Weekly Schedule for a Newbie

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steveawesome44

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Hey all, fairly new to the boards and I have been trying to gain some upper body size at the gym I frequent for about 5-6 weeks now. I had a trainer there set me up with some weight lifting routines, upper body, lower body, and core. So so far so good there.

I've gotten a little stronger so far, my technique for lifting and exercising has improved, as I'm actually able to activate the targeted muscles for the each lift now. I've noticed a little bit of an increase in size, my arms aren't as skinny as they used to be, and my triceps, pecks, and shoulders are a little bigger/more defined. I just haven't really gained all that much weight, when I started, I was maybe 145, and now I'm about 150(I'm 6'1 btw).

Now that that's out of the way, I have a couple of questions, and if anyone could shine some light on them that would be killer.

1. I try to go to the gym everyday, always working on a different aspect of exercise, lower, upper core etc. However, I'm starting to feel a little burnt out doing this, is it more beneficial to work fewer days of the week, or should I continue to push forward so get better results?

2. How frequently should I change my routines? Right now for upper body I do a vertical bench, a row lift machine(not sure if thats what its called..), a free weight shoulder lift, a pull down shoulder cable machine, and then triceps and bicep curls with a cable machine. I usually do about 4-5 sets, about as much as I can lift. My trainer was telling me about plateaus, and my gains have stopped recently.. could someone explain to me a bit about them?

3. For lower body, I do free weight lunges, hamstring curls, calf lifts, and for core strength I've been starting with the plank, sides and normal because I sort of struggle with balance in my abs. My trainer says I don't need to change these ones as frequently, is he correct?

Sorry if this was long winded and sort of vague, but he's kind of a busy guy, and I always forget the specific questions I had for the short time frame I get to talk to him.

Thanks so much to anyone who tries to help me out, I'm going on a vacation to Miami in december, and I'm hoping to be a little bigger, and more toned, am I just dreaming or is it possible to get at least some results by then??

Again, thanks so much!!!!
 
3 days a week full body routine.

And sorry but your lower body routine sucks and I am betting the upper body one is just as bad. You need to be squating and deadlifting.Activating the largest muscles in your body is the best way to make progress.

There are tons of routines to be found but I suggest you start with .
 
Oh uh, ok. Guess I'll check out the link for some new routines. 3 days you say? I guess I have the wrong approach with the 7 day thing. I'll look into the squats and deadlifts like you say, so these will build size and lean down a bit? Again thanks for the input man, weight training seems a little overwhelming at first at least, any help I can get is great.

Also I forgot to mention, I'm taking Gold Standard Whey Protein Isolate with a banana after every workout... my trainers idea, it's a good one right??
 
Train with natural body movements on your feet. Pick stuff up, put it down. Pick stuff up overhead, carry stuff. Increase heart rate.
 
Check out flexfitness.net they offer tons of workout programs for all fitness levels.

for beginner workouts check out flexfitness.net/Flex_Fitness/Flex_Beginners_Workout.html
for complete body workout check out flexfitness.net/Flex_Fitness/Flex_Complete_Body_Workout.html
and for core and abdominal workouts check out flexfitness.net/Flex_Fitness/Flex_Abdominal_Workout.html

hope i could help!
 
Whatever you do don't buy anything other than the gym membership. Free successful programs are everywhere.

Whey is fine, but try for solid proteins. If you want to gain go for 1g of protein per pound of body weight. In your case 150gs (or more) along with clean eating.

Check this:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

I’m an old dog getting back into it and found this appealing to me:
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

You may like it too.

((keep the power on the inside))
 
sostad said:
Check out flexfitness.net they offer tons of workout programs for all fitness levels.

for beginner workouts check out flexfitness.net/Flex_Fitness/Flex_Beginners_Workout.html
for complete body workout check out flexfitness.net/Flex_Fitness/Flex_Complete_Body_Workout.html
and for core and abdominal workouts check out flexfitness.net/Flex_Fitness/Flex_Abdominal_Workout.html

hope i could help!
Click to expand...
 
steveawesome44 said:
Oh uh, ok. Guess I'll check out the link for some new routines. 3 days you say? I guess I have the wrong approach with the 7 day thing. I'll look into the squats and deadlifts like you say, so these will build size and lean down a bit? Again thanks for the input man, weight training seems a little overwhelming at first at least, any help I can get is great.

Also I forgot to mention, I'm taking Gold Standard Whey Protein Isolate with a banana after every workout... my trainers idea, it's a good one right??
Click to expand...

trust these guys steve they def know what they are talking about. I spent 3 months doing stupid $hit like the routine you're doing with minimal results. I been doing the Full body routine3 days a week for 4 weeks now and the results are incredible in my opinion. It's sometimes hard to trust people over the internet but I can promise you it's been working wonders for me and will for you as well.
 
steveawesome44 said:
Oh uh, ok. Guess I'll check out the link for some new routines. 3 days you say? I guess I have the wrong approach with the 7 day thing. I'll look into the squats and deadlifts like you say, so these will build size and lean down a bit? Again thanks for the input man, weight training seems a little overwhelming at first at least, any help I can get is great.

Also I forgot to mention, I'm taking Gold Standard Whey Protein Isolate with a banana after every workout... my trainers idea, it's a good one right??
Click to expand...

Yeah, a lot of people seem put off by a 3 day a week routine. Popular opinion seems to be that you need to work out 5-7 days a week. Not true. Building muscle takes 3 elements: lifting heavy, eating big, and getting plenty of rest. If you lift heavy and intensely, 3 days a week of a FBW is enough.

When I stated those 3 elements, I may have been overgeneralizing, so I'll elaborate a little. By lift heavy, I mean that if you're not lifting a weight that is challenging, you're wasting your time. Increase the weight you're lifting whenever possible. By eating big, I mean that you're going to need to eat a lot...of the right foods, which includes a ton of protein, good carbs, and some fats (unsaturated and even some saturated). This is very important because if you eat a lot of cheeseburgers and cake, you'll just get fat. Finally, your body will build muscle as a repair and rebuild function while your body is at rest. If you're constantly working out, your body won't have the necessary down time to effectively rebuild. Getting sufficient sleep falls right in line with this as well has having plenty of rest days during the week.
 
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