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Q: Advice For My N00b Routine
asked by: atreyu25rock on May 24th, 2006
New User
Massive first post, I know, but if someone has the free time they might take a look:

so I just started weightlifting a month ago, something i've never done before (i've always been more of a endurance guy), and am looking for help with the routine I created for myself. I hear that I need rest periods so I only go to the gym every other day, but when I do I generally lift the same weights.

My routine is as follows (every other day):
10 minute cardio warmup (elliptical or treadmill)
free curls (25 lbs, 2-8 on each arm)
bench press (115 lbs, 3-8)
tricep press (175, 3-10)
leg press (280, 2-10)
calf extension (250, 3-10)
incline press (140, 2-10)
pec fly (110, 3-10)
compound row (130, 2-10)
lat pulldown (125, 2-10)
abs machine (120, 2-10)
obliques (110, 2-10 each side)
lower back (120, 3-10)

then every night at home:
30 pushups
30 situps
free curls (25, 3-8)

what kind of results can I expect from this routine? Am I doing the right things so not as to damage by body? My goal is not really to get massively buff, but I guess to gain some muscle. I dont have much fat to tone - i'm much too skinny - and have set my tangible goals at weight gain only, as I hope to reach 160-5 by summers end, if possible. I'm at 5'11" and started 140 pounds (now more like 145), and have kept up a relatively steady diet (i have an insanely high metabolism, and end up eating maybe 4000-5000 calories a day). I have started to focus on protein a lot more with a proteinaceous snack after each workout, and about my fats intake (less mcdonalds, more milk etc). I'm also looking for an easy protein source in a shake, if anyone has any suggestions for brands/eating habits. Anyhow, if anyone has bothered to read this far and has advice, i'd be grateful; I really don't have any experience with weights, and could be doing it all wrong. Thanks!
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robert4627
replied on June 12th, 2006
New User
New Weightlifters - a Practical First Knowledge
As a ace certified personal trainer, I suggest you vary the types of exercises on a particular part of the muscle. For example, if you are working on your pecs(chest), perform flys and bench press one day then do dips and inclines the next time you work out. When doing sit ups, vary the extension or the incline.

Why? Your common muscle fibers are not variable, rather they are "all or non components". To make things simpler - if you curl 10 pounds, only only 50(hypothetical number) fibers in your biceps may be triggered to lift it. If you curl 50 pounds, 500 fibers may be triggered to lift. In other words, it is important that as much of your fibers around a particular muscle get some play, not only the ones you are focusing on.

As for your routine, taking at least one day off is good and two days may be ideal.

As for your diet, i'd make sure you are taking a "good old fashioned" balanced approached. Cutting too much fat or carbo may not help much in the long run. Make sure you have enough protein along with other essential food and avoid "nutritional supplements" until you've consulted a nutritionist.

Sometimes, things seem counter-intuitive so if you can afford one, have a comprehensive consultation with a personal trainer even if it's only for one session.

Good luck!
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spectermonkey
replied on March 4th, 2007
Experienced User
Sounds good to me, man. I have the same thing going .I'm the same height and weight as you and I have a very similar workout plan that I use. Just stick to it and ..well, yeah. You'll get results. I did! Very Happy
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