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A little help with a new workout routine.

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Old 08-22-2010, 01:16 PM   #1
MLugo
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Question A little help with a new workout routine.

Hey guys, I'm kind of new here so excuse me if I'm not that well versed in the matters of this forum,

I need a little help with fixing up my workouts. I've been reading some posts
Around here and I've noticed I do a lot of what you guys have called wrong.

Here's my schedule:
-Mon: pushups (I do around 150 to 200, depending on the day, I also
Alternate between regulars, military and wide)

-Tues: Ab workout (around 30 minutes)

-Wed: Arms (I do mostly isolation excercises, 3x8 alternating between biceps,
Triceps and shoulders)

-Thurs: Abs again

-Fri: leg workouts. And sometimes I take this day to work my arms some more
Or do pushups.

-Sat: Running (2 miles at the track)

-sun: rest or abs

While I kinda like this workout, and I HAVE seen a lot of development, I'm thinking that I should change this up a bit
I'm thinking of adding squats, bench and deads when I buy a bar, (I'm piss broke right now)

What do you guys think I should change? How should I style a new routine in order to see max. gains?
Thanks a lot in advance.
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Old 08-23-2010, 07:05 AM   #2
rezstyle
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What's your goals? Past lifting experience, diet, etc?
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Old 08-23-2010, 11:54 AM   #3
MLugo
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My diet consists mainly of tuna, chicken breast, whole weat bread, cottage cheese, oats, milk, vegetables and eggs.

That's mostly it, I need to expand on it though,

I'm also drinking a Whey shake after excercising and in the morning. (Looking into getting some creatine, too)

My lifting experience is literally like 6 months, where I've been pretty much doing the routine I posted above, with little
Tweaks here and there. Its been working pretty good, I've cut down on fat, and I've seen more muscle definition but not a lot of growth. (Think of a swimmer's body, more or less)
I'm looking to gain some muscle, get bigger and harder.

Right now I'm 5'9" , weighing at 142 lbs.
As you can see, pretty skinny, but my muscles are getting pretty defined. I wanna take this up a notch and build more muscle. Especially in my arms, (which are still pretty skinny) and my chest.

I think I'll post a picture soon. Thanks
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Old 08-24-2010, 09:25 AM   #4
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No picture necessary, you're not eating enough. Your program won't matter much if you're not fueling yourself right. For a program, I'd suggest looking into Rippetoes Starting Strength or West Side Skinny Bastards (or soemthing like that). Both are established programs so they take all the guess work out of it.

You need to find your base metabolism. That will tell you how many calories you need to maintain your current wieght. There are calculators online to help you determine this.

If you want to add muscle (lbs), eat 15-17 calories for each pound you weigh. Within these calories, shoot for 1 - 2 g of protein per body pound. Finish it off with 100 G of carbs a day (preferably not in the evenings) and eat greater than 15% good fats and you should start to see results. You can always add 10% to your calories if you still aren't seeing the results you want.
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