Look into rippetoe's workouts. It is focused mainly on compound lifts 5x5 with room for you to add in any accessory work. As said above your form is more important than the weight.
And nothing is wrong with full body workouts. If they meet your goals. You have to know and understand what you are wanting to achieve. For body building I seriously doubt a full body program will meet your goals.
I highly recommend you do not do bench pressing. Highly overrated exercise that weakens your serratus anterior and can cause winging of the scapula. Just use dumbbells. Much safer exercise that is more realistic for every day use and that allows you to hit your serratus.
Deadlifts are good but you really need a trainer to help you learn how to do it properly. I have NEVER seen someone teach themselves how to do deadlifts properly.
Squat is the same thing. People tend to screw that up especially if they start at a older age. People who dont train when they are young tend to lose flexibility in the posterior chain and the calves which fucks up squat range of motion. It may take you 1-3 months of physical therapy to develop the flexibility to do squats properly.
I kinda find bodybuilding to be a bad idea. It is hard for me to get under 180 lbs at 5'9" and that's when I am around 6% body fat. I have no idea why people strive so much to be muscular/large like I am naturally. I look worse in clothing than the same guys who weigh 20-30 lbs less than me who approach me at the gym to ask for advice. I dunno about you but I am in clothing 99% of the time I'm with people/women. I think the goal should be in this order: 1) develop proper posture and flexibility in order to prevent injury 2) develop sufficient strength for daily activities and 3) look good in clothing. Not being able to find a suit that fits me because all the arm holes are too tiny and the waist is too large is fucking annoying. That and I have to let all my pants seats out because my huge glutes and thighs.
Bodybuilding can quickly develop into an Adonis complex in which you don't think you are ever good enough. Unhealthy hobby that rates up there with striving to be a supermodel.
---------- Post added 2013-02-02 at 03:03 AM ----------
---------- Post added 2013-02-02 at 03:11 AM ----------
http://www.youtube.com/watch?v=uzWOECAhsAM as well as some shoulder dislocations. http://www.youtube.com/watch?v=33P5AI27eiU. Also do some YTWLs and draw the swords to strengthen your rotator cuff. The reason DB's may be easier is that you can keep them in front of your shoulder girdle a lot easier while bb's tend to force your shoulders back.
When doing shoulder press with a db or a bb, make sure to keep yourself in neutral spine and really flex your stomach muscles. Do not hyper-extend your lumbar spine and turn it into an incline bench press. Good way to herniate a disk.
---------- Post added 2013-02-02 at 03:24 AM ----------
Last edited by jbhasban; 2013-02-02 at 03:31 AM.
You're lucky OP as you are looking for lifting advice ONLY one month into touching weights and get to *hopefully* fully benefit from the coveted newb gains (Linear Progression!!)
By now you know that your original workout posted is, sorry to be blunt, awful. That's okay though because there's a lot of GOOD info out there that will put you on the right track.
I see 5x5 (aka Stronglifts) was recommended. When you mention Stronglifts, Starting Strength (by Mark Ripptoe) is sure to be mentioned as well. Why? because it is unequivocally the best for novices!! Google Starting Strength, read the wiki, read the bodybuilding forums stuff on it and never look back.
3x5 Bench Press
1x5 Deadlift(which is at some point down the line changed/alternated for a 5x3 power cleans)
*Accessory work is also introduced after a few weeks on the program.
You're probably looking at it and thinking it's *too easy* or there's *too few sets* or there's *not enough burn*. SS will make you stronger, faster. You can sustain linear gains (SS has you slapping on 10lbs EACH workout to your squat) on a 3x5 longer than you can on a 5x5. 5x5 WILL make you stall faster and the volume is unnecessary for beginners and interferes with recovery. Then what does it have you do? Reset or just switch over to 3x5 (so dumb).
Tommy Kono, George Eiferman, Clancy Ross, Reg Park (Arnolds's mentor/trainer), Bill March, Bill Starr, Anatoly Pisarenko and Paul Anderson (among thousands of others) all advocated and used full-body routine and look where they ended up. Reg Park was Mr. Universe was 4 (??) time Mr. Olympia and was a serious contender for the Title at 45, 25 years AFTER he started competing. The others all have their impressive list of accomplishments, from WRs to Olympic Golds...do not discount the power of full-body workouts!!
It's all about conditioning yourself to do it. I'm starting up Texas Method again which has PR Squats followed by PR deads on intensity day. Focus hard on form and should be fine.Ack, deadlifting after you do squats is a good way to hurt your back. Tire your glutes and hamstrings during the squat so that your body naturally tries to compensate with your spinal erectors can cause you to fall out of proper form.
Last edited by Lockstatus; 2013-02-02 at 04:15 AM.
