Beginners cycle?

[TheSVPdeal]

Your diet is also light for a guy wanting to thicken up, in my opinion.

You say that you want to look athletic like the actor in the picture you posted. That man has some thickness to him. To get that, change up your workout as Dylan or I suggested.

This thread would be better placed in the diet and training forums.

 

[mbag012]

5x5 gives you solid mass if you eat properly.

fun should not be a factor in determining what you do. you do what you gotta do to reach your goals. if it means doing what you absolutely hate, then you do that.

 

[Buildingup24]

1. Don't do juice. you have no base.--don't take prohormones either- and don't go out and buy a mass gainer.

2. School isn't an excuse- I'm a Pre-Med & Finance major working 20+ hours a week n keeping great grades-still find gym time.

3. It will be important for you to keep a solid diet that YOU STICK TO DAY IN AND DAY OUT!--This is key man!

4. Routine wise-- before you were doing the typical upper body only workout- I saw that you are switching to include legs---good! they are the foundation!
I would do something like Upper/Lower 2x a week since you are a beginner-- 4x a week you are in the gym-- Make it count!

Upper-
Bench--3x5
DB Incline- 3x6-8 reps
OHP- 4x6-8 reps
Dumbbell Rows-4x8-12 reps (focus on back working
Pull-Ups- 4xmax

Lower:
Squats-3x5
Stiff legged DL- 4x6-12 reps-use 25lb plates to get a better stretch and don't go too heavy, no need to show off
Lunges- 4xreally far

Upper:
Overhead Press- 3x5 reps
DB Flat Bench-3x6-8 reps
Lat Pulldowns- 4x8-12 reps
T-Bar Rows (or any sort of row really)- 4x6-12 reps
Rear delt flyes-4x12+ reps

Lower:
DL-3x5
Front Squat- 4x6-10 reps (keep tight form)
Leg Curls-3x8-15 (don't jerk weight up)

You'll notice there's no direct arm work--build a base first and get some respectable lifts--then worry about the guns. (if you must--throw in a few curls n pushdowns on upper days-not necessarily both days)


Diet wise--Whole foods. Turkey, chicken, beef, fish, nuts, greens, rice, olive oil, greek yogurt, whole eggs. --make these the cornerstone of your diet. The occasional burger won't kill you-you're 21, live a little.

 

[Dr Speilberg]

Buildingup what would be wrong with going to do the 6 day workout I posted? Your workout looks good how much rest time would you recommend 30-50seconds? I usually do 30seconds or so then 1 minute inbetween different exercise groups

I'm gonna go food shopping today or tomorrow and pick up more food for the house. I'm going to go to the gym tomorrow and hit it hard like old times I worked out for 3-4 years and I got no serious gains at all I lift heavy as well and break a sweat each time I workout I usually do around 100kg squats 5-10 reps I got my squatting to 210kg when I was trying to powerlift before with 3 reps now I do around 80kg-100kg 12 reps+ Barbell Bench press I got around 70-80kg 10 reps which is 155lbs or so I do around 60kg with higher rep range 10-15 reps. Barbell shoulder press I always found it that it didn't do me quite good always felt like the muscle wasn't worked out enough I did around 40-50kg 5-10 reps, deadlifting I did around 100kg 10 reps I use to do 180kg 6 reps before but now I do around 100kg but keep it in nice form and slower
I think one of the main reasons I stopped going to the gym the last 5months or so was due to the lack of gains and ever since that I always wanted to use steroids or growth hormones

so my workout or your workout?

 

[Buildingup24]

You're still a beginner.
When I say beginner, I mean, you still have a lot of room to grow naturally.

Having said this, I PERSONALLY believe a higher frequency approach would work better for you. I say this because more frequency allows you to get stronger because of the neurological benefits- mainly, squatting 2x a week helps you master the movement n get stronger than 1x a week.

Now if u were squatting 350+ lbs for 5-6 sets, that may be a different story. (350 is just a number, that's not "the benchmark" by any means)

 

[Dr Speilberg]

so you believe your workout would do me good?
And no arm or abdominal workout?

 

[Buildingup24]

I said throw in a some sets of curls n push downs. N yeah- do an ab circuit after lower body days.

 

[squat till ya drop]

Training and diet are terrible. No offence but you dont even look like uv lifted a weight in your life. training wise 5x5 is the best you will get... Alternatively , how I train ...

Mon: chest and arms
Wed: legs calves abs
Fri: back shoulders

I include very limited isolation work, like a few sets. Also aim for cardio 1-2 times a week. Dont train to failure every set or do super sets or any of that crap, just lift heavy hard and intensely and make sure ur lifting more every week. Include whole milk, oats, nuts, cottage cheese, chicken, tuna, and eggs. Supps u want whey and creatine, nothing else. Hope this helps

 

[Dr Speilberg]

buildingup24 ill start tomorrow with your workout.

I know dude thats why Im highly considering Steroids or HGH Highly considering

 

[Buildingup24]

buildingup24 ill start tomorrow with your workout.

I know dude thats why Im highly considering Steroids or HGH Highly considering

What'd you eat yesterday?
And how often do you drink alcohol?