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Total beginner - Starting from scratch. - Apr. 21 2008 15:47:55
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NeilShaw
Posts: 20
Joined: Jun. 8 2007
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Hi,
I've just taken the first steps on my road to bettering myself. For years I've been meaning to start going to the gym but always lacked the motivation. Over the past 6 Months alot has changed in my life and I finially feel motivated.
Last week I joined the local gym and bought some gym kit. Yesterday I went food shopping to get an idea of what things cost and what I can make. I'm useless in the kitchen!
I'm looking for a basic workout routine, mainly to build lean muscle with an outlook to improve my body shape and overall fitness.
Stats are:
6'4"
200lbs/91Kgs
My diet will consist of the following:
Breakfast - Porridge
Morning snack - Apple + Banana + Protein Shake 40g Protein/250ml SS milk
Lunch - Chicken 200g or Fish 150g with Rice or Pasta
Afternoon snack - Apple + Banana + Protein Shake 40g Protein/250ml SS milk
Evening meal - Chicken 200g or Fish 150g with Rice or Pasta / One day a week will be a takeaway
I've not got a workout routine yet so I'm looking for advice on a simple routine to follow.
I'm looking for a 3 day split. (Tuesday, Thursday and Saturday)
I've taken some pictures which I'll post up.
Any help at this early stage is greatly appreciated. I'd like to get a routine set so I can learn the correct form etc.
Cheers,
Neil.
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RE: Total beginner - Starting from scratch. - Apr. 21 2008 16:03:02
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Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Hi mate
Have a read of these articles, they should give you a few pointers:
http://www.muscletalk.co.uk/article-beginners-first-stop.aspx
http://www.muscletalk.co.uk/article-beginners-guide.aspx
Quite a lot of information to take on board, but well worth taking the time to read through
As for routines, there are quite a few members' routines posted up in the bodybuilding routines sub-forum - have a look through and see if there's anything you like the look of
FWIW I think a 3 day split (pull / push / legs) would be a decent choice
< Message edited by Raskolnikov -- Apr. 21 2008 16:04:39 >
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RE: Total beginner - Starting from scratch. - Apr. 21 2008 18:39:20
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Hazel
Posts: 192
Joined: Feb. 4 2007
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Welcome to MT and well done on getting the motivation to start training.
Have a look in the training correctly section and have a read of the training articles to help you.
Also if you are not that good in the kitchen, look at the recipes section as you will need to vary your food choices more and you will get some ideas of healthy recipes that are easy to prepare.
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RE: Total beginner - Starting from scratch. - Apr. 23 2008 12:25:39
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NeilShaw
Posts: 20
Joined: Jun. 8 2007
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Hows this set of workouts?
Workout 1
Hammer Press
Incline Press
Pec Deck
Barbell Curls
Hammer Curls
Workout 2
Seated Leg Press
Calf Raises
Seated Leg Curls
Shoulder Press
Front & Lat Raises
Workout 3
Lat Pull Down
Wide Grip Seated Row
Pull-Ups
Dips
Cable Pull Downs
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RE: Total beginner - Starting from scratch. - Apr. 23 2008 13:28:05
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Just something else to throw out there, but I found when I first started that a full body routine once every 2 days provided good results. I didn't have the technique to do a split plus some exercises didn't work for me. After a few months I changed to a 2 day split, working out every 2 days and everything I had learnt doing the full body workout helped.
I found when I first started, if an exercise didn't hurt or I didn't see improvements I got disheartened, but with a full body, your so busy you don't dwell on a poor set or two. Don't know what everyone else thinks, but it's what got me into it.
Dave
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RE: Total beginner - Starting from scratch. - Apr. 23 2008 23:05:20
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Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Not keen on some of the exercises in it personally, some are good, some not so great
Deadlifts and squats - very effective mass and strength builders - are conspicuous by their absence
Perhaps something like this:
PULL (tues)
Deadlift
Chin ups
Bent over rows
Barbell curls
PUSH (thurs)
Bench press
Military press
Dips
Close grip bench press
LEGS (sat)
Squats
Leg press
Stiff leg deadlift
Calf raises
Just a suggestion
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RE: Total beginner - Starting from scratch. - Apr. 24 2008 12:32:47
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NeilShaw
Posts: 20
Joined: Jun. 8 2007
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Thank for revising my routine.
Besides missing out the deadlift and squats why are some of the exercises not so good?
Reason I asked is because the plan was given to me by a personal trainer and a friend has been following it for months. We don't want to waste time by doing a routine that has flaws as such so an advice would be great.
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RE: Total beginner - Starting from scratch. - Apr. 24 2008 22:05:08
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Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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quote:
ORIGINAL: NeilShaw
Besides missing out the deadlift and squats why are some of the exercises not so good?
It's just a few of them and IMO of course
Pec dec - inferior to bench pressing and can cause shoulder problems due to the position it puts them in
Front raises - front delts get worked plenty doing bench and overhead press, so these are a bit redundant
Seated leg curls - I prefer stiff legged deadlifts as I find they hit the hamstrings harder
Not sure about why both pull ups and lat pulldowns are included, as they're variations on a theme. If pull ups are too difficult then lat pulldowns are a decent substitute, but I can't see the point of doing both, personally
Basic exercises with free weights + rest + good diet = results
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RE: Total beginner - Starting from scratch. - Apr. 25 2008 13:50:45
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Zulu3
Posts: 455
Joined: Oct. 18 2006
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Re personal trainers, in my experience, if they don't look like they train with weights, disregard their advice on weightlifting routines. Some skinny PTs know their stuff but they tend to be few and fair between.
My advice to all beginners is to master the basic "big lift" compound exercises before adding isolations etc. Once you have mastered Bench press, Squats, Military Press, Dead Lifts and Rows (and their variations) then you can add isolations. By mastered I mean perfecting form and moving up in weight for atleast 6 months. Too many beginners miss out certain compound moves such as squats because they are hard to do. Ignore this advice at your peril.
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RE: Total beginner - Starting from scratch. - Apr. 26 2008 22:14:35
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Mortimer
Posts: 754
Joined: May 16 2006
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The links provided by Raskolnikov are excellent reads. Another one thats great can be found here:
http://forum.bodybuilding.com/showthread.php?t=998224
Its a bit of a long one but covers pretty much every base for anyone from a beginner to an advanced lifter IMO. Best of luck matey and most of Enjoy.
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