Help a beginner bodybuilder with training split ALL INPUT APPRECIATED!

[arnoldismyhero]

I am in my early 20's and I have been weight training since 15. I consider myself a beginner compared to many people on this board, but comparing to the average gym goer, I am alright. I recently took up lifting much more seriously and as the time went on, my current workout became obsolete. This is a new workout I came up with, and it would be a great help to hear what's good about it, and definitely what's bad about it. All input appreciated.




Day 1: Triceps, deltoids, upper back

1.Clean and Press (Full movement)
2.Pull-ups
3.Close grip bench press
4.Upright rows
5.Tricep pushdown/Skull Crushers SS
6.Reverse flyes/ Seated rows SS
7.Lateral raises/Overhead tricep machine extensions SS

Day 2: Abs, Legs

1.Leg press or squats (Smith) or overhead squat
2.Decline bench crunch
3.Stiff-legged deadlifts
4.Hanging leg raise
5.Seated calf raise
6.Leg extensions
7.Ab machine

Day 3: Chest, biceps, forearms

1.Incline barbell bench
2.Chin-ups
3.Flat dumbbell bench
4.Forearm curls/Barbell curls SS
5.Crossover/push-ups SS
6.Concentration curls/Seated hammer curls SS



Extended rest only for first exercises – Keep rep range at 8 or above – Weight training is about form and weight, not weight and weight – Have plenty of water – No talking – Do not train 2 days in a row – Have protein shake immediately after workout – Watch for tendencies to ease or improperly modify workout – Take energy supplement prior if needed – 3 seconds down, 1 second stretch, 2 seconds up, 1 second squeeze – 100% of physical, not mental failure – 1 to 2 work sets – Before first exercise per muscle group, do 2-3 warm-ups

 

[tkav1980]

simplify it. dont over think it. come up with something where the volume is low enough to hit every muscle 2 times every 8-10 days. imo thats the best way to get maximum growth. oh and get rid of the supersets.

 

[bigguns078]

What are your goals (bulking, dieting, etc.) And what is your diet like??

 

[thebaron1]

I am in my early 20's and I have been weight training since 15. I consider myself a beginner compared to many people on this board, but comparing to the average gym goer, I am alright. I recently took up lifting much more seriously and as the time went on, my current workout became obsolete. This is a new workout I came up with, and it would be a great help to hear what's good about it, and definitely what's bad about it. All input appreciated.




Day 1: Triceps, deltoids, upper back

1.Clean and Press (Full movement)
2.Pull-ups
3.Close grip bench press
4.Upright rows
5.Tricep pushdown/Skull Crushers SS
6.Reverse flyes/ Seated rows SS
7.Lateral raises/Overhead tricep machine extensions SS

Day 2: Abs, Legs

1.Leg press or squats (Smith) or overhead squat
2.Decline bench crunch
3.Stiff-legged deadlifts
4.Hanging leg raise
5.Seated calf raise
6.Leg extensions
7.Ab machine

Day 3: Chest, biceps, forearms

1.Incline barbell bench
2.Chin-ups
3.Flat dumbbell bench
4.Forearm curls/Barbell curls SS
5.Crossover/push-ups SS
6.Concentration curls/Seated hammer curls SS



Extended rest only for first exercises – Keep rep range at 8 or above – Weight training is about form and weight, not weight and weight – Have plenty of water – No talking – Do not train 2 days in a row – Have protein shake immediately after workout – Watch for tendencies to ease or improperly modify workout – Take energy supplement prior if needed – 3 seconds down, 1 second stretch, 2 seconds up, 1 second squeeze – 100% of physical, not mental failure – 1 to 2 work sets – Before first exercise per muscle group, do 2-3 warm-ups

bro supersets are meant to be for working APPOSING muscle groups....tris and bis ....chest and back....not biceps and forearms.....

 

[Mash1]

bro supersets are meant to be for working APPOSING muscle groups....tris and bis ....chest and back....not biceps and forearms.....

Yeah agreed. Also, I suggest you do Big A's growth principles for beginners found in the beginner's forum. Also, if your training for mass I say keep your reps BELOW 8 not above, but take every working set to failure, don't say 4 reps, say til failure but below 8.

