Starting out

JDOC1996

Hey guys,
I'm just about to turn 18 and have decided to join the gym. I'm currently 6'3'' and weigh about 12.5 stone so I'm quite skinny.
I'm really just looking to build a decent physique and have been looking into various programmes and such and have come across this workout http://www.abercrombieworkout.com
It seems pretty decent to me but I'm wondering if I can get your opinions on it? Also wondering if I can just get some general advice from you as I'm a beginner?

runawaybishop

Workout looks poor, i wouldnt bother with it. Stick to something established and simple like stronglifts or starting strength. Eat a decent amount of protein, 1.2-1.5 grams per kg of bodyweight. Read this site - http://simplesciencefitness.com and read the forum stickies, then ask more specific questions on the bits you are unsure about.

JDOC1996

Cheers for the reply.
I actually just started today and am currently following this programme..
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
Flat Bare-bell Bench Press 2 sets 8-12 reps
Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure

Quads, Hamstrings, Calves
Leg Press or Squats 2-3 sets 10-20 reps
Glute Ham Raise 2 sets 10-15 reps
Standing Calf Raises 2-3 sets 25-35 reps

Back & Biceps
Bent Over Rows 2-4 sets 8-12 reps
Pull-ups or Lat Pull-downs 2 sets 8-12 reps
V-Bar Pull-downs 2 sets 8-12 reps

Standing Bare-bell Curls 2 sets 8-12 reps


Am I likely to make gains this way?

runawaybishop

As a beginner you'll make gains with pretty much any program to be honest. The program you posted doesn't seem good though - you need a program that concentrates on squats, deadlifts, bench, press and pullups/rows and does this in the format of a full body workout 2-3 times a week - there is no need to split or do isolation work at this stage.

This is Stronglifts

Workout A
Squat 5x5 (5 sets with 5 reps)
Bench press 5x5
Barbell Row (or pullups) 5x5

Workout B:
Squat 5x5
Overhead press 5x5
Deadlift 1x5 (1 set with 5 reps)

You do A, take a day to rest then B, take a day to rest then A etc etc You increase the weight by 5kg for legs each session and 2.5kg for arms.

bman

runawaybishop wrote: »

As a beginner you'll make gains with pretty much any program to be honest. The program you posted doesn't seem good though - you need a program that concentrates on squats, deadlifts, bench, press and pullups/rows and does this in the format of a full body workout 2-3 times a week - there is no need to split or do isolation work at this stage.

This is Stronglifts

Workout A
Squat 5x5 (5 sets with 5 reps)
Bench press 5x5
Barbell Row (or pullups) 5x5

Workout B:
Squat 5x5
Overhead press 5x5
Deadlift 1x5 (1 set with 5 reps)

You do A, take a day to rest then B, take a day to rest then A etc etc You increase the weight by 5kg for legs each session and 2.5kg for arms.

Just to clarify so he doesn't go crazy on the squats, the squats should be increased by 2.5kg per session and deadlifts 5kg per session. Otherwise you would be trying to increase your squat weight by 15kg per week!

JDOC1996

Cheers, I was actually looking into this routine originally.
How long should I stay with this programme?

Alf Veedersane

You should be looking to do do it for at least 8-10 weeks.

There will be plenty of scope in the first few weeks for some assistance work because you won't be at your limit on the specified exercises for the first few weeks at least.

generic2012

Maybe look at the Ice Cream Fitness 5x5 too, it gets great reviews but it isn't suggested as much because it's not around as long as strong lifts or starting strength. I did strong lifts myself but I think ICF is a better programme, especially if it's a better physique you're looking for. Have a look at it.

Has anyone on boards tried ICF or looked at it in-depth?

JDOC1996

generic2012 wrote: »

Maybe look at the Ice Cream Fitness 5x5 too, it gets great reviews but it isn't suggested as much because it's not around as long as strong lifts or starting strength. I did strong lifts myself but I think ICF is a better programme, especially if it's a better physique you're looking for. Have a look at it.

Has anyone on boards tried ICF or looked at it in-depth?

Just took a look at it there and it looks great! I think ill follow this one.

generic2012

JDOC1996 wrote: »

Just took a look at it there and it looks great! I think ill follow this one.

Let us know how it goes.

andy1981

Quick Question -
How long should the Stronglift Workout A and B take?
3 exercises, 5x5 reps.

Alf Veedersane

andy1981 wrote: »

Quick Question -
How long should the Stronglift Workout A and B take?
3 exercises, 5x5 reps.

It'll depend. At the start you could probably run through them in 35 minutes but when you start going up into unchartered territory you'll be taking longer rests so it might take 50 minutes.

andy1981

Thanks Alf, Seemed very short but of course the heavier lifts would take longer..

Alf Veedersane

andy1981 wrote: »

Thanks Alf, Seemed very short but of course the heavier lifts would take longer..

If your 5RM at deadlift is, for example, 150kg your rests between sets of 5 at 100kg will be short.

Your rests at 130+ will be longer.

runawaybishop

andy1981 wrote: »

Thanks Alf, Seemed very short but of course the heavier lifts would take longer..

Heavy squats will soon get to you. If you have time left over then you can just do accessory work.