Thread: Starting out, Need a fixed workout

Hi there

Now am just trying to get all the bits of my gym programme sorted, have and am getting some great advice from Adam and TJLee etc but need some help with my actual programme I do in the gym.

I am looking to build up my 6ft 4 frame, add some good mass, but although I 'love' the gym NOT I dont want to be there for more than an hour over 3 or 4 days. and just want to exercise the main muscle groups, not really looking to do any cardio.

Can anyone help or advise on a good starting out mass plan,

Any ideas/help appreciated

Steve

Hi Steve. I'm on a mass building workout that is working. Take a look at my blog for details of what I do etc.

Steve,

The key to success, whilst limiting your time spent in the gym will be to go back to basics. The routine should be based around compound movements in the 6-8 rep range. To then finish off you should use isolation movements. Using a large number of compound movements will encourage the greatest muscle growth.

What days do you intend to train?

I would suggest;
Mon: Chest / Tri's
Wed: Shoulders / Legs
Fri: Back / Bi's

Each session you'll start of working the Larger of the two muscles - Chest before Triceps etc. During the workout you should aim for approximately 20 'Worksets' - this does not include your warm up. Limiting yourself to 20 work sets will prevent over training.

Mon: Chest / Tri's
Bench-press (Flat): 4 sets
Dumb bell Press: 3 Sets
Dumb bell flies 3 sets

Tricep Dips: 3 sets
Tricep Rope Pull Downs: 3 sets
Over head Single Arm Tricep Extension: 3 sets

Shoulders / Legs
Smith Machine Over head press: 4 sets
Dumbell Seated Over Head Press: 3 sets
Dumb Bell Shrugs: 3 sets
Laterial Raise - Side: 3 sets

Squats: 3 sets
Leg extension: 3 sets
Lunges: 3 sets

Back / Bi’s
Dead Lift: 4 sets
Wide Arm Pull Up: 3 Sets
Bent over Dumbell Row: 3 Sets
Seated Row: 3 Sets

Barbell Curls: 3 Sets
Hammer Curls: 3 Sets
Preacher Curls: 3 Sets

Each set will be performed to 8 Reps. If you can’t do 8 slow, good reps, you have gone too heavy. It is more important at this stage to adopt good form then shift lots of heavy poundage. Only when you can perform 3 sets of 8 good reps should you consider increasing the weight. Reps should be kept to a controlled 2 seconds up, 2 seconds down philosophy.

TIP: Keep a journal with you in the gym charting how your progressing. This will stop you experimenting with weights in the later weeks trying to remember what you were pressing the week before. Effectively it will tell you what weight is best to start on now.

Remember, you'll need to amend your routine every 6-8 weeks to prevent your body plateau’ing. So, in about 6 weeks times, assess realistically where you are making strong developments in , and where you are not progressing as fast - then the next 8 week programme will address that.

What is your nutrition like?

I hope this is of help, Feel free to PM me

There's a fantastic workout called German Body Composition endorsed by strength coach Charles Poliquin. This workoput allows you to gain muscle and lose fat efficiently, whereas cardio loses fat whilst losing all that muscle you've worked so hard to achieve. If you do this properly 3 times a week, it is said that you can lose 0.5% body fat every week. Therefore, a great alternative to boring cardio!

Firstly, read the following link I have provided which explains the science behind GBC. Understanding it will aid you when performing the exercises:

http://www.trulyhuge.com/news/tips63j.htm

The basics: Split your body down into upper and lower body. Then split these down. for upper body, you have 3 main groups:
-Chest
-Back
-Shoulders

For lower body, you can split your legs down into 3 groups:
-Quadriceps
-Hamstrings
-Calves

It doesn't matter which combination you use, but one of the lower body must be mixed with one of the upper body, and you must work out all 6 muscle groups per workout.

This workout is done in supersets (always with lower body first) and all exercises must be done time under tension (so the tempo is 1 second up and 4 seconds down). Pick weights which aren't your maximum, but one which you can do 12 good reps time under tension whilst struggling on the last rep and feel the stretch. It's usually 60% of your normal maximum lift.

Rest periods are important. When starting off, keep your rest periods to 75 seconds. Bring a stopwatch to the gym with you. If you aren't strict on your rest periods, then you are wasting your time.

Back to supersets; start off with lower body, then upper body. One example of a superset would be 12 reps of deep squats immediately followed by 12 reps of dumbell shoulder press. Only after completing this can you rest for 75 seconds. After this, repeat. Do that 3-4 times before moving onto the next superset. If you work it out, it comes to 3 supersets since you are doubling up the 6 muscle groups.

Try do this 3 times a week. look up on youtube exercises you don't know the technique for and give me a call if you are confused about something. I've come up with 3 days worth of workouts. Remember, if you're not drenched, in pain, feeling sick and have a headache by the end of the workout, you simply aren't doing it properly!

Day 1:
Superset 1 (x3-4):-
-12 reps deep squats
-12 reps dumbell shoulder press
Superset 2 (x3-4):-
-12 reps straight leg deadlift
-12 reps seated row
Superset 3 (x3-4):-
12 reps calve raises
12 reps chest press

Day 2:
Superset 1 (x3-4):-
-12 reps walking lunges (12 on each direction)
-12 reps bent over row
Superset 2 (x3-4):-
-12 reps deadlift
-12 reps bench press
Superset 3 (x3-4):-
12 reps calve raises
12 reps military press

Day 3:
Superset 1 (x3-4):-
-12 reps leg press
-12 reps pullups/chin ups
Superset 2 (x3-4):-
-12 reps static lunges (12 on each side)
-12 reps dips
Superset 3 (x3-4):-
12 reps calve raises
12 reps machine shoulder press

If your're feeling ambitious, finish your workout with a set of cleans. that'll be sure to finish you off.

It's always good to monitor your body fat percentage.

Diet is also everything. CUT OUT CARBS AFTER 5PM!