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I have a bowflex and bike at home and use the shools gym when I am busy.
I try to WO 3 times a week depending on my school schedule.
Day 1 Back-Triceps-Chest 20 min row 30 bike
Day 2 Biceps-Shoulders-Abs 20 min row 30 bike
Day 3 Quads-Hammy-Calf 20 min row 30 bike
I use weights that fatigue at the 6th rep for set 1-2 and weights that fatigue at the 3rd rep for 3-4. 4 sets of 12 total. I use Perfect R/X vanilla protein mix an hour before most of the time. AND no carbonated drinks afterwards.
Good luck dude.
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The best protein shake available is Isopure. 50g Protein, 25g Carbs, Og Fat, and a whooping 4.67g Glutamine. Plus the protein is 100% whey isolate, which is far superior than cheaper concentrates or blends.
Your training schedule should be unique to you. And change it up often. Depending on whether you are in a mass stage, strength stage, or cut stage, workouts should vary greatly. Do more compound exercises, and less isolated exercises. Be careful of over-training. Make sure you are giving your muscle groups at least 2 days rest before hitting them again. The larger the muscle group, the more rest time it needs. Your 3 bread and butter compound exercises that hit just about every single muscle group are your bench, deadlift, and squat. Have a day set aside where you do nothing but deadlifts. Oh and those supplements above, the protein and the vitamins you should always take. The creatine you should cycle off of that during your cut stage.
The best protein shake available is Isopure. 50g Protein, 25g Carbs, Og Fat, and a whooping 4.67g Glutamine. Plus the protein is 100% whey isolate, which is far superior than cheaper concentrates or blends.
Your training schedule should be unique to you. And change it up often. Depending on whether you are in a mass stage, strength stage, or cut stage, workouts should vary greatly. Do more compound exercises, and less isolated exercises. Be careful of over-training. Make sure you are giving your muscle groups at least 2 days rest before hitting them again. The larger the muscle group, the more rest time it needs. Your 3 bread and butter compound exercises that hit just about every single muscle group are your bench, deadlift, and squat. Have a day set aside where you do nothing but deadlifts. Oh and those supplements above, the protein and the vitamins you should always take. The creatine you should cycle off of that during your cut stage.
Hope this helps
Hey BRV,
Looks like you know your... uhh.... you know.
I do not know if you looked at my work out regime.. I do change it up but I am really trying to gain about an inch in arm size. I have long arms which look smaller than they actually are (right around 15.5-16inches).
I do not know if you looked at my work out regime.. I do change it up but I am really trying to gain about an inch in arm size. I have long arms which look smaller than they actually are (right around 15.5-16inches).
Got any tips??
Why does everybody focus so much on their arms, when actually compared to the back, chest, and legs, they are actually the size of a peanut
I know, ya wanna look good at the beach for the honeys
I will answer your question, but just remember roughly 70% of your strength generated by your body comes from your back. But unfortunately, it's one of the least trained bodyparts, and when you have an over-sized chest, and an under-sized back, what happens??? Back injuries!!!
Now to answer your arm question. Most people make the mistake of mixing in their arm workouts with their chest and/or back workouts. Example, some like to do chest/bi's, and day 2, back/tri's. This is extremely over-training your arms especially after they've been hit with some massive compound exercises. Have a day set aside for just arms. Just like you have a day set aside for deadlifts. And hit your bi's/tri's/forearms all together. Keep it to 2 exercises each. Remember, the arms are a smaller muscle group and need less time to recoup after a major chest and back thrashing. You can work these on only 2 days rest. To spice it up, throw in some calf work on that day too, another small muscle.
My fav bicep exercise has always been standing barbell curls, and hammer curls. Fav tri exercises are skull crushers (laying flat on a bench, and with a small bar, and a reverse close grip, allow the bar to come down towards your forehead without smacking you onconscious, and take it back up using only your tri's), and behind the neck dumbbell presses (one dumbbell, both hands gripping an inner plate of the dumbbell and pressing up). Forearms are pretty basic. Standard wrist curl and reverse wrist curl while resting your arm on a bench. But you need to focus on using your forearm strictly for these, you don't want your biceps doing any of the work.
One warmup set 10-12 reps
2 sets of 8-10 reps
last set until failure
Workouts last about 40 minutes
That's decent. At least your arm workout is all together, but add forearms in there. What I do not like is that you go 5 days straight and take 2 off. Don't do that. First off, never take 2 days off back to back. Unless you're in between stages and are taking the entire week off. It is better working on a 3 on 1 off 2 on 1 off routine. Or 2 on 1 off 3 on 1 off whichever you prefer. Your body needs at least a full day of complete rest after being hit hard for 3 days straight. Then come back and hit bits and pieces hard for 2 days and take your last day off. This way, you're not over-training, and you're not over-resting either.
I'm not going to arrange suggestions into days such as mondays, tuesdays etc, etc, that's your call and your schedule....but here are some suggestions, take what you like...
Day 1 Back (no deadlifts here, do power cleans instead), Shoulders, Abs
Day 2 Quads, Hammies, NO calf work (instead do a standing calf raise at the top of your squat position)
Day 3 Chest, Abs
Day 4 OFF
Day 5 Deadlifts, Abs
Day 6 Bi's, Tri's, Forearms, Calves
Day 7 Off
Your back is your most important muscle group, always hit if first after a day off
Last edited by BigRedVol; March 18th, 2005 at 07:29 PM.
Thanks for all your help guys. I will be using the information that you gave me. Thanks a lot!
North Shore
You live in Hawai'i?
Nope. We used to have an office over there (until 1996) and I used to get over there once or twice a year. Great place. Our office was on Ohau, but we did work on most of the islands.
Is Rock's Oz still open in Honolulu? Talk about a fabulous place. I tried to talk my wife into adopting a couple of the gals who worked there, but you know how proprietary women are.
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