hey scott i discontinued gym due to some stupid reasons but now m doing it again and m regular from april..now i have doubts again .😃 please tell me... i am begineer but not complete begineer as i am training from 2 years but not regular at all sometimes i miss complete 6 months or sometimes 2 months...and i am male its showing female :D
1. when i shud take my protein shake as soon as possible?? or can i take it after 15-20 min after workout?
2. u say in squats go all the way down but i have seen ur instagram story in which ur were going around 90% or 85% down(maybe i am wrong) and i tried this too when i go 85-90% i feel more pressure dunt know where maybe on knee or quads but i feel it... but when i go all the way down squat becomes lil bit easy.... so my question is shud i go all the way till my hamstring touches my calves..or shud i go around 90% down..
3. i am following ur push pull legs program so is dat fine to reduce sometimes time period from 30 seconds to 20 seconds??? and if i am doing say an exercise for tricep but i am able to do only 4 reps with say 5 plates then wat i do normally is i reduce weight to 4 plates and do few more reps to complete a set of around 8-10 reps is that fine??? and i saw everyone in gym do progressively heavy weight like 10 kg in first set then 12.5 and so on and max weight in last set..but i go heaviest weight in my first set and then reduce weight when i cant lift dat particular weight and i increases reps.. is dat fine?? sometimes i can only do 2 rep with some heavy weight then i reduce it and then do 3 rep then i reduce it and then do rest 3 rep or sometimes i do 12 reps with light weight,,,,( mostly in machine workouts lke tricep cable extension,leg raises with machine and hamstring leg exercise with machine)
4. and can i add push ups in the end of push workout?? to gain more chest???
5. how much weight shud i gain while bullking currently i am 56 kg and my height is 5.8 and body fat around 11% ... so dat leads to around 49 or 50 kg lean muscles ..my target is of 63 kg pure muscles and total of 70 kg body weight... currently i am targetting 2 kg per month is dat fine or shud i target more?? now u vl say u shud be calorie surplus i know bro ! but i dont know how much i am burning and i cant properly check dat on a website i checked it..dat website asked me everything how many hours i sleep and all that and the result came only 1600 calorie but when i take 2000 calories i loose my weight next day..so wat i do is i check my weight everyday if its increasing 100 gram or 200 gram per day means i am doing fine ....but sometimes i loose 200 gram and then i add few calories next day and surprisingly i gain 1 kg in a day sometimes...!! ...so my question is... if i gain sometimes say 1 kg overnight or 800 gram then i TRY TO LOOSE WEIGHT in next TWO days...because my target is to gain only 2 kg per month... so the main question is WILL I GAIN MUSCLE IF I AM LOOSING MY EXTRA WEIGHT IN THIS CASE IF I AM TAKING PROPER PROTEIN AROUND 120-130-140 GRAMS PER DAY..?? and how much shud i target per month 2 or 3 kg?
6. and whenever i was doing tricep extension with machine from v shape or straight bar.. i was holding at the bottom for 4-5 seconds(because it burns my tricep by doing this :P) means i was doing it all wrong as i watched ur one video yesterday ...u were saying these are all cheat and recover techniques...so i shud focus on jst complete range of motion no holding at the bottom?
7.How much protein my body can absorb at a time..for example in dinner if i am eating 4 indian bread each having 3 gram of protein = 12 gram of protein and pulses(around 5-10 gram protein)i.e 20 gram protein around then because of lack of time i take protein shake immediately with milk(500ml)(15gram protein) half scoop protein i.e 12.5 protein so total is = 47.5 gram protein..will my body absorb all?? i watched a video in which dat guy was telling as a beginner we can absorb around 40 gram of protein only... i am not complete begineer as i mentioned..but please tell if i am doing wrong or right....
8. WHILE doing squats or any other exercise my question is... if i am doing 4-5 reps with 12.5 kg but u said ur first set shud be of 7 reps then shud i lower my weight NEXT WEIGHT IN MY GYM IS 10KG so shud i do rest reps with lower 10kg?? SAME QUESTION IN DUMBELL PRESS BARBELL PRESS.... except squat most of time while i am using dumbell i do 3-4 reps with 10kg and then drop my weight to 7.5 kg and do rest 4 reps...