ADvice, gym , bulking, muscle etc

Well i plan on getting bulkd up, and i live next to a gym lol!

OPTION 1) go gym 5 times a weekk.. (is it good for u?)

or OPTION 2) should i go
mon:gym,
tues: rest,
weds: gym
thurs :rest
fri: gym , etc ??

Or can i do this..

OPTION 3

Focus on just arms on monday,
focus on just legs on tuesday
focus on just abs and pecs on wedsday
focus just on back and shoulders on thursday
Focus on every thing on friday

Some 1 said to me it was really important to rest ! But isnt option 3 allow certain areas to rest still?

WHAT OPTION SHOULD I GO FOR?

Il prefere to go 5 times a week but scared bout the effects, i want the best !

What do u advice me to
Advice plz

Reply 1

rock_eleven

1

Shout Box

i live next to a gym lol!

ROFL

Reply 2

Cheer up

Three days is enough, if you feel you can do more on your off days you haven't been training hard enough. :wink:

You could do a three day split, or just do three full-body workouts a week. First things first, if you want to grow, you have to consume more calories than your maintenance amount. Effectively, eat more than you've ever eaten before. And don't say that you already eat enough, you don't! :p:

Make sure you have something every three hours or so, try and get 5 or 6 "meals" into a day. Now I say "meals" because that doesn't mean they have to be full blown things like you have for dinner each night. Sandwiches, nuts, pasta, it's all good. You'll probably find it convenient to order some whey protein to up your daily protein intake, and stick it in a milkshake. That can count as one of your meals. Don't strive to eat so much though that you end up grabbing whatever junk is to hand though, make sure it's proper food that you're getting down yourself. Get your five fruit and veg portions in as well, and water.
Next, you want to get a decent program. When you join your gym they will no doubt give you an induction and have one of the personal trainers, sort you one out. Unfortunately, it probably won't be that good. You want to be doing nice big compound exercises like squats, deadlifts, bench press. If they take you over to the freeweight section, you know you're most likely going to end up with something decent. However, if they take you over to the pec-deck, you're in trouble.
Finally, you need to sleep. You're rest time is when your muscles rebuild themselves, so naturally, it's very important, so get at least 8 hours decent sleep a night.
Do some reseach at sites like www.t-nation.com for more info.

Reply 3

harry5069

I've always preferred doing full body workouts every time, just find out what you prefer, full body workouts or split workouts, then just continue with that.

Why would you prefer to go 5 times a week? If you're thinking this will happen quicker the more times you work out then think again, 3 times a week at the gym is plenty as long as you're eating well (lots of protein, general rule is 1gram for every pound of bodyweight), getting enough rest and working as hard as you can in the gym every time you go. If you're not feeling it the next day you havn't been working hard enough.

Reply 4

Yahooey

The buff Yahooey suggests focussing heavily on a full body compound routine and not a split routine. The buff Yahooey thinks that because protein synthesis returns to baseline levels between 48-72 hours after working a muscle, that working a muscle 2-3 times a week is optimum.

The buff Yahooey also thinks that there is little point in isolating muscle at your size, since using muscles such as traps, triceps and biceps as ancilliary muscles to aid in bigger compound lifts such as bench presses, deadlifts, pullups, rows, military presses etc. will bulk them up along with the primary muscles you are using for the lifts.

The buff Yahooey suggests that if you are looking for a 4 day workout plan, that it should look something like this:

Monday:
Barbell bench press x 5 sets
Squats x 6 sets
Military press x 5 sets

Tuesday:
Deadlift x 6 sets
Weighted wide grip pullups x 5 sets
Bent over dumbbell rows x 5 sets

Wednesday:
Rest

Thursday:
Dumbbell bench press x 5 sets
Squats x 6 sets
Dumbbell shoulder press x 5 sets

Friday:
Deadlift x 6 sets
Ultra wide grip pullups x 5 sets
Bent over barbell rows x 5 sets

The buff Yahooey thinks that this routine gives you plenty of rest, and that 16 sets per workout is not too much, but it's also little enough that you have room to work your abs if you want, and also if you feel that your traps, biceps, triceps, lower back or whatever need some isolation work because they're not getting fatigued enough with the compound lifts that you can throw a few isolations in there as well.

The buff Yahooey has spoken.

ADvice, gym , bulking, muscle etc

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