Can someone give me a workout plan to gain serious muscle?
I just want a plan that tells me what to workout, which muscle groups to work out, and stuff like that
MONDAY:
Squat 5 reps, 5 sets
Barbell Row 5×5
Benchpress 5×5
WEDNESDAY
Squat 5×5
Weighted Chinups 5×5
Military Press 5×5
FRIDAY
Deadlift 5×5
Barbell Row 5×5
Incline Press 5×5
This is all you need, if you feel like it, add some weighted crunches, barbell curls, or dips to the end of a workout but they aren’t really neccisary.
Eat. Eat. Eat. Eat. start at 3000 calories per day, 1.5g protein per pound of bodyweight, lots of fats, peanut butter, eggs, fish oil, flax oil, nuts, fish, olive oil.
eat red meat, lots of it, ground beef, WHOLE eggs, fish.
carbs from whole wheat pasta, 12 grain bread, bagels, fruit, rice
eat 4 – 6 meals a day HUGE meals, eat till you are stuffed, NEVER be hungry. if you aren’t FULL, then EAT again.
count your calories, get enough, to gain weight you might have to get into the 4000 range or higher. you will be amazed at how much food that is if you aren’t used to eating. COUNT THE CALORIES.
each week focus on adding 5 – 10lbs to the bar. don’t cheat, deadlift with a straight back, squat, DEEP, benchpress touches your chest then back up or its not a rep. you will get strong, very strong, and gain alot of muscle.
learn proper form from exrx.com
Has anyone heard of a drink that builds lean muscle after a workout?
I forgot what it’s called but the name has only 3 letters. You drink it after a workout and it supposedly replenishes and builds lean muscle and all that stuff. I saw it on a commercial and I forgot to visit the website, where it’s giving free samples.
It’s either
Creatine
or
Protein milk/shake/drink
That’s the only two things that will help you build lean muscle. Unless you wanna use steroids then that’s a different story.
Is a split or circuit workout more effective for building muscle?
I’m confused about how to work out. Supposedly a split workout routine (ex:chest and biceps one day, triceps and back the next, and shoulders and legs the third, then a rest day) is more effective for building mass. However, what if you did 3 exercises for each muscle (like you normally would on a split workout) every other day? It would seem to make sense that if you workout out your muscles more often then you would get a bigger workout, which would mean getting bigger. Any thoughts?
What if you did 5 compound exercises and abs and obliques every other day. with cardio on your non-lifting days. Squat, pullup or cable pulldown, bench press, deadlift and standing press.
What is the best workout/most important muscle in football?
What is the best workout/most important muscle in football?
As a slightly below average height player, what muscles should I work on and what workouts should I do more often than others? Ex: Squats
I mean best for hitting/tackling, mostly for linebacker.
ur hips. that’s why when u do squats u push up real fast. it gets ur hip flexers stonger to deliver mor punishing blows because if u tackle right u should be lower than the guy and to get him off his feet u need to push up with ur hips. if u get a drive from ur hips u have a greater force going into the guy u tackle simple as that. same in baseball and basketball its all about ur hips and legs.
What muscle workout for me? Already done full body.?
I have been doing a full body workout for about 3 months and can see some results. Now I want to do more of like focusing on 2 muscle groups a day. I go to the gym M-F, can anyone give me a workout to build muscle?
Give this a try. It’s a good starter workout.
Workout 1: Monday and Thursday (push workout)
Quadriceps:
Smith machine squats 4 x 6-8
Leg presses 4 x 6-8
Chest:
Incline bench press 4 x 6-8
Dumbell bench press 4 x 6-8
Shoulders:
Dumbbell shoulder press 3 x 6-8
Dumbbell lateral raises 2 x 6-8
Seated front raises 2 x 6-8
Triceps:
Close grip bench press 3 x 6-8
Bench dips 3 x 6-8
Calves:
Standing calf raises 4 x 6-8
Workout 2: Tuesday and Friday (pull workout)
Back/Hams:
Deadlifts 4 x 6-8
Romanian deadlifts 4 x 6-8
Lat pulldowns 4 x 6-8
T-bar rows 4 x 6-8
Biceps:
Barbell curls 3 x 6-8
Incline alt. dumbbell curls 3 x 6-8
Abs:
Weighted crunches 4 x 6-8
Rest two to three minutes between each set. Switch between standing and seated calf raises.
http://www.bodybuilding.com/fun/index.html
This site will help with everything else you need to know. E-mail me if there is anything else I can help you with.
Good luck and stick with it! It’s worth it!
Maximum Muscle building workout plan using machines only?
