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  1. #1
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    Lifting Suggestions

    I am looking to start a new lifting routine for this second semester (i am in college). I hope to/plan on adding strength and size, as I am currently 19 years old, roughly 6 feet tall, and only weigh 155-160 lbs. Here is the program i was thinking of beginning monday http://www.gymjunkies.com/strength-training/
    Do you guys think it will help me gain size and strength? any suggestions you may have on what to do, or not to do, to help me see gains would be greatly appreciated.

    Background: Last semester, I made up my own lifting splits/routine. From September until the end of October, I followed this schedule:
    Day 1 (chest,tri, shoulder)
    Bench 12x115,
    10x 120, 8x130 & hammer strength machine 3x6x70
    If on machine--Military 12x90,10x95, 8 x100
    If not, 8x85, 5x90, 1x95 & iso lat shoulder press 6x50, 2x6x60
    Cable tri ext. 12x85,10x100,8x115
    Flys 12x22.5, 10x25,8x25
    Arnold's 12x25, 10x25, 8x30
    Laying tri db ext 12x25, 10x25, 8x30
    Decline bench 12x95, 8x105 & incline 3x8x75
    Lat& front raises 6x17.5, 6x17.5,6x17.5
    Skull crushers 3x8x60

    Day 2 (legs and abs)
    Squat 12x115,10x135, 8x145 did leg press 12x140,10x160,8x180
    Weighted crunch cable pull down 12x115,10x130,8x145
    Calf raises (on leg press machine) 12 x200,10x210,8x220
    Leg raises 3x10 front
    Glute ham 3x10x35
    Decline crunch 3x15x35
    Sldl 2x8x60s only did 1set
    Side lean 2x15x35s
    Leg ext 2x10x90
    Ab machine 2x10x100

    Day 3( back and bi)
    Z bar curl 12x60, 10x65,8x70 or did cable curl 12x55, 10x70,8x70
    Lat pull down 12x100,10x115,8x115
    Alt curl 12x30, 10x30, 8x30
    Lat low row 12x70,10x80, 8x90
    Straight bar curl 12x55, 10x60, 8x65 or did incline curl 2x10x25
    cable upright row 10x70,10x70, 8x85
    Db shrug 3x10x50
    Db Bo row 12x50, 10x55, 8x60
    Incline curl 12x22.5, 10x22.5, 8x25

    then from November until mid December i did
    Day1 chest back
    Bench 10x115, 8x125, 6x135
    Lat pull 10x100, 8x115, 6x130
    Fly 10x22.5, 8x22.5, 6x25
    Cable crunch 10x130, 8x145, 6x160
    Db db row 10x50, 8x55, 6x60
    Side lean 10x35, 8x45, 6x45
    Iso incline press 10x90, 8x100, 6x110
    Lat lo row 10x90, 8x100, 6x110
    Decline 10x105, 8x115, 6x125
    Decline crunch3x15x35
    Seated low row 10x85, 8x85, 6x100
    Straight leg raises 3x15
    Incline 10x75, 8x85, 6x95
    ISo lat front pull 10x130, 8x140, 6x150
    Decline leg raises 3x15

    Day 2 legs bis
    Squat 10x125 8x135, 6x145
    Z bar curl 10x65, 8x70, 6x75
    Leg press 10x210, 8x220, 6x230
    Bb shrug 10x135, 8x145, 6x155
    Alt curl 10x30, 8x35, 6x35
    Db shrug 10x 50 8x 55 6x60
    Glute ham 10x25, 8x25, 6x35
    Cable curl 10x70, 8 x85, 6x85
    Toe press 10x210, 8x220, 6x230 on leg press machine
    Incline curl 10x25, 8x25, 6x25
    Cable pulls for traps 10x 70, 8x80, 6x 80
    Sldl 10x55, 8x60
    Straight curl 10x30, 8x30,

    Day 3 shoulder/tri/ab
    Military 10x95, 8x100, 6x105
    Skull crushers 10x70, 8x75, 6x80
    Arnold's 10x25,8x30, 6x30
    Decline crunch3x15x35
    Tri bar ext 10x90, 8x100, 6x110
    Cable crunch 10x130, 8x140, 6x150
    Incline press 10x80, 8x85, 6x95
    Seated db tri ext 10x45, 8x50, 6x55
    Iso lat shoulder press 10x50, 8x60, 6x60
    Straight leg raises 3x15
    Laying db tri ext 22.5all three sets 1 arm at a time focus on form
    Side lean 10x35, 8x40, 6x45
    Front/lat raises 10x17.5, 8x17.5, 6x20
    Backhand tri cable/bar ext 10x60, 8x70, 6x80.

    Also, many nights i would go play basketball for about an hour after lifting, does this slow/hurt muscle growth?

  2. #2
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    first off lol at the banana picture in the link

    Any strength routine that involves bench, squats, deadlifts, and presses and a reasonable weight progression is good.

    Of course, if you want to gain weight you obviously need to eat. I am a college senior so take this advice; Eat. Fast food, pizza, pasta, etc. Just eat. The more restrictions you put on your diet, the more restrictions your going to put on the results. You should obviously have some sort of diet with eating meats, eggs, veggies, etc.

