So ive finally decided im going to start going to the gym and build some muscle. Although im very new to this kind of thing so i dont really know the proper techniques and workout plans. I know everyone's routine is different but i was hoping you guys could help me work out a routine for myself. I weigh 135, not really strong but not completely weak. Average i guess. I just need to figure out what days i should work what muscles and how many reps i should do. Im scheduling to go 3 days a week (Tuesday, Thursday, and Sunday) Just to start out. Can anyone help me?

I will pm you some info in a minute, but ill also need a couple questions answered too...

http://www.liamrosen.com/fitness.html

Do the stripped starting strength they talk about, then move on to something else after a couple months.
You will need to eat more to gain muscle mass, eating clean is key. Read that website a couple times, it has ALL the info you need.

I do light and heavy days of working out

light days I normally only do 60% of my max weight I can lift I just do machines and dumb bells on the light days

on the heavy days I just put on as much weight I can without killing myself which is normally 80-100% my max weight I use freeweights and in between each free weight excrises I to do like push ups, sit ups, and pull ups

I would start off light first so you dont kill yourself

This is what I do for PT

Run or Jug depending on your cardio 5-15 mins before I do anything to get the blood flowing

Mondays Chest and Triceps
Tuesdays Legs and Abs
Wednesdays Back and Biceps
Thursdays Delts and Traps and Abs
Fridays 5 mile Run it should take you about 30 - 45 mins depending on you

I use to weight 135 now I'm around 155
Eat a lot of Carbs and Protein and you will gain muscle but not that nasty bulky muscle nice lean muscle

your Cardio is your best asset for anything

This

Lifting will work for building muscles, but the muscles won't do you any good without some endurance. Carrying around all the extra weight will just tire you out. So jogging among many other things will even it out. At the gym near my house they make it easy. They have a track, and at each corner there are 3 different machines to work on. So do a few laps to start with, stop at the corner you want to start with, finnish the machines, do 2 laps stop at the next corner, and work your way around the track. Once you're done, you're dead, but you get used to it. That makes all the other workouts easier as well, but when they get easier, step them up a little, cuz it's not meant to be easy.

Although I havn't actually been working out in a couple years. I got a job that took care of it all, so I saw no point. Now that i'm not working, i'm starting to realize I need to force myself back into it.

hit me up anytime for any questions on working out, nutrition, supplements, or anything else you have questions about.

tip #1: Its all about nutrition, not how much powder or pills you can swallow.

tip #2: Its all about sleep, not how much time you stay in the gym.

tip #3: Set reasonable short and long term goals.

tip #4: Start with a preset workout plan like Starting Strength or Westside for skinny guys, DO NOT START OFF WITH BODYBUILDING PROGRAMS IN MAGAZINES. Their full of crap and not worth the paper their printed on. Also don't design your own workout, these beginner programs have worked for 1000s of guys.

tip #5: Squat, squat, squat, throw up, squat, limp home, eat, sleep, repeat. Every lifting program starts and ends with FULL squats. Learn proper form early, squat twice a week varying the weight, and say goodbye to all the pretenders curling DBs and bench pressing every other day.

tip #6: Flat Bench Press. Don't do it excessively. Always have a spotter or do them in a power rack with the pins set to catch the bar. Use a close grip/power lifter style press NOT THE BODYBUILDER elbows out form. Your Shoulders and Rotator Cuffs will thank you when your in your 30s. I'll send you video links if you cant find any good ones.

tip #7: Masterbate AFTER you workout, never before.

PS I'm back and I dont have the AIDS!!!

wb vision was was the World Cup and how was the AFRICAN AMERICANS you got aids from?

All of you must be pretty short weighing at 130-150. Throw some height out too when you mention weight or everyone is going to think that you are 5'9 and toothpick.

But i am 5'9......

I'm 6'1'' and 177 pounds haha

F*CK i'm about that but 200 pounds


Woman and college make you gain weight..

Im 6'2 and ws 200 now after some p90x and eating right IM at 192

^^^This right here is the biggest factor in anything you want to do in my opinion. and unfortunately it is something i am terrible at and it shows. I suggest if you want to start working out learn as much as possible about nutrition and how to eat for what you want to do i.e. gain weight, loose weight, make your penis bigger, etc...


other than that my only suggestion would be to have someone to workout with. it will help you stay forcused and make you accountable for going to the gym.



oh and all you little shits are toothpicks, im 6'5" 270ish last time i checked, but i still can see my 6-pack and V-cuts or whatever you call them

lawl falcon you beat me :( 6'6 230

Tall mother F*CKERS.I'm 6'3 now and 280 lawl.I'm chubby :) I also now know why i keep gaining weight..I just started jogging a mile every night so i lost about 7 pounds of water weight...I never did cardio i only worked out in the garage..lawl..

One small question that i would like everyone's opinion on. I am going to be going to the gym later in the evenings. Should i eat dinner before or after i work out. I dont know if this makes a difference or not but i was just curious.

I would eat a before i go..maybe a little bit over an hour before i went.than have a snack when i get back.but im still fat..so meh...

avoid eating up to an hour before giong so that you don't hurl or anything, I avoid eating huge amounts up to an hour and a half before.

FYI nutritional wise after a workout or extensive stress your body absorbs 80%+ of all nutrients you take in up to an hour after the workout so eat hearty after its over

lol how bout every time you die on n00b server you have to do 10 push ups :)