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 Training Discussion Board
 Help Me Out Fellas
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| Author | Topic: Help Me Out Fellas | ||
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Novice 
Posts: 10 |
I'm 20 years old and I've been lifting consistently for about a year now. I currently work chest & biceps on tuesdays and thursdays, shoulders and back on saturdays, and legs and triceps on sundays - taking monday, wednesday, and friday off or using those days for some ab work. I also train in martial arts, and do hard workouts at least twice a week. I eat healthy and I just started on Optimum's 100% Whey Protein (I take about 50g/day (two servings)). Currently, I am 6'1" and 170lbs. My goal is simple. To build more mass, but keep the definition I've already earned through a year of hard training. Basically, what I'd like to know is what supplements, multivitamins, etc. in addition to the protein supplements do you guys suggest. Also, I have a tall/lean build (swimmer's build) - so I don't have much body fat to work with right now. Can you guys give me some advice? Below is my workout, sorry about the formatting - I imported it from Word. MONDAY, FRIDAY: ABS
TUESDAY, THURSDAY: CHEST & BICEPS
SATURDAY: SHOULDER & BACK
SUNDAY: LEGS & TRICEPS SMITH MACHINE SQUATS 4 X 10-12     | ||
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Elite Bodybuilder 
Posts: 966 |
You are doing a little too many sets for bis. They are a small muscle and so only need about 4-5 sets to grow. Also I didn't see any specific hamstring excercises on your leg day. Either add leg curls and/or stiff legged deadlifts on leg day or you could work them by adding leg curls on back day with your hyperextentions and goodmornings. Be careful on the goodmornings, they can be damaging to the lower back and are difficult to do correctly. As for extra supplements give Creatine a try. Don't bother with any andro stuff it is all crap and nothing like real gear. | ||
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Amateur Bodybuilder 
Posts: 55 |
It can be difficult to put on mass when you compete in a sport. I used to be a competitive swimmer, and at 6�4� had a lanky, lean physique. The answer is not to do more than you need to do to stimulate growth and eat enough calories to facilitate it. Why do you work Chest / Bis twice a week and everything else once a week? I understand that these are good �show� muscles, but a balanced physique is much more impressive and a lot safer. Also, if you are training at full intensity, you should still be sore on Thursday from your Tuesday workout. Once a week per body part is fine, especially if you are lean as you say, and want to add some mass. From quickly looking over your routine, it looks as if there are too many exercises and/or sets in each workout (including abs). You don�t have to do every exercise on every session, mix it up from one week to the next. Also you seem to switch from one body part to the next, then back again e.g. You do legs, then go to tris, then do lunges after that. You should hit the muscle hard, stimulate growth, and then leave it alone to recover. As far as sups go, any good multi should be okay, and judging by your weight I would go for about 200g of quality protein a day (including protein powder or meal rep), whilst making an effort to eat enough calories to see a steady, progressive increase in weight. Creatine and maybe some Amino Acid caps could also be useful. Laters ------------------ |
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posted February 13, 2001 12:18 AM