There are no free weights in my complex’s gym. Please provide me a weekly workout plan for max muscle growth using high intensity sets (3-6 reps with max weight) using the basic machines. Cardio input is also appreciated for fat burning and muscle gain as the gym has steppers, bikes and treadmills. I’m 22 yrs old and weigh 170 lbs. Any suggested supplements and when to take them would also be appreciated. Thanks to all who answer!
No freeweights? Thats a ripoff. Free weights give you best results. Oh well.
Machines should give you results but not as fast.
First, if you want to bulk up you should understand that you should do low reps (6-8) and as much weight as it takes for you to be unable to do any more than 8 reps. Then you should divide up your days to isolate one part of your body, to optimize your workout. Example, day 1, Biceps, back, day 2, triceps, chest, day 3, legs. Day 5, shoulders, anything you might have missed.
Back, Biceps: Pull down machine, bicep curl machine, Seated row machine.
Chest, Triceps: Bench press machine, tricep extension machine, Fly machine.
Legs, there should be a ton of leg machines for your thighs and calves, just use as many as possible.
Shoulders: Military press
These are the only things i can really think of, they are machines at my gym so maybe yours will have more. However my advice to you is find a gym with freeweights.
As for supplements, take isolated whey protein after your workout. You could also take it before. If you wanted to take creatine, do it after your workout as well.
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Duration : 0:9:4
What is the best way to build Stamina and speed, thigh muscle workout..?
what is the best way to build stamina, fast or longer term, whatever.
Also what is the best technique to build footwork/Agility, and what gives my thigh muscles the best work out??
This is for Soccer. just in case you where wondering,
Thank you for looking.
Thigh muscles – 150 Squats a day.
But make sure you warm up 
or else you’re going to be in SERIOUS pain. Like I am now. lol.
x
How long should I wait before I go to sleep after a 30 min workout(muscle train) at night. And is it bad?
Also, is it bad for me to work out at night? I am 5/8 and only 130lbs, trying to gain muscle and definition, should I lift lighter weights for more reps and sets to get cut up? Thanks
im 5′8 myself but im 210 pounds..and 19 years old….best thing to do is eat like crazy and take in alot of protein from different sources…..like Fish,nuts(peanut butter) turkey,chicken and for extra help just go buy some candy bars and shakes from GNC stores. and being ripped at such a small size isnt really important….would you rather be heavier and then get riped or just be around 130-140 and ripped?
Francois Muse Bodybuilding Muscle Workout (Part 3 of 6)
Francois Muse bodybuilding muscle workout (Part 3 of 6)
Duration : 0:8:5
Whats the best workout muscle supplements?
I need help finding out whats the best pre and post workout muscle supplements, any suggestion would help, but Please dont suggest steroids.
food and hard work is the best supplement. Really, if you eat right and have a consistent workout regime your body will eventually grow, it’s a proven fact.
Fitness – 550 Rep Muscle Murder Workout
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Duration : 0:8:24
I will have to skip a muscle workout; what happens?
I’m going on a trip for 5 days, which means 5 days without any muscle work out. Will I lose muscle mass? Is their a diet that will prevent that? Should I hit the gym very hard when I come back?
You will be fine if anything it can help you. Rest is as important as working out. Just keep a regular weightlifting diet. Eat good sources of protein and healthy fats with lots of fibrous vegetables. Don’t be surprised if your strength has increased when you come back. Don’t worry a week is no where near enough to lose muscle, they will just be recovering from exercise during your week off.
Most importantly: Enjoy the trip!
Does cardio workout affect muscle growth after strength training?
If I do a really intense weight training at the gym, and my body is sore the next day, does a cardio workout that next day affect the muscle reparing/growth from the weight training in a negative way?
Thanks!
Almost definately, yes. I am going to assume that you are trying to build strength and increase muscle mass. If so, you need to eat enough food to feed the growth process going on in your body. Don’t plan on losing fat AND gaining muscle. Do one at a time. Unfortunately, they are opposite processes. Only a few genetically gifted people can be succussful at both.
You can still do cardio for heart health, but don’t do too much. Prolonged, enduring cardio burns not only burns fat, but muscle too! Avoid longer sessions, and stick to short, fast, intense cardio workouts (then, eat!) Make sure you eat enough to make up for all the calories you burned running. If you don’t, you will notice your next weight-lifting session will be the exact same as your previous one; meaning you haven’t grown and gotten stronger.
How do you relieve post workout muscle soreness?
