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Basspro_18

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ok i got some more quetions so here they are. one is about protein shakes and what i want to know is is it good to drink one in the morning when i wake up? i dont workout in the morning but mostly around 7-8 at night and then a drink another whey protein shake. i drank one this morning and i put 6 oz of 2% milk with half a banana, a few starberries,one eggg,and almost a scoop of whey protein powder.

Another questions is about reps and sets and the question is like im tring to bulk so im doing 6-8 reps say for example with dumbells on my bies should i like warm up with smaller weight then go to heavy? or should i like do the thing were u keep added weight and each time u do fewer reps i think that is called burnout or somthen....im just not sure how to do the correct way and also how many sets 3 or 4 when u do 6-8 reps??
 
o yea i forgot to add this one like on the weight issue say with my dumbells for my bies i have 4 diff excersises standing curls,seated curls,and then isolation curls,and the incline curls. So how many excersises do i do just 1 or 2?? cuz i dont know how many sets i should do and how many excercises i should do. say for example if this is right say do the standing ones and the incline ones and u do 6-8 reps 3 or 4 sets. if thats correct cuz i duno this is the part that is confusen me lol help!!!
 
hey, take a look around and read the stickies in the weight training section for starters. a protien shake is just food for convenience if you cant get a good clean meal in, it's better than nothing.

as far as bicep curls, you could drop them all together.
 
bies? you mean biceps right?
you are curling your time away.
if you want bigger biceps, incorporate a full body routine and use compound lifts like bent over rowing, or chinups/pullups.

isolation work like bicep curling is optional.
if you simply are too stubborn to drop the bicep curls, just do 3-4 sets of 8-12 reps.
 
no. im doing full body routine 3 days a week but wat im asken is how mnay excersises should i do per body part for example my biceps 3 sets of 6-8 reps with heavy weight??? and like if i do 3 sets do i do 3 sets of say one excersise and its a standing curl or should i do 2 excersises standing and then do another one and both u do 3 sets each with the same rep rage of 6-8?? thats wat i trying to say lol. blaaaaa :)
 
could you post up your fbw in detail that you are currently doing? there is no need for bicep curls at all while doing a fbw.
 
o jeez im so confused.lol no need for bicep curls...i want to get big like i want my arms big ,chest,shoulders,back,legs,abs. im skinny i want to bulk up! but i dotn know wat the hell to do i hear diff things i dont know wat to do ><
heres my work out thatim trying to perfect...

chest- pushups,benchpress with dumbells,and barbell type curl while layingbak on bench and holden it straight behind my head then bring it bak up toward the ceiling.

arms- , seated curls, standing curls

tries- dumbells raises i call them when u hold the dumbell behind yor head then bring it straight up. also i do kickbacks.

back- i do bentover rows,and the one were u put on hand on the bench and pull a dumbell with the other hand up to yor chest.

shoulders- seated benchpress, and standing benchpress.

forarm- palmup wrist curls.

all that is upperbody and i do this mon,wens,fri

lowerbody i do legs and abs. and i do them tues,thurs.

i guess....tonight is my upperbody and i really want to get a good routine together so i can bulk up!! like its been a week and i havent got a routine yet....so im really wanting to get this done so badly..... i dont want to do some crap that ant gon aget me big. im trying to eat right and im doing whey protein shakes and stuff just need a routine. a good one that will bulk me up.
 
first of all.. to bulk.. make sure you are getting enough calories.

as for the workout.. how often are you doing all of that upper body work?

there is no need to do all of that..

"barbell type curl while layingbak on bench and holden it straight behind my head then bring it bak up toward the ceiling." - here, i am assuming you are talking about skull crushers, those work triceps, not chest.

Read the weight training 101 sticky and put together a full body routine.

