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  • Posted On: 10-25-18, 2:51 pm (EDT) #26

    Trying to bulk. Questions on dieting and training

    October 25, 2018, 2:51 pm

    My biceps are sore from yesterdays workout i go to the gym tomorrow i was planning on doing cheat and recover for my biceps at the end of my workout is it ok to do that or should i stay away from my biceps because they are still sore.

  • Posted On: 10-26-18, 11:01 pm (EDT) #27

    Trying to bulk. Questions on dieting and training

    October 26, 2018, 11:01 pm
    Posted by: Tmcclone9119

    My biceps are sore from yesterdays workout i go to the gym tomorrow i was planning on doing cheat and recover for my biceps at the end of my workout is it ok to do that or should i stay away from my biceps because they are still sore.

    @tmcclone9119 It might be too late now, but you should have waited until today before training to see how they felt. Could have changed between then and now. If they were still quite sore today, then I would have suggested leaving them to recover a bit more.

     

  • Posted On: 10-27-18, 12:05 am (EDT) #28

    Trying to bulk. Questions on dieting and training

    October 27, 2018, 12:05 am

    Did my workout and my dieting look good. Another thing is it om or healthy wise to sauteed chicken breast.

  • Posted On: 10-29-18, 11:23 pm (EDT) #29

    Trying to bulk. Questions on dieting and training

    October 29, 2018, 11:23 pm
    Posted by: Tmcclone9119

    Did my workout and my dieting look good. Another thing is it om or healthy wise to sauteed chicken breast.

    @tmcclone9119 The workout looked interesting. What's your goal with it? It seemed mostly like a pull workout (majority of the exercises were for back), but you had one chest movement and one shoulder pressing movement. Is it intended to be full upper body?

     

    And your macros looked pretty good. Carbs are quite high but if you're bulking that's OK, and as long as you're not noticing that you're gaining too much excess fat from it, then you can keep them there. If you notice you're retaining/gaining too much fat, try cutting back the carbs and boosting the protein and fats even higher.

     

    For example, 250g of protein and 120g of fat (if you need to reduce carbs).

  • Posted On: 11-17-18, 8:27 pm (EST) #30

    Trying to bulk. Questions on dieting and training

    November 17, 2018, 8:27 pm

    Well ill tell you a little more about myself. I am 25 been lifting for about a year and 9 months. When i first started i had a trainer hit alot of upper body not alot of lower body cause idc alot for legs. I was very scrawny and weak then i could not even work out on the barbell bench press 80 pounds was a struggle for me here i am now able to do 5 sets of 5 reps at 170. But alot of my gains came from those first 6 months i was able and to work out in the 150s and in the past year i made little muscle and strength gains granted for awhile i was not eating enough and i had some set backs such as consuming too much protein and it caused me some digestive issues. My trainer has plenty of experience he is a powe lifter and lifted for 15 years of his life but i wanted another opinion and i found you scott on you tube you seem like you know what your talking about i wanted a second opinion. Im curious how many years of experience do you have with working out.

     

    How often can i switch up my workouts. I do try to keep my big exercises about once a week like barbel bench press incline dumbell press dips chest and tricep variations. Different variations of rows pull ups military press barbell and ez bar curl dead lifts and squats. But i like to change the weight and reps i do on some exercises and ill do different variations of tricep push downs and cross cable pulls.

     

    How can i see monthly gains in muscle and strength. Other than the cheat and recover method

     

    Is it smart to save body weight exercises at the end of your workout such as pull ups and dips. My trainer i had recommended that.

     

    I developed some belly fat on me would you recommend before going to sleep to take caesin protein or the mass gainer i showed you. Will the mass gainer add belly fat

     

    How can i effectively use drop sets and pyramid sets in a work out/exercise can you provide an example.

     

    How can incorporate all 3 methods of building muscle.

     

    What foods will help burn fat.

     

    Building muscle can be such a frustrating thing at times i discovered its a very opinionated subject and there is more wrong information out there then there is the right and im no power lifter or body builder or movie star and i feel likeci devote too much of my time to weight lifting for just a guy trying to get big and strong even when going to the gym is my hobby.

