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Group: General Fitness & Exercise

fitness plan

jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 03:26 PM this website offers a free fitness plan, it does yes but it goes against everything iv read before, exercising a certain muscle once a week will get me nowhere, am i correct? also my fitness plan says do 20 reps, iv read everywhere between 6 and 8 reps for mass!!? is this really a good plan for me trying to gain mass? its very usefull in the way of giving u a variety of exercises but it should b catered reps wise and also sets should be 5 not 4? and a muscle should be worked more then once a week for serious gainS? mor elike every other day and 2 rest days or 1 rest day a week? if some can answer all my questions ill b greatfull!! iv decided to use this plan as a base n then changed it around so i work out everything offered in the plan split in two groups into two days and encorperate rest days and to do 5 sets and 6-8 reps is this wise thanks
yadmit Posts: 4,670 Joined: 2003/10/05	2006/05/01, 03:35 PM What exactly did you put in for your workout profile? I suspect if you put in 'beginner' it's not gonna load you up with low reps expecting a huge weight. -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/01, 03:35 PM WHY 5 SETS AND NOT 4? 20 reps is a warm up set. No I work my body once a week or there about and I have nice gains. I know others that have the same working 2x a week but that is rare. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 03:37 PM its at advanced and 5 sets becoz its just more work and it says 20 reps then 15 etc thts terrible it should b 20 warm up then 6-8 and also it works out 1 muscle once a week thats not right??
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 03:38 PM somebody give me there msn email so i can talk to them and get this sorted iv bein trying to gain for abt 6 months and have got nothing!
yadmit Posts: 4,670 Joined: 2003/10/05	2006/05/01, 03:39 PM Are you sure you entered for 'mass' and not something else? -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 03:49 PM Message deleted by moderator due to unsuitable content for this board.
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 03:55 PM i entered for mass, yes but its still the same i think my account is a bit messed up becoz i changed it all half way through but still working a muscle once a week is no good
yadmit Posts: 4,670 Joined: 2003/10/05	2006/05/01, 03:56 PM Dunno what to tell you... Maybe take the movements you have drop the reps.. in a couple of weeks it may change to lower reps for you anyway. t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/01, 03:56 PM Please do not give out passwords in a public forum! Also your profile is void of any info. The plans on FT are only as good as the info entered. The amount of reps and all is the beginner plan from what I remmebr. What is you experiece? Goals etc? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/01, 03:59 PM Explain why you think once a week is not good? I have done that for a long time I have 18.5 inch biceps, 31 inch things I squat 455, deadlift 475 and bench 325. SO tell me why what I am doing is wrong? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
umv85 Posts: 1 Joined: 2006/04/11	2006/05/01, 04:07 PM well my friends all of them do their bench presses 3 times a week and one of them benchs 245 at the age of 15 ! and for me working out once a week hasnt worked for the last 3 months, yeh i did enter all my info but i went to chek whether it was on advanced and it was all deleted. iv gained nothing since january it just doesnt seem to work im frustrated with working out i bought all the equipment and im getting no where, no gains i can lift a bit more weight but that isnt realy much better. and so i am goig to try what my friends do and its just what i read everywhere else.
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:09 PM the above msg is frm me btw
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/01, 04:09 PM OK good luck with it. Lifting once a week is what I like. I will tell you that benching 3 times a week is ok for like a month or two but you will see a huge drop off after a while. YOu are overloading the shoulders and triceps....of course you all most likely only bench as that is what most 15 yr olds do it seems. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:13 PM no i bench,squat,dumbell exercises, barbell exercises, back exercises i cover things from back to tricep to bicep and chest and legs everything it just doesnt work for some reason i think its my slacking i tend to do a gd month of working out then miss a week for any reason and then start cold again
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:16 PM what i need is motivation working out home alone is boring, and especially when you dont see gains and i just want someone to set me out on a clear path im confused on what to do hance this post i want some1 to guide me right and ill then be consistant i just feel as if im not doing it right and concequently am not motivated and hance no gains
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:17 PM so if some1 can tell me exactly what to do and how i will apreciate it greatly
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/01, 04:19 PM What do you want to do? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:47 PM read my profile it says it all
yadmit Posts: 4,670 Joined: 2003/10/05	2006/05/01, 04:51 PM Your profile says 'null.' t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 04:56 PM why i jus updated it! see this account has problems ill paste wut i wrote ---- i want to gain mass, to have broad shoulders and large arms in all muscle areas tricep,bicep,forearm and a fairly large chest with tone and to in the future to have a six pack and to increase mass and tones in my legs, bassically everywhere in the body i want more mass and then eventually tone
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 05:03 PM and so i want someone to set me out in the right path wiv details and step by step instructions so i dnt feel like im doing it wrong
jalal90 Posts: 23 Joined: 2006/04/08	2006/05/01, 05:36 PM ???????? can someone help me please
DGJ3 Posts: 68 Joined: 2006/03/12	2006/05/08, 11:53 AM you can use the sites program as a building block, and then create your own program, using the sites exercises..6-8 reps generally for mass, 8-12 reps for moderate gains..
