MWF - i do a full body workout in this form:
5 minutes of stretching
i alternate between exercises till i finish 3 sets of 10 - 12.. ( n rest 60 - 120 seconds between supersets)
bench/pull ups
cable crossovers/bent rowes
squats/clean and press
hanging leg raise/oblique crunch
sometimes the stretching n mood and the music gets me pumped so i do random 360 kicks in the air or handstands etc. inbetween exercises lol
i gotta be in and out in an hour cuz its between classes in university so i try to make program as simple, but as intense as possible
TTH- i do HIIT. i'm in and out in half an hour, i start by stretching for 5 minutes, then basically i warm up on the treadmill for a minute, jog for 30 seconds, then repeat walking for 40 seconds followed by sprinting for 30 seconds till i finish 12- 13 minutes
now to the nutrition ..
at the moment, i do not have a fridge in apartment. wierd right ?
so i must resort to stuff u cant store in the fridge. i know how i'm supposed to eat, but maybe u could help me with how to alter what i'm currently doing:
house is far from uni, n first class is at nine .. n i need sleep lol. generally i find it extremely hard to go to sleep at 10:30 haha
but MWF:
i have a wholewheat slice with cream cheese n maybe some juice,
then i go to the gym at 10 do work out then down some milk n whey,
30 minutes later i eat either: beans, tuna n ww bread or sardine n wwh bread
sometimes i have a special K bar or a protein bar inbetween classes, then from 2 - 3 or after 4 i'd have another serving of whatever i had earlier ..
i'd crave snacks, so i'd buy yoghurt and peanuts instead of pepsi n chips
i prepare the sandwiches and the whey/milk for the next morning before i sleep. its a tough situation i'm in really, and i am planning on moving closer to uni n thats wen i'ma get a fridge. it hurts inside cuz i cant cook chicken breast w herbs n veggies ;'( lol
and generally at night i barely eat anything cuz i dont wanna eat carbs at night, but i'm worried im not giving myself enough nutrients.
i'm trying to maintain muscle n lose fat, n i'm seeing results, but i just feel i'm doin somethin wrong for some reason .. if any1 can add something i could eat or alter something for the better, that would be GREATLY appreciated!!
this morning i saw myself in the mirror while standing by a window with the morning reflection on body, n body just looked fantastic. to tell u the truth, i was like, if i was a girl i'd totally do me haha we all have those days but i always keep hating the fact that there's still some blubber n a bit of a pot kinda thing around the lower abs.
btw i love this site. if ur reading this n u didnt subscribe, subscribe cuz they always send the most interesting articles u can relate to, to ur email
Need some constructive criticism on plan
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x_rated_mo
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Well, I might add a few pointers that I have learned.
First off, do you do that same exercise routine every single day? Its not good to do a workout every day, although you might think "if I do more then I gain more" it doesnt work that way. You want to have a good workout 3 days a week and some cardio inbetween or even mixed with weights if you want to. The thing is, if you do the same thing every single day, your muscles will get so used to it you will almost completely stop gaining muscle and you arent giving your muscles enough rest so they wont grow. The key to workouts is high intensity, lots of rest and lots of eating/protein.
Also, if you are really wanting muscle mass, it is best to increase sets and decrease reps, for example - 5x5, 5 sets of 5 reps, as much weight as you can do for 5 reps. You want it to be difficult so you are going into overload, you need to feel the burn
. This might also take less time then do the 3x12 you are doing because of less reps.
You might also want to like go up on microsoft word and just figure out a 3 day schedule with cardio inbetween weights ( if you want to) or mixed in, then just print it out so you know what to do, but make sure each day has different workouts, not the same ones. This keeps your mucles confused alloweing them to grow.
Also, you want to try and increase the weight on each exercise you do each time so you continue to reach overload. Sometimes you will reach a plateau you cant pass so you might have to try reducing weight, then gradually raising weight to exceed that plateau.
Good luck!
