Racer's Lounge - Some Advice on my workout plan?

Well first off I am 5'10 140 lbs. and I want to get a little bit stronger and bigger than I am. We lift in gym class but that isnt nearly enough because its only twice a week. I want to focus on chest and arms and do chest, day off, arms, day off, chest, day off etc. and I will also be taking 100% Whey in hopes of it helping build muscle/weight. So this is what I have planned, please let me know if what I need to fix or add or whatever.

CHEST:
Bench- 3 sets of 4-6 of a high weight or 3 sets of 8 lower weight???
Incline Bench 3 sets of 4-6 of a high weight or 3 sets of 8 lower weight???
I will also do an exercise using dumbells but I forget the name- 3 sets of 8

ARMS:
Dumbells(you have your elbow inside your leg while sittign on a bench)- 3 sets of 8
Triceps- 3 sets of 8
Bar Curl- 3 sets of 8
Forearms- 3 sets of 8


I appreciate the help.

First off, your diet is 85% of your gains. From your stats, you seem like a pretty skinny guy. You need to be eating 5 to 7 meals a day. Eat something every 2.5 to 3 hrs. If you wait until your stomach growls you have waited to long, even if you dont have something healthy to eat, eat something. Something is better than nothing. I understand you want to focus on your chest and arms. But Legs are very important, if you dont work out legs you will look unproportortional. Plus when you dont work out your legs you will plateau. I think with you eating more calories and working out legs you should see some increase. Here is a nice routine you can start with, work a major muscle group and a minor....Like chest and biceps(a push and a pull). If you do triceps after chest, they will be very tired and you wont have the best workout. So chest & biceps day 1....back & triceps day 2....shoulders & legs or legs by themselves day 3, then day 4 shoulders and forearms maybe. take 2 days off and start over. But you have to understand that everyone's body is different, so this may not work for you. You need to find will work for your body. You can do 3 to 4 stations for each muscle group... Alot of this is going to be trial and error and your part and asking questions. Not sure how serious you want to get or how big you want to be.

as far as the sets....i wouldnt go under 3 reps very often, thats when injury occurs. I would go reps of 8 to 12 for a month. Then the next month go 4 to 8 reps. You should change up ur workout every month or so, if you dont ur body gets used to the workout and stops growing and adapting.

^^that helps out alot. Im thinking of doing legs, abs etc. during gym class and then chest arms etc. at home with my bench set and dumbbells. I don't want to be jacked I just want to have bigger arms and look bigger and better when I have my shirt off etc. I'm quite defined but I'm not big at all which is what I'm shooting for.

Ok, after looking at my exercise guide this is what I have decided on doing:

CHEST: Bench Press, Incline Press, Dumbbell Fly
BICEPS: Concentration Curl, Reverse Curl, Preacher Curl, French Press
TRICEPS: French Press
SHOULDERS: Military Press, Upright Row, Bent Over Row

I just need to organize that into what to do each day and how often?

You need serious help. You're doing the retarded beach body routine. How many days can you work out a week? Do you have all the equipment you need? You need to be hitting the largest muscle groups with the compound lifts. Don't even bother with biceps right now. Think powerlifting. bench, deadlift, squat, military press, rows, shrugs, pullups, pulldowns...those are the exercises you need to get big fast. Your bicep curls aren't going to help you put up the big weights. Your biceps are going to hurt anyway once you start doing heavy rows and deadlifts. I recommend an upper, lower, off, upper, lower, off, off schedule. Each day pick 4 exercises. Build your routine around your compound lifts. Your first day should be structured around bench/chest, 2nd day squats/legs, 4th day military press/shoulders, 5th day deadlifts. These are the exercises you need to do first. If you don't work legs now, you're going to look stupid later when you try to curl 120 and your legs are shaking.


