help a guy out

[blueman]

ok some 1 plz help me out i want to start working out and i want to to do a routine that i saw in a post but i dont understand some things like this:
Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
what does it mean by "2 x 6-8 reps".

 

[diablo]

If you don't understand the most basic fundamentals about working out, you might wish to educate yourself further before attempting any exercise that you'll (probably) do wrong through inexperience and lack of knowledge. There are many resources out there on the net teaching the core skills and knowledge you'll need; your first workout is to use your fingers and google.com to find them. Best of luck, and hope to see you back in here answering your own question soon.

 

[MindOverMatter]

2x 6-8 reps means 2 sets where you repeat the exercise movement between 6 and 8 times. what that means is, you can do at least 6, but should barely be able to do 8, and never 9.

 

[blueman]

ok i got it but should i do a set right after i finish doing the first set or wait till im not that tired?

 

[Double]

wait 1-3minutes

 

[blueman]

aight man thanks

 

[blueman]

Im doing this diet i wanted to know if it looks good:
8:00 a.m: shake that has water apple papaya and pineapple
11:0 a.m: can tuna
3:00 p.m: chicken breast or meat with boiled vegtebels
6:00 p.m a salad
8:00 p.m same shake from the morning
should i add anything or remove anything
thanks in advance

 

[Alpine]

With respect. If you don't understand it, that routine won't suit you. It's too much work for your chest for a beginner.

I suspect it's similar for other bodyparts.

Have a search on the net, there are loads of dedicated weight training forums, with lots of beginners information/routines.

 

[Double]

Originally posted by blueman
Im doing this diet i wanted to know if it looks good:
8:00 a.m: shake that has water apple papaya and pineapple
11:0 a.m: can tuna
3:00 p.m: chicken breast or meat with boiled vegtebels
6:00 p.m a salad
8:00 p.m same shake from the morning
should i add anything or remove anything
thanks in advance

whats the deal with your exotic shakes?

as a rule, you should get protein with every meal and your shake doesn't contain any protein. i would suggest oatmeal+skimmed milk+whey protein for breakfast and cottage cheese + shake of whey with water as your last meal. you do need the protein to get you better results.
also shakes are fluid so you get hungry more often which is bad when cutting.

generally your choice of food is much more important than your work out routine

 

[blueman]

what is whey exactly for ?

 

[blueman]

im planing on doing this think its good

Chest
Lever Bench Press
Low Incline Dumbbell Press
Chest Press

Back
Lever Seated High Row
Lever Seated Row
Lever Incline Row
Cable Seated Row

 

[Double]

whey protein is the best supplement. it is the "fastest" protein. the body can use it after 1 hour. protein from tuna,milk,meat takes a lot more time. so it's very useful to take whey with your first meal because your body needs fast protein. and the last meal should have fast protein(whey) and slow protein(like casein from cottage cheese) because sleeping is the most important time to build muscle

also it's important to take one shake whey before workout and after workout

 

[blueman]

thanks man good information ill oder 1 then

 

[rudygee2]

Originally posted by Alpine
With respect. If you don't understand it, that routine won't suit you. It's too much work for your chest for a beginner.

I suspect it's similar for other bodyparts.

Have a search on the net, there are loads of dedicated weight training forums, with lots of beginners information/routines.

I dont want to question your knowledge of anything because you probably have more experience than i do, but I dont think this is at all too much for a beginner. What he has written down only has 6 sets for the chest. When i first started, I went right away to bench 3 x 4-8, incline 3 x 4-8, and dips 3 x 4-8. The only thing i question is doing chest and back on the same day.... i dont think doing 2 major body parts in one day is smart unless you're doing a full body workout as opposed to a split.

 

[Alpine]

Hey, it's only my opinion and I'm no man mountain.

In fact I'm gonna stop preaching about compounds and abbreviated routines and just get on with my own training.

If people want to do 6-9 sets/bodypart that's fine by me.

 

[blueman]

im going to loose weight first going to do 40 min of cardio every day be on a good diet for about a month then ill start weight training thanks for the advice.

 

[MindOverMatter]

after you finish your cardio cycle and start bulking, try this routine, it's what I started out with, and you can see my results in my signature:

Originally posted by MindOverMatter
Here's the routine I originally started out with:

(4x means 4 sets, 6-8 means 6 to 8 reps [meaning you can do at least 6 reps, but no more then 8])


Monday - Arms
4x 4-6 barbell curl
4x 6-8 preacher curl
4x 4-6 weighted dips (or just dips if you can't do weighted ones yet)
4x 6-8 cable tricep pressdowns
2x15 Reverse Wrist Curls
2x15 Wrist Curls

Tuesday - Legs
4x4-6 Squats
4x15 Standing Calf raises
4x6-8 Leg extensions
4x6-8 Hamstring extensions

Wed - Shoulders
(Your front lateral will get worked out enough through bench / millitary presses, no need to isolate it yet)
4x15 Shrugs
4x4-6 Arnold Press / Barbell Millitary Press (I'll alternate every week)
4x6-8 Side Lateral Raises
4x6-8 Rear Lateral Raises

Thur - Chest
4x 4-6 DB flat bench (use dumbells instead of barbells every 2nd week)
4x 4-6 DB incline bench (use dumbells instead of barbells every 2nd week)
4x 4-failure -Chest dips
4x 15, 12, 10, 8, 6 cable crossovers (pyramid the weight up)

Friday - Back
4x as many as you can - Pull ups (once you can do more then 10, get a dip belt and add some weight to it)
4x as many as you can - close grip chin ups (once you can do more then 10, get a dip belt and add some weight to it)
4x4-6 Deadlifts
4x4-6 One Arm Dumbell Row / Close-grip Tbar Row (alternate every week)

Abs every 2nd day. Do this for now:
4x 25 sets of reverse crunches (done slowly)
4x 25, 15, 10, 5 of machine crunches (increase the weight every set)


Eat lots of protein, supplement protein/glutamine after every workout, eat lots of carbs early in the day, and you will make good gains.

 

[blueman]

ill have to try that out thanks man

 

[Sammo]

Originally posted by MindOverMatter
after you finish your cardio cycle and start bulking, try this routine, it's what I started out with, and you can see my results in my signature:

You sure thats not a bit to much to start with?

If he's just starting to train he can train body parts a couple of times a week without over training. I would reccomend a 2-day split. He should make advantage of his ability to make begginer gains.

 

[blueman]

what do u mean by
"He should make advantage of his ability to make begginer gains"