hey can someone please help me with a gym routine eg. monday shoulders/ biceps, and would prefer one that lasts for 5 days a week.
thanks guys and girls.
Ok firstly how old are you and what health are you in (body fat levels etc) as if you have more than say 15-20% bodyfat you should concentrate on losing the love handles before "bulking up".
Secondly posting a gym question on a reptile forum is guaranteed to give you 95% junk to filter threw as most of these people would have no/little idea about gym (no offence but its true guys). Go onto a body-building / health and fitness forum and post your questions there.
For a 5 day plan either get a PT to analyse you and write you out a plan, or read up on the net. Generally you would spend about 30mins-1 hour in the gym. With 1 minute breaks (if trying to put on muscle). Work each muscle with about 3 or so exercises (as varied as possible but focusing on the one muscle) and do about 4 sets per exercise (6-10 reps per set). So for example chest would include bench press, incline bench press/decline bench press, and pectoral flies.
Generally I work out each muscle then I have a day off then I do a lighter full body on sat morning (so mon-thurs then friday off and big day sat morning) . Your body needs that day off ok! Also if you're skinny and have a fast metabolism then do as little cardio as possible. Doing certain muscles before other muscles is also a bad idea (eg biceps/ triceps day 1, then chest or back day 2... your arms will burn out).
Here's a rough stab at a plan...
Monday - back and shoulders, Tuesday - chest and abs, Wednesday - legs and butt (yeah baby), Thursday - biceps, triceps and forearms, Saturday - deadlifts (back and core and general whole body) and a little of everything else also.
For exercises copy what the big boys do at your gym, and really watch it, cause technique is very important. Ask a guy (nicely) who is bigger than you to spot you and give you tips. Furthermore you should vary your routine every few months as your body will become accustomed to what you do!
is protein shakes good for muscle building.
Debatable but in my opinion YES very. Once again your body shape/diet/metabolism will dictate what supplements you need. But a good regular dose of protein, carbohydrate, and amino acid supplements will go a loooooong way to increasing your calorie intake in a good way. It is expensive though, if you do it properly you should have at least 2 shakes per day probably more.
so should i be eating mainly dairy and meat products?
No! Vegetables, lean meat (predominately chicken breast, lean red meat, and fish.... lots of fish), egg whites, nuts etc all are essential. You need a balanced diet mate. Google "the dolce diet"... he looks after a heap of UFC cage fighters he knows his stuff.
also what's a good way to work back?
Hands down in my opinion deadlifts (if done correctly) and also seated row, and lateral pulldown.
Hope this helped dude cause it took me a while to write haha!