Hypertrophy and strength program...first week do all your exercises 3 sets 12 reps. Next week 3 x 10, then 3 x 8, 4 x 6, 5 x 5, 6 x 4. Once you've finished 6 x 4, go back to 3 x 12 and see how light those weights you started with really feel.

Mine, to give you an idea. I prefer to mix it up and do chest and shoulders together, then legs and deadlifts together. I don't concentrate so hard on each individual muscle, but I'm hitting them twice as often this way.

Upper Day 1:
- Bench Press
- Military Press
- upright rows
- shrug
- preacher curl

Lower Day 1:
- Deadlift
- Front Squat
- Goodmorning
- leg curl

Upper Day 2:
- decline Bench
- arnold press
- bent row
- skull crushers

Lower Day 2:
- squat
- straight leg deadlift
- leg extension
- calf raise

You need serious help. You're doing the retarded beach body routine. How many days can you work out a week? Do you have all the equipment you need? You need to be hitting the largest muscle groups with the compound lifts. Don't even bother with biceps right now. Think powerlifting. bench, deadlift, squat, military press, rows, shrugs, pullups, pulldowns...those are the exercises you need to get big fast. Your bicep curls aren't going to help you put up the big weights. Your biceps are going to hurt anyway once you start doing heavy rows and deadlifts. I recommend an upper, lower, off, upper, lower, off, off schedule. Each day pick 4 exercises. Build your routine around your compound lifts. Your first day should be structured around bench/chest, 2nd day squats/legs, 4th day military press/shoulders, 5th day deadlifts. These are the exercises you need to do first. If you don't work legs now, you're going to look stupid later when you try to curl 120 and your legs are shaking.


Hypertrophy and strength program...first week do all your exercises 3 sets 12 reps. Next week 3 x 10, then 3 x 8, 4 x 6, 5 x 5, 6 x 4. Once you've finished 6 x 4, go back to 3 x 12 and see how light those weights you started with really feel.

I can lift anyday of the week I just need to get it done between the time I get home from school and go to work which isn't an issue. The equipment I have is a bench with olympic bar and weights, it also has an attachment for several leg exercises etc. I also have dumbells. I have no one that can spot me which stinks so I can't really do soem exercises such as squating. I like what you put there as a strength program that looks like it would work well.

My one friend recommended me to do chest then day off then arms then day off etc. etc. I guess that is worthless?

It's definitely a proven routine. With the spotting...you don't have to worry about that so much when you're starting out. You want to start light and concentrate on your form. Check out exrx.net, do some reading and watch the exercise animations. You need to get the form perfect before you start going heavy, or you'll end up hurt. With the 3x12, everything will be pretty light, probably less than 50% of your max, so it's easy to learn with. For your time limit, you should be able to complete all the exercises in an hour. After you finish a set, wait until your heart and breathing rate drops to normal, then go again. Once you get to the 6x4, maximum strength is the goal and you can wait a bit longer. As you go from week to week, add a bit of weight. It's all trial and error, but you'll figure it out. Also, keep a journal so you know what kind of pounds you're putting up. Going from week to week and forgetting what you did last week isn't going to help. You want to always be adding weight and see progress. Hope this helps, feel free to PM me if you need help with anything.

It's definitely a proven routine. With the spotting...you don't have to worry about that so much when you're starting out. You want to start light and concentrate on your form. Check out exrx.net, do some reading and watch the exercise animations. You need to get the form perfect before you start going heavy, or you'll end up hurt. With the 3x12, everything will be pretty light, probably less than 50% of your max, so it's easy to learn with. For your time limit, you should be able to complete all the exercises in an hour. After you finish a set, wait until your heart and breathing rate drops to normal, then go again. Once you get to the 6x4, maximum strength is the goal and you can wait a bit longer. As you go from week to week, add a bit of weight. It's all trial and error, but you'll figure it out. Also, keep a journal so you know what kind of pounds you're putting up. Going from week to week and forgetting what you did last week isn't going to help. You want to always be adding weight and see progress. Hope this helps, feel free to PM me if you need help with anything.
thanks alot for the help I really appreciate it.

