Gain Weight and Muscle (2 Viewers)

[JonathanM]

Thanks for the continued advice, I am reading + registering it

Taking an easier way out with gaining weight - I've dug out the blender and have bought some protein powder. Protein shakes after work outs now

Don't worry, I won't overdo the protein, I know the risks associated etc.

 

[addikaye03]

Oh and BTW for the others you will lose DOMS after a few months of training. If you are trying hard and full time.

I agree with that completely. I don't get DOMS at all anymore. I do 5 times/week (monday-friday).

 

[dux&src]

Thanks for the continued advice, I am reading + registering it

Taking an easier way out with gaining weight - I've dug out the blender and have bought some protein powder. Protein shakes after work outs now

Don't worry, I won't overdo the protein, I know the risks associated etc.

Who me?
Good cause if you take too much protein you can overstress certain body organs.

Keep it to around 1.5g per pound of lean body mass.

 

[dux&src]

I agree with that completely. I don't get DOMS at all anymore. I do 5 times/week (monday-friday).

Post your workout routine for the week.

 

[NewiJapper]

Whats the best to get definition rather than build muscle bulk. I'm still a tad confused...

 

[addikaye03]

Post your workout routine for the week.

Ok, so i've been going for 14 weeks, i'll also write my starting weights and current like so [s.w--> c.w]. E.A represents 'Each Arm'

Monday (Shoulders)
-Forward Dumbrell Raises (standing); (3 sets x 6RM) [25lbs-->40lbs E.A]
-Side Lateral Dumbrell Raises (standing); (3 sets x 6RM) [25lbs-->35lbs E.A]
-Dumbrell Press (seating); (3 sets x 10RM) [35lbs-->60lbs E.A]
-Barbell Raises (standing); (3 sets x 6RM) [70lbs-->100lbs]
-Shoulder Shrugs+ Shoulder Rotation (standing); (3 sets x 10RM) [22.5kg-->40kg E.A]

Tuesday (Chest) Bar weight (20kg)
-Incline Bench; (3 sets x 6RM) [15kg-->32.5kg Each Side] TOTAL: 85kg
-Flat Bench; (3 sets x 6RM) [15kg--->37.5kg Each Side] TOTAL: 95kg
-Decline Bench; (3 sets x 6RM) [15kg--->37.5kg Each Side] TOTAL: 95kg
-Chest Fly; (3 sets x 8RM) [35lbs--->50lbs E.A]
-Push Ups; (3sets x 20 reps)
-Dips; (3 sets x 15 reps)

Wednesday (Arms) Bar weight (20kg)
-Preacher Curl; (3 sets x 6RM) [7.5kg-->15kg Each Side] TOTAL: 50kg
-Dumbrell Curls; (3 sets x 6RM) [25lbs-->40lbs Each Side]
-Chin Ups; (3 sets x 10reps) [Shoulder width roughly]
-Cable Curl; (3 sets x 6RM) [6 on the machine lol i dk]
-Tricep Push Downs; (3 sets x 6RM) [9 on machine]
-Tricep Extensions; (3 sets x 6 RM)

Thursday (Back)
-Lat pulldowns; (3 sets x 6RM) [10 on lat machine]
-Supported Row; (3 sets x 6RM) [8 on machine]
-V bar Pulldowns; (3 sets x 6 RM) [10 on cable machine +50kg added]
-Wide angle Pull ups; (3 sets x 10 RM)
-Roman Press/ Weighted Hyper Extensions (i think it's called that); (3 sets x 6 RM) [6kg E.A raised above my head]
-Deadlift; (3 sets x 6 RM) [90kg-->130kg]

Friday (Legs)
-Leg press; (3 sets x 6RM) [150kg-->200kg]
-Squats; (3 sets x 6RM) [80kg-->140kg. Worked on technique early on]
-45 degree leg press (calf raises); (3 sets x 6RM) [200kg]
-Seated Leg Curls; (3 sets x 6RM) [6 machine-->8 on machine]

Abs (On Mon, Tues, Wed & Friday)
- Leg Raises (On the decline); (3sets x 15 reps)
-Crunches (Decline); (3 sets x 15reps) [No weight added-->10kg added to back]
-Cable Crunches; (3 sets x 12 reps) [7 on machine--> 9 on machine]
-Toe Taps ( 3 sets x 50 reps)

-Alot of my gains i attribute to increase in technique, but also definite increase in muscle mass (progressively overloading)

-I drink Hydroxyburn PRO (pre and post exercise)


Enjoy everyone. Feedback is welcome.

 

[quik.]

Beginners should start with a routine something like the below.

Day 1: chest, triceps, shoulders
Day 2: rest
Day 3: legs and abs
Day 4: rest
Day 5: biceps, forearms and back
Day 6: rest
Day 7: rest

I think splits can be done after about 12 weeks of following such a routine.

If you are talking about a full body workout 3 days a week that might be a lil excessive as the person is working the same muscle group 3 times a week!

That is a split routine.

The full body 3x p/week is not necessarily excessive, beginner stage of lifting is able to handle quite an immense workload, gain muscle while losing fat and make significant load increases if done correctly

Full body v split is an ongoing debate, if you have the lifting experience then research it, experiment and make your own informed decision. If you are a beginner then take a proven program (eg Starting Strength), complete it, and assess from there.

