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grk77536 07-09-2008 08:14 AM

Starting Again
 
I started working out when I was aroud 13 and kept it up until I was 16. Aroun that time I was strength training and got up to 205 on bench press. A few weeks later I fell on my head and injured my neck pretty badly. It's been about 9 months since then and I have recovered. I'm ready to start building mass. I still want strength, but I have turned out to be a pipsqueak and want to put on mass. I am 5'9" and 140lbs. If any one can help me design a workout plan it would be much appreciated. THANKS

hrdgain81 07-09-2008 08:27 AM

IMO I wouldnt bother designing a program, there are plenty of very good templates already, no need to re-invent the wheel.

I would suggest Starting Strength, or Bill Starr's 5x5, do a search here on the forums and you will find plenty of info on both.

At this point in your development, training for mass and training for strength will be one an the same.

iron_worker 07-09-2008 09:39 AM

X2 on Starting strength and the strength=mass part.

_Wolf_ 07-09-2008 10:00 AM

learn to squat deep and deadlift well. since you only mentioned bench press strength, you could come across to some as a typical dude who like to bench and curl....however, without knowing more about you it is impossible to judge fairly so i would advise you to start squatting and deadlifting if you havent already and make sure you do "deep" squats which are below parallel. Also start learning to deadlift correctly.

and one last thing....no smith machine squatting or deadlifting. everything must be done with free weights if you want to get strong and big.

and...like everyone already said: starting strength + good form on everything

iron_worker 07-09-2008 11:01 AM

Definately learn a real olympic squat and do deadlifts as well.

Cradler 07-09-2008 12:42 PM

Quote:

Originally Posted by _Wolf_ (Post 60672)
learn to squat deep and deadlift well. since you only mentioned bench press strength, you seem to be a typical dude who like to bench and curl....and if you squat you squat only 3-4 inches deep lol...

so...like everyone already said: starting strength + good form on everything

I know what you mean Anuj, but don't you think this is a little bit of a combative tone? I mean, yeah, he only mentioned that one lift, but it's a big jump from there to curl jockey. I could be crazy, though. :biglaugh:

hrdgain81 07-09-2008 12:51 PM

^^ agreed

_Wolf_ 07-09-2008 01:03 PM

Quote:

Originally Posted by Cradler (Post 60682)
I know what you mean Anuj, but don't you think this is a little bit of a combative tone? I mean, yeah, he only mentioned that one lift, but it's a big jump from there to curl jockey. I could be crazy, though. :biglaugh:

really? damnit...i thought i was being polite.

no, seriously...if you and hrdgain think im being overly aggressive (which i assure you guys i am not at all) i will gladly edit my post.

_Wolf_ 07-09-2008 01:05 PM

edited. hope it isnt combative anymore.

hrdgain81 07-09-2008 01:26 PM

I dont know that your being way overly agressive anuj, you just jump to conclusions i think. We all know your trying to help, so no harm done bud.


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