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Help with workouts

Sam

By Sam ,
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Steroids

Steroids

Posted
Posted

lol i hate warming up. takes time.

and yeah the stretching marks was directed to sam.

and whats bulk?

and what happens if i do less weight more reps?

For warming up just do 2 sets before of each muscle group of light weight, bout 20 reps each.

Bulking is erm.. "bulking up" getting bigger.

Less weight more reps results in getting toned. This means you will not get as strong or develop as much muscle. I often bulk for 6 months then 2 a couple of months toning just to get ripped more. You wont need to think about toning just yet.

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Zany

Zany

Posted
Posted

Soo less reps high weight = bigger muscles

Less weight alot of reps = not bigger muscles, just loss of fat?

soo for warm up you advice me to do 20 quick low weight of all the excercises i plan to do?

should i stretch before and after or only after?

and i noticed something uve said.. i tend to neglect leg excersizes quite often.. well i usually bicycle or run and then leg push most of the times but thats about it? should i do more leg excersises?

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Steroids

Steroids

Posted
Posted

Soo less reps high weight = bigger muscles

Less weight alot of reps = not bigger muscles, just loss of fat?

soo for warm up you advice me to do 20 quick low weights of all the excercises i plan to do?

should i stretch before and after or only after?

and i noticed something uve said.. i tend to neglect leg excersizes quite often.. well i usually bicycle or run and then leg push most of the times but thats about it? should i do more leg excersises?

6-12 reps = Muscle building

2-6 reps = Strength

12+ = Toning

However all of these include the other 2 but just not designed for it, e.g. Toning also increases muscle and strength but not as quickly and effectively as doing the specific reps. You just need to know what you want to work on.

For warming up you should do 2 sets of a chosen excersise that involves the muscle group of the next muscle group you are about to work on, you should be doing that muscle group for a fair few excersises so it is needed. You should not be warming up after every excersise.

Yes you should be building up your legs with weighted excersises. Work calfs, quads, hamstrings etc. I usually do 1 excersise for each, however 2 for calfs.

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Zany

Zany

Posted
Posted

6-12 reps = Muscle building

2-6 reps = Strength

12+ = Toning

However all of these include the other 2 but just not designed for it, e.g. Toning also increases muscle and strength but not as quickly and effectively as doing the specific reps. You just need to know what you want to work on.

For warming up you should do 2 sets of a chosen excersise that involves the muscle group of the next muscle group you are about to work on, you should be doing that muscle group for a fair few excersises so it is needed. You should not be warming up after every excersise.

Yes you should be building up your legs with weighted excersises. Work calfs, quads, hamstrings etc. I usually do 1 excersise for each, however 2 for calfs.

thx :) for IRC help aswell :p

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pked fo sho1

pked fo sho1

Posted
Posted

do what I do...

skip breakfast and lunch, eat 1 meal a day, only drink water and chew Cobalt 5 Gum.

only work out if you ate more than 1 meal on a day

Skipping breakfast is horrible nutrition, you need protein after working out then sleeping for 8-10 hours.
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  • 1 month later...
I 4 Def I

I 4 Def I

Posted
Posted

you have to be eating alot to maintain your muscle while working out, if you're not eating above your maintenance, little to no muscle will be made. what's your height/weight/age? not to talk down to steroids but 1800 maintenance is very low for someone lifting 6-7 times a week, im guessing your maintenance will be around 2200-2300 so you'll need to eat around 2800 or so calories, maybe more. my maintenance is 2800 calories, but then again im 6'4 and 17

to add to what steroids was saying about working out your arms, definitely do the majority of your arm workouts from multijoint lifts. i never isolate my biceps or triceps, but they're still pretty decent

Good Calories easy up on the times you work out a week try 3-4

1800+500 is fine for a 14 year old lol.. But yeh.

guess so, 14 is still a lil young to get into a serious bulk workout, you still need to grow so it's best to start around 17-18. if i were you op i would just maintain good physical condition till you're a little older, but that's me

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I 4 Def I

I 4 Def I

Posted
Posted

Join the Army.

They will get you fit.

If you dont train your legs you wont put muscle on the top.

Leg Training Ftw,Squats are the Best!!!!!!!!!!!!!!!!!
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  • 2 weeks later...
Trojan Maul

Trojan Maul

Posted
Posted

Hey there, I think I can help ya out.  This is me: http://www.youtube.com/watch?v=DLzPWfYIdZs I'm a 15 year old bodybuilder.  My diet consists of anything with high protein (any meat, fish, peanut butter, protein shakes, protein bars, etc) Nothing with white flower, meaning no white bread, and no sugary drinks, including soda, and ALL fruit juice.  I drink tea, protein shakes, ActiveWater, water, and seltzer.  You're going to want to be taking in a lot of protein, regardless of bulking or cutting.  I have also noticed people are saying you can't grow sufficient muscle mass without a bulking session.  A bulking session basically means you're going to be eating a lot more to be giving your muscles more nurishment to grow faster.  However, you also gaina TON of fat from this, and I wouldn't recommend it for you... You're a beginner and young, just like me (I'm only 15)  I would just maintain a good diet only eating healthy foods.  Also, try to eat 5 meals a day.  Your stomach is like a fireplace.  If you were to throw a huge log into a fire place, it would take forever to burn.  However, if you were to throw small twigs in, the fire would rip through it.  Your stomach works the same way, if you get my analogy.   If you're planning on losing fat I would suggest reducing your calories by 400-500 a day and cutting out carbs by a lot.  Also, do interval training.  You burn fat 36x faster than doing cardio, as it raises your metabolism drastically.  YouTube: High Intensity Interval Training.

My workout plan is: Monday - Chest/biceps

Tuesday - Shoulders/back

Wednesday - Legs/triceps

Thursday - Rest day/interval training/core/or chest

So I understand that you want to bulk your arms up.  Note that the majority of your arms are made up from your triceps.  Doing an endless amount of curls won't do much for you if you're trying to get huge arms.  You need to focus more on the triceps, as it makes up over 60% of your arm.  Also, when you workout, tiny microscopic tears are made in your muscle fibers.  These tears generally take 48 hours to repair themselves, and you should not be working out the same muscle day after day!  This will cause a negative effect, and your muscles will literally eat themselves away!  If you need to know anymore just let me know.  I can help you a lot on all of your goals, give you meal plans, workout plans, etc.  I love to help people.  We can talk via MSN/Skype/Yahoo/AIM further if you wish!

-Kevin

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exHustler

exHustler

Posted
Posted

Just change up the muscle groups, you can't do the same thing everyday, or you will just gain 1 muscle group, and that is pointless. I've been working out for about 5 years, since i was 10, and i still eat like shit.

But i take protein/creatine, and it helps a lot, so buy some supplements, and you wont regret it, it got me pretty built.

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