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Beginning workout plan?
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| Shook1 |
Hey....whats up TA's???
Just wondering if any1 in the forum has a general workout plan for gaining mass & weight. Looking more towards working out chest, arms, upper body, etc.
Any suggestions/tips......holla
Shook |
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| Galapidate |
Well, I'm already a fatass, so gaining weight isn't my thing....
But, I have a workout that I do at the gym. Of those exercises I do I guess you'd be most interested in these:
Bench Press
Chest Press
Bicep Curl
Butterflies
Tricep Extensions
Lateral Pull-Down
+many more... |
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| Linx_da_cat |
supplement your diet with protein (i.e. protein shakes, bars, etc) after you work out to revitalize your muscles quickly and to gain mass.
also, don't just do straightup weight training. do aerobic excersises along with your weight training to build up stamina and endurance, not to mention, burn away the extra calories that you will usually have, even after weight training. |
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| DJ Chrono |
If you are serious about this and want to spend time doing it you should read the Max-OT Training series. It is very comprehensive, covering all aspects of weight training. It gives you exact information for constructing routines and which exercises are most benificial etc etc,
Max-OT
sign up for free, and get a nice 12 week plan. read it carefully and take everything it says into consideration.
I go by the Max-OT principals and I must say that I have improved alot since I first started 5 months ago. |
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| DjJade |
for mass.. id suggest a football type workout. i dont know much abotu it since im more about balance but thinking back to the 11th grade when i started by training with the football team...do excercises that are working combined groups together rather than isolation:
bench press-incline-military with the bar
preacherbench curl, reversegrip curl, dips, skull crushers
powerclean, deadlift, squats
leg curls, leg press, standing and seated calves
i think we had like an every other day workout kinda deal doing pyramid sets at like 8-6-6-4 reps where 8 was like at 70% of our max and 4 was around 90% if you wanna get really technical
do lots of crunches and back excercises too
protein works, i dont use it. just make sure you have a balanced diet or it will be bad for your liver
make sure you balance...like for arms try to work on biceps just as much as triceps...triceps are probably one of the most underated workouts that really get your arms big
make sure you change your routine if you feel like youre getting too used to an old one becuase it shocks your muscles and makes them build better |
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| DrummeRaver86 |
| quote: | Originally posted by Galapidate
Well, I'm already a fatass, so gaining weight isn't my thing....
But, I have a workout that I do at the gym. Of those exercises I do I guess you'd be most interested in these:
Bench Press
Chest Press
Bicep Curl
Butterflies
Tricep Extensions
Lateral Pull-Down
+many more... |
You don't have to do lat pulls if you're doing bench/press. You should put a military press in there too, and a back exercise like seated row. Or what you could do is do lat pulls, except get close to the machine and instead of pulling the bar down to your chest, pull it down behind you so that it is going parallel to your back. Excellent exercise. |
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| DjJade |
| agreed...yeah just do it like youre doing widebar pullups...better yet just do widebar pullups if you can...and just add weight with a weightbelt. same with dips if you can |
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| DrummeRaver86 |
| quote: | Originally posted by DjJade
agreed...yeah just do it like youre doing widebar pullups...better yet just do widebar pullups if you can...and just add weight with a weightbelt. same with dips if you can |
speaking of a belt...try doing deadlifts. But, make sure you have a suppourt belt on or you can easily throw out your back. |
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| TrAnCe CoNtRoL |
mon = chest + shoulders
tues = legs
wed = arms (bi's + tri's) and back
thurs = chest + shoulders
fri = legs
sat = off
sun = arms (bi's + tri's) and back.
i wont go into individual exercizes...but i try to do 4 chest excersises on those days, 4 shoulder exercises, 5 leg exercises, 2 bicep, 2 tricep, and 2 back. i usually workout for an hour and 1/2.
also, for gaining weight and mass, go lower reps, 4 to 8 to be exact. you have to be pushing yourself all the time or else you arent working muscle twitch fibers and you're not doing yourself any good.
dont expect changes to happen in a day.
