I am looking for a beginner workout. I am going to start going to the gym this summer after exams (This week) at Good life with some of my friends. I have done a bit of p90 in the passed. I am 16 and 180 pounds. I want to gain muscle and skim down my body fat %

They are similar in terms of volume, but different otherwise:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)






If you are looking for a pre-made gainer product, powder only, Optimum Nutrition Pro Complex gainer is good, NOW! Gainer is also good. Alternatively, you can get a regular whey protein and add powdered peanut butter, dextrose/waxy maize/any other carb powder. Alternatively, you could drink a regular shake and throw down a few Fruit bars or Granola bars with it for the added carbs/calories.

If you've never trained with weights before, run this plan for around 4-8 weeks before moving onto something more advanced:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split


Once you hit the 4-8 week mark and feel confident that you can move to bigger and better things, let me know and I'll provide you with your next plan.

ive seen you recommend Gat jet fuel many times. when i looked it up it seems to pretty much be a fat burner. Also it says its an appetite suppressant etc. Do you believe this actually works or do you think its just your mind making you think it works because you want to believe it does? I was looking into buying some

The only properties I recommend its use for...is as a stimulant. That being said, it does raise your basal metabolism to a degree....but a "fat burner" would probably be an overstatement.

I'm doing a upper/lower body split now

2 days on, 1 off

I really want to work on my arms since they are lagging behind. For a long period i only did compounds and neglected my arms and they are kinda behind now.

For my upper body split, I do 3-4 sets for chest and back 6-8 rep range, 3 sets for shoulders 10-12 reps,and 3 sets of biceps and triceps 10-15 reps (routine calls for 1-2 sets)

Any tips or extra things for my routine to help me really build my arms.... This routine I am on doesn't really hit arms as a priority, but even on routines that hit them hard I have never really gotten great results. My arms always have seemed to lag behind.

If you want to improve arms and bring them up....you are going to have to train them (dedicated) twice a week.

That means two days, or two training session entirely dedicated to arms.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=404215732
Stubborn Arms Tips


There is an arms training routine in there as well as tips on how to get the most out of the arms workout.

Im noticing that my 225 is getting a lot easier to do, can do 2-3 more reps easy... but the 300lbs isnt getting easier lol

why would one get easier, means im geting stronger, but the 300 isnt

I wanna say your muscles are getting used to 225 but not 300 or even close.
Try 235 - 250 for awhile.

Im limited on my weight plates. Only have 4 45's and 2 35's. Dont notice anything I can put on the bar either to make heavier. so im stuck with 225 or 295