help me with this one..

P

pong

0
I am hitting the gym thrice a week (MWF)..so guys what can you suggest about my workout? by the way I am new to these things..so please bear with me..thanks!

M - chest, triceps and abs

W - back and biceps

F - shoulders, legs and abs

OR THESE..

M - chest, triceps, back, biceps and abs

W - shoulders, legs and abs

F - chest, triceps, back, biceps and abs

any suggestions/comments is of great help..:)
 
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If you're anly training 3 times a week you could just do a full body workout each session so you don't need to split muscle groups like that.
Do you have any more details on which lifts you'll be performing, reps, sets, calorie intake and goals?
 
I usually do the pyramid workout (i dunno if that's the right term to use)..

ex.

for chest - dumb bell press (3-4 sets) 1st set is 10 reps, 2nd set increase the dumb bell weight then 8 reps..and so on..i am increasing the weight of the dumb bells each set and lowering my number of reps..
 
Yea if you can only manage 3x a week id got for the full body workout.

If you can train 4 times, then you could get a split routine together.
 
oh i forgot to mention..i do cardio before lifting weights..i do 1-2 rounds (200 meters) brisk walking then 5 rounds jogging..5 min stationary biking..is that ok? I am thin and underweight so I really need to gain weight..
 
pong said:
oh i forgot to mention..i do cardio before lifting weights..i do 1-2 rounds (200 meters) brisk walking then 5 rounds jogging..5 min stationary biking..is that ok? I am thin and underweight so I really need to gain weight..
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If you're trying to gain, I would keep the cardio to a minimum.

20 min, 3 times a week should be sufficient.
 
i am trying to make it to a point that i do at least 5-10mins cardio every session..is it ok for me to take protein shakes?
 
pong said:
I am hitting the gym thrice a week (MWF)..so guys what can you suggest about my workout? by the way I am new to these things..so please bear with me..thanks!

M - chest, triceps and abs

W - back and biceps

F - shoulders, legs and abs

OR THESE..

M - chest, triceps, back, biceps and abs

W - shoulders, legs and abs

F - chest, triceps, back, biceps and abs

any suggestions/comments is of great help..:)
Click to expand...

When you are training three times a week you have to hit your muscle groups as hard as possible. Avoid exercises when the specific muscle group is tired. Let's check your first part

chest, triceps and abs

W - back and biceps

F - shoulders, legs and abs

When training your chest, you use your triceps to lift the weight as well which fatigues them by the time you switch to tricep exercises. Same goes for Wednesday; when training your back, you use your biceps to pull the weight so bicep exercises are not recommended on the same day. Your Friday is fine.
Go for the following instead:

M - chest biceps and abs

W - back triceps and abs

F - shoulders, legs, forearms and abs.

Your M and F on the other alternative is way too much and you won't be able to give 100%, fatigue is going to play a big role, unless you use lighter weights. Hope this info helps :D
 
You can do cardio as long as your calories are up to par. Make sure that you do them after your workouts though, so that you are fully energised for your sessions.
 
1. Cardio AFTER weights. ALWAYS! cardio burns too much energy, giving you a sub-par weight workout. Ideally, do them different days.

2. 5-10 mins of cardio is barely a warmup. i ride my bike to the gym (bout 7-9minute ride) to get warmed up for actual cardio, and the ride back home is my cooldown.
 
thanks for all the good replies..

as of now im doing a 5-10min warm up cardio before hitting the weights..

and by the way, could you guys suggest a good brand of protein shakes? TIA!
 
pong said:
and by the way, could you guys suggest a good brand of protein shakes? TIA!
Click to expand...

Scivation just came out with an AMAZING kind of whey protein isolate. It comes in chocolate and vanilla flavours, and they're SOOOOOOO rich and creamy.

It's only available online through dps nutrition and bodybuilding.com
 
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