New to Working Out

[donny osmond]

I've been working out for approx. 2 1/2 months properly now doing the same routine every time. I now feel it's time to split it into 3 different muscle types if im going to get sufficiently bigger. I have a bench at home with loads more weight to add on if i need it which is good. The downside is that i can't put too much weight on for the squat incase i can't lift it!

Here are my Stats:

Height: 6'3
Age:17
Weight: 183lbs
BF: Unsure, maybe about 13%

Currently im doing these exercise at these weights:

Squats: 30kg

Bench: 45kg

Deadlift: 45kg (just started doing deads)

Military Press: 27.5kg

Behind-Neck-Press: 27.5kg

Barbell Rows: 15kg



Can someone please give me a guideline for what to do in my splits, or comment on my current workout.


Cheers,


Donny

 

[MetalFortress]

You might want to try lifting heavy, for one. Unless you are not counting the bar in your lifts, there is NO way you can be that weak. My 12 year old sister (now 13) deadlifted a 40 kilo kettlebell easily with no previous training. You need to lift heavy weights. And for squats, if you can't get out of bottom position, LET IT DROP BACKWARDS OFF YOU.

 

[Monkey]

Originally posted by DJ IronGirevik
My 12 year old sister (now 13) deadlifted a 40 kilo kettlebell easily with no previous training.

LOL your sister deadlifted, at a guess, 90+% of her body weight having never done it before??? Find that very hard to believe unless shes built like a tank

@donny - Heavy for one person is light for another, forget the actual amount of weight you lift, as long as you steadily increase it every few weeks. you should be good. Theres no point doing yourself an injury just because someone thinks you should be lifting xxx amount.

If you can do correct form 30kg squats then try adding 5kg next time and go from there. Go at your own pace.

 

[donny osmond]

I'm not counting the bar! I'm just counting the weights on it. How much does the bar add?

 

[Black Bahindian]

The bar on the bench itself is 45 pounds. I think that's about 20 kilograms, I'm not sure.

 

[Templeton]

A few points. Firstly, the bar will only be 45lbs (20.4kg) if it is a 7 ft Olympic bar and given that he refers to a home gym I'm not so sure it would be.

It sounds like you don't have squat stands so that exercise is out, as it also is if you train alone. Did you mean you coudn't get the bar on your back unless the weight is lifted overhead first? Either way, and especially as you are a new lifter avoid squats purely due to the safety element of doing them alone. Try sumo style deadlifts and/or hack squats instead. Sumos are performed with a wide stance and a narrow grip and you utilise the legs far more than with a conventional dead as you start from a lower position. Hacks are performed with the bar in your hands but held behind you and you squat down keeping the body as upright as possible.

To really progress you are going to need a training partner or at the very least a competent spotter or your lifts are going to stagnate as you don't have that safety net.

No need to perform Military and Behind Neck Presses as they are essentially the same. Training alone, I would opt for the Military.

Add some heavy (but strict) straight barbell curls and standing French Press for triceps.

Countless ways to split. Read up. Also look for some info on how to perform the exercises if you are not sure.

 

[MetalFortress]

Originally posted by Monkey
LOL your sister deadlifted, at a guess, 90+% of her body weight having never done it before??? Find that very hard to believe unless shes built like a tank

Actually, she weighed about 130, height about 5'4 or 5'5 when she did it, which makes it much less than 90%, more like 66%. Next time think before you make a fool of yourself.

 

[Monkey]

Originally posted by DJ IronGirevik
Actually, she weighed about 130, height about 5'4 or 5'5 when she did it, which makes it much less than 90%, more like 66%.

I'll let you off, she IS built like a tank

 

[MetalFortress]

Yeah, an Iraqi tank.

donny, take a tape measure and measure the length of the bar, or put it on a scale...