Alright, somebody hook me up with a good workout routine

[npor]

I wanna get built, basically. Build some size, and I need to get in a better condition. I can't consistantly run a mile, and that's really getting to me. I used to work out every other day since about 2 months before school got out, but I injured my shoulder and so I've had to sit out. And with me sitting out, it's done nothing good for me building any muscle. I'm willing to dedicate 8 days a week, can somebody help me out? I wish BeinDisel were still here, hah. Fill in the blanks? I'm talking about doing whatever workout, at however many reps, at however many sets, running/jogging that day, whatever. I've got a moderately fast paced metabolism, but it's not fast enough anymore. And if I need to change up the routine every X amount of weeks, let me know when I should change it up, and in what way. I workout at the YMCA, so I've got a very large selection of freeweights, and various cardio equipment to choose from aswell.

Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:


This is what I'm working with right now, and I'm not very happy with it. I see myself as being out of shape, and in need of some toned, muscle size. I used to have a very visible six pack, and it's all gone now. I really do not want to resort to steroids, as I'm not very comfortable with doing any sort of a drug. I'm going to be taking a trip to GNC soon to get some supplies, and if there's any certain product you'd reccomend please feel free to voice it. Or, if there's any good food diet you're reccomend, please voice that aswell. I think I've covered all the questions that I've got already. I'll update the thread in X amount of weeks to HOPEFULLY, show some improvement.



Please disreguard my friends in the pictures, haha. And yeah, I'm 17, still in highschool. These pictures were taken on 8/21/07

[1990Ex]

girls

[npor]

Haha, That's who I'm doin it for!

Well, first off myself...but secondly, all the ladies. Haha.

[1990Ex]

if you want size an strengh i say lift heavy

[FishyMan]

u dont need to work out. just bang them all.

[FishyMan]

wtf. a frame like urs. shit just lift all u can man..

put in some cardio for ur health's sake and cut ur hair.

[npor]

yeah i've been trying to get my hair cut for the past 4 weeks now. everybody i go to is booked up for weeks.

[Geist Zero]

Check out Bill Phillips Books "Body for Life" and "Eating for Life." I just started this plan but it seems to be effective. Bill also is/was the founder of EAS. Check out his site here.

[Gemini]

Check out Bill Phillips Books "Body for Life" and "Eating for Life." I just started this plan but it seems to be effective. Bill also is/was the founder of EAS. Check out his site here.

I like this site alot....alot of info

[r0gergcm]

i hope you are fucking at least 2 out of those 3.. if i could go back to highschool and be underage...

[npor]

Alright, completely irrellevent, and off topic.


Come on, where's my muscle heads at?

[palinix]

Alright, completely irrellevent, and off topic.


Come on, where's my muscle heads at?

You should have included "pics of me and various women" in the title.

More views -> more responses (some possibly even helpful to you... lol)

[FishyMan]

i told you. with a body and frame like urs, it's easy

i can understand a tub of lard like me asking for help, but i try to just purely exercise and lift .

the main thing is CONSISTENCY, not really what you do, because any changes will mean ur doing it for the better. i use to lift for the summer and i saw results but i stopped, now im tryin to incorporate it as a lifestyle. which is somewhat hard. but seeing as i am out of school. i might as well.


but again.. hot girls.

[gloryaccordy]

Very simple dude. You don't have to work out every day, maybe like 3-4 times a week.

I do chest/tris, back/bis, and shoulders on 3 different days. I mix in squats or deadlifts at the start of each day, so that I do every exercise one time a week.

Getting big is all about eating a lot (BUT HEALTHY.), and doing compound exercises (squats, deadlifts, benching, chinups/lat pull downs). They stimulate the most testosterone secretions which is responsible for muscle growth. From there all the other stuff like curls, etc. helps but they're not as good as with the big compound lifts.

Cardio is key too as it helps with the secretion of other hormones that keep your metabolism fast, which will keep fat off. But during bulking you don't wanna do too much as you will lose muscle. Once you get to the level of muscle you want you can cut down with cardio and switching to a high protein diet.

It's really not hard. Hit the 4 major groups (legs, chest, back, shoulders) and eat right, and hit the gym at least 3 times a week. Good to go

[PHENOM]

You definitely need to get a workout regimen that suits you. It's true, to effect some level of hypertrophy, you need to lift heavy at low reps. But you can't start off that way. When i first started, i learned this the hard way. It was painful for a few weeks. When you start, go light and easy. Get your body used to the form and balancing the weight (free weights). Form is EXTREMELY IMPORTANT. For instance, i see guys curling with 45lb plates on each side of the short straight bar. This is fine if you don't have to use your back and legs to get the weight up. The goal for each exercise is to isolate the target muscle as much as possible. There will be some exercises that incorporate the use of other muscles, but that is just inherent to those specific exercises (like bench will work Chest and Tri's).

For me i do a 3-day workout. Chest and Tri, Legs and Bi's and Back and Shoulders. I also recently did a 12-execise full body workout that is designed to help build mass and break your plateau. I did this for 7 weeks and my body was hit when i finished, but i gained some ground on most of my weight maxes. That exercise can be found HERE. I did tweak it ever so slightly to include my deadlifts and traps, but i also did the listed exercises.

You should also be extremely concious of your food intake. Protein and carbs will be your friend for weight gain. Also additional supps that are high in things like BCAA's. I personally try to do two to three shakes a day ontop of my meals. I've read that some estimate 1-1.5 grams of protein per pound of body weight, 1.5-2 grams/pound, 1-1.5 grams/kilo of body weight will help to gain muscle mass. I personally don't do any cardio as it is counter productive to my weight goals given i have high metabolism.

It's actually quite difficult to give you even 1/3 of helpful information in a post reply. It's important to understand your current limitations, future goals, most effective workouts and best diet and use that information to formulate your plan. As you begin to take things more serious, you will actively seek out information (web, gym associates, nutritionists, doctor) to help you acheive your goals.

Good Luck