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MUSCLE HEADS I NEED UR HELP!!!zor

oK so I'm not fat but i've been working out 3 times a week anyway to build muscles. I"m like 6'2 and 200 lbs. I Do have a good bit of muscle on me already but does anyone got any tips on how to buildcrazy muscles? My gf tells me to only work out once a day 3 times a week for 20min. A big question I have is. If I worked out for an hour 3 times a week would I build more muscle? Or would it be detrimental to building muscles and destroy them from over working.

THoughts & Opinions ? Work out plans. Exercise websties?

i do drink protein shakes and eat a balanced diet. right now im on a 1600 or 1800 calorie per diet

You have to destroy muscle to build muscle. They don't grow in a sense. You ruin them by exercising and then when you sleep they rebuild. The thing is that your body realises that you're clearly overworking your muscles so it's builds more than you had before.

Obviously for this you need a good amount of protein and carbs. Protein to actually build the muscle and carbs to fuel the repair.

Are you training at a gym? If you're only training 20min then it has to be maximum intensity.

http://www.bodybuilding.com/ is a pretty good website for building muscle. Sure, it's tailored to muscle men and being absolutely fucking huge (something I think is rather ugly) but it's got tonnes of info which applies to all exercise and can help you in many ways.

Anything more than 20 min for 3 times a week would be destructive to your body and you would die

quote:

Originally posted by Fledz You have to destroy muscle to build muscle. They don't grow in a sense. You ruin them by exercising and then when you sleep they rebuild. The thing is that your body realises that you're clearly overworking your muscles so it's builds more than you had before. Obviously for this you need a good amount of protein and carbs. Protein to actually build the muscle and carbs to fuel the repair. Are you training at a gym? If you're only training 20min then it has to be maximum intensity. http://www.bodybuilding.com/ is a pretty good website for building muscle. Sure, it's tailored to muscle men and being absolutely fucking huge (something I think is rather ugly) but it's got tonnes of info which applies to all exercise and can help you in many ways.

+1

working out for any amount of time really all depends on the intensity. divide your body into different days.. many dont agree with the way i do it but it works for me.

day 1- chest, tri, shoulders
day 2- back, bicep
day 3- legs

the days between if i have time i do cardio(which ive also been told not to do since i am naturally thin) and abdominals.

running seems to be essential to my body. maybe you should throw in 20-30 min of cardio before ur work out

Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by Poncho My gf tells me to only work out once a day 3 times a week for 20min.

Yea listen to your girlfriend.

-Start a routine and make sure you stay committed.
-Work out 4-5 times a week; with each training day dedicated to a different muscle group. Also be aware that training chest and shoulders also works out your triceps, so don't over work them (eg. don't do triceps the first day, and then follow with chest/shoulders. Let your triceps recover). Same goes for biceps and back.
-Eat right.

ps. You should be doing cardio 3 times a week @ about 20+ minutes.

Why don't you ask this guy:

http://www.tranceaddict.com/forums/...threadid=461438

Re: Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by infinity HiGH Yea listen to your girlfriend on how to get bigger. -Start a routine and make sure you stay committed. -Work out 4-5 times a week; with each training day dedicated to a different muscle group. Also be aware that training chest and shoulders also works out your triceps, so don't over them (eg. don't follow triceps after chest/shoulders). Same goes for biceps and back. -Eat right.

can you please explain the logic to me on working different muscle groups at the same time? nobody has ever been able to drill it into my head or ive just never been able to switch up my routine. i find concentrating on one muscle group to be the most efficient IMO

try the workout thread

and doont listen to your girlfriend.. she is probably fat

Re: Re: Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by hiram can you please explain the logic to me on working different muscle groups at the same time? nobody has ever been able to drill it into my head or ive just never been able to switch up my routine. i find concentrating on one muscle group to be the most efficient IMO

Isn't that what I said? That he should focus on 1, or maybe 2, muscle groups per day?

Eg.
Day 1: Biceps
Day 2: Chest/Shoulders
Day 3: Back
Day 4: Triceps
Day 5: Legs/Abs

Bicep day.. wow

i would switch back with legs in that routine

You called?

Re: Re: Re: Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by infinity HiGH Isn't that what I said? That he should focus on 1, or maybe 2, muscle groups per day? Eg. Day 1: Biceps Day 2: Chest/Shoulders Day 3: Back Day 4: Triceps Day 5: Legs/Abs

refer back to my first post to see my workout routine. ive always been told not to do it like this. but it seems to be what works best for my body or im just too stubborn to break the habit

its good to split the muscle groups up if you do intense workouts with said muscles. I usually just do a general workout with all the muscle groups for a good hour 3-4 times a week, mainly because im natually thin and dont need to lose weight and im not looking to star in the sequel to 300.