 

[Mash1]

Also don't lock out on any exercise, that's just asking for joint problems.

 

[drob29]

..... Also, if your training for mass I say keep your reps BELOW 8 not above, but take every working set to failure, don't say 4 reps, say til failure but below 8.

The key to building mass is to always challenge the targeted muscle group in a different way. One week, keep your reps below 8. The next use full ROM slow reps with lighter weight (60% of what you used the previous week, + or -), doing a full muscle contraction at the top of each rep. A set done like this properly hurts (in a good way).

By always challenging your muscles and forcing them not to adapt to one way of lifting (under 8 reps per set, for example) you provide your muscles a path to achieve the greatest potential. If you always keep doing the same thing your body adapts and growth stops.

 

[arnoldismyhero]

What are your goals (bulking, dieting, etc.) And what is your diet like??

I am doing a lean bulk. No cardio. Low fat, 95% whole foods, each meal would include carbs and protein

I am also on test/EQ, i should have mentioned that.



So supersets are no good?

 

[arnoldismyhero]

Also don't lock out on any exercise, that's just asking for joint problems.

Lol, definetely not,my bench press is in the mid 300's. lockout would be suicide

 

[arnoldismyhero]

I am looking for mass. i have the anabolic side in check test750/eq400. diet is 4000-4500, heavy on the protein. i am looking to modify this workout to come up with something efficient, not just a million reps. so i guess it would be the best to comment on specific things in this workout.

 

[tkav1980]

Hire Phil Hernon!!!!!!!!!!!!!!!!!!!!!!!!! itll be the best $250 youll ever spend

 

[Mash1]

The key to building mass is to always challenge the targeted muscle group in a different way. One week, keep your reps below 8. The next use full ROM slow reps with lighter weight (60% of what you used the previous week, + or -), doing a full muscle contraction at the top of each rep. A set done like this properly hurts (in a good way).

By always challenging your muscles and forcing them not to adapt to one way of lifting (under 8 reps per set, for example) you provide your muscles a path to achieve the greatest potential. If you always keep doing the same thing your body adapts and growth stops.

Add weight every workout, problem solved. Your overthinking things WAY too much. I feel that you should NOT change the way you workout EVERY week. You can't really track progress this way OR see if a program is working.

 

[drob29]

Add weight every workout, problem solved. Your overthinking things WAY too much. I feel that you should NOT change the way you workout EVERY week. You can't really track progress this way OR see if a program is working.

Well, since you are just an 18 years old kid, just beginning bodybuilding, and have never run a cycle (a good choice by the way) and I am 45 years old, have been lifting "for real" since you were 6 years old, I don't believe I am "overthinking things WAY to much".

What I can tell you is that in my experience, if you dont change the way you lift, either through different motions or weight/rep variations you wont grow. I know this because for a long time, I didnt grow, and when I took anothers advice and did things different I did grow.

What I can also tell you mash is that reading Big A's growth principals, and having an understanding of what that means (enough to post and sound like you know what your tralking about) is one thing. There are many boards chock full of "experts" of lifting, diet, bodybuilding, and AAS.

But IMO it's having an understanding of lifting, diet, and bodybuilding coupled with the experience of actually doing it, for an extended time that gives older or more experienced members a leg up on those who have not really done much except post and read for a month. Since your new here, possibly that fact has escaped your grasp, or because you feel popular and well liked, that your feeling confident enough to offer advice like you did in this thread.

You would be better off by posting about your actual experience rather than reposting what you have read. This isn't bodybuilding.com.

One more thing, I have made the mistake before of being sucked into some cyber battle and it won't happen here. It sucks when you get your ass handed to you (I know I have had mine handed to me, it's all part of learnig ). As an 18 year old pre med student, your a smart guy, just smarten up.

 

[tkav1980]

arnold read this first. drob i think you would like this article as well. its a good read. then arnold read big a's sticky, then find an article on here called a story for ya that lats posted. after that youll have a better understanding of what to build your program around. but like i said you best bet would be to let a pro take out all the guess work for you.
http://www.professionalmuscle.com/forums/showthread.php?t=40501&highlight=muscles+grow

 

[drob29]

arnold read this first. drob i think you would like this article as well. its a good read. then arnold read big a's sticky, then find an article on here called a story for ya that lats posted. after that youll have a better understanding of what to build your program around. but like i said you best bet would be to let a pro take out all the guess work for you.
http://www.professionalmuscle.com/forums/showthread.php?t=40501&highlight=muscles+grow

great link bro. Thanks..

