gym question
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Sel
Very Well-Known Member
Lol it isnt hard,,, just do upper body one day, lower body the next day and repeat.
5 days straight is exhausting though...depends what your doing i guess
5 days straight is exhausting though...depends what your doing i guess
kawasakirider
Very Well-Known Member
I disagree with you, Sel...It's very complicated if you try to make a program yourself. Follow Mark Rippetoe's starting strength on bb.com It's a 3 day split into an A week and a B week.
If you use a gym and don't know what you're doing, you won't see results. You need to eat right, too. Here's a link to rippetoe's thing. VERY important to follow a PROVEN program. I also have a PDF of permanent muscle if you want. Fairly involved though.
Follow this
Writeup for Rippetoe's program - Bodybuilding.com Forums
ONLY thing I would change, it says 3 sets of 5 reps. I do ten reps. I guess you could go for larger weight and smaller reps, but you need to have good form. I have a sore back right now because I pulled a muscle the other day. Can be debilitating.
I know you want something that lasts five days a week, but the rest periods are very important. In the off days, work your abs. You can have a visible six pack in a month if you work your abs well and you're not fat to begin with, mine was fairly cut then I lost motivation lol, won't take long to get back..
If you use a gym and don't know what you're doing, you won't see results. You need to eat right, too. Here's a link to rippetoe's thing. VERY important to follow a PROVEN program. I also have a PDF of permanent muscle if you want. Fairly involved though.
Follow this
Writeup for Rippetoe's program - Bodybuilding.com Forums
ONLY thing I would change, it says 3 sets of 5 reps. I do ten reps. I guess you could go for larger weight and smaller reps, but you need to have good form. I have a sore back right now because I pulled a muscle the other day. Can be debilitating.
I know you want something that lasts five days a week, but the rest periods are very important. In the off days, work your abs. You can have a visible six pack in a month if you work your abs well and you're not fat to begin with, mine was fairly cut then I lost motivation lol, won't take long to get back..
sammy_01
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i dont understand the website? ive only just started back up again about three weeks ago, and i am not doing to bad, i have steped up to benching 45 kilos and that's not bad for my age. is protein shakes good for muscle building. can you please just help me with a routine? like tell us what you do?
kawasakirider
Very Well-Known Member
I'm new to it, too. But the thing is easy to follow.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
Look up how to do the exercises.
The numbers mean this:
3x5
3 = Sets
5 = reps
Reps are how many times you lift the weight in each set and you have about a minute break between each set.
I'd change it to 3x10 because 10 fatigues you more, pick a weight that you can do ten reps of for each exercise.
Writeup for Rippetoe's program
Well ever since I've been coming to these boards I've enjoyed helping beginners out just like I was helped out when I began lifting. I've been seeing alot of skinny teens looking to get huge (like me when i started) and personally I think Rippetoe's Starting Strength routine is the best to do that on. I was giving out this routine to many people using 9cyclop9's small writeup for it and I thought... why not writeup an extremely detailed layout of it? So I did!
If you guys could look over it and I will edit it however needed to I can post it for the beginners looking to try it!
Mark Rippetoe's Starting Strength Routine:
*note the dip/chin isnt in the original program
Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.
The program is as follows:
You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.
Example:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Workout A and B have the exercises listed in them, so you know what to do each day, but in week 1, you do A, B, A and in week two, you do B, A, B
Look the exercises listed up on that site, or youtube. There's vids on how to do them.
Are you benching 45kg INCLUDING the bar or on the bar? Include the bar because you lift it too, plus it makes you sound stronger lol.
Don't know much about protien shakes and shizz. I use musashi bulk and international protien stuff. No idea how to use it properly though, lots of research into it is needed to get a firm grasp on understanding it enough to use it properly.
If you eat right you shouldn't have to worry about gainers in the beginning.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
Look up how to do the exercises.
The numbers mean this:
3x5
3 = Sets
5 = reps
Reps are how many times you lift the weight in each set and you have about a minute break between each set.
I'd change it to 3x10 because 10 fatigues you more, pick a weight that you can do ten reps of for each exercise.
Writeup for Rippetoe's program
Well ever since I've been coming to these boards I've enjoyed helping beginners out just like I was helped out when I began lifting. I've been seeing alot of skinny teens looking to get huge (like me when i started) and personally I think Rippetoe's Starting Strength routine is the best to do that on. I was giving out this routine to many people using 9cyclop9's small writeup for it and I thought... why not writeup an extremely detailed layout of it? So I did!
If you guys could look over it and I will edit it however needed to I can post it for the beginners looking to try it!
Mark Rippetoe's Starting Strength Routine:
*note the dip/chin isnt in the original program
Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.
The program is as follows:
You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.