First off, do you do that same exercise routine every single day? Its not good to do a workout every day, although you might think "if I do more then I gain more" it doesnt work that way. You want to have a good workout 3 days a week and some cardio inbetween or even mixed with weights if you want to. The thing is, if you do the same thing every single day, your muscles will get so used to it you will almost completely stop gaining muscle and you arent giving your muscles enough rest so they wont grow. The key to workouts is high intensity, lots of rest and lots of eating/protein.
Also, if you are really wanting muscle mass, it is best to increase sets and decrease reps, for example - 5x5, 5 sets of 5 reps, as much weight as you can do for 5 reps. You want it to be difficult so you are going into overload, you need to feel the burn
. This might also take less time then do the 3x12 you are doing because of less reps. You might also want to like go up on microsoft word and just figure out a 3 day schedule with cardio inbetween weights ( if you want to) or mixed in, then just print it out so you know what to do, but make sure each day has different workouts, not the same ones. This keeps your mucles confused alloweing them to grow.
Also, you want to try and increase the weight on each exercise you do each time so you continue to reach overload. Sometimes you will reach a plateau you cant pass so you might have to try reducing weight, then gradually raising weight to exceed that plateau.
Good luck!
- can the stretching...search dynamic flexibility on youtube for ideas on a proper warm up
- crossovers?? god no
- you'll need 3 workouts, 1 for each day or you'll do 2 weeks of this and your body will have adapted already...it only gets about 6 looks t a program before it does
- pair opposite movements not muscles...bench/row...pull up/shoulder press...legs are hard to pair with but try glute activation / legs or legs / core
- treadmill intervals are shit as it takes time for the pace to hit it's peak...try bike, rower, x trainer or go outside and do them
- um, get a fridge...
- just do the best you can with the food right now but keep carbs to breakfast and post training with protein, veg, salad for all other meals
- you still gotta eat at night, just not carbs as stated above
- we're a lot better here on the forum then the actual site
- crossovers?? god no
- you'll need 3 workouts, 1 for each day or you'll do 2 weeks of this and your body will have adapted already...it only gets about 6 looks t a program before it does
- pair opposite movements not muscles...bench/row...pull up/shoulder press...legs are hard to pair with but try glute activation / legs or legs / core
- treadmill intervals are shit as it takes time for the pace to hit it's peak...try bike, rower, x trainer or go outside and do them
- um, get a fridge...
- just do the best you can with the food right now but keep carbs to breakfast and post training with protein, veg, salad for all other meals
- you still gotta eat at night, just not carbs as stated above
- we're a lot better here on the forum then the actual site
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x_rated_mo
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replying to Sean786, i don't do the same workout eachday, the only thing i do the same is procedure of HIIT on teusdays and thursdays, and monday's workout i do every monday (that was monday's) wednesdays workout every wednesday etc. i'd vary the exercises in ways such as instead of regular bench, ido incline, instead of pull ups, i'd do chin ups.. and i am also throwing in a couple of mixed martial arts tricks inbetween to get blood pumping even more, but since you've recommended it i can throw in a couple minutes on the treadmill when i'm done workout session ..
i'd say i'm getting just the right amount of rest and intensity, but i hope i'm eating enough
yeah thing is for me, i do the 3x12 with a weight perfect for me to be growling by last rep .. just cuz theres 12 reps, doesnt mean i'm a softie i just used logical reasoning for increasing the reps due to the fact that it'll make me do that particular compound exercise and not only gain strength but burn mad calories cuz of the time it takes to finish 12 reps properly verses 5 heavy reps .. if u catch drift
i could pretty much remember the schedules i do, i've done em before n i take it seriously so its just natural for me to remember, but i will incorporate some cardio on weight days, and dude, i'm all about muscle confusion thats how i roll lol
n good point on the increasing the weight part, it definately will boost form
and swanso .. can the stretching ?? never heard a PT say that, r u saying that i should replace it with dynamic flexibility or just add it to stretching ? cuz stretching helps me in so many ways--in terms of MMAs, flexibility, range of motion, etc.. and i dont do girly stretches, for instance i sit in split position (150degrees) and alternate touching left hand with right foot rapidly .. and i love seeing shoulders n back work on the mirror during that stretch lol
crossovers no ? mm i've always tought they were a good exercise. but i'll do flyes or laying behind the head dumbell raises instead, and i'll the pairing
i cant get a fridge right now i know it sounds ridiculous but shit happens brotha just try n understand. and for the HIIT i cant do them outside lol i'm doing all this in uni within an hour, but its cool i'll figure it out
and yes, it's awesome u guys never let anyone down keep it up!