I’ve really stepped up my exercise and I am experiencing muscle soreness. How do I stop it without cutting back on exercise? 10 Points!! Thanks in advance!
what you are suffering from is called D.O.M.S, delayed onset of muscle soreness. this happens because your muscles have not had the correct amount of time to recover properly and everytime you exercise, you are just delaying the recovery time more and more. luckily there are several ways to help prevent this and in some cases stop it. before and straight after exercise stretch VERY VERY well, also try taking a protein shake (protein helps build as well as recovers muslces) and another important one is a suppliment called L Glutamine, this will help boost the natural L Glutamine levels in you body. L Glutamine helps with muscle recovery
video of Stuart Core working out coremuscle.co.ukHow to workout muscle groups?
I plan to join the marines and would like some work outs that would help me prepare (the only equipment i got is my body and an iron gym to do pull ups and dips on)
And I would like to know what muscles I should be focusing on… A workout plan with these as well would get you a well earned best answer. I am planning to do cardio in my week as well FYI
LOL, did u ask this question twice? I just answered it, but I will give you the same answer here.
Bro, OK got it! if you are going to be going into the marines you should be doing the crossfit workouts. They were designed by an ex navy seal and they are awesome.
http://crossfit.com/
post your results on our forum so we can track your progress.
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Duration : 0:8:14
What is a good product to help build muscle during my workout?
I am a 29 year old male who has just started working out on a very regular basis. I am currently drinking a smoothie before and after my workout, containing 100 % whey protein (20 grams per smoothie), fruit and milk. I also take a GNC multivatamin. I am looking to add one or two more Supplements or products to my regimen. I am on somewhat of a limited budjet. I do not have any excesive fat to lost. I am already phsically fit from jogging, but I am a slender guy who needs some muscle ! I appreciate and suggestions and thank you for your time.
Shaun
It’s less an issue of those supplements and more one of regular food in goodly quantities, lots of rest and a good workout. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
Best way to isolate the shoulder muscle during workout?
What’s the best workout to really hit the shoulder muscles?
a meat cleaver
is there a preferred workout order for muscle groups to maximize efficiency?
im trying to get tone and in the process lose weight.
i like to start off my workout with cardio and stretching, then go to more stretching with lat pulls, chest flys, and rows. after that im just pretty much bouncing around between machines.
is there a recommended order to workout muscle groups for optimized efficiency?
the only thing i do consistently is the above mentioned and when doing bench i do flat, incline, then decline and then after everything i do abs last.
for example im asking should i(or does it even matter) if i start off with biceps then triceps then chest then deltoids.
opposed to doing chest first then triceps then deltoids then biceps.
if there is a preferred order for a complete body workout that would be nice. i also understand that certain muscle groups should be worked on for the same day and that full body is not recommended. or is it?
and also i am a guy. my avatar is a girl because i would rather look at a girl than a guy.
Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk).
If you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps.
Legs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone.
Never do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal.
Abs can be done everyday.
cardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.
When you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.
What muscle/s do i have to workout first when weight lifting?
i am a 14 year old girl and Im taking weight training classes. i want to know what’s the first muscle/s i workout first before i start on my abdominal muscles and latissimus muscle? Now i don’t wanna hurt my body i wanna stay in shape.
what kinda question is that?!? work out whatever body part you want! you won’t strain yourself or anything, unless you work on one muscle too long…
What do you think about this muscle gain workout?
I am trying to gain muscle mass and I was wondering what you thought of this workout I put together. I am 16 and really thin so I don’t want to lose weight, I’d prefer to gain as much mass as possible.
Monday:
Push-ups
Sit-ups
Squats
Biceps Curls
Skipping (20 minutes)
Tuesday:
Tricep dips
Chin-Ups
Skipping (20 minutes)
Wednesday:
Squats
Push-ups
Biceps Curls
Skipping (20 minutes)
Thursday:
Sit-ups
Chin-ups
Skipping (20 minutes)
Friday:
Squats
Pushups
Biceps Curls
Skipping (20 minutes)
Saturday and Sunday:
Rest
I am trying to work out all week but only work selected areas of the body on certain days to give them time to recover and grow.
I also go bike riding for an hours each second day to help my legs and overall fitness.
I try to get as much protein as possible from eggs and cheese and everyday items as I don’t have access to any health supplements. Could you maybe suggest a certain diet to go with this style of workout.
Thanks
Mate, a few comments.
You can’t get big and lose weight at the same time. This is nearly always true especially without chemical help. You are doing too much cardio to put on weight.
You also would be struggling to work at intensity if you are doing squats and skipping on the same day. By rights working a max or near max intensity you should not be able to complete 5 minutes let alone 20 minutes of skipping. You may need to increase your intensity.
Cut back on the riding too.
Diet sounds like you are on the right path. Keep on the protein line. Don’t worry about supplements – most aren’t worth their money for an average person (professional athletes are different).
Go heavy mate and you will get big – just don’t be stupid – be safe