F&N Where do I go from here v. beginning lifter?

Discussion in 'Fitness & Nutrition' started by manchild, Mar 10, 2010.

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  1. manchild

    manchild OT Supporter

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    19 years old 5'10" 190lbs

    Played soccer, hockey and lacrosse in high school and played summer travel lacrosse too. Ran 2-4 miles a couple times a week but sports kept me in shape. Lifted 4 times a week winter senior year since I didn't play hockey then.

    Freshman year of college I was a bum, worked out probably 10 times the entire year. Sophomore now, and have been working out for the past 5 weeks doing the following "beginners workout routine" from muscleandstrength.com

    Monday - Chest and Triceps
    Dumbbell Bench Press 4 sets 12, 10, 10, 10 reps
    Incline Bench Press 2 sets 10 reps
    Assisted Tricep Dip 3 sets 8-10 reps
    Lying Tricep Extension 3 sets 10 reps

    Wednesday - Back and Biceps
    Lateral Pull Down 4 sets 10 reps
    Seated Row 3 sets 12 reps
    One Arm Dumbbell Row 3 sets 10 reps
    Standing Barbell Curl 3 sets 8-10 reps

    Friday - Legs and Shoulders
    45 Degree Leg Press 4 sets 12, 10, 10, 10 reps
    Leg Extension 3 sets 12 reps
    Leg Curl 3 sets 12 reps
    Military Press 4 sets 8-10 reps
    Dumbbell Lateral Raise 3 sets 10 reps

    Plus 2 ab exercises each workout day, and some sort of cardio (2-3 mile run (~25 minutes), 10 mile bike (30 minutes on random hill), 2000m-5000m rowing machine (8:30 for 2000m or 25:00 for 5000m).


    Is this a balanced routine, should I move on to something else? I picked this because I was out of shape, very weak and wanted something simple that hit the main groups. I've noticed muscle growth already and feel a lot better/more energetic all the time, but the description even says "use this if you are just beginning to work out, and after a little bit consider looking into another plan".

    If I should move on to something else could you please give examples too? I looked at the routines thread in the archives but can't figure out which is best for me, or how many reps etc?

    I don't care about weight (number) if I look good. I've got some chub on me that's been diminishing since working out, but I feel stronger and my muscles are visibly bigger. My current goals are to decrease fat, increase muscle size and increase running endurance. Once I'm at a happy muscle size level I'll look into maintaining that but right now I just want to burn fat and most importantly build muscle mass.

    Thanks so much.
     
  2. Hood Moses

    Hood Moses I part the Black Seas...

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    Last edited: Mar 10, 2010
  3. Memor

    Memor Active Member

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    Also, if you want to look better, that's all about the diet. The stickied thread at the top of this page is a good example of how to eat clean.
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    Diet? whats that?
     
  5. miek

    miek New Member

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    X2 for the 5x5.
     
  6. grimstone

    grimstone magic murda bag OT Supporter

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  7. GTLifter

    GTLifter Banned

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  8. Reign

    Reign Banned

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    What the fuck are squats? :mamoru:
     
  9. Hood Moses

    Hood Moses I part the Black Seas...

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    .
     
  10. RalphL

    RalphL Active Member

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    Stickied routine/mad cow 5x5/starting strength
     
  11. Dunken

    Dunken Welcome to the team.

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    your splits are not balanced. shouldnt be lifting tri's as much as chest or shoulders nearly as much as legs.

    you wont gain much muscle mass while dropping weight after a few months of lifting.

    dont do that exact same workout every single week. find new lifts. do squats.
     
  12. Uglybob69

    Uglybob69 I miss beer.

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    I love the starting strength routine. 5x5 I felt like I was doing nothing then all of the sudden I'm just failing.
     
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