Need weight lifting program advice.

[graffex]

I just joined the gym this past weekend. I used to lift a lot in high school, and looking to get back into it. I'm trying to figure out a good routine for a 3 days split (mon-wed-fri). I'm in decent shape, I used to do lots of pushups up until 4-5 months ago until it got tedious and I run a few miles 3 times a week. I'm 5' 10" 175 pounds and looking to get in really good shape and would like to be around 190 pounds. Been using my google fu and I'm a bit overwhelmed with all the different opinions on how a beginner program should look. I'm solid on the nutrition and supplement aspects. I'd like to keep it simple for a while with 4-5 exercises per day working a certain muscle group using core lifting exercises (ie. bench, squats, curls, deadlift, tricep extensions) without complicated and isolation aux type lifts. Also need to know sets and rep and when to change them. Any help appreciated, I'm feeling really motivated and just need to get a solid plan going so I can start working towards my goal.

[CLJ94104]

Chest, shoulders, biceps, and abs Monday. Back, triceps, and abs Wednesday. Legs and abs Friday.

[CLJ94104]

For a pre workout try Muscle Pharm Assault, the new formula that just came out. Best pump I've felt yet. I am trying to lean so I take Dymatize ISO-100 whey isolate protein. If you're trying to gain mass try any regular WHEY protein. Muscle Milk is a big brand, but good for that. Take protein before (~20 g) and after (~40 g) every workout.

[graffex]

I got Optimum Nutrition whey which I'm taking in the morning and post workout mon-wed-friday and afternoon on non workout days. I'm also taking Optimum Nutrition powdered creatine 4 times a day right now for 5 days for loading phase than going with once and day with post workout protein shake per supplied directions. Like I said, I'm good as far a supplementation and diet goes just need what specific exercises to focus on and amount of sets and reps

[graffex]

I did legs and shoulders on Monday my first day at the gym. I did a lot of different leg exercises and I'm sore as shit... lol I did 3x10 on everything. I'm trying to figure out what to work on specifically tomorrow.

[CLJ94104]

I did legs and shoulders on Monday my first day at the gym. I did a lot of different leg exercises and I'm sore as shit... lol I did 3x10 on everything. I'm trying to figure out what to work on specifically tomorrow.

Its really difficult to figure out what your weight/reps should be on particular exercises because you're just getting into it. A lot of it is based on percentages. If you're trying to build mass then you would want to consider something of a pyramid workout. Low weight/moderate reps working up in a pyramid fashion to high weight low reps, and then once you've maxed, back down again. Good chest workouts are flat bench, decline bench, and flys. Doing incline bench can benefit you, but not your chest, a majority of % of that is done with shoulders which can lead to injury. Incline is overrated. Doing a shoulder abduction exercise would be best for increasing deltoid strength, most gyms have a machine for this, which is best. When doing the shoulder abduction exercise you must remember not to raise your arms past parallel with your shoulder creating a straight line with your arms. If you do so you risk tearing a rotator cuff, deltoid tendons, etc. Good deltoid strength is essential for benching properly, and benching is essential for chest mass gain. Another crucial part of that is your triceps which can be worked via skull crushers, dips, etc. My suggestion for you is to find out what your max is, and pyramid up and down from that. Don't get into negatives or anything yet trying to build tons of strength out of the gate. Above all, ALWAYS HAVE A SPOT, and good luck.

[WillBrink]

I'm feeling really motivated and just need to get a solid plan going so I can start working towards my goal.

People starting out, looking for generally good foundational info to set up good basic program, understand essential concepts, have been well served by Starting Strength by Rippetoe:

http://www.amazon.com/Starting-Stren...8105667&sr=1-1

[Vash1023]

This might sound bad but I started with p90x and was extremely satisfied.

[Swamp Yankee]

Jim Wendler's 5/3/1 program is king.

It is hands down the best and easiest program to use for building brute strength. I have been using it for a while now and it is great. His approach is different from anything I have ever seen. You can download the ebook of the program from his website for twenty bucks.

http://www.jimwendler.com/

Shoot me a PM if you are interested or have any questions.

[Mark71]

People starting out, looking for generally good foundational info to set up good basic program, understand essential concepts, have been well served by Starting Strength by Rippetoe:

http://www.amazon.com/Starting-Stren...8105667&sr=1-1

IMO Starting Strength is the way to go for someone who is trying to get back in shape and add strength. I made some very impressive gains with the 12 week program.