Example:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Workout A and B have the exercises listed in them, so you know what to do each day, but in week 1, you do A, B, A and in week two, you do B, A, B
Look the exercises listed up on that site, or youtube. There's vids on how to do them.
Are you benching 45kg INCLUDING the bar or on the bar? Include the bar because you lift it too, plus it makes you sound stronger lol.
Don't know much about protien shakes and shizz. I use musashi bulk and international protien stuff. No idea how to use it properly though, lots of research into it is needed to get a firm grasp on understanding it enough to use it properly.
If you eat right you shouldn't have to worry about gainers in the beginning.
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.
Day1- chest & calves, Day2 -back, Day3 -legs(quads & hamstrings), Day4 -shoulders, Day5 -Triceps & Biceps
There are many ways to break a routine up, this is a good five day split that i used for years with great results.
Nutrition is the most important of all, make sure you get plenty of protein for muscle growth and recovery, and plenty of fibrous carbohydrates.
Rest is also very important, but it just depends on your goals eg(muscle building, fitness, cardio)
Hope this helps
Snakelove
Very Well-Known Member
Day 1 - Chest and Triceps
Day 2 - Back and Bicep
Day 3 - Shoulders and Abs
Day 4 - Legs and Cardio
Whenever you play chest, you just have to team it up with triceps and the same thing with back and bicep. Whenever you push or pull using your chest then your triceps are working as well and again same with back and bicep.
Day 2 - Back and Bicep
Day 3 - Shoulders and Abs
Day 4 - Legs and Cardio
Whenever you play chest, you just have to team it up with triceps and the same thing with back and bicep. Whenever you push or pull using your chest then your triceps are working as well and again same with back and bicep.
moosenoose
Legendary
My non-visible abs would benefit if I stopped drinking :lol:
just started goin to gym this year with my mate (hes been going for 3 years) we do
monday: chest
tuesday: bies
wednesday: back
thursday: tries
friday: shoulders
saturday: legs
and we do abs pretty much every second night or when they dont hurt haha
monday: chest
tuesday: bies
wednesday: back
thursday: tries
friday: shoulders
saturday: legs
and we do abs pretty much every second night or when they dont hurt haha
cactus2u
Well-Known Member
Don't stop it swap it LOL
Wish I had the drive to work out.
sammy_01
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no i do 45 not including the bar, and the bar is pretty dam thick at my gym. yeah i also have that bulk protein stuff, i just wanted to know is it worth the money? haha i try them routines and see if they work for me. if anyone else wants to help with this to it would be very much appreciated.
cheers sam
cheers sam
no i do 45 not including the bar, and the bar is pretty dam thick at my gym. yeah i also have that bulk protein stuff, i just wanted to know is it worth the money? haha i try them routines and see if they work for me. if anyone else wants to help with this to it would be very much appreciated.
cheers sam
Protein powder is good to supplement your protein intake and is a good way to get protein into your system post-workout, as long as it is a good quality whey protein, but you have to be getting most of it from lean meat(chicken, steak, fish) egg whites.
What are your goals eg( build muscle, loose body fat, tone up, increase cardio)?
Jdsixtyone
Very Well-Known Member
Like it's been said before, you need to eat proper if you want to see results.
Get a moto, they are a work out in themself
Get a moto, they are a work out in themself
kawasakirider
Very Well-Known Member
True that snakemadness. Nothing better than arm pump. I hate it when people say motocross is easy in regards to fitness, it's tougher than running. I'm on my phone so I can hardly see your avatar, is that a kato in your dp? Looks like it from the shape of the number plate.
sammy_01
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my goal is to build muscle, and yes i need to start eating better. and yes i do have a motor bike, i just recently stoped racing as we had problems with my suzuki. im getting a yz 250 soon. lol. so should i be eating mainly dairy and meat products?
sookie
Very Well-Known Member
Day 1 chocolates
Day 2 deep fried delights
Day 3 caffeine,caffeine
Day 4 soft and juicy chewables
Day 5 booze and ciggies
Thats my weekly workout.topped off the whole time with good old farmers union iced coffee.You would think i must be huge....not true.
And horse riding is just as physical as bikes.the horse don't do all the work.
Day 2 deep fried delights
Day 3 caffeine,caffeine
Day 4 soft and juicy chewables
Day 5 booze and ciggies
Thats my weekly workout.topped off the whole time with good old farmers union iced coffee.You would think i must be huge....not true.
And horse riding is just as physical as bikes.the horse don't do all the work.
Megzz
Well-Known Member
Check out the Aussie Bodies website, they have some awesome info and their protein supplements are also pretty good.
kawasakirider
Very Well-Known Member
Dude just follow the program I linked you too. Jesus.
Snakelove
Very Well-Known Member
Read the muscle building magazines from the newsagents and just take it down a notch or two, coz they're super hardcore. But basically they're big coz it works so just follow it =)
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