    Try to keep your basketball play to a minimum. Your joints are going to be under heavy stress loads and will need an ample amount of time to recover

  3. #3
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    ok thanks. Will eating whatever i want also lead to big fat gains though?

  4. #4
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    Quote Originally Posted by baller1532 View Post
    ok thanks. Will eating whatever i want also lead to big fat gains though?
    Not really. You will put on fat, but considering you are 6' and 155 lbs, you have a lot of room to grow.

  5. #5
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    That's a pretty solid looking routine you had. I'm curious to see what kinda results you get from strength training.

    I know that if people run for too long after lifting it will start to affect their muscle gains, so I can't say for sure but an hour of bball might have a similar effect. Maybe half n hour would be better.

  6. #6
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    You are young and your metabolism is super fast plus in a few years you will grow into your frame. If you get used to eating **** now its going to be hard for you to learn a proper diet later down the road when you dont want to put weight on.

    I would run macros like this 350 carbs, 200 protein 70 grams of fat. Carbs carbs carbs and more carbs. Rice, potatoes, oatmel will help you grow. Strength will come with diet and time. Take it form someone who was around your size at your age. All I wanted to do is put weight on and there will be a time where all you want to do is keep weight off. Leanr to do it the right way no. Stay away from weight gainers they are ****

  7. #7
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    Thanks guys. As far as the playing basketball goes, it may be difficult to limit it to only 30 minutes a day (but i will try). If there is one form of working out i enjoy more than lifting, it is basketball. However, would it be better for me to play right after lifting or a couple hours later?
    And as far as figuring out my macros, i do that when i am at home on breaks but when i am up in school it is difficult, most of the food i eat is from the dining hall so there are no lables of macros or anything with each meal. Any suggestions for how to try to figure them out? Also as far as nutrition goes, is there a certain amount of protein that is too much to take after a lift/at one time? the protein i've been using has 60g per shake, is this too much? Thanks again for the help

  8. #8
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    This.

    Big, big mistake beginner strength athletes make is being picky about what they eat or try to count out their macros. Just eat, worry about that stuff when you wanna cut down.

  9. #9
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    oops I was trying to quote BK

  10. #10
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    Try not to play ball more than twice a week.

  11. #11
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    Quote Originally Posted by baller1532 View Post
    Thanks guys. As far as the playing basketball goes, it may be difficult to limit it to only 30 minutes a day (but i will try). If there is one form of working out i enjoy more than lifting, it is basketball. However, would it be better for me to play right after lifting or a couple hours later?
    And as far as figuring out my macros, i do that when i am at home on breaks but when i am up in school it is difficult, most of the food i eat is from the dining hall so there are no lables of macros or anything with each meal. Any suggestions for how to try to figure them out? Also as far as nutrition goes, is there a certain amount of protein that is too much to take after a lift/at one time? the protein i've been using has 60g per shake, is this too much? Thanks again for the help
    Honestly, u should be fine balling. It WILL take a bit of toll on ur muscles but either way u will be making solid gains, so if u really enjoy it i'd say just do it.

    I take 50g protein shakes, seems fine to me. As far as macros, the only thing to keep an eye on is to make sure ur getting enough protein. If you can learn to eyeball about 8oz of chicken or beef, you can estimate about 40g protein in there. You just want to make sure your daily protein intake is AT LEAST 160g (since u weigh 160lb). Outside of that, like everyone said, go ahead and eat whatever. Although someone did point out that if you keep it a habit, u might end up paying for it down the road. For now should be ok tho.

  12. #12
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    Ok guys, just need a little lifting advice.

    I am not lifting to bulk up, or really gain any muscle mass. I'm starting lifting to mix into my weight loss routine, as I get burnt out doing cardio all the time, and I know lifting can be beneficial to weight loss as well.

    At my apartments, we have a couple of nice weight machines. One your older standard with legs...bench/decline...pulldown/curls. The other is a newer machines with a ton of settings capable of 30-40 different lifts.

    Right now I do cardio 4 days a week, but have considered going to lifting 1-2 days a week. This past week I started with something like this(I know it won't sound like a lot but it is for me)

    3 sets of 8 bench
    3 sets of 8 decline
    3 sets of 8 pulldown
    3 sets of 8 bicep curls
    3 sets of 8 tricep
    Then some leg extension and curls, some sit ups

    Is that a decent routine, or would I be better splitting some of that up in different days and adding different lifts?

  13. #13
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    Stupid computer
    Last edited by Young2Kinsler; 01-21-2013 at 02:13 AM.

  14. #14
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    Young - do you have a power rack or squat rack with a barbell? What about dumbbells?

  15. #15
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    Quote Originally Posted by Young2Kinsler View Post
    3 sets of 8 bench
    3 sets of 8 decline
    3 sets of 8 pulldown
    3 sets of 8 bicep curls
    3 sets of 8 tricep
    Then some leg extension and curls, some sit ups
    I see 2 chest exercises, 2 tricep exercises, 1 bicep, and legs.

    I would try and balance that a bit more, make sure you do something for shoulder and something for back too. Legs and back are both huge muscle groups, so you might want to do a bit more for those two, for example if ur doing 2 for everything else, do 3 for those two groups. Pullups would be great for back if u can do those. If there isn't enough options to do 3 exercises for legs or back, then do more than 3 sets. Do you have any free weights, or is it all machines?

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