Need a Workout plan?

skeetbangbabyboy · 2017-08-23T02:36:27+00:00

Do something like 5x5 for as long as possible, i think the rule is if you cant increase weight as prescribed for 3 sessions in a row, you remove 10% and then continue from there, after that happens 3 times, you should switch programs. After 5x5 it depends on what direction you wanna go, if you enjoy getting strong, something like sheiko or canditos intermediate program, if you like bodybuilding, probably a push pull legs routine. A good mix of both would be wendler 5/3/1. After that stage you will most likely know all the different programs and styles of training and wont need guidance. As far as eating, full fat foods and complex carbs are your best friends. 80/20 beef or chicken thigh mixed with rice and a little teriyaki sauce is my go-to meal. Use myfitnesspal to track the amount of food you're eating, but dont aim for a certain caloric amount, just eat as you would. Weigh yourself daily. At the end of the week average out your calories and your weight. If you're comfortable with the amount you gained, make that average calorie amount your goal, when you stop gaining weight, add 250-500 extra calories a day(.5-1 lb a week) depending on how aggresive you wanna be. This is all you need to know use it wisely. If you have any more questions just PM me, i was pretty good at powerlifting in my mid-teens and have getting back into it these past few months, i can help with whatever you need.

Entropy-7 · 2017-08-23T08:28:00+00:00

The general rule is something like this (although opinions vary): under 8 reps builds strength, 8 to 15 builds mass, 15+ builds endurance and tone. Generally, 3 sets for each major movement. For beginning to intermediate weight training you only need 3 or 4 work outs per week with each session (from the time you pick up your first weight to putting down your last for the day) being only an hour or so. (Much more than an hour means you are farting about between sets or you are overworking the muscles and that will impede growth.)

A basic routine is back, chest, bicep, tricep, shoulders, abs, thighs legs. The garden variety is bench, pulldown, pushdown, curls, laterals, situps, squats and calf raises. That's 8 excercises or 24 sets if you do 3 each. Roughly 30 seconds per set of 10, plus 30 seconds between sets/exercises and that puts you at only about half an hour of work out time. Dealer's choice what you do with the other half of your workout (and this doesn't include warm up, warm down or cardio).

Just eye-balling it, if you are a swimmer cable crosses or declined bench might work better than standard bench or pec machines. Similarly, leg raises instead of sit ups to work the lower abs and hip extensors for flutter kicks.

Super-stack opposing muscle groups to cut down rest time. Specifically, back/chest and bicep/tricep. Do a chest set and then immediately do a back set (bench works mostly pecs and triceps while pulldowns/chins/rows work lats and biceps; cable crosses work lower pecs and biceps while dips work lats and triceps).

There are two competing theories about "pre-exhaustion", that is the relationship between muscle groups in large movements and focused movements. One theory says you should pre-exhaust, say, your triceps first before doing your bench press so as to focus more on your pecs; the other theory says to max out your bench press and then finish off the triceps).

Aim for at least 8 hours of sleep.

The use of protein shakes/supplements depends on your lifestyle and other eating/cooking habits. Sometimes it's hard to balance your macros and get enough protein without excessive carbs or fat.

You can make your own "protein shake" with a cup of 1%MF cottage cheese, 1 cup 1% yogurt, half a cup of pasturized egg whites and a packet of Crystal Lite (Berry-Berry or Cherry-Pomegranate) for flavour. That's roughly 600 ml, 328 calories, and 4/22/51 grams of fat/carbs/protein.

Protein isolate is close to pure protein by calorie count and maybe 85% protein by weight while other mixtures or meal replacements are more like 65-70% protein by weight, maybe 25% carbs and 1-2% fat. Two or three scoops of the latter (60-80 grams) in two cups of water gives you something similar to the cheese/yogurt/egg shake above but it comes down to taste, cost and prep time.

My breakfast shake consists of yogurt, fruit, a whole egg, tofu, All Bran (for fibre) and a scoop or two of protein powder. Roughly 1000 calories, about a quarter of that being protein.

Similarly, if you have the time and money to buy and cook lean meats you may not need any protein supplements.

TheRecycledMale · 2017-08-23T13:16:34+00:00

Check out this guy's Youtube ... https://www.youtube.com/user/nilssonnick

tons of different videos for different goals and body types - self described as "The Mad Scientist of Muscle" - he's a beast.

Andrea-Amilcare · 2017-08-23T13:58:52+00:00

Know that bodybuilding is a marathon, not a sprint. There is no magical workout routine that will have you look like Zyzz in three months. You have to mentally prepare yourself for that, it will take time to see tangible results so don’t give up.

There is a shortcut, steroids, but that’s neither here nor there.

A good starter’s program would be Jim Stoppani’s Shortcut to Size. It’s a great balanced workout that focuses on compound movements but has you hitting every muscle on your body smartly.

that_italia_guy · 2017-08-24T03:01:34+00:00

I do a push, pull, legs, off routine. Repeat about 5-6 times and then take a recovery week. Repeat.

Title	Need a Workout plan?
Author	JukeLuke
Upvotes	2
Comments	5
Date	August 22, 2017 11:56 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/6vf58m/need_a_workout_plan/
Archive Link	https://theredarchive.com/r/askTRP/need-a-workout-plan.112937 https://theredarchive.com/post/112937

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