mass building program, working out for a little over 2 years, still a newbie?

Discussion in 'Fitness & Nutrition' started by quamen, Mar 2, 2008.

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  1. quamen

    quamen New Member

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    How do you guys define a beginner weight lifter? I want to change my current "HIT" workout program up, but i see alot of articles say certain workouts are geared towards beginners only. I have been only lifting for 2 years, so im trying to see what workout i should try next to put on more mass.
     
  2. michael

    michael FLORIDA > *

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    knowing your current routine would help
     
  3. quamen

    quamen New Member

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    # Squats 1 X 8 - 10 reps
    # Leg Extensions 1 X 8 - 10 reps
    # Leg Curls 1 X 8 - 10 reps
    # Dumbbell Pullovers 1 X 8 - 10 reps
    # Barbell Overhead Shoulder Press 1 X 8 - 10 reps
    # Seated Rows 1 X 8 - 10 reps
    # Bench Press 1 X 8 - 10 reps
    # Barbell Bicep Curls 1 X 8 - 10 reps
    # Tricep Extensions 1 X 8 - 10 reps
    # Weighted Pullups 1 X 8 - 10 reps
    # Weighted Dips 1 X 8 - 10 reps
    # Standing Calf Raises 1 X 8 - 12 reps
    # Abs - 1 X 10 - 15 reps

    that is my current routine which i have been using for a couple months now. did see a progress in size and strength.
     
  4. michael

    michael FLORIDA > *

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    you do that all in one day?

    time to move to a split.

    chest/tri
    off
    back/bi
    shoulders
    off
    legs
    off
    repeat

    chest/tri
    incline barbell/db
    flat barbell/db
    flyes (cable/db/machine)
    dips
    close-grip bench
    cable pushdowns

    back/bi
    deadlifts
    barbell or db rows
    pullups/pulldowns
    cable rows
    shrugs
    db/bb curls
    hammer curls

    shoulders
    db/bb presses
    arnold presses
    lateral raises
    rear delt flyes

    legs
    squats
    quad extensions
    SLDL
    hammy curls
    calf work
     
  5. quamen

    quamen New Member

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    thanks ill give that a shot. yeah i do that all in one day, but as you can see it is only 1 set. How many sets am i going to follow for a split workout? a 3x10? also when you put flat barbell/db are you saying to pick either the barbell or db, or to do both?
     
  6. RalphL

    RalphL Active Member

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  7. quamen

    quamen New Member

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    can u combine some of the body parts, so i dont have to go to the gym like 5 days a week. I rather keep it at 3 since im kinda busy.
     
  8. y1997

    y1997 Made in the U.S.S.R.

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    Upper Push/Lower/Upper Pull.
     
  9. Marix

    Marix OT Supporter

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    2yrs you are definitely not a beginner.

    Most newbie gains end after about 6 months - assuming you have been doing things reasonably correctly
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Rippetoe defines beginner, intermediate and advanced by how much variation one needs in order to continue progressing
     
  11. DCyamaha

    DCyamaha O-line found

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    well, you could work out for 20 years, become ronnie coleman, then eat like shit and turn into toeshoes.

    once you start working out again, does that make you a newbie?
     
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