HavenDan

Hi, I'm new to these forums and I'm an eighteen year old male, 6'0, 180 pounds. Anyway, I'm looking to gain a bit more stamina/muscle mass and was wondering what I should add to my workout/eating habits in order to make that possible. I'll post what I do to stay in shape below.

Workout stuff

2-3 Days a week- Bench Press Ladders, start at 15 reps of 50 pounds, increase weights by 10, decrease reps by 2, until i get to 3 reps of 170, then increase reps and decrease weight by same interval and go back to original. Takes about 25-30 min.

Most days- 200 Crunches

2-3 Days a week (the days I don't Bench Press)- 15 Pound barbel, 50 each arm

I also have asmtha so I have been avoiding running like the plauge.

As far as eating goes I stay away from fast foods like McDonalds or overall massive calorie intakes such as mayo, although I wouldn't say that I diet or anything. I'm not looking to lose weight, nor am I looking to have a six pack, I just want to gain a bit more muscle mass and stamina, any recommendations?

Big Guns

OK Rule #1....Only train a body part ONE TIME PER WEEK!!!! Read the threads in the into.

HavenDan

Okay, based on the information I have read I have compiled a workout routine based on what I think i can do. These are all started with a large carb meal 30 min before and a 15 min cardio exercise bike. Now I don't have a personal gym at home, only a barbell and dumbbells, so this is the best I could do for my summer workout. However, I will soon be attending Sarah Lawrence College in the Fall to study Creative Writing, and they have state of the art facilities there so when I'm settled in there I will adjust my routine. Also, I'm going for more lean muscle, as my primary sport is Fencing, although I haven't fenced competitively since March. So my questions are if the workout is balanced enough, what I should add for calves and shoulder, and is this sufficient? Currently I only do the ladders and crunches, but from the reading I did I learned that there's a good reason I hit a brick wall as far as gaining muscle. Thanks in advance!



Monday
(Abs and Chest)

Body PartExercise Sets Reps Weight
Abs Crunches 5 30 0
Chest Bench Press 5 15 90
Chest Dumbbell Flys 5 15 30
Abs Leg Raises 5 15 0





Tuesdays
(Biceps and Triceps)

Body Part Exercise Sets Reps Weight
Biceps Standing Barbell Curls 1 15 90
Triceps Close Grips Bench Press 3 15 90
Triceps Close Grip Push Up 3 15 0
Biceps Alt. Free Weight Curls 5 15 30


Wednesday
(Nothing)




Thursday
(Legs and Calves)

Body Part Exercise Sets Reps Weight
Legs Barbell Squats 3 15 90
Calves
Calves
Legs Dumbbell Squats 3 15 30


Friday
(Shoulders and Back)

Body Part Exercise Sets Reps Weight
Shoulders Military Press 3 15 90
Back Deadlifts 3 15 90
Back One Arm Rows 3 15 30
Shoulders

Big Guns

looks like a good start, but eventually you will add different exercises.

LEGS...Add some lunges
BACK....add some pull ups. make your own chin up bar.
CHEST...Push ups at different hand width.

DON'T eat a big carb meal 30 minutes before. Wait at least 1 hour after your meal before training.

Please post your diet that you will use.