I finally did it...

  • Acack

    Posts: 16

    Jun 01, 2014 7:03 PM GMT
    ... get a goodlife pass that is. I've always relied on my genes to keep me in shape but think its time I actually put an effort into creating a body I'm happy with. I have a history in cardio so quite familiar with exercise, just not the whole, lift, put down and lift back up again kind of exercise. Looking for some tips and routine ideas. My main goals are the same as pretty much every other guy; I want a bigger chest and bigger arms. I'm aware its important to work out the whole body, and not just these areas.

    So my first question is: how should I split my workouts up?
    As in, leg and shoulder one day, arms and back another? Basically, what is the ideal combination of muscle groups to work out?

    Second question. What exercises should I be doing? Say you suggested, I don't know, legs and chest for one day. What exercises should I focus on for that day? Will one exercise yield better results than another?

    Last question. What supplements do you guys take? And what brand? I'm a student so keep price in check ;)

    Know any other helpful hints? Feel free to educate me!

    Thanks to anyone who replies. Feel free to private message me if you wanna chat more about it!

    - Andrew
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    Jun 07, 2014 5:06 AM GMT
    Acack said... get a goodlife pass that is. I've always relied on my genes to keep me in shape but think its time I actually put an effort into creating a body I'm happy with. I have a history in cardio so quite familiar with exercise, just not the whole, lift, put down and lift back up again kind of exercise. Looking for some tips and routine ideas. My main goals are the same as pretty much every other guy; I want a bigger chest and bigger arms. I'm aware its important to work out the whole body, and not just these areas.

    So my first question is: how should I split my workouts up?
    As in, leg and shoulder one day, arms and back another? Basically, what is the ideal combination of muscle groups to work out?

    Second question. What exercises should I be doing? Say you suggested, I don't know, legs and chest for one day. What exercises should I focus on for that day? Will one exercise yield better results than another?

    Last question. What supplements do you guys take? And what brand? I'm a student so keep price in check ;)

    Know any other helpful hints? Feel free to educate me!

    Thanks to anyone who replies. Feel free to private message me if you wanna chat more about it!

    - Andrew


    Hey, Andrew!

    1. Since you're starting off, you can start with a 4-day split. For example:

    Monday: upper body
    Tuesday: lower body
    Thursday: upper body variation
    Friday: lower body variation

    2. Some good exercises:
    Chest: bench press (flat, incline, decline), chest flyes, cable crossovers.
    Back: pullup/chinup, rows, deadlifts (more advanced)
    Quads: squats (and variations), lunges, maybe leg press
    Hammies/glutes: squats, Romanian deadlifts (more advanced), good mornings, cable pull throughs, reverse lunges
    Calves: calf raises
    Shoulders: shoulder presses, seated Arnold presses, military press.
    Biceps: preacher curls, barbell curls, pinwheel curls
    Triceps: dips, close grip bench press

    These are only a few examples. There are a bunch of ways to vary the exercises to target different areas and change things up a bit. Maybe have someone with more experience weight lifting or a personal trainer to make sure you're doing the exercises with good form.

    3. Protein powder as a staple. Try to avoid store brand (e.g. WalMart).

    If you have anymore questions. =]