also, try to include some ab's into your workout everyday. |
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| Orbax |
| get Arnold Shwarzeneggers Work Out Encyclopedia. 30 bucks on amazon. its 800 pages and he knows better than anyone out there. Dont waste your time trying other out. |
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| DJ Chrono |
| quote: | Originally posted by TrAnCe CoNtRoL
mon = chest + shoulders
tues = legs
wed = arms (bi's + tri's) and back
thurs = chest + shoulders
fri = legs
sat = off
sun = arms (bi's + tri's) and back.
i wont go into individual exercizes...but i try to do 4 chest excersises on those days, 4 shoulder exercises, 5 leg exercises, 2 bicep, 2 tricep, and 2 back. i usually workout for an hour and 1/2.
also, for gaining weight and mass, go lower reps, 4 to 8 to be exact. you have to be pushing yourself all the time or else you arent working muscle twitch fibers and you're not doing yourself any good.
dont expect changes to happen in a day.
also, try to include some ab's into your workout everyday. |
I dont know what to say here.
You shouldn't work out any muscle group more than once a week. ESPECIALLY chest and shoulders, because they are certainly major groups. Muscles need atleast one week to recover fully from a workout. it's not just my opinion, its been scientifically proven (and no I dont remember a source off hand, but I've read it many times). Working out the same muscle group after two days of rest will cause more harm than anything. building muscle happens in the resting phase, not in the gym.
You are right about going lower reps, around 4-6 with the most weight you can handle without going into failure. But you said "for gaining weight and mass". for some reason people have got a notion in their head that low reps/high weight = mass and size, while high reps/less weight = tone. this makes no sense. I have stated this in many of my posts before, but some people dont read every post. There is no such thing as 'toning', what you are doing, whenever you work out, is increasing your muscle mass, no matter what you do. There are better ways for doing this and there are worse ways. Low weight high rep routines are the worste thing you can do. It pushes your muscles into fatigue, which is not a good thing. You will still see visible improvements in your muscles and you may feel like you are getting stronger, but you are doing it in the most inefficiant way (meaning you can achieve MUCH better results using less time) you need to overload your muscles, not fatigue them.
"also, try to include some ab's into your workout everyday."
This is anothing thing I don't understand. Abs are a muscle group, just like any other, why should you treat them any differently? By working out abs everyday you are causing more muscle fatigue, without giving them sufficiant recovery time. Abs should be worked out once a week. You should overload them with low rep high weight sets (start doing cable rope crunches), and you will see alot more improvement.
"i usually workout for an hour and 1/2"
This is a demonstration of your inefficiency. I dont mean to put you down here, but you were the first to respond with a post like this. A workout should be between 30-45 mins. I am rusty on my facts, but after the 45 min mark, your body starts releasing chemicals that are bad for optimizing muscle growth. if you are spending 1 and a half hours on two muscle groups, you are fatiguing the muscles. this is not the goal of weight lifting, its to overload your muscles! and you can sufficiantly overload your muscles in about 1/3 this amount of time.
I'm not saying the way you are working out is completely wrong, I'm just saying that you are spending alot more time and effort than you really need to. |
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| AnotherWay83 |
hmm just glanced at these posts..and i didnt see anything abt squats!!
as a beginner focus on only compound movements, dont worry abt definition just yet...infact for the first couple of weeks focus more on ur form, ur technique, because bad technique will cause major problems for you...
so yeah, definitely do squats (but make sure u do it *right* - i would start with no weights on the bar, and keep it at that, until i got the form right...go down with the weight on ur heels, not ur toes, and if after doing it ur lower back hurts, thats a sign that u're not doing it right, or using too much weight...and dont use the smith machine, use the free barbell to do it, it'll be better)...for the benchpress, use dumbbells instead of the barbell, because with the barbell u can up ur shoulder (like i did), and with dumbbells there is a greater range of motion
for abs i think u should only do it at most 3 times a week, with at least a day in between
and of course what everybody else said abt sleep and eating etc. etc., but u already knew that :D |
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