beginner looking for good workout plan to gain weight
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gregb4050
Posts: 9 Member
Hey everyone, just downloaded the app today and was planning on going to the gym starting monday and was looking for help to develop a work out plan to gain muscle/weight. Im 22 years old, 6'ft 130lbs
Any help or advice is greatly appreciated! Thanks
Any help or advice is greatly appreciated! Thanks
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Replies
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Have you lifted before?0
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No0
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Also should say i had surgery on my shoulder few years back due to multiple dislocations. so its hard to bench press0
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Also should say i had surgery on my shoulder few years back due to multiple dislocations. so its hard to bench press
If you are new to lifting, then a good full body three day a week program would likely be best.
A couple are:
StrongLifts
Starting Strength
All Pro
However, these include bench in them (as most good routines will). Possibly AllPro would be best as it would be more adaptable and not focused quite as much on the 'main' compounds.
You can find the details here:
http://forum.bodybuilding.com/showthread.php?t=4195843
You should be able to swap out bench for a one or two other lifts that are easier on your shoulders. Can you do other chest/shoulder exercises?
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For the most part i can, the bench press is the only one i find i cant do because of my shoulder
And thanks, ill give it a look!0 -
Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?0
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Also, don't forget that you will only gain weight and muscles if you eat over maintenance. So probably 3000+ calories.0
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What Sara said.
+ the most important exercise: shoveling, as in shoveling food in your mouth. At 22, tall and skinny you will want to make almonds and avocados and everything high calorie your friend!0 -
Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?
Have you seen a physio? You may need to add in some rehab type exercises.0 -
As a beginner, a full body routine 3-4 times a week would be a great starting point. Don't worry about getting into drop sets, super sets, or anything else. Your main focus should be compound lifts with light weight to get proper form down. Do your research on front delt variation exercises through youtube to find something comfortable for your shoulder. Best of luck!0
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Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?
Have you seen a physio? You may need to add in some rehab type exercises.
I was going to add this as well..
OP - you might want to consult with your dr/physio before starting a heavy lifting program, based on your injury history.0 -
Glad to hear you are starting your fitness journey!
My advice to you:
Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.
Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.
So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!
Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.
But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight!
I focus my training around a few key exercises:
Incline Bench Press
Standing Shoulder Press
Weighted Chin Ups
Barbell Curls
Pistol Squats
Hanging Leg Raises
And I only train 3 times a week......to support having a life outside the gym.
Here is how I would set up a sample routine:
Workout A
Incline Press: 3 sets of (4-6) reps
Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
Lateral Raises: 3 sets of (8-10) Reps
Skull Crushers: 3 sets of (4-6) reps
Hanging Leg Raises: 3 sets of (6-10) reps
Workout B
Weighted Chin Ups: 3 sets of (4-6) reps
Pistol Squats: 3 sets of (4-6) reps
Barbell Curls: 3 sets of (4-6) reps
Rear Delt Flyes: 3 sets of (8-10) reps
Calf Raises: 3 sets of (10-12) reps
Alternate workouts A and B as follows:
ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days
When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.
Sorry for the long reply,
Hope that helps!0 -
I had shoulder surgery for my dislocated shoulder 2 yrs ago also and it just started getting better this year. You really need to focus on getting full range of motion on your shoulder first before thinking of doing all these intense workouts. Bands, light weights, and A LOT of stretching to increase mobility on your shoulder is what you should focus on. It takes a lot of time and discipline but it's worth it when you feel strong again on your shoulder and when u have almost full range of motion with minimal discomfort. A good physical therapist can help too0
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gtmfitness wrote: »Glad to hear you are starting your fitness journey!
My advice to you:
Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.
Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.
So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!
Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.
But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight!
I focus my training around a few key exercises:
Incline Bench Press
Standing Shoulder Press
Weighted Chin Ups
Barbell Curls
Pistol Squats
Hanging Leg Raises
And I only train 3 times a week......to support having a life outside the gym.
Here is how I would set up a sample routine:
Workout A
Incline Press: 3 sets of (4-6) reps
Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
Lateral Raises: 3 sets of (8-10) Reps
Skull Crushers: 3 sets of (4-6) reps
Hanging Leg Raises: 3 sets of (6-10) reps
Workout B
Weighted Chin Ups: 3 sets of (4-6) reps
Pistol Squats: 3 sets of (4-6) reps
Barbell Curls: 3 sets of (4-6) reps
Rear Delt Flyes: 3 sets of (8-10) reps
Calf Raises: 3 sets of (10-12) reps
Alternate workouts A and B as follows:
ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days
When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.
Sorry for the long reply,
Hope that helps!
based on OP's injury history, I would be wary of endorsing any specific plan until OP sees Dr/Physio…..0 -
gtmfitness wrote: »Glad to hear you are starting your fitness journey!
My advice to you:
Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.
Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.
So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!
Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.
But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight!
I focus my training around a few key exercises:
Incline Bench Press
Standing Shoulder Press
Weighted Chin Ups
Barbell Curls
Pistol Squats
Hanging Leg Raises
And I only train 3 times a week......to support having a life outside the gym.
Here is how I would set up a sample routine:
Workout A
Incline Press: 3 sets of (4-6) reps
Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
Lateral Raises: 3 sets of (8-10) Reps
Skull Crushers: 3 sets of (4-6) reps
Hanging Leg Raises: 3 sets of (6-10) reps
Workout B
Weighted Chin Ups: 3 sets of (4-6) reps
Pistol Squats: 3 sets of (4-6) reps
Barbell Curls: 3 sets of (4-6) reps
Rear Delt Flyes: 3 sets of (8-10) reps
Calf Raises: 3 sets of (10-12) reps
Alternate workouts A and B as follows:
ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days
When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.
Sorry for the long reply,
Hope that helps!
based on OP's injury history, I would be wary of endorsing any specific plan until OP sees Dr/Physio…..
Agree. As a person who has fought multiple shoulder issue through the years, that program has a lot of lifts that could cause issues.
OP, if you haven't, meet with a PT, physio, or ortho specialist. If you had surgery, I would be surprised if you didn't go through PT after, and you may need to continue using those exercises for an extended period of time. I still regularly do various exercises from my times in PT as supplementary work to the core lifts.
After my last surgery, I found chest and shoulder exercises less discomforting when using dumbbells, as opposed to barbells, and start REALLY light, and work up. I think the added range of motion the dumbbells provided allowed for less stress than a fixed barbell. Although now, I primarily do barbell work.
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