[chigz32]

I usually concentrate on two areas a day, e.g. biceps and chest, triceps and back, abs and shoulders and cardio. Usually do 3-4 exercises on each area of the body.

[Jakeeyy]

Why are you not deadlifting first on back day?

Also, more exercises for abs than legs? Uhm.

[sconter]

(Original post by rattyryan)
You want rougly 1.2g protein per pound of bodyweight. Your only 126 pounds so you want around 150-160g protein. Your bmr is around 1500 cals. So ideally aim for 2000-2500 cals. If you have between 100-150g of fat then just fill the rest of the cals up with carbs. Simples.

As regards to your routine. Personally im all for full body routines but people seem to find it too complicated.
If your doing a split then do like monday wednesday thursday and have like 2 compound exercises for each muscle group and maybe add an isolation exercise at the end. I wouldn't recommend more than 5 exercises a session if your just starting

1.2g protein is bs, 2000-2500 is far from ideal.

i would agree with ~ 150g protein, but not because it fits in with that formula, and would advise 3000cals

[Jonnyy]

(Original post by rattyryan)
You want rougly 1.2g protein per pound of bodyweight. Your only 126 pounds so you want around 150-160g protein. Your bmr is around 1500 cals. So ideally aim for 2000-2500 cals. If you have between 100-150g of fat then just fill the rest of the cals up with carbs. Simples.

As regards to your routine. Personally im all for full body routines but people seem to find it too complicated.
If your doing a split then do like monday wednesday thursday and have like 2 compound exercises for each muscle group and maybe add an isolation exercise at the end. I wouldn't recommend more than 5 exercises a session if your just starting

1g per lb is more than enough. 500-1000 surplus??? So your saying a weight gain of 4-8lbs a month is good... lol.


OP, routine doesn't look bad at all, just up your protein to 120g and make sure your gaining a steady 0.5lb a week.

(Original post by Jakeeyy)
Why are you not deadlifting first on back day?

Also, more exercises for abs than legs? Uhm.

Also this. Keep your big exercises at the start of your workout, as you will have more energy (DL/Squat/Bench/OHP)

[rattyryan]

(Original post by sconter)
1.2g protein is bs, 2000-2500 is far from ideal.

i would agree with ~ 150g protein, but not because it fits in with that formula, and would advise 3000cals

Go home. You cant just spout random numbers. Did you even look at how much the Ops weighs?
And if the 1.2g thing is bs where did you get 150g protein from

(Original post by Jonnyy)
1g per lb is more than enough. 500-1000 surplus??? So your saying a weight gain of 4-8lbs a month is good... lol.

I'd be loving 4-8lbs weight gain a month if i was bulking. My bmr is around 2350 and I was smashing 3500 cals+ daily. Put on a stone over 6 months and was happy with the result

[Jonnyy]

(Original post by rattyryan)
I'd be loving 4-8lbs weight gain a month if i was bulking. My bmr is around 2350 and I was smashing 3500 cals+ daily. Put on a stone over 6 months and was happy with the result

Considering the typical male will gain 2lbs of lean body mass a month, even with good nutrition and training, he will gain shedloads of fat with that muscle.

A slower bulk at 0.5lb a week will spare ludicrous fat gain.

[rattyryan]

(Original post by Jonnyy)
Considering the typical male will gain 2lbs of lean body mass a month, even with good nutrition and training, he will gain shedloads of fat with that muscle.

A slower bulk at 0.5lb a week will spare ludicrous fat gain.

**** it...shedloads of fat is easier to get rid of. And in any case...we could create an oompa loompa by here

[McG1]

ok thanks everyone for the advice, I will do less exercises,do the bigger ones like deadlifts first and up my cals and protein.

one last thing- as regards wanting muscle defination etc should I be doing a lot of cardio or leave the losing fat part until after I bulk up muscle?

[rattyryan]

(Original post by McG1)
ok thanks everyone for the advice, I will do less exercises,do the bigger ones like deadlifts first and up my cals and protein.

one last thing- as regards wanting muscle defination etc should I be doing a lot of cardio or leave the losing fat part until after I bulk up muscle?

No cardio! And no more than 2500 cals. Ignore the comments from the people without a clue.
If you do have unwanted fat lower your cals or introduce 20 mins HIIT.

[sconter]

(Original post by rattyryan)
No cardio! And no more than 2500 cals. Ignore the comments from the people without a clue.
If you do have unwanted fat lower your cals or introduce 20 mins HIIT.

Your bmr is around 1500 cals

you have no idea what OP's tdee is, and yet you are giving definative answers and saying people have no clue.

even at op's weight 2700-3000 cals is about right at a bulk.

[rattyryan]

(Original post by sconter)
you have no idea what OP's tdee is, and yet you are giving definative answers and saying people have no clue.

even at op's weight 2700-3000 cals is about right at a bulk.