  • Posted On: 11-21-18, 11:00 pm (EST) #31

    Trying to bulk. Questions on dieting and training

    November 21, 2018, 11:00 pm
    Posted by: Tmcclone9119

    Well ill tell you a little more about myself. I am 25 been lifting for about a year and 9 months. When i first started i had a trainer hit alot of upper body not alot of lower body cause idc alot for legs. I was very scrawny and weak then i could not even work out on the barbell bench press 80 pounds was a struggle for me here i am now able to do 5 sets of 5 reps at 170. But alot of my gains came from those first 6 months i was able and to work out in the 150s and in the past year i made little muscle and strength gains granted for awhile i was not eating enough and i had some set backs such as consuming too much protein and it caused me some digestive issues. My trainer has plenty of experience he is a powe lifter and lifted for 15 years of his life but i wanted another opinion and i found you scott on you tube you seem like you know what your talking about i wanted a second opinion. Im curious how many years of experience do you have with working out.

     

    How often can i switch up my workouts. I do try to keep my big exercises about once a week like barbel bench press incline dumbell press dips chest and tricep variations. Different variations of rows pull ups military press barbell and ez bar curl dead lifts and squats. But i like to change the weight and reps i do on some exercises and ill do different variations of tricep push downs and cross cable pulls.

     

    How can i see monthly gains in muscle and strength. Other than the cheat and recover method

     

    Is it smart to save body weight exercises at the end of your workout such as pull ups and dips. My trainer i had recommended that.

     

    I developed some belly fat on me would you recommend before going to sleep to take caesin protein or the mass gainer i showed you. Will the mass gainer add belly fat

     

    How can i effectively use drop sets and pyramid sets in a work out/exercise can you provide an example.

     

    How can incorporate all 3 methods of building muscle.

     

    What foods will help burn fat.

     

    Building muscle can be such a frustrating thing at times i discovered its a very opinionated subject and there is more wrong information out there then there is the right and im no power lifter or body builder or movie star and i feel likeci devote too much of my time to weight lifting for just a guy trying to get big and strong even when going to the gym is my hobby.

    @tmcclone9119 I've been training for 20 years!

     

    It's good to switch things up every 8 - 12 weeks or so, but you only NEED to change things up when you stop seeing progress / results with what you're doing. If you're still seeing progress, no need to change anything.

     

    It's all about implementing progressive overload to see gains monthly. That doesn't mean you HAVE to use Cheat & Recover, but that can be a good method if you're a more advanced lifter who has hit a plateau.

     

    Body weight exercises are great as finishers!

     

    Doesn't matter what you have before bed. As long as your overall macros and calories for the day are on point, you'll be on track with your goals. A mass gainer is something you should only take if you NEED it because you can't get all your macros / calories from whole food.

     

    Check out my 5 Day Body Building split for how to use drop sets / burn sets effectively! https://muscularstrength.com/5-Day-Bodybuilding-Split

     

    Have you seen my 'Make It Bigger' series on YouTube? Those are routines that incorporate all 3 muscle building mechanisms!

     

    There is a lot of information out there, but if you're following my channel and you're here on the site, then you can be sure you're only getting the best information possible!

  • Posted On: 12-03-18, 7:44 pm (EST) #32

    Trying to bulk. Questions on dieting and training

    December 3, 2018, 7:44 pm

    I have an important question i was training with my usual trainer just to increase strength gains for the month and im certain i have actually lost some strength not because of his workouts but i was in a big caloric deficit. I gained some belly fat unfortunatelym from trying to bulk up and he had me just eating mostly protein and vegetables at my meals. I can tell on my row and on the bench press exercises i cant workout with my usual weight. I used to eat 3200 to 3500 calories everyday to just eating 1700 to 2000 calorie deficit. I was able to lose some fat but i think i lost some strength gains so im here asking for another professional advice from you scott. I did eat alot of protein so i did keep it high. Whats your advice. I only did this caloric deficit for a month.

  • Posted On: 12-03-18, 11:37 pm (EST) #33

    Trying to bulk. Questions on dieting and training

    December 3, 2018, 11:37 pm
    Posted by: Tmcclone9119

    I have an important question i was training with my usual trainer just to increase strength gains for the month and im certain i have actually lost some strength not because of his workouts but i was in a big caloric deficit. I gained some belly fat unfortunatelym from trying to bulk up and he had me just eating mostly protein and vegetables at my meals. I can tell on my row and on the bench press exercises i cant workout with my usual weight. I used to eat 3200 to 3500 calories everyday to just eating 1700 to 2000 calorie deficit. I was able to lose some fat but i think i lost some strength gains so im here asking for another professional advice from you scott. I did eat alot of protein so i did keep it high. Whats your advice. I only did this caloric deficit for a month.

