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  1. #1
    Registered User FriedMike's Avatar
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    New at working out -- NEED A LOT OF HELP!

    Hi, I'm generally new to working out consistently. I'm a healthy guy, 19, full-time student. I'm 5'10" and weigh a mere 140lbs. Yes, I am very skinny. My goal is to gain weight and built tone muscle at the same time.

    I've been reading some of the stickies in here, but I was wondering if I could get some help with a good routine and which muscles to work together.

    Currently I do a four day routine. Monday, Tuesday, Thursday, and Friday:

    Day 1: Biceps & Back
    Day 2: Chest & Triceps
    Day 3: Shoulders & Abs*
    Day 4: Legs

    *I try to get an ab workout every day.

    Between work and school, I have to keep my routines under 90 minutes.

    I've been reading A LOT of different suggestions on what muscles should be worked out together.

    So if I want to build toned muscle while still increasing my weight, which muscles should I work out together, and which exercises and lifts would be best?
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  2. #2
    Registered User blackout17's Avatar
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    Originally Posted by FriedMike View Post
    Hi, I'm generally new to working out consistently. I'm a healthy guy, 19, full-time student. I'm 5'10" and weigh a mere 140lbs. Yes, I am very skinny. My goal is to gain weight and built tone muscle at the same time.

    I've been reading some of the stickies in here, but I was wondering if I could get some help with a good routine and which muscles to work together.

    Currently I do a four day routine. Monday, Tuesday, Thursday, and Friday:

    Day 1: Biceps & Back
    Day 2: Chest & Triceps
    Day 3: Shoulders & Abs*
    Day 4: Legs

    *I try to get an ab workout every day.

    Between work and school, I have to keep my routines under 90 minutes.

    I've been reading A LOT of different suggestions on what muscles should be worked out together.

    So if I want to build toned muscle while still increasing my weight, which muscles should I work out together, and which exercises and lifts would be best?
    looks like a solid good workout with the right muscles been worked .... however stick a rest day in the middle so you have some recovery in there. if you don't rest you don't grow as much. Also read the sticky s on nutrition and make sure you keep in a set routine of eating lots and working out and there shouldn't be much of a problem in growth
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  3. #3
    Registered User FriedMike's Avatar
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    Yeah, I usually stick one rest day between every two days.
    Thanks for the input man! I appreciate it.

    I just need to know what are the best lifts and exercises to be doing.
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  4. #4
    Registered User blackout17's Avatar
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    also ... welcome
    Royal Air Force Police.

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  5. #5
    Registered User blackout17's Avatar
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    Main exercises for overall growth

    Chest: Bench Press + Dumbell Flys
    Biceps : Hammer Curls , Concentration Curls , Preacher Curls
    Triceps : Overhead Tricep Press ( Remember when you do chest you will do triceps too)
    Legs: SQUATS , POWERCLEANS ( make sure you do your legs important for growth)
    Shoulders : Military Press
    Back: Seated Row , Pulldown ( Remember you also do your biceps doing these exercises)


    Thats some of the main exercises you should be including
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  6. #6
    Registered User Earl_Pote's Avatar
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    are you using any supps?

    if your anything like me... im 5'11 and 135 pounds, and no matter what i eat, i cannot gain weight.

    you might want to think about getting some protein to help you gain weight and muscle.
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  7. #7
    Registered User blackout17's Avatar
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    get some weight gain , pretty good stuff however you need unlimited supply of milk haha
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  8. #8
    Registered User Dextrine's Avatar
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    Originally Posted by blackout17 View Post
    Main exercises for overall growth

    Chest: Bench Press + Dumbell Flys
    Biceps : Hammer Curls , Concentration Curls , Preacher Curls
    Triceps : Overhead Tricep Press ( Remember when you do chest you will do triceps too)
    Legs: SQUATS , POWERCLEANS ( make sure you do your legs important for growth)
    Shoulders : Military Press
    Back: Seated Row , Pulldown ( Remember you also do your biceps doing these exercises)


    Thats some of the main exercises you should be including
    how DARE you not include dead lifts!!!!!!!!!?!?!?!!?!????????!!
    Current::Goal
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    Bench: 285::295
    Deadlift: 500::510
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  9. #9
    Registered User FriedMike's Avatar
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    Originally Posted by Earl_Pote View Post
    are you using any supps?

    if your anything like me... im 5'11 and 135 pounds, and no matter what i eat, i cannot gain weight.

    you might want to think about getting some protein to help you gain weight and muscle.
    Exactly haha. I can't gain weight efficiently through eating.
    Now I'm using some whey protein I got. I drink about 2 servings a day.
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  10. #10
    Registered User FriedMike's Avatar
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    Also, for building muscle mass, how many sets/reps should I be doing? I currently go 14-12-10 for my reps.
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  11. #11
    Registered User alphahumble's Avatar
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    Do this-

    Monday- Chest
    Tuesday- Legs
    Wednesday- Back
    Thursday- BI/TRI/Shoulders
    Friday- cardio

    Best so far!
    -C1

    Everyday you don't workout, someone else is.
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  12. #12
    Registered User mexicanmuscletx's Avatar
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    Goals to succes
    Whey protein
    Creatine
    Food

    eat 1.5g of protein per lb of body weight 50% should be from shakes and 50% from food

    you should have 6 small meals per day ervy 2-3 hours

    if you do this ervyday and have a good solid workout program you coulkd gain like 40-50lbs the first year and that is incredibly good but most people cant follow the diet so they only gain like 30lbs a year
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  13. #13
    Registered User FriedMike's Avatar
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    Originally Posted by mexicanmuscletx View Post
    Goals to succes
    Whey protein
    Creatine
    Food

    eat 1.5g of protein per lb of body weight 50% should be from shakes and 50% from food

    you should have 6 small meals per day ervy 2-3 hours

    if you do this ervyday and have a good solid workout program you coulkd gain like 40-50lbs the first year and that is incredibly good but most people cant follow the diet so they only gain like 30lbs a year
    Yeah, the six meals is difficult for me because of work and college. But I can definitely do the 1.5g of protein per body weight a day.

    I really need to know what exercises/lifts I should be doing an what reps.
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  14. #14
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    friend mike send me a friend message i want to help you reach max muscle and i knwo alot of info i dont feel like typing her but if you want me to help you
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