New with a few questions

[provin1327]

I've been doing a bit reading on this site and am starting to get into a more active and healthy lifestyle. I'm looking to build more muscle but not beef up, but get leaner and toned. I am 6'4", 180lbs, body fat percentage, I'm not sure but pretty low. I guess I will keep this short and ask, where should I start? Starting tomorrow I am going to a gym with a friend and have started doing this Jumpout work out for a bit of cardio. I have started cooking all of meals, cutting out all junk food and soda, and upping fruit and veggie intake.

http://www.shapefit.com/exercise/jump-r ... ardio.html" onclick="window.open(this.href);return false;

I'm not real huge on dieting, supplements, and protein shakes, but if they do play a big role, I would like some information on that subject because I know nothing.

If anyone can give me some advice on where I should start or what I should focus on that would help a lot. I am trying to focus on chest and arms but don't know the best exercises and workouts for them.

[Athene]

Hi there. I just checked out a couple posts that might help you, this one is for nutrition:
viewtopic.php?f=5&t=4681

And this is a beginner's workout that Bossman recommended to someone a while back that I kept on clipboard (thanks, Boss!):

If you want a basic workout try this 3 times a week.

Dumbell Squats, 2 x 10

Dumbell Lunges, 2 x 10

Deadlifts, 2 x 10

If you have a Bench or Swiss Ball, Dumbell Bench Press, 2 x 10

Bent over Barbell Rows, 2 x 10

Dumbell Shoulder Press, 2 x 10

Hammer Curls 1 x 10, (you're doing some Bicep work with the Row movement).

Tricep Kickbacks, 1x 10, (you're doing some Tricep work with the pressing movement). If you have a Bench or Ball you could do Skullcrushers instead.

Barbell or Dumbell Calf Raises.

Planks 1-2 minutes + Leg Raises 20 reps.

Rest breaks around 90 seconds on big muscles, 60 on small ones.

Workout every other day, not 3 days straight.

This should get you started.

[provin1327]

Is the 2x10 2 sets of 10 reps?

[provin1327]

I've written those exercise down and will be taking off here in a bit and report back how it went. As far as how much weight I should be lifting, should I start with less and build up until I feel whats best or is there a good starting point?

[scottgaran]

Just a quick piece of advise, since you are starting out, I wouldn"t "focus" on any body parts. Work them all. Start with the full body workout already described, and work on everything. This way you will build your foundation equally. You will appresiate your efforts as you progress.
Scott

[provin1327]

So I went to the gym with buddy and it was pretty good. I started with decent weight and moved up each set, on some of the exercises I did more than 2 sets since I was trying to find bearings, but it was overall a good work out.

[Athene]

Good to hear. Hope it keeps going well for you.

[provin1327]

Headed back today to a different gym, this one I should be joining, it's closer, open later, and less crowded. I have weight down better now so I'll be doing the same first workout with more weight. As far as pre and post work out meals, do they really make a huge difference, as far as supplements and what you eat? I always eat healthy, but I am not huge on strict workout diets. I cook everything I eat, and have fruit and veggies at every meal. question is are there specific things I should eat before and after a work out to optimize muscle growth? Also, is Gatorade something I should stay away from during work out because of the sugars in it, should I just stick with water?

[provin1327]

Also, I am looking to build mass but also get toned (not just massive arms, but lean, distinct, muscle) Would I want fewer reps with more weight, higher reps with less weight, or somewhere in between? I have been trying to do first set of 10 at a good weight, then for second set I up the weight so I barely make it to 10, is this a good set up?

[Bonnie]

A lot of the toned " look " has to do with body fat %, though the 10 rep range would work adequately.You could use sets of 10/8/6 with increasing weight, once you've established muscle co ordination.I've seen men at the gym with big arms, rarely any with definition though, mostly all covered in fat.I myself started out with 12 inch flabby arms & now have defined 10 inch arms.. rep range is most times 8/6/4..though I'm more interested in strength per muscle than the actual size. In fact I found a picture of flabby arms I might post, just for laughs Best of luck to you

[provin1327]

I have very little body fat right now, I'm a very tall and slender guy, 6'4" 183 lbs. I'm trying to avoid looking like those huge guys at the gym, they're as big as a house but it's all bulk, which isn't what I am going for. I think I'll try set of 10/8/6 while increasing the weight per set to get to positive failure on the last rep to build the size I need and I'll see where I go from there.

[TMag]

Find the right workout plans that are comfortable and challenging for you, and it will be rewarding.

[provin1327]

A few days back at the gym one of the trainers came up to me and offered a free work out, so I took him up on his offer. He seems to be very good and really knows how to isolate muscles and muscle groups. He did bring up that for building muscle you shouldn't do a full body work out in one sitting at the gym, but to do certain muscle groups one day and others the next. The only one I remember him saying was chest and triceps, are there other groups like this that I should stick to?

*edit* after a quick google search I found a workout split that goes Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs. Is this something good to stick to?

[Bonnie]

That is only one trainers opinion & seemingly a narrow one. Some people prefer splits, other prefer full body, both work. It all depends on your goals. Whether you do a split or full body, the volume & frequency will dictate the outcome...to me working a muscle group 1 x a week vs a full body of 3 x a week, already cuts down the frequency.However volume wise, splits tend to be 2 exercises of each muscle group minimum...

The usual split is chest n tri...back & bi...shoulders...legs..abs can go in 3 x per week, wherever you want to fit them.

[provin1327]

So a split could go something like chest & tri Monday, back & bi Wednesday, legs, abs, and shoulders Friday? And Monday workout may be something like flat bench press, incline dumbell bench press for chest, then tricep kick backs, v-bar pushdowns and rope pushdowns, something like that? I could always mix it up too, do chest and triceps and add in some bicep work too. I would think that if you're going to be bulking up certain areas a split would be best because all your energy would be going to that one muscle group insead of being spread out through your body, it would be more intense to really focus on one group right?