 

[skyline]

what a bunch of sissy weaklings...

 

[PSHL]

imo it doesn't matter if your doing a split routine (mon-chest, tues-back, etc) or a full body routine AS LONG as you are performing mainly compound exercises, especially for beginners. Squats, Bench press, deadlifts, lunges, dips, chin ups, shoulder press, etc.

 

[micuzzo]

imo it doesn't matter if your doing a split routine (mon-chest, tues-back, etc) or a full body routine AS LONG as you are performing mainly compound exercises, especially for beginners. Squats, Bench press, deadlifts, lunges, dips, chin ups, shoulder press, etc.

well its not really a crucial thing, however if you're a real beginner [like hardly ever done weights before] a full body routine with descent weights and higher reps [10-12] will allow your body to get used to the workout... well this is what i have read anyway, im not an expert in any way so if u go to a gym its prob best to talk to the staff there.

 

[micuzzo]

Yeah, thanks for the heads up.

Beginners should start with a routine something like the below.


Day 1: chest, triceps, shoulders
Day 2: rest
Day 3: legs and abs
Day 4: rest
Day 5: biceps, forearms and back
Day 6: rest
Day 7: rest

I think splits can be done after about 12 weeks of following such a routine.

If you are talking about a full body workout 3 days a week that might be a lil excessive as the person is working the same muscle group 3 times a week!

they seem to have some good beginner routines here: Beginner Workouts - Workouts Database | Muscle & Strength

 

[PSHL]

they seem to have some good beginner routines here: Beginner Workouts - Workouts Database | Muscle & Strength

Yeh they don't look too bad. Still I think something like Starting Strength (someone suggested b4 me) or even WS4SB would be better. Be careful getting workouts from sites like 'muscle and fitness magazine' lol

micuzzo, u train? whats ur program like? sorry if u posted it already and i didnt c it

 

[micuzzo]

Yeh they don't look too bad. Still I think something like Starting Strength (someone suggested b4 me) or even WS4SB would be better. Be careful getting workouts from sites like 'muscle and fitness magazine' lol

yes i agree with this, but they give u some kind of idea...

micuzzo, u train? whats ur program like? sorry if u posted it already and i didnt c it

Im a semi beginner so i dont have a 100% routine. but basically:

day1: chest and shoulder

day2: legs

day3: back and whatever else i cbb to do

i will be making a proper routine soon but i may do a full body routine... my aim for now is to ensure correct technique.

 

[friction]

Yes.
Do you do implement the occasional drop-sets to 'shock' your muscles?

Use drop sets at the end of every exercise more of a time thing and they demolish muscles.

 

[friction]

Thanks for the continued advice, I am reading + registering it

Taking an easier way out with gaining weight - I've dug out the blender and have bought some protein powder. Protein shakes after work outs now

Don't worry, I won't overdo the protein, I know the risks associated etc.

No such thing as overdoing protien . I know a few people trying to mass that eat 2g per pound of bodywieght.

 

[friction]

well its not really a crucial thing, however if you're a real beginner [like hardly ever done weights before] a full body routine with descent weights and higher reps [10-12] will allow your body to get used to the workout... well this is what i have read anyway, im not an expert in any way so if u go to a gym its prob best to talk to the staff there.

I agree also form very very important slow controlled movements.

 

[adistar85us]

Was quite fit prior to VCE but pretty much stopped all exercise apart from one or two 30 min cycling sessions a week and random light weight sessions for 2 years. I'm quite underweight as I have a fast metabolism (although I don't look particularly skinny) - I'm 180cm and weigh 56-59kg (my weight pretty much varies depending how much I've eaten and shat that day it seems).

For the past 6 weeks I've been picking up my exercise regime - I'm doing just over an hour work out 4 times a week, it's basically what I remember a personal trainer once setting me, sorry if I don't remember the names of stuff, just remember how to do them. It entails:

1. cycling (stationary bike) 20 mins, I go at 55kph on an easier setting
2. light weights (5kg). 3x10 of two different types of bicep curl, 3x10 of two different types of shoulder exercises, 3x10 pushups, 3x10 tricep pull ups
3. core work, bridge for 3x1 minute. some crunches
4. stretches

I also go surfing most weekends.

My diet is as follows, I eat quite well and avoid junk food. I eat quite a lot:

1. breakfast: if i don't go out for eggs i'm a skipper, usually up and go, sometimes weetbix, I prefer soy milk over normal milk
2. lunch: sandwhich, pasta, meat, it's always different
3. chicken breast, pasta or rice w/ meat
4. snack throughout the day: fruit, up and go, vita brits, soy milk (love the stuff)

I want to gain some more weight and muscle, advice on a new exercise regime/diet?

you have to compute your bmr and your caloric expenditure in physical activity (there's lots on the web for free).

The basic guideline is a 500 kcal caloric excess combined with your daily energy intake. Anything more and you'll put on fat.

Protein should be in the upper limit of 1gram per pound of bodyweight.

For weight training, keep the weights heavy (at 70-85% of your max) and the tempo moderate. Repetitions for hypertrophy are in the 5-12 range.