Setting Schedule For Body!!! Help !!!
 

Im wanting to set a schedule for my body, I need to do this because I find myself in the gym day after day doing same exercises w/ the only change being what order I do them in...

Im thinking about signing up at a gym so I can have someone to spot So I can do benching/dead/squat seeing its importance...

If anyone could write out a schedule for me Id appreciate it greatly. I will also need everyone to write out workouts they do and what exercises it contains,Im trying to educate myself further on the muscles of the body (interesting topic) + supplement effect and how they work....

So heres a example of what I need from you guys...

Monday: Triceps,Biceps...
Exercises contained in Monday workout: Cable pull down's Heavy 3 sets 10 reps...
Tuesday: Bench (also if you have a bench % routine I would appreciate to see what it is).
Wednesday:

Ok I think you get the point... O and Btw Im building up my mass+Strength....

as nice as everyone is here i dont think anyones going to write out a plan for u specifically (then again i could be wrong) why dont u check out the training forums and see some routines that everyone else is doing and take some examples for them and then take something out of there that u think would work, and would target your specific weak spots and then give us a routine thats youve came up with and we will critique it for u based on your goals and stats

try reading the sticky about the workout routines...there's tons of stuff there. then come up w/ some more specific questions.

i just checked out the sticky theres so many routines before i checked it out and only looked at 5x5 and split day workout thing

There are dozens of different ones. A lot of similar ones, but each has it's own peculiarities.

Are you BOMBR2?? U write just like him, no capital letters, no punctuations, never before seen grammar.

whats your obsession with him? long lost family member? secret lover? childhood friend? im not who you want me to be

Apoc,

Would you prefer me to write as if I was writing a research paper for school or a business letter? If it pleases you I will try and write in the best grammar I know. From years of chat on AIM I have just learned to type without using capitals or apostrophes. Oh, also I will knock my weight up to 150 for you.

Wanting,

It's not that "chatroom" typing is bad, per se. It is just that when a person uses proper capitalization and punctuation, the better understood the ideas.

Remember, you are not writing for yourself, you are writing for the reader. When you ignore such niceties as puntuation and capitals, you are saying to that reader that you don't consider it worthwhile to put an effort into your correspondence.

Also, there are a lot of people here that don't do a lot of chatting, IM'ing, PM'ing or whatnot; so any point(s) you may be trying to make may be missed by them. That could be to both their and your detriments.

And, there's no one waiting for your reply like in an instant message, so you can take your time and consider the period key or use the shift key when hitting the letter i.

Yo line,
I would recommend you check out the sticky up top. Many great plans. I would start with learning all the moves, properly.
I am a beginner and learning a ton on the way. You may want to check out Max-OT. 0311 is all over it, and has a journal here. hes puttin up some weights.
I also like DC training. Whatever you go with, just follow the routines, push heavy. get in the gym and kick ass.
Ive only been in commercial gyms a few times, At college it was cool, cause most of the guys were not there to f around, and they had a big freeweight room,andof course the sor chics on the machines. Been to Golds gym and Ballys. There are a lot of strokes out there, so I made a gym in the house.

Its always good to have others for spots, and a partner. If I didnt have my brother, I know there would be times we would just be spinning our wheels.

For mass and strenght, use compound movements, get the big excercises down. squats, bench, pullups, deads, all the good stuff.

Oh,and remember to rest. Dont try to go to the gym 4 times a week and hit your chest hard each time.. youll be killin yourself. hell,man,get out there and pump some iron, My say, start off with something set up, max-ot or DC.

DC Training
 

Noone should do DC training unless they are advanced trainees. There just ain't no way, and everyone including myself who trains using DC will be the first to tell anyone not to do it. You honestly need at least 4 years exp. before trying it. I'm actually thinking about taking down the info. in my journal. :(

well,ya got me there. It does state in the information it is for advanced lifters... I guess Im just used to seeing a lot of hungry people that know what they are doin on the boards. its best to stick to the basics and learn the moves at first,
oh, 0311, your journal is just that.. I dont keep a journal per say, but use excel at every workout for progress. A journal gives ya some extra space to keep you accountable, and you can put misc feelings in there on how weights/you felt... but dowhat ya want.

What would you recommendas a split then. A 3 x full wo,or 4 day split, maybe do the below, maybe swap monand friday. pick 3-4 exercises, 3-4 sets, and 8-12 reps a set.