    @tmcclone9119 It's normal to lose some strength while cutting. But if you continue strength training, get enough rest and keep your protein high like you did, then you can usually maintain a good amount. But you won't always maintain all of it. Especially if you are going low or no carbs, then you just might not have the energy to push the same weights that you used to.

     

    Also make sure the deficit isn't too big, that could be a problem. If you were bulking on 3500 calories, that would mean maintenance is probably around 3000 calories. Which would mean 2500 calories would be more than enough for a deficit.

  • Posted On: 12-04-18, 7:43 am (EST) #34

    Trying to bulk. Questions on dieting and training

    December 4, 2018, 7:43 am

    Should i start trying to eat in a caloric surplus right away. I lost about 13 to 14 pounds and my surplus shold not be as high as it was or should i eat my way up to it again. Also it shouldnt take very long to regain my old strength back correct. Since my legs are getting used to be trained now i wanted to do upper and lower splits 2 upper and 2 lower days.

  • Posted On: 12-04-18, 11:13 pm (EST) #35

    Trying to bulk. Questions on dieting and training

    December 4, 2018, 11:13 pm
    Posted by: Tmcclone9119

    Should i start trying to eat in a caloric surplus right away. I lost about 13 to 14 pounds and my surplus shold not be as high as it was or should i eat my way up to it again. Also it shouldnt take very long to regain my old strength back correct. Since my legs are getting used to be trained now i wanted to do upper and lower splits 2 upper and 2 lower days.

    @tmcclone9119 If you are going back into a surplus, ease back into it slowly. Don't go straight from 2000 calories to 3000 or 3500 calories, for example. Start by going up to maybe 2200 or 2300 calories for 3 - 4 days. Then increase to 2500 - 2600 calories. If you notice you're gaining weight with those numbers for a while, stay there, and only increase again by another 200 - 300 calories when needed.

     

    An upper / lower split sounds good! Have you thought about trying my Full Body program when I release that?

  • Posted On: 12-05-18, 10:18 pm (EST) #36

    Trying to bulk. Questions on dieting and training

    December 5, 2018, 10:18 pm

    What will your full body program be. One thing i want to eat are rice cakes but i can never find them arent they healthy to eat for example like a pre workout snack i can not find them at wal mart where can you pick them up at or what aisle are they in. When i do an upper body workout how many back and bicep exercises should i do. I usually go anywhere from 6 to 12 reps but my issue is where i bend my arm at where my biceps start can get sore for a few days depending on what i do in the gym what is your advice on that issue to decrease discomfort in that area. One other thing when i trained with my trainer thru november and he had me severely cut back on my calories to lose belly fat where i got most of my carbs from fruit and veggies but he also has been training me to max out at the end od the month but i know i lost a little bit of strength. What could have went wrong scott he said i wasnt going to lose strength or muscle mass if i kept my protein high enough which i did. I ate veggies at every meal and about 2 bannannas a day and more other healthy foods. If i start increasing my calories slowly will i start gaining my lost strength back.

  • Posted On: 12-07-18, 12:12 am (EST) #37

    Trying to bulk. Questions on dieting and training

    December 7, 2018, 12:12 am
    Posted by: Tmcclone9119

    What will your full body program be. One thing i want to eat are rice cakes but i can never find them arent they healthy to eat for example like a pre workout snack i can not find them at wal mart where can you pick them up at or what aisle are they in. When i do an upper body workout how many back and bicep exercises should i do. I usually go anywhere from 6 to 12 reps but my issue is where i bend my arm at where my biceps start can get sore for a few days depending on what i do in the gym what is your advice on that issue to decrease discomfort in that area. One other thing when i trained with my trainer thru november and he had me severely cut back on my calories to lose belly fat where i got most of my carbs from fruit and veggies but he also has been training me to max out at the end od the month but i know i lost a little bit of strength. What could have went wrong scott he said i wasnt going to lose strength or muscle mass if i kept my protein high enough which i did. I ate veggies at every meal and about 2 bannannas a day and more other healthy foods. If i start increasing my calories slowly will i start gaining my lost strength back.

    @tmcclone9119 I will be releasing a bit of a sneak peak of my Full Body program this weekend, so you can check that out to see what it will be 😁 

     

    Rice cakes should be easy to find man. If not Walmart, maybe in Super Value or another grocery store you have in your town / city? They're super popluar, someone must have them!

