Heya all,

Well, going into my sophomore year of college I have found myself with an endless supply of free time so I have decided to start seriously lifting at the gym.
I am a pretty average guy, not really built at all, about 5'10'' 160 lbs. Im just looking for some advice. I really looking to develop my chest, arms, and shoulders: pretty much everything upper body. I plan to lift 3 days a week but would just like some input from you workout buffs .

Thanks,
Vaedyn

I used to work out a lot, but I've been ultra lazy lately. One thing you want to do is not to forget lifting legs. When you lift legs it actually helps your upper body to grow. I don't know why I can't think of the word, but it releases hormones or something like that.

If you want to gain bulk, lift higher weight and less reps. When looking for tone go higher reps and lower weight.

I always liked splitting my muscle groups up for different days. You can go with opposing muscle groups or related groups.

Chest and Back, Bi's and Tri's, Shoulders was a routine I had for a while.

Also, Chest and Tri's, Bi's and Back (and even shoulders), and Legs is a good routine.

Make sure you change your workout schedule and the muscle groups or your muscles will adapt and you won't gain as much.

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Old Norsk Sessions every 4th Monday from 4-6pm EST on Digitally Imported Radio (Progressive Station), and 7pm CET on Trance.fm every 1st Saturday

i'm not giving you any suggestions until you get your priorities straight and also work out legs

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Originally posted by Floorfiller i'm not giving you any suggestions until you get your priorities straight and also work out legs

I didn't used to lift legs, but I was playing 4 intramural sports to work them. If I go back to lifting, I may not lift too much legs either. I play hockey in two leagues and try to rollerblade with my dog, so I figure it's kind of covered.

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Old Norsk Sessions every 4th Monday from 4-6pm EST on Digitally Imported Radio (Progressive Station), and 7pm CET on Trance.fm every 1st Saturday

If you want to build muscle and have a more solid look, then hit the gym 4-5 times a week and do shorter reps (6-8) with heavy weights…you should just barely be able to do like 6 or 7 of whatever you’re doing. Eat a protein bar or shake (or some source of protein) within 45 min after each workout. Try not to eat TOO much junk food, although I don’t think it’s a big deal when you are trying to bulk up..a little french fries or ice cream won’t kill you. Oh yea, and most importantly (for trying to beef up), you need to eat at LEAST 3 meals a day (big ones) with a few snacks in between. Should be noticing a change after 3-4 months...

oh yea, and don’t neglect your legs/lower body because then you won’t be proportionate. A lot of guys are only concerned with their upper body and then they get big and they have these chicken legs...do the whole body, might as well

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My soliloquy may be hard for some to swallow, but so is cod liver oil.

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Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

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Originally posted by Slylee Oh yea, and most importantly (for trying to beef up), you need to eat at LEAST 3 meals a day (big ones) with a few snacks in between.

Big meals are a waste. You should be eating 6-8 small meals a day. And don't mix food that is high in fat and carbs in the same meal. You want to gain weight, but you don't want to gain shitty weight then have to work off the excess later. Take it slow, no reason to rush.

If you haven't worked out before, you'll notice huge gains in the first couple of months. Stick with high reps and low weight to start so your muscles get accustomed to the strain, otherwise you'll find yourself injured in the first two weeks.

I suggest talking with a trainer at your gym for a program to start on, or take a few hours and sort through some posts at the forums at Elite Fitness.

http://www.intense-workout.com/index.html

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Originally posted by Swamper If you want to bitch and whine about your sig being edited then PM me with what it was and I'll look into it. Posting a thread about this wastes everyone's time

i've been eating breakfast lunch and dinner every day (decent sized ones) and snacking a lot and i'm finally starting to gain a little like i wanted to...but you're right about starting off w/ low weights if you haven't lifted every... but to bulk up, you have to do low reps heavy weights..that's what i'm doing...

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by Slylee i've been eating breakfast lunch and dinner every day (decent sized ones) and snacking a lot and i'm finally starting to gain a little like i wanted to...but you're right about starting off w/ low weights if you haven't lifted every... but to bulk up, you have to do low reps heavy weights..that's what i'm doing...

jamie...are you trying to bulk? i knwo you're skinny, but you look fine.

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Originally posted by Floorfiller jamie...are you trying to bulk? i knwo you're skinny, but you look fine.

she wants to be able to take on the super fat bitch from blockbuster

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Originally posted by jonze234 she wants to be able to take on the super fat bitch from blockbuster

dude, i am 5'5 and i was down to 102 lbs...that's awful, i looked like those skinny little crackhead models...i'm up to 109 now...i want to be like 115 and toned my upper body looks awesome..my shoulders are defined, but i'm still working on my back, legs and abs...upper abs are looking good...it's lower abs that are hard for me.... i like halley barry's figure...she's very defined but still soft looking...

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone