for Beginner Needed! - UK-Muscle Body Building Community

McRoNiX · 19-01-2005, 12:46 AM

Hey,
I'm 6 2" and trying to shed a few pounds of any fat I have and get down to about 12% BF by start of feb. After then I want to put on muscle. Got a post going in nutrition as how to take care of the food side of things, but need a lot of advice with weights/exercises/etc.
I am 6 2" and hope to be 154lbs (11 stone) by Feb. I really want to get bigger arms, shoulders and chest, but in a previous post i read I should work all muscle groups (like legs , back, etc)

And I also read from some of you guys I should only work one major group each session, and alternate throughout the week, eg, arms day one, back day 4, legs day 6, or watever.

I understand about how much rest I need and everything like that, but can someone help me with a routine or something, based on going to the gym 3 times a week.

Would really appreciate any help, cos I need some to get me started in body building!!
Cheers.

powerU · 19-01-2005, 10:51 AM

Monday: Flat Bench, Incline Dumbells, Dips, Skullcrushers, Pushdowns
Wednesday: Deadlifts, Pullups/Pulldowns, Bent over rows, Rear Delt Raises, Shrugs, Barbell Curls, Hammer Curls
Friday: Squats, SLDL, Lunges, Calf Raises, Military Press, Side Lat Raises, Upright Rows

Forget losing BF and start this straight away, no more than 3 work sets per exercise, about 8 reps with good form.

Big mistake most beginners make - DON'T OVERTRAIN YOUR ARMS!!!!!!!!
Keep well away from the preacher curl machine!!!! lol.

TYSON · 19-01-2005, 03:22 PM

Agree with the above.......To pack on muscle especially if you are new to training, you need to concentrate on the main exercises ie: bench, squats, shoulder press ect, as heavy as possable for a maximum of 3 x 6-8 reps.
If you are soley looking to cut up and loose body fat first you are better off doing reps of 12-15 using a lighter weight.

As for your arms, when i was younger i trained these every day (DIDNT KNOW BETTER) but just train them once a week as the other exercises also train the arms

McRoNiX · 19-01-2005, 06:12 PM

Thanks, I'm not sure on all those exercises.
What are..
SLDL?
Skullcrsuhers?
Deadlifts?

Cheers.

powerU · 19-01-2005, 06:32 PM

http://www.exrx.net/WeightExercises/...gDeadlift.html
http://www.exrx.net/WeightExercises/...ingTriExt.html
http://www.exrx.net/WeightExercises/...BDeadlift.html

winger · 19-01-2005, 06:35 PM

Scull crushers. Click here.
Dead lift. Click here.
Straight leg deadlifts are just that.

Conan · 19-01-2005, 08:18 PM

The biggest mistake i see with young beginners is that they think "right i want to put on some muscle and go in the gym for about 4 hours do every exercise possible" then they wonder why nothing is changing?
the best advice for a beginner is to take your time, slowly edge your way into it. dont go staright in there thinking your Arnie or something cause you will you just do more harm than good.
Its hard for beginners to hear but "less is more" in this sport. Make sure your exercises are all controlled and the form is most important over the weights you are lifting at this stage!
Split up your training into the different muscle groups and put them into a training plan that works for you. We can all suggest different plans for you but we are all different and its all about you finding what works best for you. For example my routine might that work for other members on this site. Bodybuilding is an individual sport so find what workks well for you.
Also for your goals your diet is as or possibly more important than the training. Most beginners dont even consider their diet! Also dont forget rest, very important for a beginner to get go recovery when starting on the weights!
Hope this helps

**hackskii** · 19-01-2005, 11:04 PM

You are 6 2" and hope to be 154lbs?

Thats pretty thin for your height.

Im like 5'6" and @ 154 lbs, I look like im gonna die.

If you dont mind me asking how come so thin?

McRoNiX · 20-01-2005, 12:21 AM

Just naturally thin. Not extremely underweight like my height suggests. I have body fat of 13-14% so i'm not guna die any time soon. Guna take some pics I think so I can look for progress and show you guys you can just about see me from the side ;) lol

**hackskii** · 20-01-2005, 03:54 AM

Picks would be good.
Remember a picture is worth a thousand words!

