New Guy needs training help

[New Guy]

Firstly, hello to everyone on the forums!!

I've been going to the gym now for a few months but my workouts have been pretty variable - I kind of just do whatever I feel like on the day - and my diet had been hit or miss to say the least. I want to take the whole thin more seriously now though.

I've been goin 3 or 4 times a week so commitment isn't a problem and I feel I've all ready made some progress in strength and size but I hope with a proper routine and diet it'll get even better.

I'm 20 years old, 5 foot 9 and 11.5 stone

My goals are:
1. to put on more muscle on chest, arms, legs
2. to loose some body fat (not a lot just enough to look a bit more defined)

I've been looking around this site for ideas and was going to start this routine but just want some one in the know to check it out before I do:

Tue (Push)

DB chest press 3x8
Bench press (Smith machine) 3x8
Seated shoulder press 3x8
Dips 3x8 (if i can manage it )
followed by 20 minutes of cardio (bike or treadmill)

Thur (Pull)

Bicep curls seated 3x8
Rows 3x8
Chin ups 3x8 (again if I can )
plus 20 minutes cardio

Sat (Legs)

Squats 3x8
Leg press 3x8
Leg curls (not sure if thats the right name) 3x8
Calf raises 3x8
plus 20 mins cardio

I want to keep doing cardio because I dont want to gain any extra fat.

On my days off from the gym I usually do some form of cardio (football, tennis, cycling or jogging) but I do have rest days when I do nothing

Anyway theres a few things I'm wondering about:

It feels like I'll be doing a lot less at the gym - I've been going for an hour at a time and it seems like I'll only be there 20/30 minutes (exluding cardio). Is that enough??

Are there any other exercises I should include or is there anything wrong with the order I do them in?

Anything else I should change please let me know. Sorry for the loooooooong post but I really want a good routine to get into so any help will be much appreciated.

ps. I've put my diet in the diet section and any help with that would be great as well, cheers!!

[Karlos02]

alright buddy, im surprised this posts hasnt been replied to already tbh.
right, first things first.you can either gain weight or loose weight.

by the sounds of it you should maybe gain weight first, to do this eat more calories than you will use.i understand you want to keep fat gain to minimum, but if your diet is clean and your not grossly overeating (you only need a surplus or +500 cals) fat gain wont be too much and muscle growth will be optimal.

as for the routine, push and leg days are sound, pull should look something like this imo.

deadlift- 3 x 8
bentover barbell rows- 3 x 8
chins/lat pull down- 3 x 8
bicep curls- 2 x 8

other than that i cant critic your routine, its basic but effective!

i will have a browse at your diet also.

oh, and welcome.

[MartinM]

Quote

i understand you want to keep fat gain to minimum, but if your diet is clean and your not grossly overeating (you only need a surplus or +500 cals) fat gain wont be too much and muscle growth will be optimal.

If that......

[New Guy]

Quote

alright buddy, im surprised this posts hasnt been replied to already tbh.
right, first things first.you can either gain weight or loose weight.

by the sounds of it you should maybe gain weight first, to do this eat more calories than you will use.i understand you want to keep fat gain to minimum, but if your diet is clean and your not grossly overeating (you only need a surplus or +500 cals) fat gain wont be too much and muscle growth will be optimal.

as for the routine, push and leg days are sound, pull should look something like this imo.

deadlift- 3 x 8
bentover barbell rows- 3 x 8
chins/lat pull down- 3 x 8
bicep curls- 2 x 8

other than that i cant critic your routine, its basic but effective!

i will have a browse at your diet also.

oh, and welcome.

Cheers Karlos, I thought the Pull needed something else...

2 questions though:

How do I do a barbell row? (I've always used the machine for the rows and I'm not sure I would use a barbell.)

Also, is there something I could do instead of deadlifts? (I've never done them before and can see myself dislocating my spine )

Thanks again

[Karlos02]

http://www.myprotein.co.uk/forum/showthread.php?t=2223 . have a look at this thread for deadlifting form, deadlifts are essential,theres no 'substitute'.
http://www.exrx.net/Lists/Directory.html and have a good look at this site as well, tells (and shows) you how to do almost every exercise.
As with starting any exercise for the first time, be controlled and really concentrate on your form with a LOW weight, 'leave your ego at the door' as i've seen posted somewhere

[graham_may]

Hi mate, nice to see the forum is continuing to grow again.
Barbell rows are good, as a variety once you get the fell for the 'groove' that is safest/most effective for you also try varying overhand and underhand grip for them as each hits the areas slightly differently.

As for your pull day I would recommend moving your bicep work til the end so that the full strength in your biceps is available whilst working out your back...this also allows the bi's to warm up before being hit.

A great thing to do which has helped me hugely is to keep a training diary so you can track your progress.

Dont forget, there's a huge waelth of info and knowledge on here so keep reading

[New Guy]

Tue (Push)

DB chest press 3x8
Bench press 3x8
Seated shoulder press 3x8
Dips 3x8
followed by 20 minutes of cardio (bike)

Thur (Pull)

Deadlift 3x8
Bentover BB Rows 3x8
Chin ups 3x8
Bicep curls seated 2x8
20 minutes treadmill

Sat (Legs)

Squats 3x8
Leg press 3x8
Leg curls 3x8
Calf raises 3x8
20 minutes bike

Cheers for all the help everyone This is what I did this week; seemed to go ok but I've just got a few things I want a bit more help with

Did my second leg day today (didn't go on Sat because my back was still a bit stiff off the pull day).

When I'm doing the squats the bar digs in my back and absolutely knacks lol I feel like the pain in my back is stopping me from lifting because my legs feel fine just the point at the top of my back kills off the bar... I think I'll have to wrap my towel around the bar next time.

Should I be doing cardio after my leg day? I did 20 minutes on the bike today after all my leg weights and my legs were like jelly. Will this slow down recovery?

Ps. 1 week into this routine and my gym is closing for refurbishment lol I'm going to go to my old gym this week though even though its a total dive and full of steroidy-massive old men

[finlee]

did you do any weights? what did you lift?

the bar digging in, i had the same feeling but after about 6 or 7 sess's it was fine, you get used to it!!!

[hailtotheking]

Quote

http://www.myprotein.co.uk/forum/showthread.php?t=2223 . have a look at this thread for deadlifting form, deadlifts are essential,theres no 'substitute'.

Actually, cleans are an excellent substitute for deadlifts. Because you use less weight, it might feel a bit easier on the lower back as well. Cleans are a great power- and general upper body developer. The technique for cleans is tricky at first, so you'll definately need to start with a low weight.

Another alternative is to do sumo deadlifts if you dont want to hammer your lower back so much.

[New Guy]

Quote

did you do any weights? what did you lift?

the bar digging in, i had the same feeling but after about 6 or 7 sess's it was fine, you get used to it!!!

With the squat? I had 50kg on the bar and I think the bar is 25 so 75kg in total. The point on my back where it was digging in is still sore now so I think I'll wrap a towel round it next time.... I cant wait 6 more sessions to get used to it lol

Another thing about the squats; I was reading on a post here before that instead of the leg press you could do some 20 rep sets of the squat - is this right? (Just my leg press machine is nearly maxed out allready and I've only done 2 leg sessions so I cant see it lasting much longer if I make anymore strength gains)

Thanks again for any help