Any help with routine please

1
 
change weekly to vary the emphasis..incline/high..decline/low etc

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thanks,  what exercise works the front of the legs using free weights and same for a good back exercise to work the whole back (many traps and lats need to be developed)

thanks

try single leg squats...work balance and stability along with the muscles
 
Deadlift (lower + traps) and rows (upper + mid) for the back
 

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thanks danmirage,

your help has been great

Just got one question about my diet atm, Ive been sticking the the same foods for a few months now.  Is this healthy to do so or should i vairey it after so many weeks?

Also, is the 5x5 good for mainly building size as well as strength?

thanks

James

It never hurts to rotate foods...but as long as you are getting a good mix of foods, tiny changes are ok...ie different veggies, different proteins...every so often
 

Also, is the 5x5 good for mainly building size as well as strength?

Mainly strength...very little size.  If you are eating right and varying the stimuli...you can get size.

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Ok thanks,

what about if i did 3 x 10,8,6 and kept the weight the same? would that be suitable for size?

thanks

James

what about if i did 3 x 10,8,6 and kept the weight the same? would that be suitable for size?

9-12 rep range was what demonstrated optimal size gains
 
...so if you stretch that both ways..
You might do a set of 12-15 to failure and then add weight for 9-10 and then immediatly drop back to the first weight with no rest til failure...about 6-8
 
You could start with a weight that you can do 10 with and do 3 sets to failure that might go 10-9-8 or something
 
You can start with a weight you can do 12 with and add weight each set 12-10-8
 
Lots of options!

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what about something like this,

Day 1 A1) Dumbbell Bench Press A2) Skullcrushers B1) Arnold Dumbbell Press B2) Squats
Day 2 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
Day 3 A1) Dumbbell Bench Press A2) Skullcrushers B1) Upright Row B2) Squats
Day 4 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
Supersetting using 3 sets of 10 for each exercise.  
Will this workout give me size gains, will be working around 75% of 1 rep max. Then each week i would increase the weight, or number an extra set thena fter 3 weeks or so, change the exercises but keep the order of muscle groups.

thanks

James

Day 1 A1) Dumbbell Bench Press A2) Skullcrushers B1) Arnold Dumbbell Press B2) Squats
Day 2 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
 
 REST

Day 4 A1) Dumbbell Bench Press A2) Skullcrushers B1) Upright Row B2) Squats
Day 5 A1) Deadlift A2) Preacher Curl B1) Stiff Legged Deadlift B2) Reverse Curls
 
Thats fine.
Later, when you switch up movements, you may wish to do a pulling movement such as bent row to stimulate upper back, other shoulder exercises...

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im going to try it for a few weeks and see if i gain size.  I was wondering what whey protiens are recommended?  I was looking at the maximuscle Cyclone cus it has glutamine and creatine in it aswell but was wondering whether it is effective on aiding of packing on size?

thanks

James

what whey protiens are recommended? 

For what purpose?  Why would you use protein?

 aiding of packing on size?

Then you want food and perhaps to help you insure you get a meal every 3 hours you might have a Meal Replacement Powder on hand, in case.
 
The value for protein is either to raise the protein content of a meal (i.e. oatmeal with fruit+protein powder) or as part of a pre-workout anticatablic regimen (.1 g/lb of bodyweight) to spare muscle while training.  and even then a meal 1 hour before training is as effective.
 
Post workout you want carbs with a little protein.  2-4x the carbs as protein.  20 grams protein and 40-80 grams carbs in close to a 1:1 fructose:dextrose mix.

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The reason for use would be lack of time for a meal whilst im at work in the evening.  I already eat every three hours but find it difficult when working at the gym.  Atm i take this before/after a workout;

2 scoop Vanilla Ice Cream
200ml Skimmed Milk
1/2 Eggs
1 Banana

is that ok?

thanks

James

The reason for use would be lack of time for a meal whilst im at work in the evening.