My problem with the squat followed by dl is that squat is very heavy on the posterior chain. If you are going to do squats and dead lifts on the same day, it would make sense to me to direct the squat to be one that hits the adductus magnus (sumo squat) or quadriceps (olympic or front squat) as you should be hitting the posterior fairly damn strong through the dead lifts anyways. You can do low bar squats (which is what most bodybuilders do as it allows for the most range of motion by most people as it allows them to compensate for inflexibility in the calves) followed by dead lifts but it seems silly. Both exercises are focused upon posterior development and you don't hit quads very hard at all then. Plus, dead lifts really need to be done with a perfect lumbar spine to prevent sciatica from developing. Fuck up squat form and the worst that likely happens is you crash down on the squat rack (maybe hurt your knees if you do it really bad). Fuck up dead lift form and you can cause some serious complications for the rest of your life. Yeah, you can hurt your back when squatting too but the sheer forces are a lot less than in a dead lift.
Another thing to mention, a lot of bodybuilders have overactive traps as a result of deadlifts and shrugs and not doing very many shoulder protraction or depression exercises. Plus, it is just hard to stretch your traps to keep them loose. So dips and pullovers are an important exercise to do to help strengthen the pectoralis minor. I recognize the pec major and lats do the majority of the work in depression but the minor is still an important aspect that people tend not to activate very much.
Last edited by jbhasban; 2013-02-02 at 04:43 AM.
Ok here are some fundamentals to help you succeed at what your doing
1. check out Kai Greene's stuff on youtube there is a 3 part movie on there "a day in the life of a bodybuilder"
2. Muscle growth is dependent on 2 things, the 1st is how much weight you lift and how much protein you take in as a part of your diet. Ideally you'll want 1gram for every pound you want to weigh.
3. Gaining weight is a wierd bag of tricks, if your into body building your going to be heavier for a variety of reason, mostly because your eating more and to a lesser extent because of muscle gain.
4.Optimum strength gains and definition is done through a working out every other day. Your off days are when the real work is happening, so going every day is counter productive
5.Muscle is inherently hard to put on and hard to keep, your body only wants what it needs not an ounce more. Lifting heavy for a few reps over a few sets can do more than going for lots of reps in a few sets. I suggest a 5 x 5 going at near max or 80% of your max.
6. Working big muscle groups does more than working small groups, so spend time perfecting your squat, your dead lift and bench press.
7. Being big is about gaining muscle, being cut is about dieting and understand that the guys on the magazines do not look like that all year round its impossible.
8. Being extremely cut also means during those periods you will be much weaker than if you were not cutting weight.
9. Go to a bodybuilding competition as a spectator, get to know who is there and where they work out, you'll soon figure out that it is not rocket science but still a purposeful manipulation of the human form.
10. Focus on one thing at a time, get big then cut, don't try to get get cut and big at the same time it will end with very little result and lots of work.
11. You'll need to be eating constantly during your cut times and you'll want to cut for not longer than 4 weeks, longer if your competiting 8 weeks max. You'll need to eat protein (no salt), rice, broccoli and a little water, every 2.5 hrs or as close to that as you can. When you cut weight your workout will change to a cut routine which all about muscle shape, so lots of clean reps and lots of variation (example your bench normal is 225lb on a 5 x 5, during a cut routine you use 135lb at 3 x 12 where you lower the bar on a 3 sec drop then press on a 1 sec up stroke, so 3 secs down, 1 sec up and you'll explode through the lift give it hell) think like this for dead lift and squat. You'll want to put in 1 day a week for finishing excerises forearms, calves, neck, shoulders, lats.
12. Glad you read this far, this is most important thing. Get 7-8 hrs of sleep every night, no booze if your serious or at least very little, liquor only and like a shot at most during the weekend. Listen to your body, when you get in a groove and shit is feeling good keep pushing, but know that the day is going to come where you can't lift what you normally lift, we all have bad days, if your body is tired it won't work right and if you push it , it will break and then you'll have an injury that could sideline your dreams. The turtle wins this race, proceed with caution and maybe you'll survive your workout this year.
13. R.I.C.E (rest,ice,compression,elevation) and naproxen sodium will be your go to agents to recover on painful days. If your gym has a sauna use it regularly and you can easily avoid most injuries.
14. Stretch mid work out and warm up before serious lifting.
There is more to this but if you've at least attempted this list then you are aware of the other stuff not mentioned and that means your on the right track.
I am 33 and I started working out seriously 2 years ago, I am avid lifter. When I was 18 I put up 225 as a 1 x max bench press at 180lbs. I can put up 275 at 213lbs today. My goals have shifted over time and I am leaning more into a muscle shaping routine, my background is strength and power lifting so my form is tight which saves me from injury. I don't run, I walk, or do elliptical at 15 mins clips making sure my heart rate doesn't go over 145.......you'll figure all that stuff out the deeper into this you go.
My knowledge on anatomy and such is no where near as deep as yours but I remember reading something in Ripptoe's book that explained why deads should come after squats. Gonna try and dig it out. For a less science-y reason, powerlifting meets have always had the order of squat>bench>dead but once again, dunno the reasoning (but I'm sure it's a good one!)