     

    You only need 2 or 3 back and biceps exercises for a good workout, and just do more sets of them! Like 5 - 6 sets. If your biceps are getting sore, its probably that they are taking over your back movements. Try a hook grip without wrapping your thumb around on some back exercises.

     

    And you will always lose some muscle when cutting, but you can minimize it with hard training, high protein and a calorie deficit that isn't too small. As long as you didn't lose much, I wouldn't worry about it. You can gain it back when you're back in a surplus! As for strength, the best way to keep strength while cutting is to still train for strength.

  • Posted On: 12-10-18, 10:50 pm (EST) #38

    Trying to bulk. Questions on dieting and training

    December 10, 2018, 10:50 pm

    Im going to start bulking again. I have an app to track my macros called the mynetdiary app and i have my calorie surplus set at 3,397 calories to gain roughly 1 pound a week. Not everyday do i eat quite that much but i dont want to go any higher than that. My current weight is at 142.4 and my target weight is 153 and my plan is to gain 10 pounds in 76 days not i dont need that to be totally accurate but its good. Right now my macros are set at fat for 132g a day which makes up 35% of my total calories. My carbs are set at 382g which is 45% of my macros and protein is at 170g which is 20% of my total calories. Would you say my macros are correct or do they need to be adjusted. Im a pretty skinny person am ectomorph body type so i just want to make sure im eating right my type of body is 45% for carbs enough. Do i have too much fat. Also i need some more fat sources for calories i eat almonds cashews peanut butter eggs and lean meat but i need other fat sources i would like to eat avocados more often but i have a hard time trying to keep them fresh. I would like to use vegetable oil for fats but idk how i could possibly calculate how much of it im consuming without actually drinking it lol.

  • Posted On: 12-10-18, 11:00 pm (EST) #39

    Trying to bulk. Questions on dieting and training

    December 10, 2018, 11:00 pm
    Posted by: Tmcclone9119

    Im going to start bulking again. I have an app to track my macros called the mynetdiary app and i have my calorie surplus set at 3,397 calories to gain roughly 1 pound a week. Not everyday do i eat quite that much but i dont want to go any higher than that. My current weight is at 142.4 and my target weight is 153 and my plan is to gain 10 pounds in 76 days not i dont need that to be totally accurate but its good. Right now my macros are set at fat for 132g a day which makes up 35% of my total calories. My carbs are set at 382g which is 45% of my macros and protein is at 170g which is 20% of my total calories. Would you say my macros are correct or do they need to be adjusted. Im a pretty skinny person am ectomorph body type so i just want to make sure im eating right my type of body is 45% for carbs enough. Do i have too much fat. Also i need some more fat sources for calories i eat almonds cashews peanut butter eggs and lean meat but i need other fat sources i would like to eat avocados more often but i have a hard time trying to keep them fresh. I would like to use vegetable oil for fats but idk how i could possibly calculate how much of it im consuming without actually drinking it lol.

    @tmcclone9119 Those macros look good! I think 45% for your carbs is more than high enough. Your protein is hovering probably around 1.2g - 1.5g per pound of lean body weight so that's perfect too. Remember that as you gain weight increasing protein to keep up might not be a bad idea. For now, for your body weight, 170g should be enough.

     

    Just cook a few of your foods in oil and track it as a teaspoon or two teaspoons. Most of it will cook into the food if you cook it long enough. Also don't forget oily fish like salmon and tuna are great sources of fat! Maybe even throw in some seeds too! Otherwise just eat more of the fat foods you have already.

  • Posted On: 12-16-18, 11:55 pm (EST) #40

    Trying to bulk. Questions on dieting and training

    December 16, 2018, 11:55 pm

    Sovi have a few other questions and keep in mind im an ectomorph body type.

     

    1. Is hitting your muscle groups twice a week good enough for growth. How many exercises would you recommend for each muscle group for your chest back quads shoulders and arms

     

    2. I dont like to spend too much time in the gym anywhere from 60 to 75 minutes at the most. How can i make the most of it. Should i altetnate between push and pull exercises. For example if i wanted to do 10 reps of of barbell bench and then instead of of doing nothing on my rest time do a pull exercise such barbell rows or seated row machine or would that fatigue me too much for the bench press. I ususlly altetnate between biceps and triceps.

     

    3. For my chicken brest i do sauteed is that healthy to sauteed chicken breast in olive oil. I usually put olive oil in a medium size skillet and i sauteed my chicken breast for 5 to 7 minutes on medium heat. Is that enough to get oil into my chicken

     

     

    4. What is a good bed time snack besides caesin protein. What time of the day would it be best to eat your protein carbs and fats.

