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2003/02/02, 12:07 PM
G'day from Sydney,
Firstly, congratulations to the forum regulars who provide so much fantastic advice, and also encouraging words for those less in-the-know - as a weight-trainer keen to learn, it is much appreciated. :) Your dedication too is highly admirable.
But enough of that, I write seeking advice regarding my current weight-training situation. As a 6'3" 20y.o. I'm looking to put some mass on my fairly slim frame. As far as diet I'm quite sure I have it covered - but I am supplementing with 30g of whey protein powder, 3 times a day... could this be considered excessive? I am eating very well also. Protein powder intake is my first point of uncertainty.
The second regards my style of training - while I have been training at home in a semi-organised fashion I have entirely neglected Squats and Deadlifts, and my bench is roughly 50kg for 4 sets of 10 reps (so I'm hardly an expert), and since I dont have all that much muscle at present, I am looking to focus on compound movements. That said, if I would still benefit from specialisation, then I would be happy to do that too.
My Routine: (staggered sets)
Day One (arms, back)
Barbell Curls (30kg) One-arm Rows
Dumbell Curls hanging raises (back)
Hammer Curls
Tricep Curls Reverse Flys
Wrist Curls
Deadlifts (90kg)
Day Two (shoulders, legs, abs)
Military Press Reverse crunch
Upright Rows Crunches
Horiz. Arm Raises Shrugs
Squats (50kg)
Day Three (chest, calves)
Bench Press (50kg) Seated calf raises
Dumbell Bench
Flys
Day Four: REST
So I do all that, twice a week (approx).
1. Do you think it's too much and I need more rest? (perhaps spread it over one week). I have considered this but am thinking that perhaps if I can handle it, twice a week may be the way to go. Is it possible that my body can handle twice a week? (especially since the weights I am lifting arent all that heavy yet)
2. Is it too specialised for someone like me? Am I wasting my time doing different types of curls when I don't have a well-established support structure (lower back, legs, chest). I have read that many newbies are wasting their time specialising when they haven't already made significant gains in Deadlifts, Squats etc.
3. 3x30g protein powder/day too much?
For those who haven't fallen asleep already, thanks for your perseverance and any advice you may be able to offer!
Thanks again, and congrats...
Kev
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2003/02/03, 04:03 PM
Ok how much do you weigh? Is 90g of protein all you take each day? If so you need to add a lot more I eat around 200-250 a day in protein. Your workout is ok, but if you are just starting(no experience at all, or have never done it before) I would stick to the basics--bench presses, squats, deadlifts, bentrows, chins, and curls. Hope this helps
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/02/03, 11:03 PM
Here is my immediate take on what you wrote...trying to gain mass, I would suggest a routine of something more along the lines of a 4-5 day split, doing heavy, compound movements. I wouldn't "stagger" as you put it sets. Do one bodypart,then move on to the next. Maybe something like this.... day1...Chest/tri's..day2...Back/bi's/abs....day3...rest...day4...legs/calves...day5...Shoulders/abs...day 6&7...rest. This will serve 2 or purposes. One, to put more intensity, thus more weight used causing more overload, and two, more rest time for recouperation. 6-7 days rest is pretty optimal for good growth when trying to gain.. I would shy away from the cardio except light bouts for cardiovascular health. And, yes, do not do too many specialized movements, if any. Forget all the fancy curl moves. You are trying to add mass. Isolation type stuff typically does not do this. Develope the entire muscle with heavy compound movenents. Your protein intake depends, without knowing your weight, but shoot for as much as 1.5 gr. per lb.of bodyweight. Focus on good complex carbs for good calories, with a bit of healthy fats like nuts, flax oil, fish oils, and cook in olive oil. Hope this helps, kind of alot to put in a small space.
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Failing to plan is like planning to fail!
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2003/02/03, 11:49 PM
Explain to me what are compound movements plz...?
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2003/02/04, 01:08 PM
Compund movements work more than one muscle group. Like bench press, squats, pull ups etc... Like I think the bench press works chest, tri's, and shoulders.
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2003/02/04, 11:34 PM
Thank you all for your replies.
I weigh 82kg, and am 6'3". 90g is all I have in terms of protein supplements (which are actually only 80% protein themselves). I manage to eat a lot of chicken (in stir-fries) and eggs, but am not eating much red meat.
BB1: I actually was going to use the mass-gaining routine shown on this page, but decided against it because there were some exercises in there that I can't do - eg incline bench, and also machine exercises because I have only a bench and free weights.
Thanks for your advice, looks like I need to resist the urge to work each bodypart more than once a week, and to go with the compound movements. I'll keep doing my research and come up with a better routine, and then perhaps ask for feedback again.
Cheers!
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