Need a new workout (beginner, need tips)

[Leon77]

Hello everyone, I'm fairly new to this site so please just bear with me! I worked out for a good seven months last year but it was only 2-3 times a weak with light weights and low reps with a lot of cardio and core. I was in pretty good shape but very skinny and lean, only 143 pounds at a 6 foot height, age 17. During the beginning of the summer however, I got rather severe appendicitis and had to get my appendix removed and was off of lifting for six weeks. I never really started after that but not I want to start again but I want a new workout.

I'm trying to go for bulk this time, I want to end at about 185 pounds. I was planning on doing a 4 day cycle workout, Day 1 back/biceps, Day 2 shoulders/legs, Day 3 Chest/triceps and Day 4 rest. With about 4/5 exercises for each muscle, 3 sets of heavy weight, with ten reps each. Is this a good split? I was gonna do abs every other day with little to no cardio. I really have no clue about my diet and if I should use protein or muscle milk. Any help would be greatly appreciated. Thanks in advance!

 

[BigCbear]

first thing you should learn is diet.. its just as important as your workouts. weightlifting is a natural metabolism raiser and im guessing that since your already smaller you got a good metabolism, you going to hear this alot but you gotta eat you just gotta know what to eat, proteins.... i try to eat alot of proteins chicken, steak ect, if your really wanting to bulk they actually have formulas for bulking like for proteins your suposed to eat 1 to 1.5 times your body weight.. these formulas are easy to find you can either find them on the internet or i belive they have one or two threads on this site for that, if i find it ill send you the lnk.. and as for your workouts alot of people say the 5x5 which isnt bad if you do it right.. but my advice for you is to get a workout partner and do heavy weighted workouts, i have had body builders tell me if your body doesnt stress lifting the weight your muscle has no reason to grow aka (plateau effect) and for example if your max bench is 135 dont start out with 135 thats not what i mean by heavy weights..do somthing like a warm up set and do 3 to 4 sets before you try 135 but chances are you wont be able to cuz your already tired but you will get use to it.... my motto when i lift is whats going to give me a struggle .. most of the time when i work out with people we will do a pyramid style set workout and when i ask them how much weight do they think they can do 10 reps with. they give me a weight that they feel comfortable they can do 10 reps with... i dont want comfortable i want a weight were they can only do 10 reps with you know the type of weight were after number 9 you need to guide them for the last one. and before you do the heavy weighted training i would learn perfect technique because hurting yourslef isnt going to help you bulk.... as for what type of workouts you should do i suggest thoughout your week depending on what body part your working out that day you should never miss bench, squat, deadlift or military press all these workouts are good strength gainers and 90 % of the time when you gain strength you gain size... look up the stuff i talked about and if your not doing those workouts try them for 6 to 12 weeks and see how they work,

as for my im the opposite of you i have no problem bulking and gaining strength my problem is cutting down. and the best advice i can give you is you can listen to 100 different peoples advice but everone is different the key is just finding out what works for you good luck man

oh and by the way i use protien shake its a nice way to get extra protien if you cant eat enough protiens from food, just make sure you read the labels you want one that will make you bulk not a meal replacement weight loss one

 

[Leon77]

Alright I will look for the formulas ASAP and I think I will get one of my buddies that goes to the same gym as me to work out with me since we both have tons of free time this year! However if I do follow all of these guidelines and work hard and eat good, how much weight should I gain in about 3 months? Also are those weight gainers such as muscle milk bad for you? Thanks a ton by the way!

 

[BigCbear]

most weight gainers that are in the form of a protien shake are completly safe as far as i know and idk about how much weight you will gain everyone is different some may gain 5 pounds a week other may gain 1 per week but the bottom line is you will gain muscle if you lift and thats a good weight gain period...

 

[Tblock1]

bro paragraphs

LOL!!!!

 

[BigCbear]

lol sorry man i just kind quickly write down my ideas usally i dont pay attention to that unless im writting a formal document or somthing like that lol sorry if its tough to read

 

[Tblock1]

lol sorry man i just kind quickly write down my ideas usally i dont pay attention to that unless im writting a formal document or somthing like that lol sorry if its tough to read

its all good haha