Comments on my plan?

RE: Comments on my plan? (cpl)

Thu, 26 Oct 2006 03:52:01 GMT

First stop for you- Top of the nutrition forum. There's tons of good posts/articles there for eating right, and you should especially look out for the calorie calculator posts- Use the calcs to find out how many calories a day you need to gain muscle. Eating the right foods is one thing, making sure you're getting enough of them is another. Once you have a daily calorie amount, you can use Fitday.com's nutritional database to find the amount of calories in just about any food you choose to eat, making it easier for you to plan your meals for the day.

When it comes to training, it's best to work each muscle group once or twice a week, making sure to hit each major muscle group. There are tons of good programs on this site, look for Purenatural's post about Frankie NY's Natural Mass Bodybuilding in the training forum for example- Or, you could use this one.

Monday- Chest
Flat bench, incline bench, weighted dips

Tuesday- Legs
Squats, stiff leg deadlifts, calf raises

Wednesday- Shoulders
Standing military presses, side lateral raises, shrugs

Thursday- Back
Deadlifts, pullups, bent over rows

Friday- Arms
Standing barbell curls, alternating dumbbell curls, reverse curls
Triceps pressdowns, skullcrushers, close grip bench press

Do three sets of each exercise, eight to ten reps per set, using enough weight to challenge the muscles within that rep range. Rest two minutes between sets.

RE: Comments on my plan? (henry3)

Thu, 26 Oct 2006 02:55:02 GMT

well its good you have endurance but it wont do u pretty much anything for gaining mass and size neither does 20 reps per set so keeps ur sets between 10-12 for size and 6-8 for strength for someone your size it would be more intelligent to go for the size varient so a plan with 3 sets per exercise at like 10-12 and also what do u mean by burning if you lactic acid then you should definately be lifting heavier and increase the weight so u finish a few reps short of failure.

Comments on my plan? (KingZeroX)

Wed, 25 Oct 2006 20:38:13 GMT

Basically, I just started going to the gym, I just need some comments or fix ups on my diet.
I don't eat fast food, I don't drink soda, I carry a water bottle around with me all day and refill it numerous times. I've been drinking WHEY Protein after getting home from the gym, I eat protein cereal in the morning and whole wheat bread, salad, etc. I'm still working out a steady lifting routine. I can only bench 80lbs. 10 times before it starts burning. I can leg press 260lbs. 20 times (I used to run all the time), and I can curl 30lbs. 20 times before getting tired. I'm tiny, any suggestions to speed things up? Or improve? Thanks! (I'm 16, 5'10 by the way. 130lbs.)