i'd say i'm getting just the right amount of rest and intensity, but i hope i'm eating enough
yeah thing is for me, i do the 3x12 with a weight perfect for me to be growling by last rep .. just cuz theres 12 reps, doesnt mean i'm a softie
i just used logical reasoning for increasing the reps due to the fact that it'll make me do that particular compound exercise and not only gain strength but burn mad calories cuz of the time it takes to finish 12 reps properly verses 5 heavy reps .. if u catch drifti could pretty much remember the schedules i do, i've done em before n i take it seriously so its just natural for me to remember, but i will incorporate some cardio on weight days, and dude, i'm all about muscle confusion
thats how i roll loln good point on the increasing the weight part, it definately will boost form
and swanso .. can the stretching ?? never heard a PT say that, r u saying that i should replace it with dynamic flexibility or just add it to stretching ? cuz stretching helps me in so many ways--in terms of MMAs, flexibility, range of motion, etc.. and i dont do girly stretches, for instance i sit in split position (150degrees) and alternate touching left hand with right foot rapidly .. and i love seeing shoulders n back work on the mirror during that stretch lol
crossovers no ? mm i've always tought they were a good exercise. but i'll do flyes or laying behind the head dumbell raises instead, and i'll the pairing
i cant get a fridge right now i know it sounds ridiculous but shit happens brotha just try n understand. and for the HIIT i cant do them outside lol i'm doing all this in uni within an hour, but its cool i'll figure it out
and yes, it's awesome u guys never let anyone down keep it up!
swanso5 wrote:- you can't maintain strength using 12 reps let alone build it
(You could build muscle, but just not as effectively. I did it when I started out, but I did switch to 6 rep sets a few months after that.)
- flies and overhead ext are just as worse, they don't burn any cals or build any muscle
(I can't really agree with that I'm afraid. Those types of exercises will work ot some extent, just perhaps not as much as others, but they don't necessarily need to be treated as rubbish, and certainly if someone was training with the occasional less heavy session, I don't see why not.)
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x_rated_mo
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i can handle the 5 rep exercise, but i'm just really curious as to y 12 reps wont increase strength .. i mean, if muscle rapes every fiber in it by the time i'm done the 12th rep, isnt it working the same way as 5 reps? i mean 5th rep will take me to failure, but by having the 12th rep take me to failure instead it gives a chance for me to work for a longer period of time--which if i incorporate this theory to all exercises, i'll be spending twice as much time in the gym n get a metabolism-boosting work out.. plus i dunno y but i get the feel that (in general) 12 reps of squats leads to athletic looking legs whereas 5 reps of squats will lead to mountain legs lol n i'm looking for an athletic/ripped physique.. this is just wat i figure, correct me if i'm wrong ..
okay so i should can the flyes as well ? all thats left is bench and push ups, is that enough for chest on a full body day? or should i include more then one type of bench, for instance..
bench/pull ups
incline bench/bent rowes (alternating incline with decline)
squats/clean and press
hanging leg raise/oblique crunch
or should i replace the second bench exercise with some sort of extreme variation of of regular pushups, like the one that guywas doing in the video i posted a couple month ago
okay so i should can the flyes as well ? all thats left is bench and push ups, is that enough for chest on a full body day? or should i include more then one type of bench, for instance..
bench/pull ups
incline bench/bent rowes (alternating incline with decline)
squats/clean and press
hanging leg raise/oblique crunch
or should i replace the second bench exercise with some sort of extreme variation of of regular pushups, like the one that guywas doing in the video i posted a couple month ago
- how many powerlifters use 12 rep sets? it makes you stronger at sets of 12 which is actually endurance not strength
- you can get metabolism from 3 rep sets...the ehavier the wt the more strength/muscle you'll gain...it's pretty simple
- don't mistake fatigue from high reps for actual progress...most trainers induce plenty of fatigue but how many of them are big and strong? all that's how many...