  • Posted On: 12-17-18, 10:27 pm (EST) #41

    Trying to bulk. Questions on dieting and training

    December 17, 2018, 10:27 pm
    Posted by: Tmcclone9119

    Sovi have a few other questions and keep in mind im an ectomorph body type.

     

    1. Is hitting your muscle groups twice a week good enough for growth. How many exercises would you recommend for each muscle group for your chest back quads shoulders and arms

     

    2. I dont like to spend too much time in the gym anywhere from 60 to 75 minutes at the most. How can i make the most of it. Should i altetnate between push and pull exercises. For example if i wanted to do 10 reps of of barbell bench and then instead of of doing nothing on my rest time do a pull exercise such barbell rows or seated row machine or would that fatigue me too much for the bench press. I ususlly altetnate between biceps and triceps.

     

    3. For my chicken brest i do sauteed is that healthy to sauteed chicken breast in olive oil. I usually put olive oil in a medium size skillet and i sauteed my chicken breast for 5 to 7 minutes on medium heat. Is that enough to get oil into my chicken

     

     

    4. What is a good bed time snack besides caesin protein. What time of the day would it be best to eat your protein carbs and fats.

    @tmcclone9119

     

    1. Yes hitting everything twice a week is perfect! Maybe even 3 times per week for lagging body parts. Generally aim for around 20 - 25 sets for your bigger muscle groups and 12 - 16 sets for smaller muscle groups (both per week). Check out my programs as an example! https://muscularstrength.com/Full-Workout-Programs

     

    2. Unless you're circuit training, I suggest having some kind of rest period. So you can do supersets like that chest and back example, but then take a 60 second rest period after you've done BOTH movements before doing your next set of the superset.

     

    3. Yes that's fine! Nothing wrong with that as long as the chicken and oil fits into your overall macros!

     

    4. Greek yoghurt is great before bed! And you can generally eat your macros any time of the day. It's good to try and time your carbs around training though, in your pre- and post-workout meals. And you definitely want some protein in your meal after training!

  • Posted On: 12-18-18, 9:10 pm (EST) #42

    Trying to bulk. Questions on dieting and training

    December 18, 2018, 9:10 pm

    So far i do two upper and two lower body days monday is upper i try to do hypertrophy bench ans then for the lower body on tuesday i do squats then wednesday is an off day then thursday i do bench for strength and friday i deadlifts. That is how i structured my big lifts. On thursday when i do back exercises on thursday is it ok to deadlifts ob friday since that hits your whole back and also can that be counted for my total working sets for my back that week.

  • Posted On: 12-19-18, 10:00 pm (EST) #43

    Trying to bulk. Questions on dieting and training

    December 19, 2018, 10:00 pm
    Posted by: Tmcclone9119

    So far i do two upper and two lower body days monday is upper i try to do hypertrophy bench ans then for the lower body on tuesday i do squats then wednesday is an off day then thursday i do bench for strength and friday i deadlifts. That is how i structured my big lifts. On thursday when i do back exercises on thursday is it ok to deadlifts ob friday since that hits your whole back and also can that be counted for my total working sets for my back that week.

    @tmcclone9119 Yes you can do deadlifts on Friday, but deadlifts are not really a back workout my friend. They're more leg dominant! It's a bit of a misconception that they are for your back.

  • Posted On: 12-30-18, 7:21 pm (EST) #44

    Trying to bulk. Questions on dieting and training

    December 30, 2018, 7:21 pm

    Scott you been helpful. I have some more questions if you dont mind.

     

    1. For a post workout protein shake do you mix 1 or 2 scoops of protein powder. Id like to use 2 but then i feel like i have too much protein that day of eating and i usually like to keep it around 170 to 180 grams. Would you think a home made mass gainer mixed with protein powder bannana eggs oatmeal and 400 ml milk. would it be good for a pre or post workout shake when i go to the gym.

     

     

    2. I been having such a difficult time seeing progress in the gym. Everytime i get ahead i always end up falling back then having difficulty getting ahead again. Im having a difficult time choosing what workout split would be best for me. The trainer i had would not recommend full body workouts but yet scott it seems you enjoy it alot and its worked for you. He recommended upper and lower splits to me but im only in the gym training a certain muscle 2 times a week and especially when its upper body day i cant fit in all the volume i want to for each of my muscle groups and im spending a little bit longer than i want. I never tried this but since now my body is probably used to working out now I thought i might try a 5 day split with a chest back legs shoulders and arms. My trainer said this would not be the best split for me but i think it is. To fit in all the exercises i can for one muscle group in about an hour and have 1 whole week to recover which would be plenty of time except could i still progress on the barbell bench especially if i do it once a week and how would i structure a work out like this for each individual muscle group.

