Beginner looking for Size! Need lots of help!

[Steve1654]

Hey,

Dont flame me please , im a beginner and need all the help i can get!
I am aiming for Size mainly
Im doing a 3 day split

Mon - Chest/ Triceps
Wed - Biceps/ ? <-- what else shall i do?
Friday - Legs/ ? <-- what else shall i do?

Im currently on Impact whey protein shake. My diet is:

Morning: porridge with bannana
Lunch: meat sandwhich breakfast bar + bannana
Dinner: meat with potato or pasta

I train rugby tuesday and thursday.

What kind of reps shall i do? and what weights?

I currently take a 25-30 g serving of whey impact protein after my workout, what should i take before a workout? I took a shake with oats today does this help?

PLEASE CRITACISE MY PLAN AS I NEED HELP! CONSTRUCTIVE CRITACISM ONLY PLEASE

Much appreciated people x

[rash797]

Hey, I think you should read spiderdan's beginners guide, its a sticky in the beginners section. It will explain everything you need to do in terms of diet and a lifting plan..

[wh1sk3y]

Back/Biceps, Legs/Abs?
I also throw in forearms when I do biceps, and I do shoulders when I do chest and triceps.

[stronglikewood]

Back/Shoulders/Biceps
Legs/Abs

OR

Back/Biceps
Legs/Shoulders

Abs where you like

[short a**]

Look at the beginner forum stickes as there's some really good advice that will cover most your questions tbh. I would recommend stronglifts to start because until your using fairly heavy weights on the big compounds (squat, deadlift, bench) your gonna struggle to put on a lot of mass.

[elmo322]

Quote

Look at the beginner forum stickes as there's some really good advice that will cover most your questions tbh. I would recommend stronglifts to start because until your using fairly heavy weights on the big compounds (squat, deadlift, bench) your gonna struggle to put on a lot of mass.

This is not true, any program will work if your diet is in check and you use a progressive load but it does help to use big compound exercises as the foundation for any plan. I would suggest looking at different training plans and choosing a suitable beginner program you like the sound of. Keep it basic.

[banxy85]

if your doing complementary work i.e. chest/triceps then do back/biceps ad legs/abs

like rash and shortass say though, read the beginners guides and make sure your going heavy on compound lifts, thats gonna grow the most muscle