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Anonymous
what is a good muscle routine for a beginner guy?

my main goal is to be strong, but also to show off.
i started the gym i take good calorie and good protein intake.
my gym trainer gave me a 3-4 times per week plan that goes like this:

5 min cardio
(these are all 3 sets and 12 rep each)
incline squat machine
some rowing machine for the back
lat pull downs
bench press
barbell curl for biceps
cable machine with rope for triceps
weighed ab crunch machine
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>> Anonymous
You are a beginner. Just do that for now.
>> Anonymous
Do your suggested routine. As you progress and continue to learn you'll progress to different routines as you need to.
>> Anonymous
As one beginner to another, don't push yourself too hard at first. If you're really a beginner, you need start building your muscle before you can expect even moderately respectable performance, since you're going for strength, not just looks.

If you push yourself too hard, you'll give up and quit. So just go far enough that you are pushing your limits all the time but not so far that you're making the workout a misery. If it's miserable, take it back a step and build from there. It's shouldn't be unpleasant.
>> Anonymous
Doing a full body routine like this is just fine for a beginner. However your body will get used to the same thing every work out, over and over again, which means results will be increasingly harder to come by. You might want to talk to your trainer about doing something different every other work out or every work out. Your body will respond best variety. Try substituting your bench press for incline dumbbell bench presses, or perhaps butterflies once in a while. You'll experience a different type of soreness.


If you start to get more serious in your training and you want to try a different level of training then you should definitely try split training. For example Chest and delts on Mondays, Back and traps on Tuesdays, Wed off, Biceps triceps on Thursdays, and Legs on Fridays.

Remember Variety is gonna be your best friend if you truly want to get bigger and stronger.
Also you MUST DEAD LIFT, SQUAT, and BARBELL BENCH PRESS if you want to get bigger and stronger.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>46433is me

>>46432
If you don't push your self, you're never truly going to know what you are made of. People like 46432 are the ones that don't push them selves hard enough in the gym, don't see results, and end up quitting.
Take it from a guy who was a lazy fatass /b/tard that changed his health, lifestyle, and work ethic by PUSHING him self.

"It's shouldn't be unpleasant." - 46432.
If it don't hurt, it don't work.

Good luck and work hard OP
>> Anonymous
>>46438

lol, bullshit. If it hurts, you're doing muscle damage. Now your protein must go to muscle repair rather than muscle gain. You will see better results by not damaging your muscles by pushing too far.
>> Anonymous
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>>46448
You realize muscle damage for growth is the whole basis behind weight-lifting, right?
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>46448
You piece of shit, you know what I mean.
I'm not talking about going out of your way to hurt your self, but you should be sore the next day.
Anyways muscle repair IS muscle growth. When you lift weights you get microscopic tears in your muscles which are filled in by amino acids(proteins) thus muscle growth through repair. This tearing takes at least about 48 hours to heal which is why professionals, trainers, doctors what ever say to wait at least 2 days to train the same body part.
>> Anonymous
I haven't read any of this thread except for OP. If you want to get strong and look good follow this simple routine.

Barbell back squats ass to the ground/snatch/Dead lift. 3x5

Bench press(barbell or dumbbell)/weighted dips 3x5

Push press/military press 3x5

Weighted pull ups/chin ups 3x5

Weighted sit ups 2x10-25(optional)

Cycle each exercise in the slashes every workout. For example Squat one workout, the next dead lift, next snatch, next squat, ect. Have a rest day in between each workout. Learn muscle mass gaining nutrition. Cycle between a heavy week and a light week. On the heavy week you leave it all out on the table, on the fifth rep of the last set or two you should be at muscular failure. On the light week, use a weight that leaves you feeling able to do 2-4 more reps at the fifth of the last set. This will help balance out any over training issues.

Follow this routine to the letter, eat what you need, get your sleep, work HARD on the heavy weeks and you will see huge gains in strength and size. Or you can keep dicking around with 12 rep isolation shit and stay weak and small. Do what you want.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>46495
Sets of 5 reps each is for power.

To build size, and gain mass you should use a rep range of 8-12
>> Anonymous
>>46495
Stupid routine is stupid
>> Anonymous
>>46508

Yes if you already have a decent strength base and are unsatisfied with your size then those rep ranges are fine. But someone who is just starting doesn't have the strength to utilize the benefits of hypertrophy training.

5 reps also builds mass extremely well.

>>46510

Ignorance in it's purest form. Enjoy being weak.
>> Anonymous
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>>46451You realize muscle damage for growth is the whole basis behind weight-lifting, right?

No, no it isn't. You're retarded.
>> The Dark One !UYklPQPVhw
One thing I've found that helps is to start with the lowest weight and build from there. Increase weight by 2.5 pounds each workout until you start reaching failure. Keep working at that weight until you stop reaching failure, then increase weight.

It'll take time to get to higher weights. Just keep at it.
>> Anonymous
>>46513


Yes it really is. Stop talking.
>> Anonymous
>>46516

No it isn't. Read sometime, you might learn a thing or two.
>> Anonymous
>>46508

Mass comes from eating. I know it sounds stupid to noobs, but in all honesty anyone but competitive body builders would benefit more from power training mass and strength wise than using a hypertrophy rep scheme.

If you want to gain muscle mass EAT.
>> Anonymous
>>46520

You're really a helpless case aren't you?
>> Anonymous
>>46522

Specifically, eat more protein. You're not going to see huge muscle gains by eating lots of Ramen noodles.
>> Anonymous
>>46524

You're helpless. You can't even figure out simple facts.
>> Anonymous
>>46525

No shit. But I guess some people don't know that, I'm not used to weight lifting lamens.
>> Anonymous
>>46526

Just stop, really. No ones interested in your stupidity.

>>46451

Is right, everyone knows it except>>46526.
>> Anonymous
>>46528

This is a beginner thread, so beginner info is called for.
>> Anonymous
>>46531

You're wrong, quit shilling.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>46522
English please. I really had no idea what you were trying to say there.
>> Anonymous
>>46533
>>46520
>>46513
Okay then genius. Please explain to me how you achieve muscular hypertrophy through weight lifting without muscular trauma and overload.
>> Anonymous
there is no way the op is getting through that routine with any sort of intensity. that's his problem. jesus christ.

nine exercises per session? fuck me.

>>46562
depends on your definition of 'damage'. i wouldn't use that word unless i was specifically refering to injury.
>> Anonymous
You two should definately continue to argue so the beginner can become more confused.
>> Anonymous
OP here,
thanks for help, i read what you people say
i forgot to say that i try to do the last set or all sets to failure and the next day im sore everywhere but the legs. i have a shit knee so i'm afraid to go heavy on the squats.

i already tried split-routine but i got tired of it, cos i ended up going to the gym every day.

but why should i do split routine anyway? isnt it the same to do 3 exercises in 15 minutes than 10 exercises in an hour? you talk about intensity, but isnt intensity about weight? i read you should use a challenging weight..
>> The Dark One !UYklPQPVhw
>>46925
Exercising a specific area too much without allowing for recovery time can cause overtraining, which leads to muscle loss.