     

    For example would these be good workouts

     

    Chest

     

    Barbell bench press. 5x5

    Incline barbell press. 4x8

    Dumbell bench press. 4x10

    Cross cable flys. 4x12

    Chest dips. 3x burnout

    Push ups 2xburnout

     

    Back

     

    Barbell bent over row 5x8

     

    Tbar row .4x8

     

    One arm dumbell row. 4x8-10

     

    Seated cable row. 4x10

     

    Assisted pull ups 4x10

     

    Seated row machine. 3xburnout.

     

     

  • Posted On: 01-03-19, 8:08 pm (EST) #45

    Trying to bulk. Questions on dieting and training

    January 3, 2019, 8:08 pm
    Posted by: Tmcclone9119

    Scott you been helpful. I have some more questions if you dont mind.

     

    1. For a post workout protein shake do you mix 1 or 2 scoops of protein powder. Id like to use 2 but then i feel like i have too much protein that day of eating and i usually like to keep it around 170 to 180 grams. Would you think a home made mass gainer mixed with protein powder bannana eggs oatmeal and 400 ml milk. would it be good for a pre or post workout shake when i go to the gym.

     

     

    2. I been having such a difficult time seeing progress in the gym. Everytime i get ahead i always end up falling back then having difficulty getting ahead again. Im having a difficult time choosing what workout split would be best for me. The trainer i had would not recommend full body workouts but yet scott it seems you enjoy it alot and its worked for you. He recommended upper and lower splits to me but im only in the gym training a certain muscle 2 times a week and especially when its upper body day i cant fit in all the volume i want to for each of my muscle groups and im spending a little bit longer than i want. I never tried this but since now my body is probably used to working out now I thought i might try a 5 day split with a chest back legs shoulders and arms. My trainer said this would not be the best split for me but i think it is. To fit in all the exercises i can for one muscle group in about an hour and have 1 whole week to recover which would be plenty of time except could i still progress on the barbell bench especially if i do it once a week and how would i structure a work out like this for each individual muscle group.

     

    For example would these be good workouts

     

    Chest

     

    Barbell bench press. 5x5

    Incline barbell press. 4x8

    Dumbell bench press. 4x10

    Cross cable flys. 4x12

    Chest dips. 3x burnout

    Push ups 2xburnout

     

    Back

     

    Barbell bent over row 5x8

     

    Tbar row .4x8

     

    One arm dumbell row. 4x8-10

     

    Seated cable row. 4x10

     

    Assisted pull ups 4x10

     

    Seated row machine. 3xburnout.

     

     

    @tmcclone9119

     

    1. Well if you don't need two scoops in order to hit your protein goal for the day, just stick to one scoop. If you get to the point where you need more protein and can't get it from whole food, then there's nothing wrong with adding another scoop. And your idea for a homemade mass gainer is great! It depends when you go to the gym - with all the natural sugar and protein in there, it will be great post workout if you can have some kind of other meal as a pre-workout meal. But if you train in the morning and want something quick and easy, it will work well as a pre-workout meal too.

     

    2. Well, I think sticking with an Upper / Lower split, or doing a Full Body split or PPL split would be best. That way you are getting more frequency. So while you're not doing as many exercises / sets per workout, you can still get the same overall volume over multiple workouts during the week. Plus you make the most of the anabolic window which lasts about 24 - 48 hours (meaning after about 2 days your muscles are generally ready to be trained again).

     

    So with what you have now, if you did full body 3 times per week, you could do 2 exercises per workout per muscle group, or even one exercise with 6 sets (18 sets total across the entire week). If you stick to doing an upper / lower split (4 days of training per week), you could do 2 exercises per muscle group per session (5 sets per exercise, making 10 sets per session and 20 sets total for the entire week).

     

    So you can still do those exercises you have lined up for chest and back for example, you'd just be spreading them out more.

  • Posted On: 01-06-19, 1:19 am (EST) #46

    Trying to bulk. Questions on dieting and training

    January 6, 2019, 1:19 am

    Like i said i dont lime to spend a massive amount of time in the gym maybe about 60 to 75 minutes. When its upper body day its hard to hit all my muscles and to give them enough volume to grow between chest back shoulders biceps and triceps. Here is and example of a workouts.

