means that you should do proper warmup sets before you start the routine. i usually used half my routine weight and pushed or pulled it for 2*10 + some rope jumping or whatever to get you going.

would use it for at least 6 months.

and that should be done for each muscle group i work out? any comments on the other questions?

also anyone want to comment on this routine vs rippetoes?
http://www.bodybuilding.com/fun/best_newbie_workout.htm

also what about peanuts and pineapple, are peanuts too fattening to be worth the protein content? and can i substitute carrots and other vegetables with pineapple?

This post was edited by Bean` on Oct 12 2011 07:24am

i have a few more specific questions, if anyone wants to shed some light

1. Any thoughts on doing pushups/pullups on off days? I like to stay active and I have a pullup bar at home that i like to mess around with, but can this actually be detrimental to putting on muscle if im doing this on off days?

2. after much research, this http://www.bodybuilding.com/fun/best_newbie_workout.htm is probably going to be the routine i stick with for awhile. can anyone comment on it?
2a. If i stick to this routine, is there anything i can do in the gym on tuesdays and thursdays?

3. yesterday at the gym i did shoulder biceps triceps and traps, but i noticed with each of the muscle groups that after the 3 sets, that the above workout has me doing, that i could have pushed out more sets. my reps are good, i get to 10 reps and im close to failing. can i do an extra set, or should i keep it at 3 sets anyway, even if i could do more? i know that my reps SHOULD be lower, but i find that the next weight up has me struggling too much to even get 6 reps, so i lowered the weight slightly and i can do about 10. any comments?

4. Diet related: some things i enjoy eating as a snack are salted peanuts, pineapple, and quite often turkey/ham sandwiches with jalapenos/mayo/mustard/swiss cheese. are these few items alright to add to my diet or should they be substituted?

5. How do i know how much weight and reps to do for warm up sets before each muscle group?

6. Ive heard you can plataea if youre doing the exact same workout from week to week, and that, for example, when doing biceps instead of doing straight standing barbell curls every week, change it to maybe preacher curl or use something different. any truth to this? elaborate?

7. another diet related question: may sound stupid but i have to ask. i dont cheat often with food but i love pizza, and was wondering how bad it is for me to cheat and eat it maybe twice a month or so. should i completely avoid it or is this ok?

8. is cardio a no-no if im trying to put on weight?

1. off days are called off day for a reason. take a rest, recover
2. looks like a full body workout to me, should do the job, yet i would prefer a strength starting routine over something that pushs more into the volume region. its still ok. 8 reps are not too much either.
2a. rest
3. 6 reps > 10 to gain some serious strength
4. i'd rather go watch the calorie intake (3k+ for sure) than to count every single g of fat or carbs you eat. clean bulk is overrated imo
5. 50% of your trainingsweight, 10-12 reps should do the job
6. my english is to bad to understand it correctly, i rather dont. if i understood it right its ofc not too bad to change your routine a bit from time to time so the body feels a slightly different workflow
7. as long as you dont do it every day there is nothing you need to avoid imo. you dont look like a fatty anyways
8. adds extra calories you will need to intake, if you struggle anyways with getting your 3k down i wouldnt

my point of view. people may correct me. i am powerlifting and might be off on a few points.

thanks man, lots of good information there!

what about protein consumption, would you say its just as important on off days?

i'd go for 1,5-2g / kg bodyweight at least, on both on and off days, and maybe add a pwo whey shake if you feel like spending money on supps.

http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/

might help a bit.

Yes, You need to be taking in just as much protein on off days. Your body doesn't recover only on workout days right? It recovers on rest days too, so you need to keep your protein high on rest days also.

what about sleep is 8 hours absolutely necessary? between work, school, girlfriend, its impossible to manage 8 hours of sleep a night

you just said yourself its impossible for you so the answer is not really helping at all i guess. tho 10 hours would be nice ofc. cant change the fact you have to live your life.

its not like you will gain 100lbs more just from sleeping 1-2 hours more or less.