Noob Routine help

[Dapit26]

Originally Posted by jsonbrent

i am trying 5x5 on everything cept triceps.......and the 5x5 I do is something like this.....pick 1 lift per bodypart and do 5x5...then pick 2 more movements for that bodypart and do 2 sets of 8-10 reps.......so you get a heavy low range then the 8-10 as well.....its a great program.....

That's pretty much how I ran my 5X5's. Sometimes I'd do like 20 reps at the end to burn out, No matter how much weight I used with 5X5's I never got that burn, pumped yes but never burnt. 3X3's were killer too

[Shawty]

Originally Posted by UND

Ok Thanks for opening the thread and reading. I have been reading around still unsure about some things.
Currently 18 yrs, 91 kg and 5'5-'6

Joined gym in 05 December to loose weight and gain muscle. Started of good (noob gains? and lost muscle, felt great, i enjoyed going to gym ( 1 hour weights and 1 hour cardio afterwards) But in April went overseas for approximately 1.5 weeks and didn't really eat much, got sick. When i came back i realized lost about 10kgs ( 90 to about 80)I don't think it was fat, muscle?) but then did not go to gym for approx 1 month. After that i couldn't be bothered by going to gym maybe going 1-2 times a week, everyday feeling so tired couldn't really concentrate on studies either. For last 2 months i changed, been going 3-4 times a week. I must admit have not made any muscle gains since April, Actually gone down.

Since it's the new year, i started to do things properly. I have been reading here and asking people in the gym, and realized i have not any of big lifts (Bench, Squats and Dead lifts), just use to do mostly isolation exercises.
I have decided to change but don?t not know about the big lifts as risk of injury is great and don not know where to start. Any suggestions?
Just another question on workout splitting. Is something like this good?
Morning cardio 40 minutes(around 8-9 am, not on empty stomach, usually have eaten something like weatbix), I can't say what intensity it is but for e.g. I can run on treadmill for a distance of about 1.7k -2k on speed 9kmph after that i have to stop and afterwards walk (5 kmph) for about 400-500m and then run about 600-1000m . Do that about 40m.
I sometimes use cross trainer and bike splitting each for 20,20,20 so go about a hour.

At evening (anywhere around 5-8pm) weights. And after that i was thinking doing HIIT ( don't know how long i could do but on treadmill i can run about 400m on speed 16 after that lol i ******)
This is what i got from reading around here and asking people, so it?s not randomly put together. What do you guys recommend?
The split- In order
Tuesday and Thursday and saturday1 hour cardio morning or evening.


Monday
-- Morning Cardio
-- incline, Flat and decline bench press 5x5
or should i leave out Decline?
-- Cable Crossover 3x 10
-- Fly's (The machine where you sit down(vertical) and pull it in from sides) Kind of like Butterfly but you hold wide out and bring it in and it says it also works out shoulders and tri?s from memory. 2x 10
-- Pulldown or close grip bench press? 3x12
-- Dips - Triceps Version or the Dips machine (which is better?) 3x12
-- HIIT cardio
Wednesday
Morning Cardio
-- Don?t know the name of this one but you pull it back, It works out the back, shoulders, tri?s and bi?s 5x5
? Bent Over Barbell Row 5x5
-- T-Bar Row 3x 10
-- Seated Cable Rows 2x10
-- Barbell Curl 3x10
-- Cable Preacher Curl (or should i do it with the ez bar) 2x12
-- HIIT cardio
Friday
-- Squat 4 x 8-12
-- Barbell Deadlift (here or Wednesday?) 4 x 8-12
-- Smith Machine Behind The Neck Press(Is it better sitting or standing ?) 5x5?
-- Upright Barbell Row 3x10
-- shoulder press machine 2x10
-- Barbell Shrug 3x10
-- Seated Calf Raise 3 x12
-- Leg Extensions 3 x12
-- Leg Curls 3 x 12
Am i going to be doing enough/too much exercises?
Should i also be doing abs to get body balance just asking since i have a very big gut?
Also after weights session, should i eat anything before doing hiit cardio? like a banana or something?
Sometime my friends like to do 40 minute cardio after weights session, is it alright if i after hiit just go on the bike are around 50rpm on level 1, or would be better just to wait for them to finish?