     

    1. Barbell bench press 5x5

    Barbell bent over row 5x8-10

     

    2.Incline barbell bench5x8

    Assisted pull up or lat pull downs 5x8-10

     

    3. Dumbell shoulder press 5x8

    Dumbell curls 5x8-10

     

    4. Arnold press 8 to 10 reps or cable curl 10-12

    Triceps dips 4 to 5 sets til failure.

     

    8 exercises which 2 vertical pushes 2 horizontal pushes 1 vertical row with 1 horizontal row with some biceps and triceps.

     

    One thing i like to add if i find it too hard or spending too much time in the gym to is it ok to cut out the arm exercises and mix it in with lower body day that way i could throw in another chest or back exercise on those days. Is 2 exercises enough to get my muscles stimulated enough to even grow especially bigger ones. How can i get bigger arms.

     

  • Posted On: 01-06-19, 8:39 pm (EST) #47

    Trying to bulk. Questions on dieting and training

    January 6, 2019, 8:39 pm
    Posted by: Tmcclone9119

    Like i said i dont lime to spend a massive amount of time in the gym maybe about 60 to 75 minutes. When its upper body day its hard to hit all my muscles and to give them enough volume to grow between chest back shoulders biceps and triceps. Here is and example of a workouts.

     

    1. Barbell bench press 5x5

    Barbell bent over row 5x8-10

     

    2.Incline barbell bench5x8

    Assisted pull up or lat pull downs 5x8-10

     

    3. Dumbell shoulder press 5x8

    Dumbell curls 5x8-10

     

    4. Arnold press 8 to 10 reps or cable curl 10-12

    Triceps dips 4 to 5 sets til failure.

     

    8 exercises which 2 vertical pushes 2 horizontal pushes 1 vertical row with 1 horizontal row with some biceps and triceps.

     

    One thing i like to add if i find it too hard or spending too much time in the gym to is it ok to cut out the arm exercises and mix it in with lower body day that way i could throw in another chest or back exercise on those days. Is 2 exercises enough to get my muscles stimulated enough to even grow especially bigger ones. How can i get bigger arms.

     

    @tmcclone9119 Supersetting like that works well to cut down on time in the gym! If you're doing that twice per week that is probably a good amount of sets. You could increase the sets further if you needed to when you hit a plateau.

     

    And yes you can cut out the arm exercises from your upper body day and mix them with legs if you really want to. Just keep in mind there is a possibility they will be slightly fatigued from your upper body session the day before.

     

    If your arms are really lagging then you might benefit from a separate arm day twice per week to give them more attention.

  • Posted On: 01-13-19, 9:06 pm (EST) #48

    Trying to bulk. Questions on dieting and training

    January 13, 2019, 9:06 pm

    So tomorrow is an upper body day. Im going to start with these exercises

     

    1st set

     

    Barbell bench press. 5x8

    Wide grip lateral pull downs. 4 to 5x 8 to 10

     

    2nd set

     

    Flatdumbell bench 4x8 to 10after last set can i drop the weight but like 1/3 and rep to failure.

    Barbell rows 4x8 to 10 reps

     

    3rd set

    Dumbell shoulder press 4x8 to 10

    Cable curls 4x8 to 10 reps

    After the last set is it ok to drop the weight on both exercises and rep out more reps.

     

    4th set

     

    Shoulder flies 3sets 8 to reps

    Skull crushers with ez bar 4sets 8 to 10reps.

     

    Let me know what you think. Is my workout structured properly. In an upper lower split can i see growth in my chest and back with only 2 exercises per workout. Considering my biceps and tricep get hit in all my push and pull exercises if my bench or my rows are getting stronger will my arms naturally get bigger and stronger from doing that. Ive heard that you dont need an arm day to get them to grow cause they are small muscles. I know on your full body workouts it seems lime you hit each muscle just once but you have gotten some decent results it seems. I have my lower back abs quads glutes hamstrings and calves to workout on my lower days so i guess id rather keep my arms for my upper body days. But is 1 or 2 exerciese for my shoulders and or my arms going to be enough to get them to grow and get stronger.

     

     

    Do you also think it is a good idea to have my other upper body say for strength where i workout with lower reps such as 1 to 6 or 7 reps.

