Thread: Maximizing my workout.....

Originally Posted by WVUDennis

I am currently intaking 5 grams of creatine an hour pre-workout. I also take GNC's Nitric Oxide maxifer pre-workout. After my workout I drink a shake with 20 grams of protein and 5 grams of glutamine. I drink 2-3 more protein shakes per day. One in the morning and usually one at night.

What supplements can I add to maximize muscle growth potential. I lift hard for about an hour everyday and eat regularly. I am about 5'7 178-180.

In addition what excerises can I do to maximize muscle growth. For xample I do cleans. Anything else?

I would appreciate any insight. Thanks in advance.

Nitric Oxide simply does nothing for you, waste of money. Creatine is ideally taken post workout with a lot of sugar.

Working out every day will prevent any gains, power cleans are not optimal for muscle growth, either.

Originally Posted by Duncans Donuts

Nitric Oxide simply does nothing for you, waste of money. Creatine is ideally taken post workout with a lot of sugar.

Working out every day will prevent any gains, power cleans are not optimal for muscle growth, either.

\
Does it matter what kind of sugar? I tend to do post w/o protein shakes with fruits or ice cream. Never added extra sugars though ... should I and what type?

Originally Posted by Duncans Donuts

Nitric Oxide simply does nothing for you, waste of money. Creatine is ideally taken post workout with a lot of sugar.

Working out every day will prevent any gains, power cleans are not optimal for muscle growth, either.

You/ve told me what not to do. Any insight on what can help?

D

Originally Posted by BoneCrusher

\
Does it matter what kind of sugar? I tend to do post w/o protein shakes with fruits or ice cream. Never added extra sugars though ... should I and what type?

there are two schools of thought on this. One is if you are on the heavy side and tend to gain bf rather easily-you should be taking in complex carbs( OF oats preferably, with fat free yogurt and a piece of fruit), the other side of this debate is if you can handle carbs at a high rate, then malto or dextro are worthy of considering.

As for power cleans not being good for optimal growth, I have to disagree with that. They are a multi joint exercise and as such require more muscle in action thereby accelerating growth overall. That's just my school of thought.

Last, ice cream is NOT an optimal sugar to have after a workout, as ice cream has fat. Fat is something you should stay away from after a workout since fat slows recovery after a workout.

Originally Posted by WVUDennis

You/ve told me what not to do. Any insight on what can help?

D

I would stick mainly to compound exercises for growth.

Originally Posted by WVUDennis

I am currently intaking 5 grams of creatine an hour pre-workout. I also take GNC's Nitric Oxide maxifer pre-workout. After my workout I drink a shake with 20 grams of protein and 5 grams of glutamine. I drink 2-3 more protein shakes per day. One in the morning and usually one at night. Glutamine is a waste of money. Numerous stuies have been done and its worthless. R-ALA has been shown to do some extra help with creatine mono absorption. Or you can buy Ironmags CEE. Cheap and definitely worth the money.

What supplements can I add to maximize muscle growth potential. I lift hard for about an hour everyday and eat regularly. I am about 5'7 178-180. When you say everyday, what does your routine look like?

In addition what excerises can I do to maximize muscle growth. For xample I do cleans. Anything else? Squats, deads, bench press, wide grip barbell rows, chins, weighted dips, close grip bench press, military press

I would appreciate any insight. Thanks in advance.

Do you have any days as rest days at all?

Yes,

On "rest days" I'll do abs....

D

Monday - Back / Triceps
Tuesay - Chest / Biceps
Wednesday - shoulders
Thursday - arms /Legs
(repeat)

chins? chin ups?

Carbs that spike insulin. There is lots and lots of evidence that any sugar you ingest post workout will be immediately directed to replenishing glycogen supplies and none of it will be stored as fat. This frees up amino acids to be used for repairing muscle damage and NOT converted to an energy source.

On your off days, take them off, don't work abs. Lift 3-4 times a week and frequently change the variables. Do chin-ups, deadlifts, squats, military and bench presses and whatever other exercises you prefer built around those.

Originally Posted by WVUDennis

Monday - Back / Triceps
Tuesay - Chest / Biceps
Wednesday - shoulders
Thursday - arms /Legs
(repeat)

chins? chin ups?

You have a lot to learn, have you read any of the stickies at the top of the training forum?

Originally Posted by Samo

You have a lot to learn, have you read any of the stickies at the top of the training forum?

your answer has got to be the biggest fucking copout aside from blatantly ignoring him. Dont say shit like that. If you cant answer his question, shut the fuck up.

Originally Posted by Duncans Donuts

Carbs that spike insulin. There is lots and lots of evidence that any sugar you ingest post workout will be immediately directed to replenishing glycogen supplies and none of it will be stored as fat. This frees up amino acids to be used for repairing muscle damage and NOT converted to an energy source. Agreed. However, there are those like myself who gain plenty of weight if they dont watch their carbs. I'm not saying ban all carbs-thats stupid. I'm saying be careful of the carbs that you ingest.

On your off days, take them off, don't work abs. Lift 3-4 times a week and frequently change the variables. Do chin-ups, deadlifts, squats, military and bench presses and whatever other exercises you prefer built around those. Absolutely correct.