 

[ojs]

Well, since you are just an 18 years old kid, just beginning bodybuilding, and have never run a cycle (a good choice by the way) and I am 45 years old, have been lifting "for real" since you were 6 years old, I don't believe I am "overthinking things WAY to much".

What I can tell you is that in my experience, if you dont change the way you lift, either through different motions or weight/rep variations you wont grow. I know this because for a long time, I didnt grow, and when I took anothers advice and did things different I did grow.

What I can also tell you mash is that reading Big A's growth principals, and having an understanding of what that means (enough to post and sound like you know what your tralking about) is one thing. There are many boards chock full of "experts" of lifting, diet, bodybuilding, and AAS.

But IMO it's having an understanding of lifting, diet, and bodybuilding coupled with the experience of actually doing it, for an extended time that gives older or more experienced members a leg up on those who have not really done much except post and read for a month. Since your new here, possibly that fact has escaped your grasp, or because you feel popular and well liked, that your feeling confident enough to offer advice like you did in this thread.

You would be better off by posting about your actual experience rather than reposting what you have read. This isn't bodybuilding.com.

One more thing, I have made the mistake before of being sucked into some cyber battle and it won't happen here. It sucks when you get your ass handed to you (I know I have had mine handed to me, it's all part of learnig ). As an 18 year old pre med student, your a smart guy, just smarten up.

Grasshopper Drob, while you're only 45 and well on your way to becoming a very experienced lifter, I guess I could accurately say I've been lifting since you were only 5 and have experienced much of what you will be experiencing in the next 10-11 years.

And even so, I agree with everything you've said so far. So I can say with confidence that you have been learning well while on your journey. But I'm still waiting patiently, as us older ones do so well, for you to give me the opportunity to hand you your ass. ...in a nice way of course. Love and kisses from Grandpa.

 

[bigguns078]

To add muscle.. You need to eat enough protein to repair your damaged muscle and you need to progressively get stronger so your body adapts and builds more muscle... From personal experience.. A low volume heavy weight workout does the job best: (like DC training, Dorian Yates, Phil Hernon) The key to this is that you don't tax the shit out of your cns and you are able to recover quicker.. SO you can train more often... Getting ur protein in is a must.. Carbs and fats are gravy.. Eat fruits and veggies and complex carbs to stay healthy.. Stick with the same workout plan till you stop progressing.. Then think about switching things up...

 

[Mash1]

Well, since you are just an 18 years old kid, just beginning bodybuilding, and have never run a cycle (a good choice by the way) and I am 45 years old, have been lifting "for real" since you were 6 years old, I don't believe I am "overthinking things WAY to much".

What I can tell you is that in my experience, if you dont change the way you lift, either through different motions or weight/rep variations you wont grow. I know this because for a long time, I didnt grow, and when I took anothers advice and did things different I did grow.
What I can also tell you mash is that reading Big A's growth principals, and having an understanding of what that means (enough to post and sound like you know what your tralking about) is one thing. There are many boards chock full of "experts" of lifting, diet, bodybuilding, and AAS.

But IMO it's having an understanding of lifting, diet, and bodybuilding coupled with the experience of actually doing it, for an extended time that gives older or more experienced members a leg up on those who have not really done much except post and read for a month. Since your new here, possibly that fact has escaped your grasp, or because you feel popular and well liked, that your feeling confident enough to offer advice like you did in this thread.

You would be better off by posting about your actual experience rather than reposting what you have read. This isn't bodybuilding.com.

One more thing, I have made the mistake before of being sucked into some cyber battle and it won't happen here. It sucks when you get your ass handed to you (I know I have had mine handed to me, it's all part of learnig ). As an 18 year old pre med student, your a smart guy, just smarten up.

I complete respect ANYbody's sensible opinion on something and will always take note of it and remember it, but if you want to call me out as a kid that's just spouting my mouth, that's ridiculous. I think my suggestion was a GREAT idea as that program should be a staple workout for beginners.