     

    When it comes to lower body day how many leg exercises should i do. I know the calf muscles get hit good on squats and leg presses what are some good isolation exercises for calfs. How many ab exercises do i need in a workouts and how many sets and reps do you think is good. What exercises would you recommend for your obliques upper and lower abs.

     

     Finished my workout and ran into some problems. During the end of my workout my fingers were real sore from the bottom half of my fingers to my knuckles were hurting me. How can i fix this problem. About 45 minutes into my workout i already felt fatigued. I ate some eggs oatmeal with who milk and a bananna and worked out an hour later how can i prevent this also so i can get thru the rest of my workout easier.

  • Posted On: 01-14-19, 8:49 pm (EST) #49

    Trying to bulk. Questions on dieting and training

    January 14, 2019, 8:49 pm
    Posted by: Tmcclone9119

    So tomorrow is an upper body day. Im going to start with these exercises

     

    1st set

     

    Barbell bench press. 5x8

    Wide grip lateral pull downs. 4 to 5x 8 to 10

     

    2nd set

     

    Flatdumbell bench 4x8 to 10after last set can i drop the weight but like 1/3 and rep to failure.

    Barbell rows 4x8 to 10 reps

     

    3rd set

    Dumbell shoulder press 4x8 to 10

    Cable curls 4x8 to 10 reps

    After the last set is it ok to drop the weight on both exercises and rep out more reps.

     

    4th set

     

    Shoulder flies 3sets 8 to reps

    Skull crushers with ez bar 4sets 8 to 10reps.

     

    Let me know what you think. Is my workout structured properly. In an upper lower split can i see growth in my chest and back with only 2 exercises per workout. Considering my biceps and tricep get hit in all my push and pull exercises if my bench or my rows are getting stronger will my arms naturally get bigger and stronger from doing that. Ive heard that you dont need an arm day to get them to grow cause they are small muscles. I know on your full body workouts it seems lime you hit each muscle just once but you have gotten some decent results it seems. I have my lower back abs quads glutes hamstrings and calves to workout on my lower days so i guess id rather keep my arms for my upper body days. But is 1 or 2 exerciese for my shoulders and or my arms going to be enough to get them to grow and get stronger.

     

     

    Do you also think it is a good idea to have my other upper body say for strength where i workout with lower reps such as 1 to 6 or 7 reps.

     

    When it comes to lower body day how many leg exercises should i do. I know the calf muscles get hit good on squats and leg presses what are some good isolation exercises for calfs. How many ab exercises do i need in a workouts and how many sets and reps do you think is good. What exercises would you recommend for your obliques upper and lower abs.

     

     Finished my workout and ran into some problems. During the end of my workout my fingers were real sore from the bottom half of my fingers to my knuckles were hurting me. How can i fix this problem. About 45 minutes into my workout i already felt fatigued. I ate some eggs oatmeal with who milk and a bananna and worked out an hour later how can i prevent this also so i can get thru the rest of my workout easier.

    @tmcclone9119 That routine looks pretty good for an upper body workout. Yes you can do those drop sets on your last sets.

     

    For your arm training, it depends. Some people can get away without doing much direct arm training at all and their arms still grow a lot. Other people don't see the same results and need more direct biceps and triceps training to really get them growing.

     

    So if you're noticing growth, you can stick with what you're doing. If you're not really seeing growth, adding another exercise for your biceps and another for your triceps (and maybe shoulders) might be a good idea.

     

    Yes you can have one day for strength and one for hypertrophy if you're working towards both of those goals.

     

    There's no set number of exercises you need. You really only need 2 - 4 exercises max for a muscle group on a given day. If you're doing squats, pick an exercise for quads and one for hamstrings and that's more or less all you need for legs (along with calf raises or another calf movement).

     

    I have some good routines on YouTube for upper abs, lower abs and obliques, like the one below.

     

    Your hands probably need more time to toughen up, which will come as you train more. And if you're feeling fatigued, make sure you're drinking plenty of water while working out. Maybe have some coffee or pre-workout before you train if you think you need it.

     

  • Posted On: 01-14-19, 10:21 pm (EST) #50

    Trying to bulk. Questions on dieting and training

    January 14, 2019, 10:21 pm

    I do drink plenty of water but it seems to bother me on my hypertrophy days but not so much on my strength days so idk if i should wait a little longer before i go to the gym and i do take pre workout 20 to 30 minutes prior. When it comes for your total volume for the week should i worry about how many sets i do or reps.

     

     

     

    https://www.aworkoutroutine.com/optimal-workout-volume/

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