New to the scene

[Warrior]

Originally Posted by ccRacer

Sorry if this is in the wrong topic area. I'm new to the BB'ing thing. I started going to the gym 2 months ago. I have seen a very small difference so far. I read that its not good to do the same exercise routine for more than 3 weeks @ a time. I was wondering what are some work out ideas. I'm really wanting to get a bigger chest and arms. This is what i've been doing:

Monday: Chest / Tri
Tuesday: Back / Bi
Wednesday: Cardio
Thursday: Delts / Traps
Friday: Chest / Tri
Sat: Back / Bi
Sun: Cardio

I currently wieght 157lbs & i'm 6'0" I have read as much info on diet as possible. Its extremely hard for me to gain weight not to mention gain muscle.

I don't know to many exercises for each part of the body. For chest i just do incline, decline, and str8 bench press. Bi's i do a few different style curls, and so on with each muscle. What i'm wondering is what are some other things i can do for each muscle and what would be a smart work out routine for me to start. If anyone could help me out i'd greatly appreciate it. Thanks for your time.
ccRacer

Honestly - you are a lightweight beginner and if you train like people who have been in the game for awhile you will cheat yourself. What you need to do is revert to the basics - master the big compound movements to target your mind-muscle connection and strengthen your tendons for some serious growth.

When you engage in a bodybuilding lifestyle you go through some basic stages:

Beginner - Sometimes shakey due to a weak CNS (including the mind-muscle connection). Connective tissue also needs to be developed through consistency. No serious muscle growth can occur in this stage until your form is perfected and your CNS adapts. Basic compound movements must be mastered and remain the bread-and-butter of this bodybuilder. 4-8 weeks

Intermediate - Movements become more fluid and controllable due to stronger CNS and connective tissue. Using basic advanced theories (supersets, drop sets, negatives...) can occasionally be utilized safely with suffecient rest, food and supplementation. Increases in the total load come quickly and this can be a very motivational period. 1-2 years

Advanced - Gains do not come as quickly as they used to. A more dialed in diet and better training theories must be utilized for continued progress. You must consistently train with the idea of PROGRESSION in one of four areas; load, reps, sets and/or total time to complete the session. A workout log may seem mandatory to track your progress.

Your muscles adapt and grow but your basic filtering/coping mechanisms (organs like the liver and your ability to tollerate heavy loads) don't necessarily grow. For this reason a more staggered out split is needed; sometimes resulting in a bodypart resting up to 5-10 days before working it again... depending on the intensity of the training.

Use of anabolic-androgenic steroids and other performance enhancing drugs becomes a valid option for continued progress via greater protein synthesis and cross-over binding to glucocorticoid recpetors.

Professional - A great total package... from genetics to understanding what works best for them, allows some to move into a professional bodybuilding career.

Its best to organize by training days. We all have external commitments than can get in the way and designing a training system that allows for some change will keep you more motivated. If you need to miss a day for more rest or to help a friend - then you can pick back up the next day... unlike when you design a program by days of the week - if you miss a day you may miss the bodypart and allow it to undertrain for awhile.

A good beginner split:

Day 1: Chest, Back, Delts, Triceps, Biceps
Day 2: Cardio
Day 3: Quads, Hams, Calves, Abs
Day 4: REST AND EAT
Day 5: REST AND EAT
REPEAT

Hope that helps ya

	protein