Mon - Back/Bis
Tues - Shoulders
Wed – Rest
Thrus - Legs
Fri - Chest/Tris

i wouldnt consider taking down the info 0311 maybe just a warning about the intensity of the workouts....maybe we should put subgroups on the journal section as in like a colum for advanced routines...intermediate, and then basic routines so people who come here and take a look at the journals know what level they should be looking at based on their experience (put next to each section how much experience you need to be up to that kind of routine) its a possibility, and im sure it would help out alot

That's a great idea, BUT...If I was a newbie, and had a choice at either a beginner routine or an advanced one, I'd pick the advanced. Looking at my journal, if I was a beginner I could easily go off of it and mimic my program because it's layed out well. Actually, over on the intensemuscle board, the founder took down all his sticky's because of just that->too many underexperienced people asking dumb questions clogging up his forum...I've been lifting for 8 years solid, and it's still a little hard to take in and definately kicks my ass. Rest/pausing, blasting/cruising, widowmakers, true negatives...
It's too much IMO for anyone who doesn't know their body's capabilities inside and out. Dieting is the biggest part of the program, something that takes a few years to master. (ie. how to ingest twice your bodyweight in protein alone.) SDF agrees, don't ya... ;)

Na I wasn't going to take it down, I just wanted to stress the fact that it's advanced. If someone who thinks their shit hot and wants to give it a serious go....Have fun. Chances are they wouldn't last a month :eek: Either that, or if they're not eating right, zero gains and a ton of injuries-

Well Thanks everyone for you Post...Sry it took so long for me to write back but I worked all day today.

Im going to read up on the sticky note routines and then i'll post what ive come up with,now note that im not exactly a Newbie to training...I started training when I was in 8th grade and I had pretty amazing gains.But I will say Im a begginer because of my lack of knowledge on many subjects.

I gotta take a shower I smell like BarbaQue...(Just got off Work)

Alright I checked out the 3x3 and I actually like it but the problem is that im not really the much of a lazy kid, So im thinking the 5x5 would make me feel more pumped...

But im a little confused about the 5x5 workout I really dont understand what its saying...

Does it mean you workout 5 days and you do 1 out of 5 main body workouts each day to forfill a full body workout...

Ex. Day 1 squat's + another 2 workout that will contain 8-10 reps...

Day 2 Deadlifts + another 2 workout that will contain 8-10 reps...

Day 3 (alright you get the point)...

Am I understanding it right,cause if so I like it...

I like those two. both are about starting lighter, paying attention to form. both include compound movements. 3x3 looks rough, i dont think i could do 3x on the big 3... youll be suprised real guick when you are pushing weights.... oh yeah, but the 3x3 starts easy/nice, it is functional. by having your body see an increase in size/weight each week, it is pushing itself. if you read more it is more complicated than you think, each phase has different sets/reps, and differesnt grips.
Oh, the 5x5, from the looks, it is a split, but you do an add 5 per week on major moves. go till ya meet a plateu, then go max effort 3xfor afew weeks... after rereading it, its a nice learning. yup, i like it.
oh, and the setupt is not hitting same day after day, its a split.
this is ripped from it:
Day 1 chest/calves
day 2 back/shoulders
day 3&4 rest
day 5 bis/tris
day 6 legs

Oh, and back to old syuff. originally, i leanred/followed muscle & fitness and mens health mags. I was a cookie cutter look at the routine, do it. An I tell ya, I didnt change for a while. I did my own thing durring college, had a bench in out basement, and my roomie would bench with me. I was still doing the same weight, spinnin my wheels. Luckily I have learned much over the past year. my brotherdidnt change his diet, I did. now Im coming up on a 6r, and he is the same. He finally wrote down what he has been eating the past few days. We will talk about it workin out ( most of te time we dont talk, just ask how many sets, we are in the zone and listeniive you a n to music) . OK, im done. Start wit 5x5 id say, just to give ya a split. Then work on diet. Diet is 80-90% of what happens. I have been cutting for a while now. Ive been gainin strengt just because Im hunry, but you gotta eat ta grow.

OK, gotta go to da bar. Oh, the Tyson fight sucked, but hes alrit, definately changed over the years.

Dr.X please come here and settle this issue. Once u introduce him to Rosie all the problems will be solved. Wantingmuscle, I was just playing with u bro. By the way how are u going to knock ur weight up to 150?? With the help of a five pound dumbbell, j/k. :D

The McDonalds diet. Supersize me but only for one week mayb not healthiest way but if it needs to be done.

Joe, I wouldn't take two days off in a row. Stick to a 2 on 1 off. Don't worry about actual days in a week. Just look at it like day 1, day 2, ect. I also wouldn't pair back and shoulders together either. Keep in mind that muscle mags are usually written from tiny 180 lb guys who don't know shit about lifting. Try and steer clear of those magazines when picking a routine. They promote stuff like doing dumbbell presses on a exercise ball for the best mass and bullshit like that.

lmao i love those magizines their just funny most of the time to look at seeing people trying to workout on those huge plastic balls is funny i couldnt imagine picking up dumbells and attempting some of that stuff. why dont u do chest and back, then calves and the rest of your legs, then bi's tri's and shoulders. dont forget your forearm though too. i would say maybe throw in a little cardio but your working out for mass and strength now so u might not want to do that

Hahha, well said that is.

If you can incorporate a 5-day split, that will accomplish the "no two days off" thing:

day 1: arms
day 2: shoulders
day 3: chest
day 4: off
day 5 legs
day 6: back
day 7: off
day 8: arms
day 9: shoulders

etc....

(not meant to be a routine, I was just typing body parts as they came to mind)