DGJ3 Posts: 68 Joined: 2006/03/12	2006/05/08, 11:55 AM dandaman30086@yahoo.com if u want help.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/05/08, 07:49 PM If you are working out a bunch and don't see any gains, you need to check your diet man. You could do a ridiciously intense hardcore workout every day and if you don't eat enough you aren't going to see the gains you want. I had a huge problem with no muscle gains for almost a year, then I looked at my diet. I was eating way under maintenance calories, upped it and have had great gains since. Screw supplements, etc. starting out, concentrate on diet, lifting and resting. It will get you there.
angel595842005 Posts: 1 Joined: 2006/07/19	2006/07/19, 10:39 PM i dont no how to set up my fitness plan can some 1 help me?
evol_js Posts: 111 Joined: 2006/03/19	2006/07/21, 07:13 AM Just click on fitness plan at the top of this page. Jala, I was asking the same thing at your age probably. You really just have to simplify things, the more you complicate them the more you'll lose focus. Just research about a healthy diet and stick to a mass building program (there are tons, but if you overload any should work eventually if done properly). When I started I was on an upper body/lower body split and that worked very well.
evol_js Posts: 111 Joined: 2006/03/19	2006/07/21, 07:14 AM Also, remember that everything comes in time and that everyone is different. Don't compare your bench to your friend's 245 bench... compare it to your own.
smithda Posts: 1 Joined: 2006/10/30	2006/10/30, 10:46 PM gday any1 there
bettyslab Posts: 2 Joined: 2007/03/11	2007/03/11, 10:57 AM I am a woman and i wish to loose extra fat. I chose the 12 weeks programmes for home exercises and they tell me about push ups, side laterals. But this are not for men :? I wish to loose my weight, not to build up muscles.
jonshez Posts: 273 Joined: 2007/01/14	2007/03/11, 12:18 PM Hi Betty, there are loads of reasons why those exercises are good for women too. Firstly it's more difficult for a woman to gain muscle than a man due to natural testosterone, so you aren't going to turn into a competing body builder from them. Also adding some lean body mass (muscle) increases your resting metabolic rate (the amount of calories you burn just being alive). That means it's easier to achieve a weight loss defecit with a good diet. I'm not an expert on women's anatomy (that sounds wrong!) but I'm sure there are some... aesthetic reasons why having more developed pectoral muscles improve the appearance of the overlying ladies bodyparts too. Keep reading the forums and the stickies and you'll get even more reasons why some strength training is a useful addition to your weightloss program. Jon
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/11, 12:41 PM Betty, believe it. You want to lift weights, heavy weights, along with a clean diet. I started here almost a year ago and I have gotten stronger, yet smaller all over. My bf tells me with all my hard work I look better than when he met me 9 years ago. And it happened much more quickly than it ever has with just diet and aerobics. Lift like the men, and soon you'll be the hottest, sexiest woman in the gym!
yadmit Posts: 4,670 Joined: 2003/10/05	2007/03/11, 12:49 PM Aside from a few differences, mostly obvious, men and women are designed the same. So therefore, men and women can essentially do the same movements. I think a paradigm shift is on order. "One should not lift like a man or a woman, lift like a human." t -------------- I see the words you are typing, but all I read is *click*click*click* - One should not lift like a man or a woman, lift like a human.
bettyslab Posts: 2 Joined: 2007/03/11	2007/03/11, 12:56 PM Thank you. I will begin with the programme. I wanted only to be sure i will not turn in some muscular woman. I want only to be little bit more fit.:)
cwj1984 Posts: 1 Joined: 2006/07/21	2007/03/11, 07:43 PM As a person that came to this site and started to use the fitness plans to put on muscle I can say that I have seen success. I started out at the VERY bottom (doing the home workout) and the going up and now I am at the progressive gains stage. I actually started lifting back in October 2006 and since then I have put on nearly 20 pounds (some if it probably fat as I haven't kept a really clean diet). So, I can say that the programs can be a success but like I have heard somewhere before "different strokes for different folks".
iammegahappy Posts: 2 Joined: 2007/06/19	2007/06/19, 09:03 AM when i dp the press ups my boobs hurt y is this?
dinysty24 Posts: 1 Joined: 2010/04/26	2010/04/26, 10:00 PM I hope this fitness plan works for me..how do some of you like this online program?:)
shakie632 Posts: 2 Joined: 2010/10/27	2010/10/29, 03:39 PM hi guys im a 15 year old guy. I was 193 lb's and over the summer, i exercised like crazy. I am now 165 lb's. But i cant exercise anymore that much because school started. I have a treadmill at my house and two 10 lb dumbells. I cant go to the gym eather because my parents wont let me. Please give me an exercise plan. HELP -------------- FAHIMS ORIGINAL WRITING