Beginning body building routine

[SiMa]

I don't know a whole lot in regards to weight training for muscle mass, so I was wondering if someone can give me a some kind of beginners routine.

Thanks much guys

-SiMa

[thegrezdog]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Read the whole page before starting. At the bottom of the page, download the excel file for a sample template where you can enter in how much you bench squat etc. and it will show you how your workouts should be structured.

On Wednesdays you have the option of doing either barbell Incline or barbell Military Presses. Do the Inclines.

Notice you have assistance work on the days in addition to your main lifts. DO NOT TAKE THEM LIGHTLY. You will want to be hitting these just as hard as your main lifts. Every week you should be trying to increase the weight or reps you did from the previous week.

For ex. on Friday for barbell bicep curls say you did 70 lbs for 3 sets of 8. Next Friday when you do them again, try to do 75 lbs for 3 sets of 8, or maybe try to do 70 lbs for 3 sets of 9. See what I'm getting at?

On a similar note, the whole goal of the program is to get you bigger and stronger. Once you have a good base, you can switch to something else and start finessing. Every week you should be adding weight to the bar. You should be lifting heavier and heavier as the weeks go by.

REMEMBER, DO NOT NEGLECT YOUR ASSISTANCE EXERCISES. :twisted:

Diet and other is also covered in the link I gave you, so make sure you read it!

If you have ANY questions, feel free to ask here or PM me.

This program helped me put on 40 lbs in 3 months. So it has my personal recommendation.

[SiMa]

Thanks so much thegrezgod! This info helps out a lot.

I clicked on the link, read the page, printed it out, and downloaded the Excel file. Talk about a lot of valuable info. Wow! :D

My uncle gave me the weider C670 workout station with a shit ton of weights. The Olympic bars and everything. So, I want to start lifting and packing on the muscle.

Thanks again for info!

reps coming your way!

[thegrezdog]

No problem buddy :wink:

I looked online to see what that weider c670 set was like. It looks great to me - has everything you need. Even a built in pullup bar (if I was looking at the right one).

good luck :twisted::twisted:

[SiMa]

Yup, it's got the built in chin-up bar on it, as well as a preacher curl bench attachment, and a dip bar attachment.

[thegrezdog]

so when will you be starting the program? Monday?

i hope u read the section on eating:cool

[SiMa]

Monday is when I'll be kicking off. Yeah, I read the part about eating. Read the whole article.

[thegrezdog]

hey dude its been 1+ month how is the program working? are you noticing any changes?