First of all, you have back exercises on all 3 days? If you're wanting a 3 day split, try something like this


Monday- Legs and Back
Squat
Stiff Legged Deadlift
Barbell Rows
Leg Press
Pull-Ups
Calf Raises

Wednesday- Chest and Triceps
Bench Press
Incline or Decline Dumbbell Press
Flyes (any variation)
Dips
Pushdowns

Friday- Shoulders and Biceps
Military Press
Rear Delt Flye
Side Laterals
Preacher Curls
Dumbbell Curls

I'd do 4 work sets on each, between 8-12 reps(plus warmups). As heavy as you can go. Abs I would do on a seperate day. I'll let you decide what day you want to do them on. Personally I would do them twice a week. Like on Tuesday and Thursday. Cardio can be done in the morning like you have been doing and then weights in the evening. Also........in order to benefit from any type of program, we need to know what your entire diet looks like so that we can help you correct it. :)

[GuiYoM]

Originally Posted by jsonbrent

on all 3 lifts at 1 time?!?!?!??!?! that must have taken you forever....5x5 means you pick 1...1 lift and do 5 sets of 5 reps at the heaviest weigh you can.

I'm working on my own method you'll see what I'm talking about :D

[jsonbrent]

Originally Posted by GuiYoM

I'm working on my own method you'll see what I'm talking about :D

definately let me see it.....i am tryin to transform myself into a monster.....

[UND]

Thanks for replies.
Shawty everyone has told me that you should not do 2 large muscles on same day, Since Legs and back are both large muscle, should it be still alright?
With my diet, I am trying to eat foods with high protein. I have completed stop the good foods (Ice creams, chocolates, Been hard to control)

	protein

[falcon43]

Definately go 5x5. It will build your base in both size and strength. Years ago I did all kinds of different methods, (usually what was in the current mag) and didn't get a base of strength to work from. After 20 years of training I went stepped into a 5x5 setup and started to make better gains than I ever did. The nice thing is that it is simple to follow. Good luck!

[Shawty]

Originally Posted by UND

Thanks for replies.
Shawty everyone has told me that you should not do 2 large muscles on same day, Since Legs and back are both large muscle, should it be still alright?
With my diet, I am trying to eat foods with high protein. I have completed stop the good foods (Ice creams, chocolates, Been hard to control)

I was just giving you an example for a 3 day split. It's not the most optimal for size gain, but it is still ok. I would recommend a five day split if time allows. Some don't have time to fit in weight training that many days a week.

How often are you eating? How much? We really need to know because if you don't fuel the beast, you won't get anywhere.

[UND]

I am trying to eat 6-7 meals a day. I can go 5 days aswell. I have till March (Uni holidays right now).
I am going to get whey protein, but don't know which to get.

I'll be buying the protein from this shop, it's close to me.
Phil's Fitness & Bodybuilding Online Shop
I think he more stuff in the store than on the site.

	protein

[Shawty]

Originally Posted by UND

I am trying to eat 6-7 meals a day. I can go 5 days aswell. I have till March (Uni holidays right now).
I am going to get whey protein, but don't know which to get.

I'll be buying the protein from this shop, it's close to me.
Phil's Fitness & Bodybuilding Online Shop
I think he more stuff in the store than on the site.

I would go for the ON 100% whey, good quality and the best deal out of all those listed. All you need really is a basic whey protein. No fancy bs. Then alot of chicken, lean red meat, brown rice, sweet potatoes, oats........how much will depend on your current weight, metabolism, and several other factors. Be prepared to get very bored with eating, lol.

	protein

[Dapit26]

Originally Posted by Shawty

Monday- Legs and Back
Squat
Stiff Legged Deadlift
Barbell Rows
Leg Press
Pull-Ups
Calf Raises

Wednesday- Chest and Triceps
Bench Press
Incline or Decline Dumbbell Press
Flyes (any variation)
Dips
Pushdowns

Friday- Shoulders and Biceps
Military Press
Rear Delt Flye
Side Laterals
Preacher Curls
Dumbbell Curls

This is a great 3 day split. In fact this is the exact program we used all through high school football. Very effective. That is actually when I was "athletically" the best shape that I've ever been in. Pyramid sets. Gave it up for more power and started WSB