Now 12% bodyfat is quite respectable and healthy, im probably double that

19-01-2005, 12:46 AM	#1 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	Help New Routine for Beginner Needed! Hey, I'm 6 2" and trying to shed a few pounds of any fat I have and get down to about 12% BF by start of feb. After then I want to put on muscle. Got a post going in nutrition as how to take care of the food side of things, but need a lot of advice with weights/exercises/etc. I am 6 2" and hope to be 154lbs (11 stone) by Feb. I really want to get bigger arms, shoulders and chest, but in a previous post i read I should work all muscle groups (like legs , back, etc) And I also read from some of you guys I should only work one major group each session, and alternate throughout the week, eg, arms day one, back day 4, legs day 6, or watever. I understand about how much rest I need and everything like that, but can someone help me with a routine or something, based on going to the gym 3 times a week. Would really appreciate any help, cos I need some to get me started in body building!! Cheers.

19-01-2005, 10:51 AM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	Monday: Flat Bench, Incline Dumbells, Dips, Skullcrushers, Pushdowns Wednesday: Deadlifts, Pullups/Pulldowns, Bent over rows, Rear Delt Raises, Shrugs, Barbell Curls, Hammer Curls Friday: Squats, SLDL, Lunges, Calf Raises, Military Press, Side Lat Raises, Upright Rows Forget losing BF and start this straight away, no more than 3 work sets per exercise, about 8 reps with good form. Big mistake most beginners make - DON'T OVERTRAIN YOUR ARMS!!!!!!!! Keep well away from the preacher curl machine!!!! lol.

19-01-2005, 03:22 PM	#3 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Agree with the above.......To pack on muscle especially if you are new to training, you need to concentrate on the main exercises ie: bench, squats, shoulder press ect, as heavy as possable for a maximum of 3 x 6-8 reps. If you are soley looking to cut up and loose body fat first you are better off doing reps of 12-15 using a lighter weight. As for your arms, when i was younger i trained these every day (DIDNT KNOW BETTER) but just train them once a week as the other exercises also train the arms

19-01-2005, 06:12 PM	#4 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	Thanks, I'm not sure on all those exercises. What are.. SLDL? Skullcrsuhers? Deadlifts? Cheers.

19-01-2005, 06:32 PM	#5 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	http://www.exrx.net/WeightExercises/...gDeadlift.html http://www.exrx.net/WeightExercises/...ingTriExt.html http://www.exrx.net/WeightExercises/...BDeadlift.html

19-01-2005, 06:35 PM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	Scull crushers. Click here. Dead lift. Click here. Straight leg deadlifts are just that.

19-01-2005, 08:18 PM	#7 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	The biggest mistake i see with young beginners is that they think "right i want to put on some muscle and go in the gym for about 4 hours do every exercise possible" then they wonder why nothing is changing? the best advice for a beginner is to take your time, slowly edge your way into it. dont go staright in there thinking your Arnie or something cause you will you just do more harm than good. Its hard for beginners to hear but "less is more" in this sport. Make sure your exercises are all controlled and the form is most important over the weights you are lifting at this stage! Split up your training into the different muscle groups and put them into a training plan that works for you. We can all suggest different plans for you but we are all different and its all about you finding what works best for you. For example my routine might that work for other members on this site. Bodybuilding is an individual sport so find what workks well for you. Also for your goals your diet is as or possibly more important than the training. Most beginners dont even consider their diet! Also dont forget rest, very important for a beginner to get go recovery when starting on the weights! Hope this helps

19-01-2005, 11:04 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	You are 6 2" and hope to be 154lbs? Thats pretty thin for your height. Im like 5'6" and @ 154 lbs, I look like im gonna die. If you dont mind me asking how come so thin?

20-01-2005, 12:21 AM	#9 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	Just naturally thin. Not extremely underweight like my height suggests. I have body fat of 13-14% so i'm not guna die any time soon. Guna take some pics I think so I can look for progress and show you guys you can just about see me from the side ;) lol

20-01-2005, 03:54 AM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Picks would be good. Remember a picture is worth a thousand words! Now 12% bodyfat is quite respectable and healthy, im probably double that