New to the scene

[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

[TheGrinch]

To start with, I'd work delts the day before chest if anything, not vice versa. I actually would not work them back to back days anytime. Doing the same workout more than 3 weeks at a time is hogwash and I would immediately not listen to whoever said that anymore. How many sets/reps are you doing for chest? Incline, decline, and flat bench are fine. If you want to change things up then do incline first instead of decline, or something small like that. You don't need to work the same muscle group more than once very five days. Throw a leg workout in there and spread things out some more. If you're not gaining, it's probably because you're not eating enough. Keep a log of everything you eat for a few days (Protein, carbs, fat, and total calories) and see how much it's really adding up to. Buy a good Protein Powder if you haven't already (not the 60 dollar stuff at GNC, check some other threads for good places online to buy some). Creatine wouldn't hurt either but isn't essential. If it's hard for you to gain weight, quit doing cardio. If you're trying to lose some bodyfat then it will come off when you put on some muscle. I'll let others contribute what they think is essential for a beginner. There's so much you need to know it's hard to know where to start.

	protein

[TheGrinch]

I will add one more thing, ready my 'The Perfect Warm Up' thread and follow it to a T(you'll push a lot more weight right way), and you're probably doing like 12 reps at a time if you're like most beginners. Find a weight that you can just barely do 4-6 reps with (after you warm up). That's what will build muscle/strength.

[ccRacer]

i usually do about 4 sets w/8 reps with everything I do. Thats including bi's, tri's, etc. I've been surching on a good work out for each body part but i have came up with nothing. All i seem to find is protien products. Are there any web pages dedicated to exercise ideas for each muscle? I would like to do more than just 3 different exercises for each muscle. I try not to do as much cardio but i enjoy running / swimming. The only reason things aren't spread out as much is cause i want to get my arms & chest big. I just figured if i work out those areas twice a week with a 2 day rest period in between i should be ok. Like i said, i am new so i'm sure i'm wrong on a lot of things. I'm here for advice and i'm going to take as much of it as i can.

ccRacer

[JuicedBull]

cc:

Find yourself a good personal trainer and commit yourself to working with him for a month. A "good" personal trainer is a real body builder who already has the body you're looking to achieve, not necessarily the free trainer the gym offers.

I made this same month long commitment myself a little over a year ago. Actually, I'm still with my trainer to this day. It's been a great investment and I'm getting a lot better results than some of the guys I see at the gym winging it on their own.

I know I could do this on my own now, but frankly I don't want to. The help, encouragement, and support I'm getting has been key to my success.

So if you can afford it, spend a couple bucks and a month of your time to get the help you need to get started on the right track.

Hmmm, why don't i see legs in your program? Don't be one of those guys!

[ccRacer]

I don't want to get a personnel trainer cause my job offers a free gym. So i don't have to pay for the gym. They don't offer personnel trainers at this gym either. The gym is state of the art though. All new equipment and everything. I didn't put legs on there cause i work them out every other day. I am a dedicated soccer player and i enjoy running/swimming. I feel thats a pretty good leg workout already. Anyways, about my original posts...

ccRacer

[MentalMike]

overtraining your legs, once a week is plenty

[Enrage]

why are u just working out 'beach' muscles?

if your really dedicated to the sport u better implement a leg workout in your routine.
a good leg workout will shock your nervous system so much that it forces your entire body to grow. ever hear the saying 'squat for big arms'

[backlash79]

legs...good....doing upper so much...bad.... lol