I have been working out for about 4 years ..on and off, I am very active and in good shape. About 6'1 and 180 pounds. I haven't done BMI in a while but I would estimate 11-15% body fat.
For the past year I have been working a little harder, I am trying to gain muscle weight. I was advised to try a program that looks like this....
5 days a week
Monday - chest
Tuesday - arms
Wednesday - shoulders
Thursday - back
Friday - legs
with core workouts 3 random days a week.
I am doing about 3800 calories a day... 290 grams of protein roughly...
suggestions to speed the process? any tinkering.I should do to. program?
Hi everyone! I need some tips...
Moderators: Boss Man, cassiegose
Re: Hi everyone! I need some tips...
Change the program a bit for starters.
Big muscle groups earler in the week, small ones later. If you're training large muscle groups, when you have been fatiguing stabilisers and synergists within 24-48 hours prior to that, you could affect the big muscle workouts.
Plus the program is making you train 5 days straight, with jack all on the weekends, when you could split the rest more efficiently.
Try something like this.
Monday. Legs
Tuesday. Chest
Wednesday. Back. This way as your back stabilises your chest workouts to some degree, then having a slightly beaten up back the day after a chest workout, won't affect it.
Thursday. Day off
Friday. Arms
Saturday. Shoulders
Sunday. Day off
This way of splitting the rest periods means never training more than 3 days straight, which is better.
As for the core stuff, keep it split, so Tuesday, Thursdau, Saturday should work, breaing in mind you get some indirect work on the front core anyway, from things like deadlifts, cleans, squats, woodchoppers etc.
Big muscle groups earler in the week, small ones later. If you're training large muscle groups, when you have been fatiguing stabilisers and synergists within 24-48 hours prior to that, you could affect the big muscle workouts.
Plus the program is making you train 5 days straight, with jack all on the weekends, when you could split the rest more efficiently.
Try something like this.
Monday. Legs
Tuesday. Chest
Wednesday. Back. This way as your back stabilises your chest workouts to some degree, then having a slightly beaten up back the day after a chest workout, won't affect it.
Thursday. Day off
Friday. Arms
Saturday. Shoulders
Sunday. Day off
This way of splitting the rest periods means never training more than 3 days straight, which is better.
As for the core stuff, keep it split, so Tuesday, Thursdau, Saturday should work, breaing in mind you get some indirect work on the front core anyway, from things like deadlifts, cleans, squats, woodchoppers etc.
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ultimatehlth
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Re: Hi everyone! I need some tips...
That's a hell of a lot of calories, it's likely that the weight you gain will largely be fat increase.It doesn't take that many extra calories to grow muscle mass, it's more genetics dependent. About 1.5 grams of protein per pound of body weight max, those that do more are usually taking PED's. Follow a 30% protein, 30% fat and 40% carb mix. Make sure your post workout meal has a 4/1 carb to protein ratio, but must be consumed with 1 hour of exercise.
Boss Man's workout advice makes more sense than your posted one.
Best,
Boss Man's workout advice makes more sense than your posted one.
Best,
Last edited by ultimatehlth on Fri Apr 25, 2014 4:42 pm, edited 1 time in total.
Re: Hi everyone! I need some tips...
Boss man's Workout is awesome ... Boss you are just epic Thank you very much... 