Sos Help Please Read!!!

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Azn_Drag0n

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I am kinda newbie at workingout. I workout at my school gym. It is pretty good in my opinion, and I have been working out monday, wednesday, and thursday or friday and sunday every week, for around 1.5 or 2 hours each time. I workout right after schoool is over. I workout my entire body, but i don't know what i am doing. I don't really have a plan. I have a pattern of using workout machines. I don't know if I should be continuing what I'm doing or not. I pretty much workout until i have almost no energy left. Can anyone give me some tips? I am so confused.

If possible, can someone set out a good example of a workout plan? My body is ripped, but not buff. I am kinda skinny, so i am trying to get bigger. Any tips like what kind of food i should eat or etc would be greatly appreciated.
 
Ahh, a fellow asian who wants to get ripped.

Okay, I was in the same boat as you. The first thing you have to do is know how many reps to do. That will be 8-12 reps for muscular growth. Second thing is that you need to eat a LOT in order to grow. That means 5-6 small meals instead of the standard 3 big ones. High proteins and carbs.

Third, make an organized workout routine. Split your major muscle groups into different days and give at least 48 hours for a group to rest.

I do:
Mon: Chest, legs
Tues: Back/shoulder
Wed: Chest, abs
Thurs: Back/shoulder
Fri: Chest, legs

Could be overkill on the chest but since I only get a few minutes to spend on chest those days, it's fine for me. But you get the idea. Try to work on compound movements so that you make the best of your work out time.

Good luck.
 
I would just go with the full body workout everyday or lower body then upperbody. Whatever works for you though is best!
 
Holabuster thats crazy talk. your not ganna improve anything like that.

your not even including lats.

work chest and lats on same day

shoulders, traps on same day

legs and core (core=abs, lower back, obliques.)

this is because of the links between the muscles, the chest and lats work together when pushing downwards, and the shoulders and traps work puling up and pushing up.
 
Manofkent, I'm still learning. Actually, this system has been really effective for me for my chest, but my back and shoulders are taking longer to develop.

For back, I do lat pulls and barbell bent over rows on one day and pull ups and dumbell rows on the other. I mix shoulder exercises between the days, which for me are upright rows, shoulder press, and lateral raises.

Any suggestions on how to improve this routine? How do you work chest/lats on the same day?

The reason I've been splitting chest and back/shoulders with abs/legs in the afternoon is that for my personal fitness class, I get just 30 min to work out.
 
holabuster said:
How do you work chest/lats on the same day?
Click to expand...

the same way you normally would. with bench presses and lat pulldowns/chin-ups.

Im a fan of the decline press. When you do decline presses your also working your lats. Also its good to work them on the same day because neather muscles are used durning deadlift, clean and press, so by default they go together.
 
manofkent said:
the same way you normally would. with bench presses and lat pulldowns/chin-ups.

Im a fan of the decline press. When you do decline presses your also working your lats. Also its good to work them on the same day because neather muscles are used durning deadlift, clean and press, so by default they go together.
Click to expand...

yo man i seriously hav no idea what you are talking about here. I told you i'm a newbie. What does "lat" mean? how do all these muscle groups work together? .... do you want to set out a simple easy guide workout plan for me? I'd serioulsy love you forever if you did. :D
 
thanks for thewebsite. It tells me a lot, but I dont' understand ANYTHIGN what it's saying!!!!! Wat's a transverse reverse lift or watever... I don't understand all these crazy fancy workout terms!
 
Azn Dragon

Start by making it simple.

You want to gain some mass.

1) Eat lots of good food, take in lots of protien (say 1gram / 1lb of body weight to start with), dont forget the carbs and yes you need to eat some fat.

2) Choose to start with either a full body workout or a split routine, where you do 2 muscle groups in a day and cover the whole body in a week. Try one for a month or two then switch to see what works better for you.

3)For each muscle group (back/chest/legs/tri's/bi's/shoulders/abs) select 2-4 exercises for each one. An example: Chest : Bench Press, Dips, Fly's. Look up the proper form for each exercise. Form above all else. Start with Compound exercises (ones that use a primary and a secondary muscle group, ie Bench) and then end that muscle group with Isolated exercises (ones that target a specific muscle only ie. flys)

4)Select a rep/set amount that you want. People will suggest things like 5 sets of 5 reps, or 3 sets of 8-10 reps, etc. So the 3 set of 8 would be something like: Bench Press 100lbs - 8 times, rest ~60seconds, 100lbs - 8 times, rest 60 seconds, 100lbs - 8 times.

This should get you rolling down the right path. There is a lot to learn, but your workout routine should continue to evolve and grow which is a good thing.

Some other tips:
- Get on a quality multi-vitamin
- Drink lots of water
- Perform core exercises (squats, deadlifts)
- Get your diet in check, learn your grams of protien/carbs/fat and calories
- Rest a good 24 hours between workouts, if not 48.
- Dont forget your cardio, if you have a wicked metabolism and such, then you can go a little lighter in this area.
- Always remember form and safety. If you do exercises incorrectly you can hurt yourself. Do not go for huge weight until your form is proper, then slowly increase it.
- Use the search tool on the forums to look up specifc things (ie. Compound Exercises, etc)

Hope that helps you some.
 
Scott's pretty much got it heh. Click on the muscle it shows the excercise then click the excercise itll show you what to do haha. I think the bold exercises are the main compound ones.
 
your core is your body, not arms and legs.
so when people talk about core muscles they are talking about any muscle that is not conected to your arms or legs.
the main basic ones are abs (front) obliques (side) and spine erector which runs from your bum to the back of your neck.

core exercises are sit ups, hanging leg raises, twisting movments etc...
 
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