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Good Workout Routine to start with?

phactor

phactor

Bluelighter
Joined
Nov 13, 2002
Messages
5,107
Location
Chicago
Well I've quit smoking (5 days in, past the hard part), am eating healthy and am jogging daily now. I would like to tone/build muscle/add some weight as well. I know some basic exercises but for the most part don't know what I'm doing. I only have dumbbells right now, but will be buying a bench soon.

I've been doing pretty basic stuff, situps, crunches, lifting dumbells etc..

Anyone have any tips? Links to sites with good routines? I have a book "The Body Sculpting Bible for Men" or some shit like that.. which seems good. But I'm always looking for more info.

Also, any sites for nutrition? I'm a pretty healthy eater, but again always looking for more info.

Thanks in advance.
 
Thank you very much.

I'm actually really enjoying working out and whatnot. Much more so then smoking a shitty cigarette
 
I've already gained 4 pounds! In just six days.

I forgot to mention I am a bit underweight so the weight gain from smoking is a major plus!
 
not to burst your bubble but the human body can only synthesize about 1-2 lbs of muscle fiber per week optimally. with the use of anabolic steroids people can achieve slightly more than this. most of the gains you have seen so far are water and glycogen being stored in the muscles. this isn't a bad thing though.
 
aanallein said:
not to burst your bubble but the human body can only synthesize about 1-2 lbs of muscle fiber per week optimally. with the use of anabolic steroids people can achieve slightly more than this. most of the gains you have seen so far are water and glycogen being stored in the muscles. this isn't a bad thing though.
Click to expand...

Interesting. I'm just glad the weight is on
 
you can work up a serious sweat, heart beat, and soreness the next day from yoga. Sometimes they have cheep classes, which I would recommend taking a few of because the instructor will get your technique going. After a few classes, I feel that books and videos are somewhat sufficient. Obviously a good instructor is a blessing in any field.

Yoga also has a focus on eliminating toxins from the body, which will help expel all of the heavy metal build up, tar, etc. accumulated from smoking.

good luck and peace
 
^^^

You know what I know a Yoga instructor. Great suggestion. I'll have to talk to her soon.
 
Today I noticed that I have had some small gains in muscle which is cool... I'm gonna start doing this routine next (in a week or so) 2 times a week... I've gained quite a few pounds as well

Squat 2x20 (or Deadlift(DL) )
Stiff Leg DL 1x10 (don't do this if doing DL)
Bench Press 2x6 (or Dumbbell press / dips)
Dumbbell Rows 2x8 (or barbell rows/chins etc.)
Shoulder Press 1x6 (or Dumbbell Press etc.)
Calf Raises 1x15
Arm Curl 1x6



warm up sets not included
 
What are your goals? That routine above looks kinda shitty no offense.

if you just want to pack on lean mass try this 3x a week, alternating between A and B (A one day then the next B, 1-2 warm up sets not included):

A:
Squat 3x5
Bench 3x5
Deadlift 1x5

B:
Squat 3x5
Military Press 3x5
Pullups (weighted) 3x5

After a couple weeks you can add in crunches/weighted leg raises and dips (weighted).

Off days do some light cardio (20-30 mins).

Bam 6 months later you'll have 15-30 pounds lean mass if your diet is dialed (lotsa protein).
 
^^^

No offense taken and thanks for the advice, I'm pretty new at this. I just copied that workout from a guide.


My goals are to put on lean mass... actually your thread from a year or two ago has helped me alot.

My diet is pretty good... pretty heavy on the protein. I've always been a healthy eater and have a very fast metabolism
 
nice :)

well squatting and deadlifting will help you the most. Do them hard and heavy. They release the most growth hormone in you and will spike your natural test levels. This results in lean gains moreso than curls, lat raises, etc.

I've always had a lot of trouble putting on mass, but put on ~20 pounds of muscle doing that routine for half a year. Crazy good results.

But I think you'll definitely see gains on that routine you posted above. Just not as fast as if you had done a heavier/intense routine. I think you should be careful doing high-rep squatting and deadlifting bc form tends to break down and you can injure yourself.

Probably the most important part is your diet. As long as you got some kind of stimulus in the weight room AND your diet in check, you'll grow. good luck! :)
 
Ideally, a person should aim for 3 cardio workouts a week, 3 strength training sessions, and 2 of stretching. Each should be from 30-45 minutes or a little less for beginners, and the stretching sessions (yoga, pilates, etc.) can be on the same day as either cardio or strength training and follow these workouts immediately. It's better to not do cardio and strength on the same day, though. And make sure to warm-up/cool down EVERY time!!! :)
 
I think that cardio is very important for overall health (particularly teh lungs and heart, obviously).

Since you don't desire weight loss, be sure to ratchet up your caloric intake to match increased activity.

Interval training is more efficient than steady-state cardio at increasing endurance and cardio health.
 
I usually take a short 10 to 20 minute walk/slow jog daily (sometimes I skip it the days I lift though)... I find it to be beneficial for not just cardio but also my mental health.

anyways I am slowly gaining weight which is good.
 
Try and make small improvements with your nutrition, over time it will add up and you will find you are eating very very well.

Ideas: OJ instead of coke, half a chocolate bar instead of a whole, brown rice instead of white.
 
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