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little help please


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Posted by: mrpower

i recently started working out again, I've been on and off for a long time and about a month ago i decided to get serious.I was 137 lbs when i started, now im at 160....you guys should know why .Well my workout right now is pretty shitty.Basicly i do chest and tris on mondays, back and bis on tuesdays and shoulders and trap on wednesdays, and then i repeat the same thing over and over.I know i need a badass leg workout in there just dont know how to fit it in.Wish you guys(and girls) could give me some pointers and advice because i know without a good leg workout I aint going nowhere, and any other advice on the rest of my workout would really help a lot. I;m very good with criticism so shoot!!! thanks guys


Posted by: P-funk

read the training 101 stickie and come up with a routine and post it here.


Posted by: mrpower

ok how's this
monday: chest tris and shoulders
tuesday: legs
wednesday: back bis and trap
thursday: legs
friday: chest tris and shoulders
saturday: legs
sunday:back bis and trap
i dont think i need any days off, for me leg days are my days off, im really hyper and energetic and i get lots off sleep all the time.Also one other question, is 2 gallons of water a day good or should i step it up a bit?let me know what u think about that workout...i have a feeling ur not gunna like it very much


Posted by: Plateau_Max

Sorry to say man, you're going to need days off to allow adequate time for protein synthesis for your muscles. Your body uses the nutrients from your diet in specific ways to rebuild your body in order to restructure it to meet the demands you're placing on it. Taking a day to do legs doesn't mean your body will be able to rebuild your upper body since you're not using it. It's distributed, a lot of the best builders I've sat down with have told me how important their days off are to them, and many of them will take 3 days off a week, usually 1 day off, 2 days on, 2 days off, or something of that nature.

You should put a lot of emphasis on your leg workout, but that doesn't mean you need to sacrifice necessary rest days. For strength and size give yourself a good balance of both pushing and pulling movement exercises. I'd go into more depth but my posts are usually way too winded.

In summary, put a lot of effort into your leg workout by really pushing yourself, but do not take away your rest days, and make sure your diet is on point.

P-Max


Posted by: TJ Cline

Quote:
Originally Posted by mrpower View Post
ok how's this
monday: chest tris and shoulders
tuesday: legs
wednesday: back bis and trap
thursday: legs
friday: chest tris and shoulders
saturday: legs
sunday:back bis and trap
That is the worst workout I have ever seen posted here


Posted by: mrpower

lmao thank forman!!....well how about this
monday:chest,tris,shoulders
tuesday:legs,back
wednesdayff
thursday:back,bis,trap
friday:leg,chest
satff
sun:leg,choulder,trap

this is kinda hard to figure out, almost like a damn puzzle


Posted by: TJ Cline

Quote:
Originally Posted by mrpower View Post
lmao thank forman!!....well how about this
monday:chest,tris,shoulders
tuesday:legs,back
wednesdayff
thursday:back,bis,trap
friday:leg,chest
satff
sun:leg,choulder,trap

this is kinda hard to figure out, almost like a damn puzzle
monday: Upper ( chest,tris,shoulders 100%...back,bis,trap 50%)
tuesday:Lower ( 100%)
wednesday: Off
thursday: Off
friday: Upper ( chest,tris,shoulders 50%...back,bis,trap 100%)
sat: Lower ( 75%)
Sun: Off


Posted by: mrpower

well looks to me like i did a little bit better this time.What do u mean by the 100% and the 50%s?


Posted by: TJ Cline

Quote:
Originally Posted by mrpower View Post
well looks to me like i did a little bit better this time.What do u mean by the 100% and the 50%s?
Volume


Posted by: mrpower

volume?? im sorry to be such a pain in the ass but i still dont get it, im a noob!!!


Posted by: mike456

volume is the amount of sets/exercises


Posted by: mike456

im guessing you didn't take p-funks advice


Posted by: PWGriffin

Quote:
Originally Posted by mike456 View Post
im guessing you didn't take p-funks advice



Posted by: CowPimp

Legs are your day off? You better start training them harder if that's the case.

You don't need to be lifting more than 3-4 days per week. I see no point in lifting more frequently than that, unless you're talking active recovery type sessions or improving work capacity. Even then, the intensity on the other days would be nowhere near enough to stress the nervous system to any significant degree or lead to protein degradation in your muscle tissue for that matter. You're just starting up again though, you would need to work up to that.


Posted by: mrpower

well after doing some reserch i came up with this
M-leg,shoulder
T-bis,back
W-off
Th-chest,tris
F-leg,trap
S-off
Su-on sunday i think i should do a little bit of everything, like chest,tris,bis,and back but with a 50% volume. is this anywhere near decent?



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