WORKOUT PLAN
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WORKOUT PLAN - 11/20/2005 10:51:58 PM
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FDAJer
Posts: 9
Joined: 11/20/2005
From: Toronto, Ontario, Canada
Status: offline
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Hey i know you guys probably answer these type of questions everyday and they are probably annoying lol but ill ask anyways. Right now im 5"11 165lbs have muscle already not as much as i want thow im average not really big but my arms are abit big.
my goal is to reach 175lbs within 6-8months well this is my workoutplan and i dont take any supplements, just protein powder (whey iso tech)
Monday: Chest, Abs
Tuesday: Back, Biceps
Wednesday: Shoulders, Abs
Thursday: Triceps, Legs
Friday: Cardio
Sat: Rest
Sun: Rest
and for each muscle i do 12sets (3 or 4 different exercises) and for reps 6-12 depending on what it is
how long do u think it will take me to notice a difference, in my strength or getting bigger if i keep this routine for a while and do i have to eat alot more to gain weight?
< Message edited by FDAJer -- 11/20/2005 10:55:36 PM >
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RE: WORKOUT PLAN - 11/20/2005 11:30:13 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Working out 5 days a week with a decent diet will certainly put 10lbs on you in 6-8 months. Expect strength results in 2-3 weeks and expect to notice bulges where there never used to be bulges after 4-6 weeks.
Yes you do have to eat alot to gain more weight.
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/21/2005 11:09:59 AM
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danmirage
Posts: 6347
Joined: 11/20/2005
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Diet being 80% of the game...the question is do you want to just cross your fingers and hope you get big, or do you want to know for sure that you will reach your goal and have exactly the physique you desire?
Unfortunately the body is VERY good at adapting to training. What that means is YOU need to be sure you do have variety in your training to maintain the muscle adaptation...tht is muscle growth.
The same workout will deliver diminishing return over time as the body adapts to the workload and movements.
Vary your workout on a tri-weekly or bi-weekly basis.
Higher weight, lower reps, lower weight higher reps, super set, tri-sets, shorter rests, slower movement, instability (curls standing on 1 leg...I'm not kidding!), different movements altogether, alternating arm/leg, concentration...there are unlimited tweeks you can make...plan for it.
At the same time, if you are truly interested in growth you should:
- Determine your Maintenance calories
- Add 500 calories to that if you want growth
- Determine what the right mix of carbs, protein and fat is for your unique body
- Design a menu plan around this information, with healthy food choices to fill out your meals
- Determine your body fat % and keep track of it weekly or tri-weekly so you KNOw what is happening
- Follow your menu plan
- Train smart and intensely
- Make changes as needed to keep in a calorie surplus and keep the training just intense enough to maintain growth.
As for the cardio...this burns calories. So keep it to a minimum at the moment, otherwise you need to eat more to stay at a calorie excess. Save it for when you want to turn up your metabolism, trim some fat off.
Every 3 months take a week off. Just stop. Give your body time to forget.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to No Quarter)
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RE: WORKOUT PLAN - 11/21/2005 1:51:47 PM
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FDAJer
Posts: 9
Joined: 11/20/2005
From: Toronto, Ontario, Canada
Status: offline
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ok thanks guys sounds good just couple more question
yeah i heard about adding the extra 500 caleries but give me an example of what i could eat to add extra caleries. i know my protein shake adds some i forget how many but what else? a banana i dunno lol?
and also working 1 muscle per week just seems like so little you guys sure ill gain strength/bulk doing it? people tell me it'll work is but what happens if i workout each muscle 2 or 3 times a week? thanks and u said to change my workout plan once in a while is every month fine? or 3weeks
< Message edited by FDAJer -- 11/21/2005 1:53:08 PM >
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/21/2005 2:09:04 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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OK
That is a good question.
It depends on the workload you give your muscles and on your workout experience. If you train them til failure, and you load up the work on your muscles, they need time to rebuild. If you do that to your whole body, it is workin even harder.
Then, it is all about recouperation. Adequate rest and adequate nutrition.
If you work moderately in the gym, and you recouperate quickly, you can train a muscle every 2,3, or 4 days depending on the load and all I mentioned above.
If you do not recover fully (enough rest and nutrition)...you set up for injury and you overtrain and do not get big...you might even start a muscle breakdown cycle.
Rather than try to "find" 500 calories, I suggest you Design a complete menu plan with healthy food choices to fill out your meals based upon your calories and body's unique nutrient balance needs to achieve your goals.
Look, try to understand the importance of that.
Now, when I was eating 2100 calories my meals were about 450 calories each
Now I am eating 3000 calories so they are about 600 calories each.
I plan out my meals ahead of time on a weekly basis based upon my gains and changes the last week.
I shop for the items in my meal plan.
I cook most everything ahead of time.
I know what I will eat at 7 pm tomorrow and I know my muscles are growing all the time cause I train my ass off and never miss a meal...and my calories are +-500 more than my maintenance...I know that cause I measure my body fat weekly and gain +-1 pound of muscle a week. Except for the times my metabolism kicked up due to the muscle gain...in which case I raised my calories again.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/21/2005 5:34:07 PM
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FDAJer
Posts: 9
Joined: 11/20/2005
From: Toronto, Ontario, Canada
Status: offline
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ok cool thanks man that really helps :) :)
just got back from the gym now just have a question
whenever i do bench like flat bench i always bring the bar down and touch my chest i believe its better to do that? alot of ppl i see they go down an inch and thats not really working out lol? and some people go down an inch from their chest, i touch mine thow just curious what the difference is?
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/21/2005 6:54:34 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Yeah it's a good idea to let it tap your chest for a full stretch.
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/21/2005 7:26:13 PM
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FDAJer
Posts: 9
Joined: 11/20/2005
From: Toronto, Ontario, Canada
Status: offline
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k cool thanks guys :)
if u have any tips or anything just lemme know i dont think i have any other questions at the moment
(in reply to FDAJer)
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RE: WORKOUT PLAN - 11/29/2005 1:21:47 AM
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Cats Milk
Posts: 310
Joined: 11/29/2005
Status: offline
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is protein shake enough? i have 2-3 per day and that must add another 60+g of protein ( 1 pint each glass), i read somewhere that you must drink your pounds in body weight with protein
(in reply to FDAJer)
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