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Group: Specific Diets & Nutrition

Mens Health Body Plan

froshman Posts: 441 Joined: 2003/07/12	2004/04/03, 05:01 PM I have the Mens Health Body Plan book here, and it has some info in it that Im not sure is completely practical (nowadays its hard to tell whats good nutritional or exercise advice), such as there statement of men not needing as much protein as hype states they need to build muscle (they recommend 1.8 grams per kilogram of bodyweight, which is lower than the 1-2 grams per pound of bodyweight that I often here nowadays.) Anyway, they give a sample workout here and i would like people to tell me whether or not its worth my time. My goal is to build some muscle, but Im on a fat burning diet right now, so if I can't bulk up some, I would settle for toning what i have. I have been working out for years, but with school and work, i don't have time to set aside a day for every body part. Im a thin hard-gainer, I dont have much mass, and im not really cut-looking, although I have slowly built my strength over the years. Will this give me a cut look or add some mass, or is the program lacking?: These are each to be performed in 3 sets, the first being a warmup and the following 2 at a weight that can be handled for 6 reps. Over the weeks, they recommend that you continue lifting the weight until you can handle it for 10 reps, then you should increase the weight to something that you can handle for 6 reps and repeat the process. Day 1- arms & shoulders overhead press upright row side deltoid raise dumbbell kickback preacher curl (Im going to replace this with the traditional bar curl) forearm curl reverse forearm curl Day 2- butt, thighs & legs Hack squat leq curl leg extension heel raise w/ dumbbells ankle flexion stationary lunge lateral lunge w/ barbell Day 3- chest, abs and back Incline Bench (I might replace this with the flat bench cuz my bench press bench doesnt have incline capabilities. I would then make the dumbbell fly on my incline bench. Would that be equally as effective?) Dunbbell fly one arm dumbbell row t-bar row w/ barbell dumbbell trunk twist oblique trunk twist w/ weight plate dumbbell side bend (i would replace this with saxon bends cuz Ive heard side bends are ineffective) Ok, there it is. What do you think?
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/04/05, 08:59 AM I have this book and personally I didn't like the routine. It didn't really do much for me. -------------- My gym dues are not paid with money.
neiltilley Posts: 325 Joined: 2003/03/09	2004/04/05, 09:26 AM I'd say the quantity of exercises per bodypart is not enough, I can't see how your shoulders wouldn't get bored and go and train with someone else!!!:laugh: Along with your chest- Legs look ok. There's too much fancy stuff in it for me. protein- 1.8g per kilo is is a bit less than a gram a pound- so is probably a good rough guide to a maintainance level.. Less would be risky if your slim already don't ya think? I mean I'm 82 kilos(18 kilo of fat) and wouldn't want less than 64g a day when slimming down.. But I don't want more than my body can process which is about 35g in any one meal sitting.
froshman Posts: 441 Joined: 2003/07/12	2004/04/10, 04:46 PM Im trying to slim down my body fat, so I have to do ardio about 4 times a week, which leaves me only 3 days to do weights, and I only have an hour each day. How many sets/reps/exercises should i aim for i regards to each body part? Also, is the 3 sets, the first being a warmup and the other 2 being heavy?