Alot of BBs have huge traps too because of steroids. Seen maybe a few studies at best that claim that the trap and neck area have the most androgen receptors. Doesn't necessarily have to be because of lack of shoulder exercise.Another thing to mention, a lot of bodybuilders have overactive traps as a result of deadlifts and shrugs and not doing very many shoulder protraction or depression exercises. Plus, it is just hard to stretch your traps to keep them loose. So dips and pullovers are an important exercise to do to help strengthen the pectoralis minor. I recognize the pec major and lats do the majority of the work in depression but the minor is still an important aspect that people tend not to activate very much.
We are splitting hairs here though, since the OP is a beginner. He should focus on gaining some sort of strength base before he looks into serious bb or powerlifting. A strength base perfectly served by Starting Strength ^.^ (See what I did there =p)
Last edited by jbhasban; 2013-02-02 at 05:51 AM.
Read everything posted here, some great in depth advice here that I'll be taking onboard and researching further. As a bit of clarification, I'm not interested in competing in competitions, and certainly not in building myself into an unfunctionable/impractical form. I'm simply doing this for myself, with a fairly general goal of looking good in a well rounded sense but not to the point of being rediculous. Having said that I have a high priority for making sure my form is good when doing ANY exercise, and I've put a lot of time into researching diet, body type differences, routines for said body types and generally trying to do as many things right as I can. In fact I recently changed my crunches so they eliminate the hip flexors, since I do have a very minor anterior pelvic tilt I don't want getting increased.
The problem is that because everyone's body is different, the information you can gather is inherently different and contradictory too. It's been a maddening trial of patience and cross referencing. But like I said I'm trying.
As for the debate between full body and split workouts, the fact is that (for now) I far prefer the FB work. It's been working for me so far, doesn't leave me very sore the next day, even after 3 straight days of it (my initial statement about working out 6 days a week was too optimistic of my actual results, I usually do about 4-5 days a week in all honesty), and I feel it in myself that my body reacts well to it. My plan for this first year was to keep going with full body workouts for the first 9 months, to get myself a strong base with which to then switch over to split workouts once I was more established. But since the overwhelming opinion is that my current routine I've been using is pretty godawful, if someone could draft a better FB plan to try for a few months at least I'd be VERY grateful. Something that makes use of mostly compound movements and avoids bench presses with bar and shoulder press machines (both of which my shoulder joints really don't like). Anything with dumbbells is free game.
I know I'm very new to this and that's the whole reason for this thread; to better educate myself and play it smarter.
Last edited by Kalmakk; 2013-02-02 at 09:02 AM.
You need to split the workout of different muscle groups. If you keep working out the same muscles every day, over and over, you are not giving them time to recover
That's the thing about RNG. It doesn't hate anybody - it just goes about its business, oblivious to the world around it.
Run for 15 mins.
Super Set: Inc DB BP + Close Grip chin ups
Single leg dead lifts
Super Set: Standing DB shoulder presses + Band pull aparts
Regular and side planks
Run for 15 mins
Run for 10 mins.
Super set: Wide grip pullups/eccentric wide grip pullups if you are too weak + pushup plusses with weight on back
Squats with plates under your heal (focuses quads a bit more)
Super set: Low cable pulls + upright rows with dbs
Super set: Step ups + one legged stability pad stands
Run for 20 mins.
Run for 15 mins
Straight leg dead lift or RDL
Run for 15 mins
Run for 5 mins.
Box jumps for height or tuck jumps
One arm cable rows on a bola ball
Roman chair or hanging leg raises
Run for 25 mins.
Run for 5 mins.
3-5 sets of the following:
1 min of military presses
1 min of pullups
1 min of medicine ball slams
1 min of pushups
1 min of 20 inch box jumps
Take a 1 min break, Jog for 5 mins, take another 1 min break and then do another set.
Run for 30 mins.
30-60 mins of foam rolling + stretching.
This is similar to a routine I would use but I switch in a deadlift day every other week but a beginner shouldn't do deadlifts until he has developed some kinesthetics. This means you need to learn how your lumbar spine feels when flexed and extended and proper hip activation/hip drive.
---------- Post added 2013-02-02 at 03:12 PM ----------
Now, if the routine above is too demanding (and it may be, it is very demanding for me and I am an experienced lifter), you can always take out one day and just do running instead.
Last edited by jbhasban; 2013-02-02 at 03:21 PM.
Strong Lifts 5x5 or "Starting strength" is perfect for you. Don't waste your time cutting right now. You have nothing to see. You dont need to worry about biceps and triceps right now, they are the some of the smallest muscles in you body, and will not get much bigger unless you get your major muscle groups stronger. i.e. legs back and chest. Pick one of these programs and follow it to a T for twelve weeks and see how much you improve.
I would recommend doing Starting Strength for awhile. Put on some decent strength gains first.