Need help regarding supplements

A

ajayvedwa

0
Hi I am a beginner trying to gain some mass. My weight is 138 lbs. I just brought these 3 products (Muscletech Mass Tech, On serious mass and CE creatine). Can anybody suggest me proper schedule how should i go ahead with it..i mean what time? what quantity? etc. I train 6 days a week 2 hours evening 8 to 10. Thanks in advance

- AJ
 
Supplements arent the answer. All you need for supplements are whey and a simple sugar product for after you train.

Weight train no more than 4 days per week (3 may be best), choose a proven routine (ripptoes starting strength is a good choice, link is below), keep your sessions to around an hour, follow a good diet plan and read the stickies in the weight training and nutrition forums.

T-Nation.com | Starting Strength: The Guide

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

T-Nation.com | Bulking Tips for Newbies

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Good luck.
 
My Schedule sucks

Thanks for the help bro...i have been lifting weight in the gym but after reading few forums it looks like my schedule sucks big time ...Well have a look at my schedule :)

Lifts weight between (15 lbs - 30 lbs) in most of the exercise

Monday & Thursday (Chest/Back) :-
Chest
-----
Bench Press (4 set x10 rep) :- Around 50 lbs.
Inclined Bench Press (4x10) :- Around 50 lbs.
Parallel Dips :- 4X10 free weight
Pullover :-4X10 Around 33lbs
Back
----
Front-Back Lat Pulldown :- 3 set each
Bent Over Barbell Row :- 4X10
One-Arm Dumbbell Row :- 4X10
Elevated Cable Rows :- 4X10


Tuesday & Friday (Biceps & Triceps):-
Biceps:-
------
Barbell Curl (4 set x10 rep) :- Around 22 lbs
Dumbbell Alternate Bicep Curl :- Around 30 lbs
Preacher Curls :- Around 22 lbs
Alternate Hammer Curl :- Around 30 lbs

Triceps:-
-------
Weighted Bench Dip :- 4 set x10 rep with weights (Max 30 lbs)
Close Grip Bench To Skull Crusher :- 4 set x10 rep with weights (Max 25 lbs)
Close-Grip Bench Press :- 4 set x10 rep with weights (Max 25 lbs)
Seated Overhead Barbell Triceps Extension :- 4 set x10 rep with weights (Max 20 lbs)

Wednesday & Saturday (Shoulders & legs):-
Shoulders
---------
Machine Shoulder (Military) Press Front and Back:-4 set x10 rep with weights (Max 25 lbs)
Barbell Shoulder Press :- 4 set x10 rep with weights (Max 25 lbs)
Standing Dumbel press :- 4 set x10 rep with weights (Max 30 lbs)
Standing Side Lateral Raise :-4 set x10 rep with weights (Max 20 lbs)

Legs
----
Dumble Squat
Barbell Deadlift
Leg Extensions


Please advice me.. I have already spent money on buying the suppliments . Now i really want to gain mass and strength.

Thanks in advance
AJ
 
No need for a full session regarding Bi's/Tri's, isolation comes second. Compound comes first ;)

Id do something like,

-Chest/shoulders
-Back/Arms
-Legs

Or

-Upper
-Lower
-Upper
-Lower

Or

-Push
-Pull
-Push
-Pull

:D

Or even get yourself on a Full Body routine.

BTW, diet is the #1 thing. Training comes after diet. If your diet isnt sufficient, progress will be slow. If any...
 
wesrman said:
Supplements arent the answer. All you need for supplements are whey and a simple sugar product for after you train.

Weight train no more than 4 days per week (3 may be best), choose a proven routine (ripptoes starting strength is a good choice, link is below), keep your sessions to around an hour, follow a good diet plan and read the stickies in the weight training and nutrition forums.
Click to expand...

What he said

Although I’d probably say that at 138lbs you shouldn’t even need whey as getting enough protein from whole foods should be fairly straight forward. Just eat a lot of healthy foods, lean meats, nuts, veg etc. My guesstimate would be that at 138lbs, 2,750 Kcals a day would be a good target.
 
Thanks guyz....can anybody suggest me a gud schedule..or link to a gud schedule for full body schedule :-

* Quad/Glute Push Movement
* Ham Pull Exercise
* A Horizontal Press (Upper)
* A Horizontal Pull (Upper)
* Vertical Pull (Upper)
* Vertical Press (Upper)
* Abdominal/Forearm/Calf Movements

I mean which exercise to do for each category??, how many reps for each exercise??, with heavy weight or light weight?? How many times in a week i should follow this schedule?? for how long i should follow this schedule??

Thanks
AJ
 
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If i was you i would just pick one of these proven routines and do it almost exactly as shown. this will take all of the guess work out of it and you can always tweak it after a month or so to suit your needs.

Thw ripptoes starting strength link i posted above has all the information you should need. On that program your strength should go up fast and if you eat properly, you should add muscle pretty quickly also. Then after a couple months you can change it up a bit.

Hope that helps. :)
 
If you're not happy with that:

* Quad/Glute Push Movement- squats
* Ham Pull Exercise- deadlift
* A Horizontal Press (Upper)- bench press
* A Horizontal Pull (Upper)- seated cable or barbell rows
* Vertical Pull (Upper)- chin ups (chins will give your biceps some work along with your back)
* Vertical Press (Upper)- military press
* Abdominal/Forearm/- palm down and palm up wrist curls
Calf Movements- calf raise

Id do 2 sets of each and do the workout 3 days per week for example mon, wed, fri.
 
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