Skinny Bruh, starting out lifting. Evaluate this routine for a beginner

[PimpHandStrong]

Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes


Crunches
3 sets of 12-15

Barbell Bench Press - Medium Grip
2 sets of 8-12


Dumbbell Flyes
2 sets of 8-12


Wide-Grip Lat Pulldown
2 sets of 8-12

Seated Cable Rows
2 sets of 8-12


Dumbbell Shoulder Press
3 sets of 8-12

Barbell Curl
3 sets of 8-12

Triceps Pushdown
3 sets of 8-12

Barbell Full Squat
2 sets of 8-12


Leg Extensions
2 sets of 8-12


Lying Leg Curls
3 sets of 12-15


Standing Calf Raises
3 sets of 12-15





5'11 , 150 lbs. Real skinny arms, real small gut

Starting out how is this routine? As directed this for 5 months or so that I'd move on the a more specific daily routine. I'd like to get some cardio in to build stamina back up but I don't want to lose the weight. I have My fitness pal tells in order to gain 1 lbs a week I need 2600 calories at least but I don't think its factoring in working out. I'll probably be shooting for 3k a day.

I want to gain weight but also lean muscle mass at the same time. I figure for now my goal is 165 lbs. then I'll go from there to what I want to do.

 

[The ADD]

I would skip that and use a starting strength/5x5 program combined with a good nutrition strategy.

Gains will come

 

[The Coochie Assassin]

I would skip that and use a starting strength/5x5 program combined with a good nutrition strategy.

Gains will come

 

[PimpHandStrong]

I would skip that and use a starting strength/5x5 program combined with a good nutrition strategy.

Gains will come

Ok no doubt good look, after a quick google search I found this one

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Alternate on non-consecutive days

Any other suggestion?

 

[The ADD]

Ok no doubt good look, after a quick google search I found this one

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Alternate on non-consecutive days

Any other suggestion?

This has a little more volume:

http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

 

[chuckifubuck]

Ok no doubt good look, after a quick google search I found this one

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Alternate on non-consecutive days

Any other suggestion?

This is starting strength and its the best thing you could do (with proper nutrition/calorie surplus to recover)

Do that for like 6-8 months or until you can't add weight anymore and then do some intermediate lifting program. Believe me you'll apreciate it. If you do it properly you'll add a lot of weight to each lift in a relatively quick time. Just make sure to google around for a more detailed description that'll explain what you need to do the first week/how to deload etc.

 

[PimpHandStrong]

This has a little more volume:

http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

Ah I see what you mean. That one varies it up a bit. That one looks gives you a change of pace opposed to the one I found.

 

[PimpHandStrong]

This is starting strength and its the best thing you could do (with proper nutrition/calorie surplus to recover)

Do that for like 6-8 months or until you can't add weight anymore and then do some intermediate lifting program. Believe me you'll apreciate it. If you do it properly you'll add a lot of weight to each lift in a relatively quick time. Just make sure to google around for a more detailed description that'll explain what you need to do the first week/how to deload etc.

Think the hardest thing for me starting out will be keeping up with the calories and eating enough. Hopefully this app will help.

Also since my goal is to build my weight up/muscle less reps higher weight is the correct path right?

 

[chuckifubuck]

yep. Thats what SS is about. you do 3x5/1x5 so you can get the weight up quickly. You def need to get your calories/protein up to cope with it, especially squatting 3x a week which can fukk you up the first few weeks if your diet isn't on point.

Just know, with SS you won't be gaining a whole lotta muscle (you will but not a huge amount) cause its a beginner program, but you'll be a LOT stronger and when you move onto something else you should see better gains cause you can do more weight

 

[EatingGoodNow]

Just started Stronglifts 5x5 today. I started with just the bar, and that shyt is boring right now. Im gonna keep with the schedule/plan so that I don't reach a ceiling too soon.

I'm 6'1 and 155 pounds.

 

[HHR]

DIET DIET DIET
NUTRITION NUTRITION NUTRITION
MACROS MACROS MACROS
PROTEIN PROTEIN PROTEIN

.....these are all more important than any specific workout plan imo

 

[Adam3000]

Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes


Crunches
3 sets of 12-15

Barbell Bench Press - Medium Grip
2 sets of 8-12


Dumbbell Flyes
2 sets of 8-12


Wide-Grip Lat Pulldown
2 sets of 8-12

Seated Cable Rows
2 sets of 8-12


Dumbbell Shoulder Press
3 sets of 8-12

Barbell Curl
3 sets of 8-12

Triceps Pushdown
3 sets of 8-12

Barbell Full Squat
2 sets of 8-12


Leg Extensions
2 sets of 8-12


Lying Leg Curls
3 sets of 12-15


Standing Calf Raises
3 sets of 12-15





5'11 , 150 lbs. Real skinny arms, real small gut

Starting out how is this routine? As directed this for 5 months or so that I'd move on the a more specific daily routine. I'd like to get some cardio in to build stamina back up but I don't want to lose the weight. I have My fitness pal tells in order to gain 1 lbs a week I need 2600 calories at least but I don't think its factoring in working out. I'll probably be shooting for 3k a day.