I'm personally not trying to start a cyber battle either, but seriously dude, if your going to be mature about something, don't go taking offense to somebody giving you free advice. If you disagree just disregard it. What's the point in calling me out and making yourself look silly? I still have the utmost respect for you not only as a fellow bodybuilder but as someone that is older than me and how I was raised was to respect my elders. So don't take this post offensively PLEASE.

Maybe you should read what you posted that I bolded above.....just because someone's younger, older, whatever, it wouldn't hurt to at least just take it in. As I stated, I will listen to anybody, so why can't you just respect that and do the same?

I guess opinions coming from the FUTURE of your country and world just aren't worth listening to these days.

 

[drob29]

(I said I wouldn't but since he publicly insulted me I will, every time. I apologize to everyone on the board right out of the gate and I will not post in this thread or debate this further.)

Well I'm not trying to sound like an immature "kid" but with 12 years of training under your belt, I would expect alot better pic than what you have posted in your sig if you have things figured out so well...

really? you failed. You sound like an immature kid. And you know what mash? I look damn good, pretty much just how I want to look minus a little more cut but I am working on it.... But dont insult me again you fuckin little twit....I have been a member here for a while and take this seriously. No, I'm not the biggest guy here, nor do I want to be. I have worked long and hard, many years without AAS, and I feel I am well built and I like the way I look. Like I said I am just about where I want to be.

DO NOT insult me like that again.

Considering all the advancements in bodybuilding and health in general, years of experience are starting not to mean much. With the amount of drugs available today you can take an average joe with decent genetics and have him JACKED in 2-3 years.
.

This needs to be addressed as well. Mash, there is no substitute for real life experience. Not sure where you pulled this from, but part of the PROBLEM is that many young people like yourself think

"With the amount of drugs available today you can take an average joe with decent genetics and have him JACKED in 2-3 years."

Nothing is farther from the truth mash, and that statement shows your inexperience and immaturity.

I could go on, but I won't.

mash you insulted me directly. I can honestly say in the few years I have been around the boards I dont think I have ever insulted someone's picture.

I guess opinions coming from the FUTURE of your country and world just aren't worth listening to these days.
P.S. If you wanna call my post out comparing me to bodybuilding.com, why don't you erase your "stats" in your signature as it screams that website : )

You need to grow up.

 

[aeliop]

I modified you're post

Arnold is my hero,
I modified you're original post eliminating everything that I think you should stop doing immediately and keeping things you can keep doing. That's a start. Know you're next step is finding effective, efficient excercises that will help you grow. This is where quality will trump quantity.
Step 2. Find a nutrition plan that once again will help you grow. In fairness to you and the plan you must stick to it for awhile. That means when you're buddies are beer and chicken winging it, you're not. Thats the only fair test to know how something is working. There is nothing worse then the guy who stays on plan for a few days only to blow it on the weekend. Then he goes back on for the week and then blows it etc.. Before long he says "oh that diet never worked for me I'm going to try body for life plan." This goes for the gym as well stick to a workout plan and give it a good 90 days or so with the way the plan was designed. That means if the plan says last set to failure, keep going until someone pulls the weight off of you.


drob29 - on you're picture, retake it, only this time hold you're elbows a little higher and look at you're left bicep. Compare the 2 pictures I think you will be pleased with the new one. You have pretty big traps and the head turn to the left or (right if it's more comfortable) will bring them out a little more.

I am in my early 20's and I have been weight training since 15. I consider myself a beginner compared to many people on this board, but comparing to the average gym goer, I am alright. I recently took up lifting much more seriously and as the time went on, my current workout became obsolete. This is a new workout I came up with, and it would be a great help to hear what's good about it, and definitely what's bad about it. All input appreciated.




Day 1: Triceps, deltoids, upper back

1.
2.Pull-ups
3.Close grip bench press
4.
5.
6.
7.Lateral raises

Day 2: Abs, Legs

1.squats

3.Stiff-legged deadlifts

5.Seated calf raise

7.Ab machine

Day 3: Chest, biceps, forearms

1.
2.
3.
4.Forearm curls/Barbell curls SS
5.
6.



Weight training is about form and weight, not weight and weight – Have plenty of water – – Take energy supplement prior if needed – do 2-3 warm-ups