I am 20 years old, and I have been involved in orginazed sports since I have been 6 years old, but, due to age restrictioins in the leagues I play in, this is teh first season I am not involved in organized sports. I started weight training seriously around Christmas, but I have not been able to find a good muscle gaining routine. I currently weigh 155lbs, and have a semi-athletic build. I am looking for a "split" routine that involves 4-5 days in the gym per week. Any sugjestions or routines will be greatly appreciated. ***links to other websites are welcome***
2007-02-19 05:07:47 · 10 answers · asked by CollegeStud09 1 in Health ➔ Diet & Fitness
I had a similar situation to yours so I spoke with a trainer back in Oct. to get a good program to try out. He recommended a 3 day cycle. That means on day 1) shoulders, back & biceps, on day 2) chest, triceps & legs, day 3) complete rest....then just repeat.
I did abdomin. crunches before I went to the gym so I had all the bases covered. I've been doing this routine since mid Oct. and have put on about 18 lbs. of muscle....now I'm 6'0" and 198lbs. I a put in a link to a site which will show you tons of excercises to do for each muscles group and how to do them properly....good luck!
2007-02-19 06:09:50 · answer #1 · answered by Maximus 2 · 1⤊ 0⤋
The best mass gaining exercises are compound movements that work more than one muscle group such as squats, military press, bench press, rows and power cleans. I suggest 4 sets of 8 to 10 reps with the heaviest weight that you can do. Changing your routine up every 4 to 6 weeks to keep your muscles responsive. A couple other tricks to build mass are stripping weight (do heavier weight on the first set and strip off weight on following sets) OR pre-exhaust (do an isolation exercise before a compound movement to pre-exhaust that muscle group) Make sure you are getting sufficient rest and protein (1.5grams per pound of body weight) I would suggest a whey protein shake with creatine post workout. And a high carb meal pre-workout for energy. I would do a 4 day routine such as working legs on Monday, shoulders on Tuesday, back on Thursday and chest on Friday. A great website is shapefit.com
2007-02-19 05:34:21 · answer #2 · answered by sbj95 3 · 0⤊ 0⤋
hi, im in my 2nd year at university studying sports and exercise science, so i know alot about designing training programmes. if you want to beef up and gain some weight, then you don't need to any extra supplements. Eating 2 large chicken breasts and 3 cups of whole fat milk every day will ensure you pile on the pounds in the nutrious way. Eating 4 main meals a day and snacks in between each meal will help. eating nuts and fruit for snacks, is the best idea for nutrition and weight gain. make a trainnig plan for yourself, where you train every other day. each day you need to target each body part, i.e, monday- biceps, triceps, shoulders, wednesday, quads, thighs, fridays, back and chest and neck. start by warming up properly and start on some easy weights, then slowly, push yourself untilyou fail and complete 10 reps at the highest weight level. mix it up and do different exercises to keep the muscle gain at a maximum level every time you train. it also releaves boredom, and keeps you motivated to suceed. and at the end, cool down properly as the better you cool down the more effectively your mucsles will recover and better the results. Using a personal trainer to help guide you in the right way to to keep motivated. the desire to suceed, the dedication and the right diet will hep to get there.
2007-02-19 05:54:26 · answer #3 · answered by crymetyme85 1 · 1⤊ 0⤋
Say to friends, family and work colleagues that you’re dieting. Support in the people around you keeps an individual motivated, stops you from cheating as well as makes it less likely that you'll fall off the wagon.
2016-02-22 15:37:09 · answer #4 · answered by ? 3 · 0⤊ 0⤋
Rippletoe is your best bet. When i was beginning i usually gained 3 lbs after a workout. Just make sure you read every little thing on the page.
http://forum.bodybuilding.com/showthread.php?t=998224
2007-02-19 05:25:08 · answer #5 · answered by DE66 3 · 0⤊ 0⤋
Preserve it natural. Avoiding processed foods will keep digestion working efficiently in addition to minimise your salt intake.
2016-04-26 01:00:15 · answer #6 · answered by leslie 3 · 0⤊ 0⤋
go to Amazon.com and purchase any book written by Tudor Bompa on Periodization
2007-02-19 05:30:24 · answer #7 · answered by lv_consultant 7 · 0⤊ 0⤋
If you're going to the gym anyway, ask them. We're not the experts, they are.
2007-02-19 05:12:00 · answer #8 · answered by Havana Brown 5 · 0⤊ 0⤋
Go to Gym
Do your own search
Use your own mind.
2007-02-19 05:11:22 · answer #9 · answered by Jewel 6 · 0⤊ 0⤋
THE DAVE DRAPER WEBSITE IS GOOD
2007-02-19 05:11:02 · answer #10 · answered by Anonymous · 0⤊ 0⤋