newbie from the UK(workout)
hey there how are you all doing. i must say some of the information on here is amazing. anyway enough sucking up.
im currently 22 about 6ft 2 and way 13stone but i still look skinny.
my current workout(even though i aint been for 2 weeks) is.
MON:chest and triceps and shoulders
WED: BICEPS & BACK
then i start again on saturday then monday then tuesday then rest etc.
is this ok to do?
should i do legs friday and rest the whole weekend? when shall i do my cardio soooo confusing.
it jus feels like i do do enough in the gym maybe i over train i dont know but i just feel weak usually.
any help wit a workout would be amazing
17 views but no replies.
do you know who i am?
what exercises and set-rep ranges do you use? do you do full ass to grass olympic squats??
What are your goals?
What does your diet look like?
ok well my chest i do
bench press usually 5 sets
then chest press 5 sets
then if im still ok do dumbell flys
then triceps i do the lat pull down thing 5 sets then tricep curl things 5 sets.
then back i do 2 execerises 5 sets each
and biceps is where i try concentrate on 5 sets of 3 execerisies.
sorry about spelling im an impateniten typer you see.
also my diet is pretty swag.
when i train i usually eat breakfast which can be anything from eggs to a pint of milk or watever. then i have a protein slam drink then go gym then have another protein slam straight after. then i usualy go KFC (downfall lol) then i have a protein reflex drink then dinner.
anyway any recomenadations would be great.
You need to get specific ie. what exercises for each bodypart with what weight for how many reps (every single time) as well as your diet (every meal). Then we will be better able to help you.
It is sounding like to me, given the lack of detail in your explanation, that you are focused on the "whats" of your training rather than the "how" of it. The how is ever so imortant as no exercise will do anything for you unless there is a plan for improvement. A plan for progression (at least a loose one) for one exercise is ten times better than 3 or 4 exercises with no plan.
Even with the big old squats, if someone tells me "i'm doing 5 sets of squats" my question would have to be "and then what?", and "then what after that?".
Your diet is no good either. You need to be getting most of your protein from whole foods. Eat every few few hours...keeps insulin levels steady and your body fueled with protein for growth all day. Read the How to Bulk sticky in the nutrition forum.
Rest periods depend on the person. If you can recover in time, then you might not need 2-3 days off. But your diet isn't good at all, so I'm pretty sure you won't be recovering very well in a day.
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