Good or bad routine???

[NoFatChicks91]

And as for sets, always do several light warmup sets on each first exercise. Don't count these as working sets. For things like arms, since you have been lifting for only about a month, I'd say 3-4 sets of about 4 exercises for biceps and triceps. Maybe 3 exercises. Your muscles will get stronger and not only be able to take more sets, more exercises, and more weight when they have been trained regularly, but they will also need it.

Stuff like squats and deadlifts, I'd do at least 5 sets. Work up do doing sets of like 3-5 on squats and deads, real heavy, then change reps again.

The point is, since you haven't been lifting too long, you are more prone to overtraining. I know because I started workin out twice a day like 3 hours total back when I had only been like 3 months in, and my muscles didn't grow. I got weaker, smaller. Also wasn't eating enough.

 

[willthare]

Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.

Yea lol I done sqauts and dead lifts last week I really gave it my all cost I think I'm lacking a lot of muscle in my legs. I couldn't walk for days lol I defo think I need some glutamine then lol I'm a really skinny guy I was weighing in at 8.10 stone now I'm 9.7 in just a few weeks I'm worried i might get fat is it possible to faint fat as well?

Thank you

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[NoFatChicks91]

When you get dizzy on squats and deads, that's when you need to be careful. It's definately possible to faint. I push myself until I get dizzy or nauseous, then catch my breath, and keep going. Always squat with a spotter or spotter pins in a squat rack. Just make sure you can lower the bar onto the pins without hurting yourself.

Some background about me, I was a fat kid all my life. When I was 19, I was like 60 lbs overweight. Maybe 50. I started running 3 times a week, got terrible shin slpints, and had to stop. Then I went on a diet and started p90x. Several months later I was running 3-4 miles 5 days a week on top of p90x. By then I'd lost maybe 20 lbs. I probably didnt look bad but I was so self conscious I kept going. I was running 8-12 miles 6 days a week, p90x 5 days a week. I got down to 155 pounds.... at 6 foot 4. I completely wasted away. No fat, no muscle, nothing.

It took me a year before I learned not to be afraid to just EAT. NEVER eat junk food though, I eat very clean, just ALL the time. I went from 155 lbs to almost 190 lbs now. I put on a slight amount of fat in the process. In order to build muscle, you have to have a caloric surplus though. So some slight fat gain is likely while putting on muscle. If you feel you are putting on too much fat, cut calories just a little, and do more cardio. Take it from me, don't be doing cardio for more than 30 minutes. 45 at the most. You can't keep muscle doing that much cardio.

I have a log on this same board if you want to look at it. I just started it and I detail my workout routines in each post.

Rustilldown also has a good log, and there are many more logs on here. Look at how we all workout. What I do works really well for me, but you can get results from many different programs.

Also, the soreness man, it comes with the territory. I get so sore on leg day that it makes it hard to sleep at night for the next few days. If I roll in my sleep or move at all, the soreness and pain wakes me up. Glutamine helps so much with this. Take glutamine (5-10 gram) Protien (I take about 2 scoops, so 50 grams or so) and creatine (5g) immediately after your workout. Take the amino acids you have too.

I think you ought to look at our logs for some more ideas. That's where I get mine!

 

[NoFatChicks91]

I'd also like to know how your form is on squatting. I used to be so unathletic that I couldn't squat under 90 degrees even with just the bar. My hips were not flexible enough. I couldn't even get 135 lbs once about 8 months ago. Bad form on squats is bad news all around. But there's plenty of stretches to get you loosened up and good to go. Just keep fighting and never give up on it.

 

[rustilldown]

Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.

I agree with everything stated here except for the "having" to eat every 2 -3 hours. So long as you get
Your total calories down in a day your body will utilize them regardless of the amount per serving. For instance if you missed a few meals during the day and then instead of having a 1500 cal supper you had a 2800 cal supper with 150 grams of protein, as long as there was demand for that much protein and calories your body would break them down all night and into the next day and utilize them.


Ride it like you stole it!!

 

[RickRock13]

I agree with everything stated here except for the "having" to eat every 2 -3 hours. So long as you get
Your total calories down in a day your body will utilize them regardless of the amount per serving. For instance if you missed a few meals during the day and then instead of having a 1500 cal supper you had a 2800 cal supper with 150 grams of protein, as long as there was demand for that much protein and calories your body would break them down all night and into the next day and utilize them.


Ride it like you stole it!!

Exactly. This is the reason that IF works so well. Eating every 2-3 hours is unnecessary and old school mythology that has been disproven by real world science and experience

 

[rustilldown]

Exactly. This is the reason that IF works so well. Eating every 2-3 hours is unnecessary and old school mythology that has been disproven by real world science and experience

Not to mention, after a fast, I find my muscles are blown the fuck up after I consume anything, if this makes sence .. it's like walking around with a massive pump cause they are so insulin sensitive.


Ride it like you stole it!!

 

[willthare]

I'd also like to know how your form is on squatting. I used to be so unathletic that I couldn't squat under 90 degrees even with just the bar. My hips were not flexible enough. I couldn't even get 135 lbs once about 8 months ago. Bad form on squats is bad news all around. But there's plenty of stretches to get you loosened up and good to go. Just keep fighting and never give up on it.

I sqaut little more that 90 degrees the only proberlem I have is with the bar over my shoulders it really hurts the back of my neck and I pulled a muscle there really painfull .

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[themondtster]

What's the OPs goals?.....strength, mass, conditioning, weight loss, recomping?

Tell us exactly what you are trying to do and the days available and we can work something out.

 

[willthare]

What's the OPs goals?.....strength, mass, conditioning, weight loss, recomping?

Tell us exactly what you are trying to do and the days available and we can work something out.

I want to double in size with putting a bit of weight on as I'm like 9.6 stone. I could do Sunday to thurday .
Thank you

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