If the words "around" and "about" and giving a 500 calorie range is definitive then sure. This is a forum, and i'm going on whats been provided with the forumals used to work it out. If i was to go too into it then i'd start charging

[jonnny]

(Original post by jonnny)
Gonna bulk until around about Christmas

Height: 6 foot 2
Current weight: 78kg

Workout A:

3 x 6 bench press
3 x 5 leg press (no squat rack)
3 x 6 military press
3 x 8 dips
Press ups till failure

Workout B:

3 x 6 barbell row
2 x 5 deadlift
2 x 12 barbell shrugs
3x 6 chin ups/lat pull down
1 x 8 bicep curls

Will alternate between workouts 3 times a week. Will eat plenty and take protein shakes too. I'm mainly bulking for size but want decent strength gains too. Any comments/advice would be appreciated, thanks

Anyone?


This was posted from The Student Room's iPhone/iPad App

[revisionnightmare]

(Original post by jonnny)
Anyone?


This was posted from The Student Room's iPhone/iPad App

Hey man, how much lifting have you done in the past (if any), and what's your sporting history like? Basically, do you have an idea on how quickly your body recovers from exercise?

I'm asking this because realistically, if you're training predominantly for size you don't have an optimum amount of volume in your routine. Although if you haven't really trained before and make progressive gains on your lifts along with a good diet you'll see improvement, and by getting stronger it'll allow you to complete higher rep sets with heavier weights which is what'll lead to the most noticeable gains.

I personally think that a lot of people could get away with seriously ramping up the volume if they're getting the basics (sleep, diet, recovery etc) right.

[HFerguson]

(Original post by jonnny)
Anyone?
This was posted from The Student Room's iPhone/iPad App

seems fine to me so long as you're eating enough and progressing in your lifts, best of luck

[sconter]

(Original post by rattyryan)
If the words "around" and "about" and giving a 500 calorie range is definitive then sure. This is a forum, and i'm going on whats been provided with the forumals used to work it out. If i was to go too into it then i'd start charging

2000 would be less than his tdee and you are saying it is within the ideal range.

[jonnny]

(Original post by revisionnightmare)
Hey man, how much lifting have you done in the past (if any), and what's your sporting history like? Basically, do you have an idea on how quickly your body recovers from exercise?

I'm asking this because realistically, if you're training predominantly for size you don't have an optimum amount of volume in your routine. Although if you haven't really trained before and make progressive gains on your lifts along with a good diet you'll see improvement, and by getting stronger it'll allow you to complete higher rep sets with heavier weights which is what'll lead to the most noticeable gains.

I personally think that a lot of people could get away with seriously ramping up the volume if they're getting the basics (sleep, diet, recovery etc) right.

Hey, I was a member of the gym for about a year but quit about 5 months ago before rejoining last week. I went a couple of times per week but didn't follow any specific routine and generally just did what I felt like. I play squash current and use to play a bit of cricket. I would say that my body recovers pretty quickly tbh. How would you suggest increasing the volume? More reps and sets? Or a bigger range of lifts? Cheers for your help mate


This was posted from The Student Room's iPhone/iPad App

[rmpr97]

Some feedback on this please

So this is what I did yesterday and probably will do if it sounds good.

15 mins on cross trainer.
Treadmill - 2 min warm up, then 1 min sprint x 3/4
Leg Press - 25kg (3x20)
Leg Curl - 10kg (3x20)
Leg Extension - 10kg (3x20)
Chest Press - 10kg (2x20) and I did 20kg (1x5) for funsies
Lat Pull down - 20kg (3x20)
Rack Row - 20kg (3x20)

Sit Ups 2x20
Leg Raises 2x10

Warm down on cross trainer - 5 mins.

[Mark85]

(Original post by rmpr97)
Treadmill - 2 min warm up, then 1 min sprint x 3/4

Is it even possible to properly sprint on a treadmill?

[rmpr97]

(Original post by Mark85)
Is it even possible to properly sprint on a treadmill?

Well I'd call it a sprint for me, considering I'm not the fittest guy + at the end of the 1 min sprint I felt like I'd done enough exercise for the year.

Although, not sure what speed this is i.e kph, the treadmills at my gym don't say they just have speed settings but the sprints I did were on 12 initially then going up on each time to 15.

[Mark85]

(Original post by rmpr97)
Well I'd call it a sprint for me, considering I'm not the fittest guy + at the end of the 1 min sprint I felt like I'd done enough exercise for the year.

Although, not sure what speed this is i.e kph, the treadmills at my gym don't say they just have speed settings but the sprints I did were on 12 initially then going up on each time to 15.

I was thinking more of the practicality of sprinting i.e. running as fast as you can on a treadmill - I mean, do you jump on and off? I am sure that if I tried I would fall over or something at some point.

It just seems a wierd place to try and sprint.