So, use a meal replacement powder.  You might have to combine an MRP and protein to get the balance that is right for you.

You could use a meal replacement bar, though I do not recommend them due to the high sugar content..but since you are looking for size increases not fat loss...a 30g+ protein bar without crap in it would be ok.

Atm i take this before/after a workout;

2 scoop Vanilla Ice Cream
200ml Skimmed Milk
1/2 Eggs
1 Banana

is that ok?

I am sure having a banana-split milk shake before and after a workout is nice....and certainly post it almost has some value....except the sugar is the wrong type of sugar to really benefit you....so all you get is the insulin spike...

You will certainly be "packing on size"...

In the course of 2 hours you have 4 scoops of ice cream 2 bananas 400ml of milk and a couple eggs...

Loads of sugars, fat, and not much protein.  Are you comprehending that?

is that ok?...for "packing on size"...yes..indescriminately.

Will it support fat storage?  Yes. 
Will it protect muscle while you train...not really... in fact it may do the opposite.
Will it help to speed muscle recuperation...there is a very slight possibility....assuming that all your other nutrition choices and timing are ideal...

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thanks,  Only once or twice have i taken the shake before a workout.  Normally i have a cheese salad about 1-2 hours before i workout then have some creatine and the shake i make about 15 mins after ive workout out.  Just wondering what i could have before and after working out that doesn't involve supplements?

Wouldnt the egg provide the protein?  Maybe if i just use the egg whites instead?  I wanted something with simple sugars in to replace my glycogen stores after immediately after the workout but because im taking creatine, would that be too much carbs?

I find it very hard to eat straight after a workout, however, depending on the time i sometimes have turkey, noodles and some dark green veg.

I want something before a workout that will provide me with enough carbs to last throughout a workout which will prevent me burning lean muscle and that is not a supplement, and i want something that will be ideal for post workout without using supplements.

Also, ive just been reading that it is recommended to rotate your workout on a 3 monthly basis, bulking / cutting, and was wondering whether i should do the same?  Ive been bulking for about 3 month and have gained a bit of bodyfat but would prefer to do 3 months of cutting to lose it if it'll be easier in the long run. 

thanks

James

Just wondering what i could have before and after working out that doesn't involve supplements?

Eat a supportive  meal 45 minutes to an hour out pre and post.  That works.
 

I wanted something with simple sugars in to replace my glycogen stores after immediately after the workout but because im taking creatine, would that be too much carbs?

Creatine is not a carb.  Sucrose does not replace glycogen stores.  A 1:1 ratio of fructose:dextrose(glucose) does.  Such as banana.  118 grams of banana provides 5.72:5.88
You can look up the fructose:dextrose here; http://www.nal.usda.gov/fnic/foodcomp/search/
 
Creatine and carbs go fine together.

I find it very hard to eat straight after a workout

Have something to replace carbs and a little protein  then in 45 minutes eat.
 

I want something before a workout that will provide me with enough carbs to last throughout a workout which will prevent me burning lean muscle and that is not a supplement, and i want something that will be ideal for post workout without using supplements.

Eat supportive meals.  This keeps your carb stores as well as your protein stores high.

Also, ive just been reading that it is recommended to rotate your workout on a 3 monthly basis, bulking / cutting, and was wondering whether i should do the same?  Ive been bulking for about 3 month and have gained a bit of bodyfat but would prefer to do 3 months of cutting to lose it if it'll be easier in the long run. 

I do know that one must rotate and shift the focus of training regularly. I do not agree with the 3 month thing.
 
If you have been bulking for 3 months and muscle gains are still good...I recommend cleaning up the diet and continuing...you can cut for a month to lean out a bit with no loss of muscle if you simply do not lower the calories in and eat slightly different foods.
 
You can lose 1 pound to 2 pounds a week without losing muscle...but only for about 4 weeks, then you start to drop muscle.

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