Just started gym need a routine...

truechelsea78978 · 16-09-2006, 04:16 PM

right this is me, 16 and really skinney i weight jus 8stone(50kg) dont laugh please, im looking to join the gym to gain weight n build up, ive done weights in past on my arms with dumbells but now im just join the gym and i will be going everyday so how long will it take to show and will it work as im so skinny without buyin supplements and will it help me gain weight

im lookin for a routine that i can do everyday as i will be at the gym everyday and i would like to build up as fast as possible, im lookin for a routine for my whole body, pecs,legs, shoulders,arms just a total workout

please help .... can see a pic of me on the pictures forum

Squatty · 16-09-2006, 05:31 PM

Hi mate. Welcome to the forum - you've come to the right place. And nobody is going to laugh at you. Seen your pictures on the other thread and you've got a great base to work from.

I'm not sure about going to the gym everyday - you need to be careful about overtraining and burning yourself out and all the hard work you've put it will count for nothing. I suggest a five day routine, focusing on compound, mass building exercises.

Day One: Back
Day Two: Arms
Day Three: Legs
Day Four: Chest
Day Five: Shoulders

Back:
3 sets of chins
3 sets of deadlifts
3 sets of barbell rows
3 sets of lat pulldowns

Arms:
3 sets of barbell curls
3 sets of preacher curls
3 sets of dips
3 sets of rope pulldowns

Legs:
3 sets of squats
3 sets of leg presses
3 sets of stiff legged deadlifts
3 sets of leg curls
3 sets of calf raises

Chest:
3 sets of flat barbell bench press
3 sets of incline dumbbell press
3 sets of flyes (or pec deck)

Shoulders:
3 sets of military presses
3 sets of side lateral raises
3 sets of front lateral raises
3 sets of rear lateral raises

Include some ab work in there a couple of times a week.

This is just a suggestion mate and I'm sure other members will come up with their own ideas. If I were you I'd try different routines out for a couple of months and see what you like best and what works best for you.

Now, the other big deal is your diet. You could be doing all the training in the world but you wont grow if you're not getting enough of the right foods down you.

Post a thread on the diet forum, giving details of what your current daily diet is like and you'll get some good input from the lads

Good luck - you've chosen a great sport

**LeeB** · 17-09-2006, 04:48 PM

dont train every day mate... youll burn out in 3 days... have 1 day training and 1 day off the gym.... at least for the first month!

thats a good routine squatty has suggested!

streetlife · 13-10-2006, 10:11 AM

Nice one sqautty im going to start that routine too.

Ali M · 13-10-2006, 12:21 PM

Personally as a beginner i have to disagree with what Squatty has recommended. your doing 12 sets on shoulders, back. Its just too much even for an advanced bodybuilder, the days of volume training have gone. Mate keep it simple and stick to 5 sets per body part for Back, chest, Shoulders, Legs, and 3 sets for bi's and tri's. Go as heavy as possible for 5 sets and you will see growth, if you go for 12 sets you may be in the gym a long time and be bordering on overtraining which means you will not grow.

Monday (chest - bi's) Wed (Legs - shoulders) Fri (Back - Tri's) plenty of time off here to grow. rememeber the body will only grow with time off and plenty of sleep.

Your rep range should be between 8 and 10 apart from legs which should be 20 plus, burn them out.

Good luck, its a shame your a chelsea fan as i could of helped you more. Still ill be feeling even more sorry for you at the end of the season when you win duckall.

16-09-2006, 04:16 PM	#1 (permalink)
truechelsea78978 Under Construction Join Date: Sep 2006 Posts: 5 Rep Power:	Just started gym need a routine... right this is me, 16 and really skinney i weight jus 8stone(50kg) dont laugh please, im looking to join the gym to gain weight n build up, ive done weights in past on my arms with dumbells but now im just join the gym and i will be going everyday so how long will it take to show and will it work as im so skinny without buyin supplements and will it help me gain weight im lookin for a routine that i can do everyday as i will be at the gym everyday and i would like to build up as fast as possible, im lookin for a routine for my whole body, pecs,legs, shoulders,arms just a total workout please help .... can see a pic of me on the pictures forum

17-09-2006, 04:48 PM	#3 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,935 Rep Power:	dont train every day mate... youll burn out in 3 days... have 1 day training and 1 day off the gym.... at least for the first month! thats a good routine squatty has suggested! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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16-09-2006, 05:31 PM	#2 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Hi mate. Welcome to the forum - you've come to the right place. And nobody is going to laugh at you. Seen your pictures on the other thread and you've got a great base to work from. I'm not sure about going to the gym everyday - you need to be careful about overtraining and burning yourself out and all the hard work you've put it will count for nothing. I suggest a five day routine, focusing on compound, mass building exercises. Day One: Back Day Two: Arms Day Three: Legs Day Four: Chest Day Five: Shoulders Back: 3 sets of chins 3 sets of deadlifts 3 sets of barbell rows 3 sets of lat pulldowns Arms: 3 sets of barbell curls 3 sets of preacher curls 3 sets of dips 3 sets of rope pulldowns Legs: 3 sets of squats 3 sets of leg presses 3 sets of stiff legged deadlifts 3 sets of leg curls 3 sets of calf raises Chest: 3 sets of flat barbell bench press 3 sets of incline dumbbell press 3 sets of flyes (or pec deck) Shoulders: 3 sets of military presses 3 sets of side lateral raises 3 sets of front lateral raises 3 sets of rear lateral raises Include some ab work in there a couple of times a week. This is just a suggestion mate and I'm sure other members will come up with their own ideas. If I were you I'd try different routines out for a couple of months and see what you like best and what works best for you. Now, the other big deal is your diet. You could be doing all the training in the world but you wont grow if you're not getting enough of the right foods down you. Post a thread on the diet forum, giving details of what your current daily diet is like and you'll get some good input from the lads Good luck - you've chosen a great sport

13-10-2006, 10:11 AM	#4 (permalink)
streetlife Under Construction Join Date: Sep 2006 Posts: 40 Rep Power:	Nice one sqautty im going to start that routine too.

13-10-2006, 12:21 PM	#5 (permalink)
Ali M Banned Legend Join Date: Aug 2006 Location: Staffordshire Posts: 899 Rep Power:	Personally as a beginner i have to disagree with what Squatty has recommended. your doing 12 sets on shoulders, back. Its just too much even for an advanced bodybuilder, the days of volume training have gone. Mate keep it simple and stick to 5 sets per body part for Back, chest, Shoulders, Legs, and 3 sets for bi's and tri's. Go as heavy as possible for 5 sets and you will see growth, if you go for 12 sets you may be in the gym a long time and be bordering on overtraining which means you will not grow. Monday (chest - bi's) Wed (Legs - shoulders) Fri (Back - Tri's) plenty of time off here to grow. rememeber the body will only grow with time off and plenty of sleep. Your rep range should be between 8 and 10 apart from legs which should be 20 plus, burn them out. Good luck, its a shame your a chelsea fan as i could of helped you more. Still ill be feeling even more sorry for you at the end of the season when you win duckall.