just getting started need help.

[fullspeed]

Hey, I've just started lifting again from about a five year break. I'm 22, about 210lbs. (a lot of fat) I want to bulk up, but I need to drop this fat. Need some advice, should I just try to gain mass, and then try to cut it out. Any input appreciated. Preferably from the vets though. Just joined up, this is my first post. oh yeah I'm 6 ft. Thanks

 

[blackbeard]

welcome to the board..heres some routines to help get you started..
this first one is from pullinbig

Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

 

[blackbeard]

this one is from ironaddict..more info can be found at the top of this forum in the sticky's


HARDGAINER/LOW VOLUME, LOW FREQUENCY ROUTINE
This format is one that after everyone reads the routines, not one in 20 will pick this one, and the truth is, about 5-8 out of the 20 will do better on this one than any of the others. Why will no one pick it? It’s not “flashy” it doesn’t have a fancy name, nor will most guys ever believe it could be “enough” work after reading “Flex” and the like seeing the “routines of the pro’s”. Well the truth is those damn routines of the “pro’s” work for a select few and most guys reading this are not likely to one of those guys.


Day One:

Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Sub-Routine:

Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.


Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

 

[jcp2]

At your level you can gain muscle and lose fat. I would start following a good training program, a good diet, and some cardio. When you get to a more advanced point, you can worry about bulking up, or whatever it is you want to do.

 

[fullspeed]

Thanks guys, I've just got home from the gym. I got them to let me use the handheld body-fat measuring thing? However it wasn't untill after my workout. It registered 24%. Measured my arms today and they were at 12". I think my calves are the only good thing I've got going for me so far @ 17". Anyways could anyone please help me with a dieting plan. I joined the mens health trainer and the grocery list was impossable to obtain (on my check). thanks alot