Need some help

[muscledog95]

Just like to say this web site and board is great. I just found this board yesterday but have a few questions that i need help with.

Im 20yrs old and have college coming up in 2 weeks. I usually train by myself as I don't have anyone to train with. My best friend weight lifts as well but he just had a baby and is working a lot so are schedules conflict quit often. When I go in the weight room I don't have a plan or set way of doing things. I just go in and lift then get out. Im 5'11 and weight 175lb. I want to get up to 200lb sometime in the next yr or more. Im not gonna have a lot of time to be in the gym once school starts. Could you guys help me with a workout that will get me where I want but not be in the gym to long? Im thinking of doing hard leg press one day for 30 min or so, then the next day do hard bench and flys for about 30 min, then the next day doing pull ups,lat pulls,and bent over rows for 30min. How does this sound?

Thanks in advance

Muscledog

 

[Imnotdutch]

If you have only a little time you should be sticking to big compound exercises.....that means squatting, deadlifts and benches. There are better ways of gaining weight than leg presses and flyes.

You need to go in with a definite plan and know exactly what you are going to do.....and dont get caught up in the immature bullshit that you see in alot of gyms. Know your plan and do it. If you do that and eat well then your 25lb in a year goal is a more than reasonable one.

For now I'll leave the schedule to the guys here who are more experienced at putting together bodybuilding routines.....

 

[muscledog95]

Isnt leg press a compound excerise? One thing I hate more then anything is when these young guys come in all decked on in new workout outfits and bandanas etc...Walking around like there the toughest sh#t out there.
Heres what im thinking about doing

monday-leg presses
wed-bench
sat-latpull and chin with bent over row

I learned a valuable lesson the other day. I entered my first bench contest on sat. I thought i was a strong guy (ive been lifting around kids and people my age). Well during contests you have to pause at your chest then press. Like a guy told me the other day "I was playing with the big boys" it really opened my eyes that I aint strong at all....lolol Take care

Muscledog

 

[Imnotdutch]

It sounds like you want to get into powerlifting is that right?
Seriously leg presses arent on the same level as squats. You should consider squats and deadlifts for any routine. You will be suprised how many stabiliser muscles you are missing out on with LP's. I certainly wouldnt have LP's as my sole leg exercise.

Isnt leg press a compound excerise? One thing I hate more then anything is when these young guys come in all decked on in new workout outfits and bandanas etc...Walking around like there the toughest sh#t out there.
Heres what im thinking about doing

monday-leg presses
wed-bench
sat-latpull and chin with bent over row

I learned a valuable lesson the other day. I entered my first bench contest on sat. I thought i was a strong guy (ive been lifting around kids and people my age). Well during contests you have to pause at your chest then press. Like a guy told me the other day "I was playing with the big boys" it really opened my eyes that I aint strong at all....lolol Take care

Muscledog

 

[BigGerry]

Heres a sample routinr you might want to try.Ive taken the big compounds as the main excersise as this will give you more bang for your buck,and get you in and out of the gym pretty quick.A session shouldn't last more than 45 mins.
Most sets are done in the 10rep range for 2 sets,bar squats and deadlifts which i only do one set of 15-20,as i believe this excersises done with heavy breathing tecniques at 100%intensity wipe you out,and leed to overall growth.

Monday: Back and biceps
Chin 2*10
Row 2*10
deadlift 1*15-20
Curl 2*10
Ab work.

Wednesday: Chest/triceps/shoulders.
Bench press 2*10
Dip 2*10
Shoulder press 2*10

Friday:Legs
Squat 1*15-20
Stiff legged deadlft 2*10
Calf Riase 2*12-15