Muscel Gain Workout Plan

[Mike_101Olie]

Ok so Ive been looking, and looking, and looking EVERYWHERE for a type of muscle gain workout routine but I can't seem to find one that really catches eye or seems proper.

Im looking for muscel gain mostly in the bicep/tricep area. (I know typical)

Currently I am involved in a Running club that runs 3 days a week (tuesdays, thrusdays, saturdays) for 2 hours.

I looking for a Workout plan that I can follow line for line that will increase muscel throughout body.


Monday – Arms (biceps/triceps)

Tuesday – Running/Circuit

Wednesday – Legs and Back

Thursday – Running/Circuit

Friday - Rest day

Saturday – Running/Circuit

Sunday – Chest and Core

Im looking for workouts that I can fill in on Mondays/Wednesdays/Sundays.
How many reps? Cool down time?

I have full acess to a gym with full equipment.

Please Im very desperate and want to start training ASAP. Anything will help Please I know Im asking for alot but I really need someone to help me.

[khanhhoa1912]

Hi,
I'd like to say that if u really want to build big muscle, u must take more days to rest other than just a Fri/week. As ur keeping of 3 days of cardio ( running ) split up, Im confusing about how u fuel yourself to have enegy to go for consecutive days and moreover to help your muscle grown. As wat ur doin, ur toning up ur muscle NOT build it.
there should be

Monday – off

Tuesday – Running/Circuit

Wednesday – Back ( especially Lat )

Thursday – Running/Circuit

Friday - off

Saturday – Running/Circuit

Sunday – Chest

.....bench press during chest training does pump up ur tricep and lat pulldown does affect ur biceps too. To fasten up, each training session should be intensive ( training period of maxium 1h30 mins, rest between each set taken from 30secs till 120secs as u add heavier weights, for ex : Barbell bench press-
1st warm up by lifting 40kg total for 15 reps
break 30 secs
2nd lifting 50 kg total for 10 reps
break 60 sec
3rd lifting 55 kg total for 8 reps
break 90 sec
4th -- 60 kg total 8reps
break 90sec
5th--65kg total 6 reps
120secs
6th(the final for each exercise )--70kg reps ( try to reach 6 reps )
break 3 mins and move on other exercises such as dumbell bench press, decline, incline,...should attempt to interpret ur chest in chest workout session as many
angles as possible

eat more + work hard

[Mike_101Olie]

I couldn't do:

Monday - Chest/Back

Tuesday - Run

Wednesday - Rest

Thursday - Run

Friday - Arms/Legs

Saturday - Run

Sunday - Rest

Have 2 rest days, Keep diet to 5 small meals a day, Increase protein, and supplement?

[khanhhoa1912]

Bro, u should split up back and chest for 2 workout sessions, as I ve combined those before however with 90mins intensive chest exercises ( 6 sets each) I really felt exhausted and starved during back workout ( lat pull......) and moreover the session used to exceed 1h30 mins.

Friday - Arms/Legs ??????? ur being in the running club with ongoing 3 days/week, what legs training is for ?

as ur asking for reps, for each exercise there should be 6 sets in which the 1st set -warm up- 15 reps (light weight ),2nd set -10 reps( heavier) ,3rd set-8reps( heavier than 2nd ) ,4th-8reps,5th-6reps ( heavier than 4th) , 6th-6reps- try ur best to make it even scream= ))) ( the heaviest ).....u could selfmeasure how heavy u could perform during few day training with differenct weights .

[swanso5]

you won't get bigger arms training them 1/week and running so much unless your eating everything in site

i suggest putting all your training stress on your running days if you can and eat up on all days

if you can't do that then do wts 2/week but do them efficiently with squats, deadlifts, chin ups, bench presses, military presses and rows

[Mike_101Olie]

Thank you all very much, I have decided to Cut down running days and do 2 days a week instead of three. I have broken Workouts into 3 weeks In which I rotate diffrent workouts to keep body gussing.

I was thinking along these lines any feedbake is great:

Week 1
Monday - Chest/Back
Tuesday - off
Wednesday - Arms
Thursday - Run (heavy)
Friday - Shoulders/Arms
Saturday - Run (light)
Sunday – off

Week 2
Monday - Arms
Tuesday - off
Wednesday - Shoulders
Thursday - run (heavy)
Friday - Arms
Saturday - off
Sunday - Back/Chest

Week 3
Monday - Arms
Tuesday - off
Wednesday – Shoulders/Chest/
Thursday - Run (Light)
Friday - off
Saturday - Run (Heavy)
Sunday - Arms

Set 1 – 15 reps (Light)
Set 2 – 10 reps (Heavier)
Set 3 – 8 reps (Heavier)
Set 4 – 8 reps (same)
Set 5 – 6 reps (Heavier)
Set 6 – 6 reps (Heaviest)

On the days that I run I can get good core workouts in, And Im gonna do the 5-6 small meals a day consisting of

Oatmeal
100% whole wheat bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables
Chicken
Turkey
Fish
Eggs (egg whites)
Nuts (un-salted)

And Supplements:

Whey Protein Powder
Creatine Monohydrate (5 grams a day)
Protein Bars 1 a day
Lots of Water
Lots of Rest

[swanso5]

1- rotating workouts is a sure way to get no where, you need progressional overload

2 - you're training 3 days a week so you may as well do a full body workout each time you do wts

for each session do 1 exercise for legs (squats or deadlifts), single leg (lunge), chest, back so you'll train them 3/week

throughout those 3 days pop in shoulders, arms and core for 2/week each

the 6 set thing isn't good either as you've done 47 reps before your heaviest set....do you think your heaviest set would be higher if you did 10 warm up reps or 47?

[Mike_101Olie]

lol this is all so crazy. 1 site that I read looks really good and it tells me to rotate weeks, you guys tell me diffrent lol.

So you saying myabe 4 sets would be better.

Set 1 - 10 reps light

set 2 - 8 heavy

set 3 -8 heavy

set 4 - 8 heavy??

overall goal here is to gain muscel mass in arms. I do the running because I enjoy it and when school comes around I'll be doing cross country and Track. But as I said main goals are:

Build muscel in the arms
obtain a full 6 pack

Basically in no other words I wanna get jacked

[swanso5]

that's cos other sites are shit...

5 rules for getting big

1) lift big - the heavier wt you lift, the more growth potential you'll have...if i can lift 100kgs and you can lift 50kgs, who do you think can or will be bigger? that means use the exercises that allow you to use the heaviest wt...curls won't but squats, deadlifts, lunges, bench presses, rows, chin ups and military presses will

2) eat big - you'll only get as big as the amount of food you eat...training stimulates muscle growth, calories actually makes them grow...you can put a bigger motor in your car but without any petrol is doesn't go anywhere

3) choose your goal - if it's to get big, then train accordingly...if it is to run, then run...they are opposite goals and both will hinder the other...how many runners have big guns?

4) progressive overload - make up a basic program of the above exercise and progressively overload them...this means increase sets, reps or weight every session...i don't care which one but do more for each exercise then you did last session

5) stay consistent - you'll probably read this and think great i'll do that but then read something next week and change it...the sooner you stop this the better you'll be

[Bonnie]

I followed swanso's advise one year ago, he knows his stuff, I now have those arms, plus the six pack & minus 28 lbs of unnecessary fat.You need to trust he knows what he is doing.

[Mike_101Olie]

Thank you very much I start friday