Returning to Gym

[CHL]

19, 5"9/5"10, 68kg, already pretty athletic, most likely ectomorph, looking to bulk up somewhat and build muscle mass (particularly upper body) but with the aim of becoming ultra lean. Also training for basketball and fencing type combat.

Need recommendations or advice on workout plans tailored to this information Will rep

 

[wooled1]

I recommend that you do a calisthenics routine (in order to get your wind up and build lean muscle) here's a good one. I also recommend you increase the volume and add some sprints to this routine: kb/recommended_routine - bodyweightfitness

After doing this routine for a couple of months switch over to this weight training routine. Try to do as much weight as possible for each exercise.: Teen Bodybuilding

The reason why you should start off doing body weight first is because you are skinny and weak, too weak to be in the gym (lifting weights this early will only slow down your progress). Doing bodyweight first will get your strength and muscle up to the point where you could go all out in the gym. Also, the volume from the body weight routine would increase the nuclei in your muscles, to the point where your muscles will grow like crazy once you start weight training.

Do this and come 2017 you'll reach your goal (lean, ripped, athletic). But you can only get there with proper dieting, there are many calculator available for you online to count your calories+macros. Here's one: Accurate Macro Calculator

 

[TLR Is Mental Poison]

I kind of disagree

Might as well start in the gym and get used to the movements.... a simple routine would do. Figure out some way and order to do the following movements twice a week for 3 sets x 5-10 reps

Flat bench press
Shoulder press
Chin ups
Rows
Squats
Deadlifts
Your choice of accessories (I would add a bicep and tricep single joint movement)

Also gotta eat.... learn about macronutrients, micronutrients and calorie requirements. Also get hella sleep.

Each lift and concept is pretty extensive so you have some reading to do. But you have to get to know what you are getting into to do it right.

 

[Slaimon Khan Shah]

Sprints, push-ups, crunches, weight less squats, and pull ups.

 

[tripleaamin]

I'd say just get used to doing the basic stuff.
Flat & incline DB press
Db overhead press
Squats
Rdls
Pull ups
Dips
Push ups
Lunges
Rows

I'd say wait to do convential deadlifts till you feel ready and you got the form for it. Deads are not worth the injury with bad form.
Also I prefer using dumbbells for starting out cause I feel they are easier on the joints, but once you wanna starting lifting heavier, Obviously you got use barbells.
Also make sure your diet is straight for the most part, the work you do at the gym won't mean anything unless your eating right for the most part.

 

[hoodheronova]

lifting heavy is not really gonna help. You gotta keep your reps in the 12-20 range, so just pick a weight you can handle at those reps. Squats, bench, shoulder press, rows, deadlifts, and clean and jerk

 

[CHL]

Appreciate the insight I'm looking into it now

 

[Serious]

Stop lying breh, you were never in the gym....

 

[CHL]

Stop lying breh, you were never in the gym....

I started on/off in 2013, haven't been since start of last year

 

[CHL]

I assume I need to fairly substantially up my daily calorie intake to coincide with this? Any essentials I should be consuming every day or few days?

 

[CHL]

I'd say just get used to doing the basic stuff.
Flat & incline DB press
Db overhead press
Squats
Rdls
Pull ups
Dips
Push ups
Lunges
Rows

I'd say wait to do convential deadlifts till you feel ready and you got the form for it. Deads are not worth the injury with bad form.
Also I prefer using dumbbells for starting out cause I feel they are easier on the joints, but once you wanna starting lifting heavier, Obviously you got use barbells.
Also make sure your diet is straight for the most part, the work you do at the gym won't mean anything unless your eating right for the most part.

At what weight or point would you switch from dumbells to barbells?

 

[CHL]

@GinaThatAintNoDamnPuppy! is 4X12 for shoulder press too high a frequency?

 

[Serious]

@GinaThatAintNoDamnPuppy! is 4X12 for shoulder press too high a frequency?

You trying get big? Cut that shyt to 5x(5-7)

 

[TLR Is Mental Poison]

@GinaThatAintNoDamnPuppy! is 4X12 for shoulder press too high a frequency?

Shoulder press is a main lift............

For main lifts I like to vary the rep ranges. So I will do high reps/low weight once a week (8-10) and low reps/high weight once a week (4-5). The difference in weight is not much.... on bench right now I'm hitting 3x8-9x210 and 3x4-5x240. I choose reps so I only hit failure on the last set

 

[tripleaamin]

At what weight or point would you switch from dumbells to barbells?

For overhead press, flat and incline press I would progress to a barbell when the weight is tough to set up and moving to a barbell would make it a lot easier. Same can be said if you were doing front squats with dumbbells.

However with rows I would stick dumbbells throughout and just do it slower and/or more reps. You could also eventually try barbell rows, but maintaining proper form with this is essential if you try it.