Stephen Johnson wrote:
Apparently, a split where you work bodyparts once a week isn't working for you. For people who are starting out, they rarely do.
You might want to look here
for a template for a full body workout. Do the workout two or three times a week on non-consecutive days.
At 18 you have a fast metabolism, so make it a point to eat for muscular gains, but eat clean. Fish, chicken, lean meats, lowfat dairy and eggs for protein, whole grains and beans for carbs, and lots of fruit and vegatables for vitamins and antioxidants. You also could add nuts and seeds (peanuts, sunflower seeds, almonds, ect) and oily fish (salmon, mackeral) for essential fats.
Others will stop by later to give you more specifics.
Good luck, and good training.
Thank you very much for your advice, but i am unsure on one thing: you said that apparently a split workout doesn't work for me, however i have only been following this new workout for 2 weeks. The previous comment i made about not seeing much gain was concerning the workout i have been doing for the last 11 months or so where i was working all muscle groups everytime i visited the gym. Im sorry if i made this unclear!
Cheers for the advice Matt Z i will add the two leg exercises to my workout, and do squats before leg presses.
You said i should consider doing more row orientated exercises instead of pull ups/downs, unfortunately the gym i go to only has a limited number of machines, none of which involve rowing movements. Are there any dumbell exercises you can suggest apart from the bent over row?
In answer to your question i do 3 sets for each exercise, with reps of 10 then 8 then 6. However on the last set if i can manage to do another one/two reps i will often do it.