effective work routine? and suppliments

[niel_X]

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Hey can anyone help me with my workout routine? it seems na cge lang ko gym but dili man ko harden ang ako muscle but ko grow man noon. and usna suppliments na gi gamit ninyo na effective?.

[shoti]

up

[noel quinicot]

1body part a day, nya after 1 week pa nimo i workout balik ang imo gi work out nga body part,
protein shake really works!

[ronz_rodz]

pls help this thread coz i also wanna know if it's effective or not.. can you help us.. thanks in advance...

[quad]

i agree with noel. in working out focus on one body part at a time. you should have a game plan and strictly follow it. such as how many reps, how high is lifted, how low it should go, etc. asking a trainer can help. write it down and bring it along when you go gym.

as for supplements? (check your spelling bro) i personally dont recommend any. good old, NATURAL work out is all you need.

[freeheeler]

Hey can anyone help me with my workout routine? it seems na cge lang ko gym but dili man ko harden ang ako muscle but ko grow man noon. and usna suppliments na gi gamit ninyo na effective?.

There are many different workout programs available and somewhere, there is one for you. It depends on how many days you can workout per week? What are your goals? Fitness? Body Building? Also, there are many other factors that come into this, sleep, nutrition and of course supplementation.

Depending on many days a week you can exercise, depends on how many body parts you need to exercise per day. Roughly speaking (this is not an exact science) but you need to give each muscle group approximately 7 days rest to allow for repair and growth. And of course you need to feed the muscle with right amount of protein/carbs/fats etc if it is to do either

Look at the body parts you want to train

Chest
Triceps
Back
Biceps
Shoulders
Calfs
Hamstrings
Thighs
And of course the old favorite…………………ABS

So, if you exercise one body part per day you will need to train non stop.

Try this method

2 parts per day

Chest and triceps as you incorporate your triceps in your chest exercises, so by the time you have finished your chest exercises your triceps will be well warmed up

Back and biceps for the same reason as above

Split the other groups as above.

Abs should be done at least twice per week, different exercises with hanging crunches the best method

Cardio should also be included at least 3 times per week but always after your workout. 25 to 30 mins interval training is best for fat burn

If you are just starting out, remember one thing. Technique is the most important item in your training. Train wrong and it does not matter how much weight you lift, you will not grow. I’ve seen people doing barbell curls with massive weights but they are also using their back and shoulders to lift the weight……….WRONG!! Start light with the weight, get your technique right and you will grow and get stronger.

Keep a log of your training. Write down what exercises you did, how much you lifted and what your resting period between each set was. Don’t stick to the same exercises every week, shock your muscles!!!!

Nutrition is as important as the weights, they compliment each other. No point punishing yourself in the gym and then filling your body with crap outside.

This is just an idea, for others they feel different

Eggs/whey protein before you train

Casein protein supplement after you train as it is slower digesting. There are lots of other supplements you can take but giving your muscles protein is probably the most important

Eat little but often, fuel your body throughout the day, 6 to 8 meals. Prepare food the night before, it’s easy once you get used to it.

So, start your program slowly, do not over do it if this is your first time

Start off with 3 or 4 sets per body part, making say the 3rd set your heaviest. Max of say 12 sets for the lightest and 6 – 8 for the heaviest. Rest for say, 90secs between sets. Always stretch before you start, I like 5 mins on a rowing machine as it warms up a lot of the body parts you are going to use

There is a load of information you will find here

http://forum.bodybuilding.com/showthread.php?t=998224

Good luck and enjoy

[niel_X]

Opps sorry for the spelling....thanks for correcting me bro. nyc man sad mag tumar tambal kay mas faster ka mka regain sa strength dba? but im not referring steroids as supplements ha....

[Onins]

@freeheeler naa ka sa bodyspace? whats ur accountname?

[freeheeler]

@freeheeler naa ka sa bodyspace? whats ur accountname?

?? Sorry, English only here, won't start learning the local language until November.

[P-Chan]

he's saying if you have a body space and what's your account name...

i found circuit training to be effective....