Yeh i do

Back/Bi's
Chest/Tri's
Legs/Shoulders

its efficient and is enough if u dont have the time to go 5 days a week

Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by Poncho My gf tells me to only work out once a day 3 times a week for 20min.

You need to tell gf that you should be having sex with her once a day 7 times a week for 20 minutes, 40 on the weekends. This will relieve stress, which is often linked to anxiety which leads to not getting enough sleep which doesn't help in rebuilding muscles. Either way sex is good to rebuild. Am I convincing or not? Probably not. But you should try this on her anyway in hopes she complies.

quote:

Originally posted by Poncho i do drink protein shakes and eat a balanced diet. right now im on a 1600 or 1800 calorie per diet

eat more. your caloric intake is pretty low for an active person. you need to eat a lot of protein also as mentioned by others.

Re: Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by infinity HiGH Yea listen to your girlfriend.

LOL


who does that shit, seriously

Re: Re: MUSCLE HEADS I NEED UR HELP!!!zor

quote:

Originally posted by Jake Benson You need to tell gf that you should be having sex with her once a day 7 times a week for 20 minutes, 40 on the weekends. This will relieve stress, which is often linked to anxiety which leads to not getting enough sleep which doesn't help in rebuilding muscles. Either way sex is good to rebuild. Am I convincing or not? Probably not. But you should try this on her anyway in hopes she complies.

seriously


i dont even need to exercise anymore, she keeps me pumped up!


i should start having a shake along with my cigarette

wow you guys

After being a personal trainer for over 5 years and obtaining certifications from ISSA, IFPA, NASM & NSCA they never told me about stuff you guys were talking about.

Not only is frequency (How many times per week) important for getting the results youre looking for, but so is Volume and Intensity such as reps and sets. You want to gain mass then stick to high volume and low intensity (High Reps 10-14, Low Sets 3-4). Hypertrophy is Key. If you have the availability to work out twice a day with 1 muscle group for each work out, will ensure youre not burning up to many calories. And since your concern is to not burn fat then eat as much as you want.

Heres a perfect example workout (Incorporating all functional movement muscles, Synergist, stabilizers, both antagonistic and agonistic muscles).

Day 1 Chest/Back
Day 2 Calves/Core
Day 3 Biceps/Triceps
Day 4 Off
Day 5 Quads/Hamstrings
Day 6 Delts/Traps
Day 7 Off

3-4 Exercises per muscle group
3-4 Sets per Exercise
10-14 Reps per Set

As for diet. 60% of your gains are going to depend on what and how many calories youre consuming. You say youre 6'2 200lbs. Id suggest you consume 4000-4400 calories per day. Since youre not concerned about fat then eat all the burgers you like.

Dont do more then 10 minutes of cardio, If you do decide to do cardio, try to keep your heart rate under 65% of its max, You can find out your max by taking 220 minus your age and multiply that by .65

Best of luck.

quote:

Originally posted by Direct .

heh i dont know stuff as well as you obviously..but my advice, which was all related to having a low caloric intake, was spot on.

quote:

Originally posted by Nrg2Nfinit try the workout thread and doont listen to your girlfriend.. she is probably fat

yes please join our workout thread.


Direct - help me figure something out...working a lot so working out less than normal. yesterday only got in a workout from 10pm - 11pm and not sure it's really beneficial for me to go to the gym deadass tired workout then get like 5hrs of sleep to wake up and do it all over again...i'm gonna turn into a fat ass

Good advice/info there ********.

Chimera66, There is no bad time of the day to work out. If your goal is to lose fat then do your cardio first thing in the morning or on an empty stomach when youre in a carb depleted state. Doing cardio then will burn and utilize fat for energy.

If your constantly tired then maybe you should just rest. But if youre fucking hardcore and refuse to sleep then drink a sugar free energy drink like redline, Speed stack, black pearl. Dont consume evergy drinks with sugar. The sugar will spike your insulin level, later causing it to drop lower then what it was before you consumed it causing a "crash"

thanks! when i say bad time i mean more like i'm sacrificing resting time to workout and further tire out my body. i say i'll be a fat ass but in all honesty not gonna happen because i'm pretty strict about exercise and eat well. oh well i guess my concern is that do i give up sleep to exercise...which i definitely did yesterday by going to the gym at 10pm.

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