I want to gain weight but also lean muscle mass at the same time. I figure for now my goal is 165 lbs. then I'll go from there to what I want to do.

Like was said above, 5X5 is the way to go. But ignoring that and just addressing your routine, there are a couple things I don't like about it. First off, starting a routine with an ab exercise is wack. You need core strength to get the most out of your compound exercises. Save the ab shyt for the end. Just not doing it at all would be better than starting your routine with crunches. Crunches aren't that great anyway unless you do them on a stability ball.

Another problem is the squats are too far back into your workout. They are the most taxing exercise in your entire workout, you need as much energy as you can for them. You should start your workout with them.

Another problem is I absolutely hate the idea of using Lat Pulldowns instead of Pull Ups or Chin Ups. Lots of people suck at pull ups, but there should be a machine at the gym that can provide assistance until you are able to build enough strength to do them with your full bodyweight.

Overall, the routine looks like a typical cookie cutter magazine routine. Kind of weak honestly, you would be better served sticking to compound exercises and focusing on your nutrition

Squat 3 sets
Deadlift 1 set
Bench Press or Chest Dips 3 sets
Pull Ups or Chin Ups 2 sets
Bent over Rows 2 sets
Military Shouler Press 3 sets

Finish it off with a burnout set for triceps and biceps and abs and calves

Repeat 3 times per week

Much simpler and much more efficient and effective. Add weight to each exercise once you are able to knock out a certain number of reps (8 maybe? I have always thought that rep number was a good compromise between strength and hypertrophy)

 

[PimpHandStrong]

DIET DIET DIET
NUTRITION NUTRITION NUTRITION
MACROS MACROS MACROS
PROTEIN PROTEIN PROTEIN

.....these are all more important than any specific workout plan imo

So about these Marcos and diet from what I'm seeing , do you think I should focus on having a balanced diet between protein, fat. and carbs. Or focus on one more than others?

How does

40% proteins
30% carb
30% fat

My goal is to gain weight while also building lean muscle mass.

 

[PimpHandStrong]

Like was said above, 5X5 is the way to go. But ignoring that and just addressing your routine, there are a couple things I don't like about it. First off, starting a routine with an ab exercise is wack. You need core strength to get the most out of your compound exercises. Save the ab shyt for the end. Just not doing it at all would be better than starting your routine with crunches. Crunches aren't that great anyway unless you do them on a stability ball.

Another problem is the squats are too far back into your workout. They are the most taxing exercise in your entire workout, you need as much energy as you can for them. You should start your workout with them.

Another problem is I absolutely hate the idea of using Lat Pulldowns instead of Pull Ups or Chin Ups. Lots of people suck at pull ups, but there should be a machine at the gym that can provide assistance until you are able to build enough strength to do them with your full bodyweight.

Overall, the routine looks like a typical cookie cutter magazine routine. Kind of weak honestly, you would be better served sticking to compound exercises and focusing on your nutrition

Squat 3 sets
Deadlift 1 set
Bench Press or Chest Dips 3 sets
Pull Ups or Chin Ups 2 sets
Bent over Rows 2 sets
Military Shouler Press 3 sets

Finish it off with a burnout set for triceps and biceps and abs and calves

Repeat 3 times per week

Much simpler and much more efficient and effective. Add weight to each exercise once you are able to knock out a certain number of reps (8 maybe? I have always thought that rep number was a good compromise between strength and hypertrophy)

Yea I pretty much copied that workout from bodybuilding.com lol. I did hate the fact that there was so many workouts to remember. I'm all about streamlining. I actually made it through a month of P90X last year but I moved and lost my progress. Doing that really helped my pull up game and I can bang out a few before I'm done.

 

[Adam3000]

So about these Marcos and diet from what I'm seeing , do you think I should focus on having a balanced diet between protein, fat. and carbs. Or focus on one more than others?

How does

40% proteins
30% carb
30% fat

My goal is to gain weight while also building lean muscle mass.

Honestly you really don't need that much protein. If you are eating 3000 calories per day trying to gain weight, 40% protein macro would mean you are eating 300 grams of protein per day. Absolutely not necessary at all.

If you happen to eat a lot of meat, you may get 300 grams by accident (that would be 3 lbs of chicken, or maybe 2 lbs of chicken plus protein from all your other sources throughout the day). Most normal people don't eat that much meat though, only roided up bodybuilders eating 7000+ calories per day do that shyt

At 150 lbs, you may find it a struggle to eat 3000 healthy calories per day if you are eating that much protein. Its much better to eat a ton of carbs as an ectomorph. Something like 50% carbs, 25% protein, 25% fat would be easier for you to accomplish and wpuld help you on your way to your goals.

If you are struggling to eat enough calories, try buying Quaker 1-Minute Oats and grind them up in a blender with some peanut butter and milk and whey protein or whatever. Pretty easy to make a 700-900 calorie shake that has good calorie sources and will help you reach your necessary 3000 cals