Beginner schedule - Am I on track?

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2011/04/03 13:15:34 (permalink)

Beginner schedule - Am I on track?

First of all, sorry for what will most likely be a long post. I've had some decent advice all over this forum so far but I'm still unsure if I'm on track. My aim is really to gain as much muscle as possible without extravagant fat gains aswell. I'm a skinny guy of 6.2" at just under 13 stone. I keep reading about people working so hard but not realising they are doig something wrong and getting zero gains, so I  really need to check if I'm doing the right thing!
Here's my training schedule, that I took from one of the sticky threads in this beginner forum, thanks to whoever wrote it by the way!
SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure) (I can't really manage weighted dips. I can hardly manage normal dips, but I do my best and get 1-2 for each set. )
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
Supposed to be overhead cable presses, but I replace it with 3 set weighted push ups 6-8 reps due to lack of equipment.

SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins or Lat pulldowns 3 sets 6-8 reps (last set to fail)
  Dumbbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

REST & Cardio. Swimming, sometimes before breakfast, about 30 mins, 30 lengths roughly.

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Dumbell Shrugs 5 sets 6-8 reps

REST & Cardio. 30 mins 30 lenghts.

THURSDAY - Legs & Abs
5 min warm-up
Dumbbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises (link shows seated) 4 sets 8-10 reps (last set to fail)
Weighted crunches 3 set 6-8 reps
hanging leg raises. Again, can't manage many, so about 1-2 reps for 3 sets.
Dumbell side bends 3 sets 6-8 reps

REST & Cardio. 30 mins 30 lengths
And here's my diet for an average day:
8am: 1 scoop whey (21g protein) in 200ml milk, porridge and cocopops. Glass of orange juice, fish oil cap and vitamin tablet.
11am: Ham and cheese sandwiches with brown bread, handfuls of peanuts, plenty of grapes.
1:30pm: Two slices fruit bread, banana,  lump of cheese.
5pm: Porridge and cocopops, glass milk + egg whisked into it
6pm: TRAIN. Scoop of whey in milk after training (either swimming or weights.)
7pm: Meat - chicken, beef, lamb, differs from day to day - broccoli, green beans, roast potatoes. Healthy serving of all.
10pm: Ham wrap, glass of milk with 1/3 tub of quark and maybe an egg whisked in too.
11pm: Go to bed
I am drinking water throughout the day, never have junk food and sweet things (ie chocolate) and alcohol, barely ever. I have only been with this training schedule for two weeks or so, but have been swimming for months and eating similarly to this for about the same time. I got my whey yesterday so added plenty of protein to my diet very recently! Now for the questions I guess.
Am I doing it right?
What should I add/take away?
How long would it be until I begin to see proper gains?
Will I need to 'cut' after I have gained mass or will my bf still be at a reasonable level?
If you are still with me then thanks for reading. Any response, helpful advice or constructive criticism is greatly appreciated. Cheers guys.

3 Replies Related Threads

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    Re:Beginner schedule - Am I on track? 2011/04/05 15:58:10 (permalink)
    No-one? :o
    vince red
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    Re:Beginner schedule - Am I on track? 2011/04/05 19:53:28 (permalink)
    For a complete beginner it's not terrible, though I'm not a fan of your routine. It might be okay to get you going for 4-6 weeks but you will make better gains on either a full body 2 day routine or a push/pull/legs one.
    You will get better gains concentrating on the big compound lifts, bench, squat, deads, chins etc.
    As for your diet, your on the right lines but it needs tweaked, I don't see nerly enough protein in the first half of the day, remember that its when you rest that you grow with the aid of your nutrition. Your gains will only be as good as what you eat providing your training is right.
    Post your diet in the nutrition section and you will get better responses.
    As for "will I need to cut" yes you probably will have to cut when you have bulked. Though bear in mind that fat gains shouldn't be excessive and you may bulk for 3 or 4 years before cutting. I have been on a slow clean bulk for about 2 years now and don't intend to cut until next year, in that time I have gained 2 stone. You can add bulk quite quickly but in my opinion it takes time to build quality mass as a natuaral trainer.
    If you split your posts down a bit you will get better responses mate
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    Re:Beginner schedule - Am I on track? 2011/04/06 13:00:48 (permalink)
    Awesome man, sound advice. Trouble is, I only really have my dumbbells to work with (which I know is not ideal in the slightest.) I've been trying to get access to a local gym so I can work on barbell squats, deadlifts, bench etc.
    Does anyone know any suitable/beginner full body 2 day routines or push/pull/legs routines?
    Again cheers for the comprehensive advice.
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