- you've got it backwards...the higher the reps / time under tension the more hypertrophy focused your training will be which equates to mountain legs as you put them...sets of 5 are strength/hypertrophy based but a little more strength...you'll gain strength without much bodywt so you're relative strength (gymnast strength) will be excellent which is far more important then absoulte strength which usually requires a lot of bw to acheive
- you only need 1 exercise per movement on full body days so a bench OR a push up is plenty
- you need to balance out external rotation and internal; rotatiopn volume for shoulder safety...bench/push up/shoulder press/pull up/chin up/tricep/bicep variations train internal rotation and rows/face pull exercises train external rotation so simply doing back exercises like pull up's don't achieve this so for every int rot rep you do you must do 1 external rep with a similar load to
a better full body program looks like this:
workout 1
deads / core
row/bench
shoulder press / face pull
workout 2
squats / core
bench/row
chin up / inverted row
something like that
- you can get metabolism from 3 rep sets...the ehavier the wt the more strength/muscle you'll gain...it's pretty simple
- don't mistake fatigue from high reps for actual progress...most trainers induce plenty of fatigue but how many of them are big and strong? all that's how many...
- you've got it backwards...the higher the reps / time under tension the more hypertrophy focused your training will be which equates to mountain legs as you put them...sets of 5 are strength/hypertrophy based but a little more strength...you'll gain strength without much bodywt so you're relative strength (gymnast strength) will be excellent which is far more important then absoulte strength which usually requires a lot of bw to acheive
- you only need 1 exercise per movement on full body days so a bench OR a push up is plenty
- you need to balance out external rotation and internal; rotatiopn volume for shoulder safety...bench/push up/shoulder press/pull up/chin up/tricep/bicep variations train internal rotation and rows/face pull exercises train external rotation so simply doing back exercises like pull up's don't achieve this so for every int rot rep you do you must do 1 external rep with a similar load to
a better full body program looks like this:
workout 1
deads / core
row/bench
shoulder press / face pull
workout 2
squats / core
bench/row
chin up / inverted row
something like that
Written well swanso, easy to follow and understand!swanso5 wrote:- how many powerlifters use 12 rep sets? it makes you stronger at sets of 12 which is actually endurance not strength
- you can get metabolism from 3 rep sets...the ehavier the wt the more strength/muscle you'll gain...it's pretty simple
- don't mistake fatigue from high reps for actual progress...most trainers induce plenty of fatigue but how many of them are big and strong? all that's how many...
- you've got it backwards...the higher the reps / time under tension the more hypertrophy focused your training will be which equates to mountain legs as you put them...sets of 5 are strength/hypertrophy based but a little more strength...you'll gain strength without much bodywt so you're relative strength (gymnast strength) will be excellent which is far more important then absoulte strength which usually requires a lot of bw to acheive
- you only need 1 exercise per movement on full body days so a bench OR a push up is plenty
- you need to balance out external rotation and internal; rotatiopn volume for shoulder safety...bench/push up/shoulder press/pull up/chin up/tricep/bicep variations train internal rotation and rows/face pull exercises train external rotation so simply doing back exercises like pull up's don't achieve this so for every int rot rep you do you must do 1 external rep with a similar load to
a better full body program looks like this:
workout 1
deads / core
row/bench
shoulder press / face pull
workout 2
squats / core
bench/row
chin up / inverted row
something like that
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x_rated_mo
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mmmm, i see, but i remain unclear on one factor in your reply....
