Starting Again
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07-09-2008, 08:14 AM
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Rank: New Member
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Join Date: Jul 2008
Posts: 16
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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
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07-09-2008, 08:27 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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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.
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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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07-09-2008, 09:39 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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X2 on Starting strength and the strength=mass part.
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07-09-2008, 10:00 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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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
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Last edited by _Wolf_; 07-09-2008 at 01:05 PM.
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07-09-2008, 11:01 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Definately learn a real olympic squat and do deadlifts as well.
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07-09-2008, 12:42 PM
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Rank: Member
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Join Date: Mar 2007
Location: Boston
Posts: 379
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Quote:
Originally Posted by _Wolf_
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
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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.
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07-09-2008, 12:51 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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^^ agreed
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07-09-2008, 01:03 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by Cradler
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.
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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.
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07-09-2008, 01:05 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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edited. hope it isnt combative anymore.
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07-09-2008, 01:26 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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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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