What are you currently planning to do for legs? I'm going to guess a whole bunch of machines?
Try various forms of squats, deadlifts and such

try pull ups and ditch the bicep curls

"shoulders- seated benchpress, and standing benchpress." - bench press focus on chest, not shoulders. try shoulder press, military press.

forget the kickbacks. try some dips
 
im doing the upperbody work in the afternoons on mon,wens,fri. for my leg workouts im doing step ups with dumbells and calve raises and hey got me sore as hell i cany ahrdly bend down lol good workout only did like 25 calve raises and 10 step ups. first time doing my legs really so thats y they so sore.

im skinny and only way like 155 wish i had a scale but we dont. i jus need a personal trainer expert who knows wat there doing and will push me hard! wish i had the money to hire one lolz. damn..im jus discusted. nsklnquwedbqwdnl38ey38dn/.'
 
i dont know what else to say here. maybe someone else will.

i will just restate that i would recommend putting together a full body workout with compound movements and forget about all of those isolation exercises.. including the calve raises.
 
ya but like wat not the isolation stuff dont that focus on the muscles better.? i mean i dont understand y ya gotta leave those out. say regular curls insted of the isolation curls. i mean iduno....
 
standing benchpress
Click to expand...
lmao....standing bench press

here is a good fullbody workout which incorporates compound lifts

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.

Here are some sample set/rep protocols:
Muscle growth(hypertrophy):3x8, 4x8, 5x8 3x10, 4x10, 3x12
Strength training: 5x5, 3x5, 5x3, 4x6, 3x3
Switch your set/rep scheme when your body adapts and progress tapers.

Or, you can choose 3 different set/rep schemes(from the list above).
Then plug the set/rep schemes in for mon, wed, fri.
Rotate the order in which you perform the schemes each week as you track your progress and make progressional overload.
I give this to the new guys as a basic full body workout. there are endless ways to make a fullbody workout but this will work well if diet and rest is good.

look around the nutrition section. diet is very important.
 
Last edited:
Proteinboy said:
lmao....standing bench press

here is a good fullbody workout which incorporates compound lifts

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work
Click to expand...

that workout seems kinda short?.. i mean, its got everythin it needs 2 hav, bt how long would that actually last?..
cuz i've always had ma workouts run to around about 45mins.. does doin a 20/30mins one mean any less of a workout or does it not really matter either way?
sorry if it seems like a dumb question - its jus that i've always gone for the same length in a workout.. if a 20/30min workout does the job then mayb i shud switch, it'll probably stop me getting sick of it so quick!
 
well it depends on how much rest time you spend between sets.
im estimating that it would take at least 25 minutes.
you have 4-5 exercises per workout(with/wihout iso), so if you use 3x8 that means you have 12-15 sets of work to do.
if you take an average of 1.5 minutes between each set, thats 18-22.5 minutes just for resting.
plus the time you take for performing the sets, plus the time you take to warmup.

its a good workout.
volume and intensity are the main factors in training not how long you spend(although it does matter at a certain point).
 
yeah i see how it all adds up!.. altho i only rest for 40-60seconds, i think it may b a gud idea to cut down the workout time JUST so long as the intensity n volume are there like you said while at the same time makin sure the warmup gets done properly!..
ah well il take that into consideration the next time i have a workout shakeup!.. always up for trying anything new n it certainly seems worth a shot!
 
i know how bad diet is important bt i only weigh like 155 and everyone i talk to that i know personaly is like eat eat eat just eat wat u want yor skinny is doesnt matter and what not and i am im trying to eat 6 meals a day,drinking only water no cokes or nothen and the stuff i eat is good for u it ant junk food but eveyrone like eat wat u want to yor small just eat bla bla bla but i dont see them in great shape lol and i know u gotta be stricked. pisses me off lol but anyway so i do that routine u gave me and that will bulk me up pretty good?
 
ok i think i got it but want yor advice. ok i got some good compound excersises and they are Squats,deadlifts,benchpress,shoulder press,bent over rows, pull ups, and bar dips. so i do all of these for a fullbody workout mondays, wens, and fri and do...like 3 sets of 8 ,4x8 , 5x8, 3x10, 4x10, or 3x12 which one??? lol i think i only have about 130 pound of weights proky not gona be enough for like the bench and squats...hell i ant gona be able to get it on my bak for squats anyhow lol need a spotter cuz i dont have a bench press rack or w/e.
 
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