Need workout regimen - new to gym

[Chamber36]

Could someone help me out as a beginner to come up with a regimen to build mass quickly?

I wanna do everything: quads, hamstrings, glutes, lower back, abs, obliques, upper back, deltoids, triceps, biceps, pecks, lats, traps and core. Can't do calves because of achilles tendon injury.

I am a beginner so I'm guessing it's best to start out slow.

I can do about 6 sets of 10 pushups.

I think mainly the deltoids need lots of work, since you need to use the shoulders for almost every exercise. The problem is that shoulders are also very sensitive from the get-go and can be easily injured. I figured I could start out with tons of pushups and pullups and maybe swim once a week as well for full-body workout and to flush the muscles with blood, and prevent injury.

Also there's a guy who teaches Tai Chi for self defense, which is very good for strengthening the tendons, which I thought I might do every thursday.

So is there a beginner's routine someone could recommend to me?

I find that if I don't have a routine to follow I don't know what I am gonna do and my muscles get cold.

Also I still gotta figure out how many reps I can even do, of a certain weight. Plus, if I workout full intensity (a weight I can do only 8 reps of), and do 3 sets of 8 reps, well I can barely move the muscle the next day. So how do I slowly get the muscles accustomed to working out in the gym without overstraining them or underworking them? Do I just have to be patient and work them up to a good strength for the first 2 months?

 

[Krueg]

Most people would recommend a 5x5 program for beginners. It uses basic compound movements that will get your bigger and stronger all over. These are typically full body workouts, 2-3 days a week. Simple yet effective.

Personally, my first 6 months of training I followed Reg Parks 5x5 program.
http://www.seriouspowerlifting.com/1738/articles/reg-park I chose this, because this is basically what Arnold Schwarzenegger followed when he was a beginner...

Then I turned to Power-Building (Combination of Strength training and BodyBuilding) now my goals are geared toward being a competitive powerlifter.

This will also depend on your goals and how serious you are in weight lifting. Either way start out light, learn the movement and proper form. This is key because, it will keep you injury free and be able to train longer. You also need to gradually progress, which can be doing and extra set, more reps and adding more weight to keep the progress going..

Or maybe your into Cross-Fit, Bodybuilding, Strong Man, Olympic Weightlifting... You'll have to do a little research on your own to figure out what is best for you.

 

[Chamber36]

ok I decided to do some heavier weights and just go until concentric failure.

I will just go hard or go home. I don't wanna treat my muscles like sissy jelly.

 

[TheStig]

I will just go hard or go home. I don't wanna treat my muscles like sissy jelly.

Keep that attitude up and just about any program you do will work for you

 

[Purefilth]

Keep that attitude up and just about any program you do will work for you

While I agree wholeheartedly. I'm going to suggest that you spend at least 2 months on light weights in order to get your nervous system to learn the correct form and to get the joints and tendons used to lifting and moving.

I suffered several injuries early on because I was impatient and just wanted to lift as much as I fvcking could!

get in and do your thing but technique and form comes absolutely first.

 

[TheStig]

Yeah Purefilth is right too (more specific) but my broad point is that if you attack the weights with a fire, you will still see decent gains even on a sh1tty program...just not as good as it could be on a good program. And form, the importance of solid form cannot be overstated.