Help Please

[DaMan3737]

Hey guys, im new here and would like to know if you all could help me out with a couple things? My name is Blake, im 17 years old, and Live in Iowa. Well Im going start form the begging. This summer I was 6'1 and 143 pound and really skiny. I felt really uncomfertible with my shirt off around people, "expecily the woman" because I was lankey and skiny. So I started working out at the beging of this school year and I love it.. I havent even skipped one day. I also started eating alot, taking creatine, protein, and drinking alot of water. I worked out every other day except friday through sunday doing the same things. This is because my school weight room is only open monday-thruseday after school. Today im 6'1 but 164 pounds and I "think" im getting pretty ripped, this just might be because im 21 pounds bigger and you cant see my ribs anymore. Im nothing compared to all you guys! But im starting to feel pretty dam good. Then like a week ago I got on the old computer and found this board. I probley have read about every post on the training board. While reading on the traing board I read that you could over train. I kind of new this, but I was told that this only happens when you you work out every day. Not that you should only work one muscle group once a week. So I thought to my self "great Blake you messed everything up". I also havent been hitting the the bench much because I never really feel like it helps . I do dumbell presses with 60 pound dumbells, I started out with the 30 pound dumbells. I also have been doing every work out for every muscle in one day. I read this is also bad and you will overtrain working that many muscles in one day. So if you guys could help me out on this. Like maybe set me up a work out if possible. I would like for my pecks to get bigger and my sholders. My triceps are pretty big. I havent really seen any kids with as cutt tri's as me. I guess thats my only good part. My bicepts are not to bad but I can curl more then most kids at my school. I even use to be able to curl more than I could bench, I know thats pretty sad. I think this is because of my long arms and they dont let me bench much. But I always have been pretty strong but never looked it. Like I could always beat all my freinds at wrestling, even though they were twice as big as me and had muscel to show. So let me get to the main point. I would like to be around at least 185-195 pounds and just get the right work out down. But i can only work out mon-thurs because thats the only time the gym is open, so it would have to be a 4 day work out plan. But I do have a new bench and curl bar at home I just bought! So man if you guys could set me up with a plan and tell me what to do for each day it would really meen the world to me.
thanks so very much,
Blake

 

[Lord_Suston]

welcome to the boards, well here's a shot at what can be done with what you got.

Monday;
Squats 4 sets,
leg press 3 sets or leg ext 3 sets,
leg curls 3 sets or Stiff legged dead lift,
calf raises 4 sets

Tues
Flat bench 3 sets
Incline bench 3 sets
Dips 3 sets
Shrugs 4 sets

Wens rest

Thu
Deadlifts 3 sets
Wide grip chins 3 sets
Bentover rows 3 sets
pullovers 2 sets
Upright rows 3 sets
military press 3 sets

Fri rest

Sat
Close grip bench 3 sets
Barbell curls 3 sets
Skullcrushers 3 sets
ez curl 3 sets
Sunday rest


The reps are tricky but try to aim for 8-10 reps per set

 

[michaelcoutts]

great to hear the successes u have had so far Blake. Keep it up buddy.

Oh and hearing your story was very similar to my introduction to bodybuilding. I was about 6,1 and around that skinny weight. I was able to pack on the mass (20lb) in about 3 months and my friends and relatives were all amazed at how big i was getting.

But since you we skinny to begin with like me u might soon experience a slight plateau in your muscle gain. Nothing to worry about but just dont expect to be gaining mass at the same rapid speed you have been getting.

Just remember, stay focused and even though u may not be getting as significant mass and strength gains once u begin to slow down, don't give up. Keep pumping those weights dude