What are your stats?? How much time to do spend in the gym everyday on your current schedule??
Mine, to give you an idea. I prefer to mix it up and do chest and shoulders together, then legs and deadlifts together. I don't concentrate so hard on each individual muscle, but I'm hitting them twice as often this way.

Upper Day 1:
- Bench Press
- Military Press
- upright rows
- shrug
- preacher curl

Lower Day 1:
- Deadlift
- Front Squat
- Goodmorning
- leg curl

Upper Day 2:
- decline Bench
- arnold press
- bent row
- skull crushers

Lower Day 2:
- squat
- straight leg deadlift
- leg extension
- calf raise

Hour to an hour and a half at max. I'm a little guy, 5'7" 195 lbs, max bench 335, deadlift 400, squat 400...I haven't tried to max anything else so that's all I know. No drugs, just a ton of food and sleep...and about as big as I can get at the moment.

Jim TA has offered some more good info. One other thing you need to ask yourself is if your going a powerlifter's route or more of a body builder?? Like I said everyone is different and is going to things differently. Different lifts, reps, styles are effected by the route you choose. I think for right now you should just start out basic and work into it without getting overloaded. Just remember form over weight...ALWAYS!!!

^^ yea I have to make sure I got the form down.Mine, to give you an idea. I prefer to mix it up and do chest and shoulders together, then legs and deadlifts together. I don't concentrate so hard on each individual muscle, but I'm hitting them twice as often this way.

Upper Day 1:
- Bench Press
- Military Press
- upright rows
- shrug
- preacher curl

Lower Day 1:
- Deadlift
- Front Squat
- Goodmorning
- leg curl

Upper Day 2:
- decline Bench
- arnold press
- bent row
- skull crushers

Lower Day 2:
- squat
- straight leg deadlift
- leg extension
- calf raise
Say i followed this but maybe changing or deleting a thing or two...would I take off for day 3 then on day 4 and 5 repeat then have day 6 and 7 off? Craackker is maybe right I should maybe start out simpler and then ease into more stuff, Im still undecided what to do.

i go 5 to 6 days with 1 day to 2 days off. I like to put 5 days of rest between each muscle group. But thats what works for me, but I have a totally different style then what Jim TA has shown you. I do more of a bodybuilder workout, I work one group for a hour.

Monday-chest
tuesday-back
weds-triceps
thurs-biceps
fri-shoulders
sat-legs

Thats what I like, but like I said, that doesnt mean that will work for everyone. I am more worried about the my look & size then how much weight I can push.
i hope this helps

i go 5 to 6 days with 1 day to 2 days off. I like to put 5 days of rest between each muscle group. But thats what works for me, but I have a totally different style then what Jim TA has shown you. I do more of a bodybuilder workout, I work one group for a hour.

Monday-chest
tuesday-back
weds-triceps
thurs-biceps
fri-shoulders
sat-legs

Thats what I like, but like I said, that doesnt mean that will work for everyone. I am more worried about the my look & size then how much weight I can push.
i hope this helps
Coudl you please tell me what exercises you do for each of those days. I am also more worried about my look and size then how much weight I can push.

You can change it around, just keep the upper and lower groups separated...sending you a PM with a routine.

Don't worry about your look, strength and size are directly related. Increase strength and you build size...build size and you should be increasing strength. You won't have one without the other.

Ya I can post some up 2morrow. I have to leave work now. Jim TA is right about the size and look coming from lifting heavy. But the more concentrated workouts will give you a better look than the powerlifting route. Obviously they do work, but to get a certain look in your biceps is only going to happen from concentrated workouts.

