Help for the new guy? (Weight lifting)

[Garconis]

I'm at college. I'm 18 6'2" and about 160lbs on a lucky day.

A few days ago I began lifting weights at the gym. I use the machines. I know you are supposed to do the two muscle groups seperately and that is what I have been doing:

Biceps and Back on one day, and Triceps and Chest on the other day. (Along with legs whenever I feel like it).


I am trying to gain weight and look more muscular/bigger too. I know that I should start light and do a max of about 12 reps and work my way down to heavy and be able to only do like 3 reps.

But am I supposed to do that all in one sitting on that machine? (and is that what a "Set" means?).

Basically I want to know how to go about doing this...

 

[Artifice]

garconis, as you know, it is generally better for the genitically inept to use progression sets, so the routine you r doing on now should offer some real results pretty quick.

However, as most lifters will tell you, the workout is only about 50% of the bodybuilding process. The rest is the diet. for you, I would suggest a varied ZONE based matabolic diet with carful consideration applied to daily protien intake. you can get all sorts of info regaurding your diet via internet which, you probably know better than I, how to find.

There is also the prospect of supplementation, which are often worth the added expence. some pre-workout creatine containing suppliment combined with a quick burning whey protien post-workout recovery drink would really be benificial to your cause.

I know it can be confusing when selecting suppliments in a market that is very obviously supersaturated with them, so i will come up with a list of some pretty good ones for you and post it later.

 

[Red Eye Racer]

To gain mass,... low reps with lots of weight is the general rule of thumb. And yes, diet is also quite important. Meat and potatoes.

 

[rjensen11]

Eat carbs before working out, then have protein RIGHT AFTER you work out. To increase strength for benching, good sets/reps are 5x5's. For all other lifts, except for abs, 3x10's are a good rule of thumb. If you can do more than 12 reps in a set, you're not doing enough weight. I would recommend not using machines once you get form down and everything. Machines are great, but they're not always 100% accurate, plus they don't work on your stabilizsers as much.

A good routine most people do in my area is Push, Pull, Leg. Do all upper push exercises(Bench, nosebreakers, Incline, decline, military) one day, then do all pull(pulldowns, pullups, curls, rows) the next day, and leg exercises(squat, leg curls, leg extensions, calf raises, etc) on leg day. This will allow the full 48hrs of resting time for each muscle, and will give you a constant, steady routine.

 

[Option2]

You won't put on any "real" weight until you start training your legs consistantly. Learn to squat and deadlift.

Instead of hitting your biceps on Back day, hit them on Chest day when they're fresh. Same with triceps, hit them on Back day or hit'em on a seperate day along with shoulders and traps.

 

[Ax Battler]

^ Yes squats and deadlifts will add more mass than any other exercise - when you do them your whole body will grow.

Don't focus on show-off muscles like pecs and arms - you'll just overtrian them concentrate on building the whole body in proportion and don't skimp on leg day.