Silkroad Online Forums

So i purchased a 3 month membership to worlds gym and i go in there and i just do everything for upper body in 1 day (atleast tried too LOL), and i failed miserably because i worked shoulders first then tried to bench and it fell on me lol. So anyway i was wondering if someone could point me in the right direction (Or just tell me) whats the best muscle groups to work on certain days. I plan to go 5 days a week (Mon-Fri) and rest on weekends. I want to work Chest,Shoulders,Arms,Abs,Thighs,Hamstrings,Calves.

P.S I don't need you to tell me what specific exercises to do, they gotta shitload of machines and free-weights im sure i can figure out the exercise, i just need someone to tell me to work certain muscle groups on this day and rest for however many days and work it again.

P.S.S Im trying to gain muscle right now until i can bench 300, and squat 500 lol. Then im just going to tone everything.

bench 300? how much are you benching right now

Benching 300 could take a while but depending on where you are now and your dedication you can get there in a year or two.. But anyways for strength gain, which I assume if your main concern, I would do Mark Rippetoes Starting Strength.

You workout 3 days a week, and a lot a shitload of food, and you will see huge strength gains.

Day A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Day B:
Squat 3x5
Military Press: 3x5
Power cleans: 5x3

You alternate the workouts so during week one you would do A,B,A then in week two B,A,B. Never workout two days in a row!!!!!

For the first 2-3 weeks increase weight by 5-10lbs every workout, on ever excercise, except squats. Squats can be increased by 10-15lbs every workout for the first 2-3 weeks. After the 2-3 weeks add on 2.5-5lbs every workout, and 5-10lbs for squats.

Remember to start bit light, start from about 70% of your 5RM(5 REP Max), so lets say you bench 70x5, then start out bench with 50x5. Thats about all the basic info needed, go to this site it is the wiki for Starting Strength and will help you out with any additional needed info, http://startingstrength.wikia.com/wiki/ ... ength_Wiki

I am still doing this program and I gained a lot of strength.

and you ask this on a gaming forum.................

and you waste my time...........


I bench 205 right now.

I stop reading about there...

I say run the shit out of the tredmills while holding those little hand weights and see if you can find some of those really heavy ankle bracelets. They work like crazy. But you could also do that outside, of course.

First: Free weights > machines

Second: 4 days a week is plenty. No recovery time = no gains.

Third:

mon - chest / triceps
tues - back / biceps
wed - legs
thur - shoulders / traps / abs

Fourth: Eat. Healthy.

Do what either Evga or Ownage said.

Ownage's would probably be more beneficial at the beginning as they'll make your whole body stronger very quickly, but their compound excerisies which might intimidate you a bit, and you might find kinda hard if your new.

I do:

Chest/tris.

Back/bis.

Shoulder/legs.

I want to workout legs and arms atleast twice a week. Is that bad to do?

http://forum.bodybuilding.com

there!!

Do what ownage said then.

Their full body workouts.

Making a workout routine is the easiest part. Wait untill you need to make an eating scheme ; _ ;

Oh and I don't have good experiences with full body workouts, but they might work for you.

what is your current weight ?

Yea working legs 3 times is fine, go ahead with rippetoes, trust me once you get the form down you will love it. Power cleans might take a while but they are a great exercise to do, and one of the most beneficial. But try to perfect form first then move up with weights, or you might get injured, I kind of messed up at the beginning and had back problems for a while, nothing too serious though.

220
.

I think im going to go with Ownage workout seeing as its Compound movement and i hit alot of muslce groups

Rippetoes is a good routine for strength if you can stick to it. Sometimes it's hard for a beginner to stick to a rigorous routine like that. Full body days, if you're doing them right, are killer, physically and mentally.

200 benching 205, you've got plenty of room to improve.

Biggest obstacle is to eat enough, you already have some weight so I am guessing your not an ectomorph and can't gain weight easily. Just eat 3-4k cals a day and gain about 1 lb a week I would say.

220lb is quite heavy.. well unless he's quite tall.

I dont think he'll be wanting to gain weight?

Might aswell stick to maintenance or lower. If your new to the gym it shouldnt be hard to gain muscle while losing weight anyway if thats the target.

Well overall it is upto him, but I am giving him a program and for Rippetoes, to see correct results you can't modify much, and if he doesn't eat over maintenance he won't be doing rippetoes. Mark Rippetoe says big of fat you eat over maintenance it helps gain muscle quicker and strength wise. But if your a high bf cut down to a lower bf, and then do this program. Don't worry about getting a bit fat, you can easily lose it later.

Based on the information I see posted here I think you will fail. Good luck though, if I may add something of value I would say to not try to take this "challenge" too seriously, enjoy your routine and make sure you are having fun. Diet properly and hmm don't overwork yourself which a 3 month membership and your goal seem to be screaming.

May I ask your height btw ? shouldve done so before.

Exactly what I was thinking. You're being a little too ambitious. You'll burn out quickly with a 5 day routine.

I'm 6"1

If you get good noob gains, are dedicated and follow the routine correctly, then you may be able to add about 60 lbs to your bench. Not too likely since you have probably done weight training before and used up your noob gains but its possible. Just add a min. of 2.5 lbs each workout, for the first 2-3 weeks though you really should aim adding 5-10lbs on bench per workout.