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hi,this is my first post and i need your helps.
[ i am chinese so i cant write english as good as you]

I have been lifiting for 2months to having size and strength.
The result for strength is good but for size still like before skinny......,
please look at my workouts,, i lift 3 times monday wed, and friday.

monday: wed: friday:

Bench press:3x6-8reps
shoulder press db:5setsx10,8,8,6,4
front raise db:3x10
barbell shrug:3x8
wrist barbell curl:2x8-10
Deadlift:3x5

any comments ,please.

JOHNNIE JACKSON said [ if you lift big weight,you gain big muscle]
yeah,but is it true??

It's normal to see strength gains before you see any increase in muscle mass. Also, because mass gains are gradual you may not immediately notice them. However, if you take photos of yourself now and again in six months the difference can be dramatic.

As for your program consider adding squats (front or back), barbell rows and chin-ups.

PS.) Make sure you're getting plenty to eat, including lots of protien, since you won't grow without proper nutrition.

[As for your program consider adding squats (front or back), barbell rows and chin-ups.

thanks for your opnion. but is it really good about my program??
if i put power clean, insted of doing barbell rows what happned??

I've heard someone give a rule of thumb that you need to add 25% to your lifts before it's noticable in size. Of course that doesn't apply to a beginner since most of the strength gains come from your body learning how to move with the weight. That part takes at least 3 months and wouldn't generate much muscle growth but it is an essential step. I agree with Matt to start looking for size gains in about 6 months.

thanks stuward.

but i dont understand that why need six months to gain muscle?
it is not enough 2month or 3??

Your routine looks good. I'll just make the following suggestions:

Deadlifting three times a week might be a bit overwhelming for the slow-to-recover lower back muscles. When you're starting out, it might not be a big deal. But as the weight goes up, it will. You might want to substitute squats for deadlifts on one or two of your workouts per week.

You should have some sort of back exercise (either bent over rows or pull downs/chins). Deadlifts work the back muscles, but they do so isometrically. The back muscles aren't synergists in the deadlift movement.

You should replace the front db raises with upright rows (preferably) or lateral db raises. The anterior deltoid gets plenty of work with the bench and shoulder presses, while the posterior deltoid will get worked if you add some sort of rowing or shoulder width pulldown exercise. That leaves the lateral deltoid out - which is the reason why you need the upright rows in your routine.



It's more or less true - more true if you use a weight that you can control during exercise and less true if you don't. The weight is important, but so is technique.



You're not going to turn into Mr. Olympia in two or three months.

It takes time and commitment to build a quality physique. If you lack patience, it is unlikely that you'll succeed.

Good luck, and happy training. Where in China are you from, BTW?

If you are doing it right you will have noticble results in 6 months. 2 months just gets you started. I expect that after 2 months you are starting to feel different, probably more energy, stronger, better posture, more confidence. Those are worthwhile achievements by themselves. You need to have patience. It takes years of hard work to build an impressive physique regardless of what you read in magazines.

Stu

thanks a lot Stephen.

i will follow your suggestions.i have another question what do you think about Powel clean??

this exercise is for strenghs or size?

Power Cleans are a great exercise, however I don't think they're a substitute for rows and chins. They are however a great replacement for shrugs and laterals.

PS.) Six months was just an example, since you should see improvement by then. I agree however that it takes years of hard training to get really big and impressive.

They do work for strength and size but mostly the train for power and coordination.

ok,this is new workout

Bench press;3x6-8
shoulder press:5setsx10,8,8,6,4
Upright rows:3x8-10
lateral raise:3x12-15
powell clean:3x10
bent over row:3x8-10
wrist barbell curl:2x8
Deadlift:3x5 only friday

OK?

The power clean is an outstanding exercise, but it's harder to learn than the typical bodybuilding exercise. It requires quickness and timing.

The power clean will increase both muscle strength and size as you increase your poundage when you do it. But the real purpose of the power clean is to, as the name implies, increase your power. Power is the ability to use strength quickly. Being able to generate power is critical in many sports activities.

My power clean isn't the best, but it definitely has helped me.

If you want to add it to your routine, you would put it first in order of execution. Be sure to warm up first.

You will probably get 3 of us writing at once so I'll appologize now for any duplication.

If you include Power Cleans, leave out the upright rows and laterals.

Do it in this order:

Cleans (should be done right after warmup while you're fresh)
Shoulder press (do it standing)(serves as a warmup for the bench)
Bent over row
Bench Press

You could superset Cleans and press and Bench and row if you want.

Now add some legs.

I think that a better order would be:

Power Clean
Deadlift or Squat
Bench Press
Bent Over Row
Shoulder Press
Barbell Curl

ED: You won't need to do the upright rows or laterals, since the cleans cover the lateral deltoid - thanks for the reminder, Stu

You should do something for your calves. They're hard to grow for most people, and are frequently forgotten