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  • Posted On: 05-11-19, 9:55 pm (EDT) #1

    doubts !

    May 11, 2019, 9:55 pm

    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?

  • Posted On: 05-19-19, 11:00 pm (EDT) #2

    doubts !

    May 19, 2019, 11:00 pm
    Posted by: rexloud

    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?

    @rexloud Go into the edit section for your avatar and you might be able to change to male!

     

    1. Taking your shake 15 - 20 minutes after your workout is fine!

     

    2. When I say to go Ass-To-Grass and all the way down.. I don't literally mean that your butt has to touch the ground haha. So I'm going as low as I can and that's how low you should go to! My advice is go all the way down, if you feel it more in your quads it might be because they are getting a deeper stretch when you go lower.

     

    3. What you're doing is good, but if you're aiming for 10 reps and you can only get 3 or 4 reps with a particular weight, I'd suggest just starting with a lighter weight all together with that set. If you can't get AT LEAST half of your target reps with a certain weight, it's too heavy and you're better off just lowering the weight from the start of the set - if you want to do it like you are, you should be getting ideally 7 reps and then lowering the weight to finish off the set. And yes you can lower the rest periods to 20 seconds.

     

    4. I don't think there is a need for you to add push-ups to the end of the workouts just yet. Maybe once you have been training consistently with the program for a while and aren't seeing results that could be something you add, but not right now.

     

    5. Gaining 2kg per month is more than enough. That would be almost 25kg in one year which would be 50lbs and in your first year you're only likely to gain 25lbs of muscle, so, gaining 1kg - 2kg per month would be great!

     

    You should only weigh yourself once per week. Your weight does fluctuate day-to-day and it's not a true indication of what your overall weight is actually doing. Pick one day during the week and weigh yourself in the morning, before eating or drinking and after going to the bathroom. That will give you a much better indication of what your weight is really doing!

     

    And if you aren't gaining weight.. it means you need to eat more food! Don't focus too much on how much you're burning each day. Just know that if you lose weight each week, you're not eating enough and if you gain too much weight each week, you're eating too much (granted you could do cardio if you were eating too much).

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