"-you've got it backwards...the higher the reps / time under tension the more hypertrophy focused your training will be which equates to mountain legs as you put them...sets of 5 are strength/hypertrophy based but a little more strength...you'll gain strength without much bodywt so you're relative strength (gymnast strength) will be excellent which is far more important then absoulte strength which usually requires a lot of bw to acheive"
so, higher reps/time boosts hypertrophy better then lower reps ..?
and, higher rep sets dont promote gymnast strength as much as 5 rep sets?
ya think with this program, and twice a week 12 min jogging followed by 12 min HIIT, that eventually the fat will burn off ?
i'm actually comfortable with a program like this, so long as it would work i'm willing to stick to it for as long as it takes ..
oh, one more thing.. on days where i really cant eat as much as i'd like to, what do i do in terms of the workout/cardio ? should i skip the session as i might rist muscle being eaten-off, or should i just do it anyways and try best to nutrify myself ?
"-you've got it backwards...the higher the reps / time under tension the more hypertrophy focused your training will be which equates to mountain legs as you put them...sets of 5 are strength/hypertrophy based but a little more strength...you'll gain strength without much bodywt so you're relative strength (gymnast strength) will be excellent which is far more important then absoulte strength which usually requires a lot of bw to acheive"
so, higher reps/time boosts hypertrophy better then lower reps ..?
and, higher rep sets dont promote gymnast strength as much as 5 rep sets?
ya think with this program, and twice a week 12 min jogging followed by 12 min HIIT, that eventually the fat will burn off ?
i'm actually comfortable with a program like this, so long as it would work i'm willing to stick to it for as long as it takes ..
oh, one more thing.. on days where i really cant eat as much as i'd like to, what do i do in terms of the workout/cardio ? should i skip the session as i might rist muscle being eaten-off, or should i just do it anyways and try best to nutrify myself ?
- in genral low rep sets will give better gymnastic strength then hypertrophy rep sets...tell me this, if you weight more from added muscle will gymnastic strength increase or decrease? also you need to be strong to do gymnastic moves, not big...their extreme musclulature is a by product of their training, not a focus by any stretch
- go the other way, 12mins hiit then 12mins of jogging
- why can't you eat some days? if your appetite decreases then you're probably overtraining...if it's a cardio day then do very slow like a walk or nothing...if it;'s a wt day then suck it up, eat and train and maybe take the next day off
- go the other way, 12mins hiit then 12mins of jogging
- why can't you eat some days? if your appetite decreases then you're probably overtraining...if it's a cardio day then do very slow like a walk or nothing...if it;'s a wt day then suck it up, eat and train and maybe take the next day off
You should pay as much attention to your rest periods as you do for your workouts.
For instance, if you do the same workout 3 times a week, (Monday, Wednesday, and Friday), you have only 1 full rest day between workouts.
If you split your routine and do 1/2 on Monday, and 1/2 on Tuesday; then repeat that on Thursday and Friday, you end up with 2 and 3 day rests (if you divide the workouts intelligently). Your workouts are shorter too, and you will be able to work more intensely in the shorter workouts.
As a rule, you should train your muscles the way you intend to use them. If you need to train for mixed martial arts (5 minute rounds) then you should train for strength over a similarly intense period; if you are training for a marathon, then run long distances; if you are training for a power lifting event, then lift heavy for minimal reps, etc.
For instance, if you do the same workout 3 times a week, (Monday, Wednesday, and Friday), you have only 1 full rest day between workouts.
If you split your routine and do 1/2 on Monday, and 1/2 on Tuesday; then repeat that on Thursday and Friday, you end up with 2 and 3 day rests (if you divide the workouts intelligently). Your workouts are shorter too, and you will be able to work more intensely in the shorter workouts.
As a rule, you should train your muscles the way you intend to use them. If you need to train for mixed martial arts (5 minute rounds) then you should train for strength over a similarly intense period; if you are training for a marathon, then run long distances; if you are training for a power lifting event, then lift heavy for minimal reps, etc.
hoe do you get 2 - 3 days rest training 4 days a week? the actual "bodypart" might get rest but the body and moe improtnatly, the nervous system doesn't...ecspecially won't most want to lift as heavy as they can every session...depends how your sessions are structuredIf you split your routine and do 1/2 on Monday, and 1/2 on Tuesday; then repeat that on Thursday and Friday, you end up with 2 and 3 day rests (if you divide the workouts intelligently). Your workouts are shorter too, and you will be able to work more intensely in the shorter workouts.