i'm skinny and new to lifting weights

[humangod]

hi. i need some advice.

i started lifting about a month and a half ago. i use the gym at my work every night after i get off.

right now, i'm just looking for some advice on what to do.

i'm not doing lower body exercises right now, just upper body.

here's what i do:

bi's and tri's one night. four exercises each consisting of 4 sets by 10 reps.

shoulders and chest the next night. 4 exercises each consisting of 4 sets with 10 reps each.

back the last night. 6 exercises with 4 sets of 10 reps.

then i just start all over again.

am i doing this ok or should i do be doing something different.

i weigh 155 pounds. conservatively speaking, what can i expect to put on in a year?

any help getting me in the right direction is greatly appreciated.

-Mike

[D_z_7]

Originally posted by humangod
hi. i need some advice.

i started lifting about a month and a half ago. i use the gym at my work every night after i get off.

right now, i'm just looking for some advice on what to do.

i'm not doing lower body exercises right now, just upper body.

here's what i do:

bi's and tri's one night. four exercises each consisting of 4 sets by 10 reps.

shoulders and chest the next night. 4 exercises each consisting of 4 sets with 10 reps each.

back the last night. 6 exercises with 4 sets of 10 reps.

then i just start all over again.

am i doing this ok or should i do be doing something different.

i weigh 155 pounds. conservatively speaking, what can i expect to put on in a year?

any help getting me in the right direction is greatly appreciated.

-Mike

put on in a year? with a perfect diet, 52 lbs of muscle.

anyways, you should do upper body on one day (yes, everything, all parts). rest a day. lower body (yes, all parts). rest a day, upper body again. this wy your giving your whole body time to recooperate. Lower body workouts are a very good idea, to build whole body strength.

[1more]

if you want to put on some size, train those legs!! incorporate them into a workout program, theyr the biggest group of muscles the body has....also training them will help to increase other body parts, they release more GH.

if you train using the FITT (frequency (how often), intensity (how hard), time (how long), type (of activity) formula and follow a good diet you should see some very dramatic changes in a years time. you need to start somewhere, set some goals and set out after them, before you know it, a year will have come and if you followed your plan, youll reap those benefits....if you stray off course, depending on how much and how long the results wont have been their potential, its all up to you!

like i say set a goal for this time next year, something that you would find challenging yet realistic as a major goal, and then set yourself some smaller goals to help you achieve that bigger picture!

and good luck!

[brian_y24]

If you are looking to put on size, I would do reps from 8-12 per set with a heavy enough weight so that you can do 8 but no more than 12 reps. For major muscle groups do no more than 10-12 sets for those body parts(chest, back,legs) and do 8-10 sets for smaller muscle groups such as bi's, tri's etc. Also i wouldn't advise doing anymore than 2 bodyparts per workout and try to group them one major muscle group and one smaller one such as back and bi's or chest and tri's. In the case of legs I would give them a day all to themselves, also do not train shoulders and chest in 2 consecutive days it will take away from the latter of the 2 workouts. When you have your routine down, then comes the 2 most important parts of weightlifting the diet and rest/recovery. These are the 2 parts that allow your muscles to grow!!

[Alex(AJ)]

can i just say buy my book (See sig)

imho, that's a poor schedule if you're training each bodypart more than once a week; in addition, you're spacing is poor- tricep on day, then chest the next? Triceps are used in chest, and if they're fatigued you arn't gona hit it out with 100% the next day

there are two main keys to making gains- proper routine + proper diet. without both in place, you'll just end up spinning your wheels making 0 progress. (well, not 0, but a really minute amount of it)