Coudl you please tell me what exercises you do for each of those days. I am also more worried about my look and size then how much weight I can push.

this is going to sound stupid but try getting something like "weight lifting for Dummies'. I bought The Complete Idiots guide to Weight Lifting at Barnes and Noble for $20. I know it sounds cheesy, but it gives you the basics...which it looks like what you are looking for. It outlines a dozen exercies you can do for each muscles group, and goes over diet and routine as well. For any novice weightlifter, the form and technique are most importnat so you dont hurt anything- I would definetly suggest getting a book with illustrated examples/photos so you ensure you are doing evrything right and are getting the maximum benefit form what you put in.

Others may say you dont need it, I found it very helpful.

^^yea that may be a good idea for me to pick that book up.

This is what I'm into now. Works great and doesn't take long. If you try it...don't start out to fast or you will never last. :barf:

www.crossfit.com

Now that $hit is the devil.

I want to focus on chest and arms and do chest, day off, arms, day off, chest, day off etc.

NO! *Smack*

You will look disproportional, and not only that but it is a good way to cause injury. Just because you are not doing an excercise that emphasizes a muscle doesn't mean that that muscle does not come into play. Muscles work together and stablilize each other.

MANY people overtrain their arms and a lot of people over-train period. Muscle gain does NOT occur durring your workout, it occurs durring recovery. Durring your workout, microscopic tears are made in your muscles which will be replaced durring recovery. Recovery mostly takes place durring night which is why plentiful sleep is imperative.

A lot of people hit plateau's with their arms because they are over-training them and their arms are not recieving enough recovery. They will often cut down to blasting their arms out once a weak and see big gains.

But most importantly train ALL your muscles! I had back problems because when I first started lifting I worked out my chest so hard and never did my back. It also caused my shoulders to be hunched and rounded forwards when I was in a relaxed position and my posture to be awful.

NO! *Smack*

You will look disproportional, and not only that but it is a good way to cause injury. Just because you are not doing an excercise that emphasizes a muscle doesn't mean that that muscle does not come into play. Muscles work together and stablilize each other.

MANY people overtrain their arms and a lot of people over-train period. Muscle gain does NOT occur durring your workout, it occurs durring recovery. Durring your workout, microscopic tears are made in your muscles which will be replaced durring recovery. Recovery mostly takes place durring night which is why plentiful sleep is imperative.

A lot of people hit plateau's with their arms because they are over-training them and their arms are not recieving enough recovery. They will often cut down to blasting their arms out once a weak and see big gains.

But most importantly train ALL your muscles! I had back problems because when I first started lifting I worked out my chest so hard and never did my back. It also caused my shoulders to be hunched and rounded forwards when I was in a relaxed position and my posture to be awful.

I'm glad you told me. Makes sense now because the friend who told me, messed his shoulder up in the summer and its still bothering him plus his one shoulder is bigger than the other.

StealthFormula, I sent you a pm on the workout routine and some more advice. good luck bro

MANY people overtrain their arms and a lot of people over-train period. Muscle gain does NOT occur durring your workout, it occurs durring recovery. Durring your workout, microscopic tears are made in your muscles which will be replaced durring recovery. Recovery mostly takes place durring night which is why plentiful sleep is imperative.



I found out the hard way that spending 2hrs a day 5 days a week lifting isn't good for me.
I've overworked my whole body,my legs are not hurting too much but my shoulders have been aching for days.

I'm going to do cardio for the next week until I recover.I was pumped up about my gains and over did it.

I'm going to follow another plan of attack from now on.

I found out the hard way that spending 2hrs a day 5 days a week lifting isn't good for me.
I've overworked my whole body,my legs are not hurting too much but my shoulders have been aching for days.

I'm going to do cardio for the next week until I recover.I was pumped up about my gains and over did it.

I'm going to follow another plan of attack from now on.

Yeah definitely.

Really your workouts are only supposed to take an hour or less, something I need to work on myself. Most of your glycogen stores are depleted by 30 minutes anyways, so anything after that is diminishing returns.

Swimming is good for muscle recuperation if you are still sore. Just don't go too hardcore with the swimming. :)