Originally Posted by juggernaut

your answer has got to be the biggest fucking copout aside from blatantly ignoring him. Dont say shit like that. If you cant answer his question, shut the fuck up.

That seems a little bit harsh considering that WVUDennis's routine looks to be one of the shittest put together programs since the dawn of time. (No offence intended to him)

But a good place to start would probably be reading the stickies.

Personally id change that "split" to something like:

Monday: Back/traps/biceps
Tue: Off
Wed: Chest/Shoulder/Triceps
Thu: Off
Fri: Abs/Legs

Something along those lines, or if you want to workout and have the time to workout 4 times a week then maybe alocate a day to abs + some cardio.

For starters your current routine 3 large muscle groups 3 days in a row which is bad practice. secondly your working back (pull) with triceps (push) Not sure why your allocating a whole day to shoulders, especially since there gonna get hit pretty hard the day before while working your chest. I cant understand why you would have "arms" with your legs, especially since you've worked your shoulders the day before and biceps/triceps two days previously.

As a final note id stick your chin ups in your back day.

I have to disagree Stan. I'd give shoulders with biceps on their own day instead of resting. Chest with triceps, Quads can be paired with calves, hams can be paired with back. So it looks like this:

day 1: Quads and calves
day 2: Chest with triceps
Day 3: Back with hams
Day 4: REST
Day 5: Shoulders with biceps (this is the last day he'd give to arms).
Day 6: quads with calves
and so on...

3 days on, 1 day off, 2 days on, 1 day off and so on, with abs on the first and last day. The beauty of this is that he's letting enough time reside so that he can heal within 4 days, get ample rest and reignite growth. As for sets and reps, I would pick 3 exercises on the first bodypart and only 2 exercises on the second. Reps should go in the first exercise: 5x6-8, this includes the first three sets as warmup, the second exercise can be 3 sets of 8-10, and the third can be a finisher of 2x12-15 reps.
The second bodyparts reps can be: first exercise: 4x6-8 with 1-2 warmup set, the second can be 3x8-10.
On the days of doing tris/bis I'd only 3 sets and 2 sets-same rep scheme. I have grown exponentially on this routine. After 4 cycles of this: I switch to 2 full weeks of 6 days a week doing only 1 body part a day, with abs on the first and last day.

And i don't believe I was harsh at all. I merely stated in not so many terms that the kid is here to learn and people will shy away when they get answered like the peckerhead did above. No such things as stupid questions, just stupid people. I think Dennis' question was extremely valid.

and by the way, his routine want shitty, it was misguided.

Interesting points. And yes it was misguided, and therefore shitty, whether it was his fault or he was mis informed.

And although I agree your suggestion looks good id be interested to see what kind of intensity hes been training with as to suggest where he should go from now. at the moment all we know is what bodyparts hes been training on what days.

I like training the movements, not body part splits, personally.

Originally Posted by juggernaut

your answer has got to be the biggest fucking copout aside from blatantly ignoring him. Dont say shit like that. If you cant answer his question, shut the fuck up.

Does someone need a hug?
.

I apoligise to Dennis if my reply sounded sarcastic, I am mearly suggesting a glance at the stickies as they can better explain than I can, as I am fairly new to this and don't want to give you the wrong info......

Good luck with whatever you do.....

Originally Posted by Samo

Does someone need a hug?
.

uh samo...your pencil arms (a whole 13 inches) couldnt get their little scrawn around me. shut the fuck up, sit back and learn little man.

Originally Posted by juggernaut

uh samo...your pencil arms (a whole 13 inches) couldnt get their little scrawn around me. shut the fuck up, sit back and learn little man.

what's your problem? You're starting to sound like a bully....

A real tough guy behind your keyboard aint ya....
You got any pic's for me to see then?

Me a bully? No. I just have no tolerance for people much like yourself blowing others off who want or need some information. The kid asked a decent question-you told him to screw. You're a dick.
I have pics, as I have competed several times in the last three years. Whats your claim to fame? Those tiny man titties you have in your avatar? They're fucking laughable. Did you even surpass high school yet, kid?

Dude you're a fag, all I've seen from your avatar is fuckin cartoons...

You talk a good game, lets see some pic's bitch..

oh wait that's your mom.


Here you go:



oh wait that's your dad.

Originally Posted by juggernaut

I have to disagree Stan. I'd give shoulders with biceps on their own day instead of resting. Chest with triceps, Quads can be paired with calves, hams can be paired with back. So it looks like this:

day 1: Quads and calves
day 2: Chest with triceps
Day 3: Back with hams
Day 4: REST
Day 5: Shoulders with biceps (this is the last day he'd give to arms).
Day 6: quads with calves
and so on...

3 days on, 1 day off, 2 days on, 1 day off and so on, with abs on the first and last day. The beauty of this is that he's letting enough time reside so that he can heal within 4 days, get ample rest and reignite growth. As for sets and reps, I would pick 3 exercises on the first bodypart and only 2 exercises on the second. Reps should go in the first exercise: 5x6-8, this includes the first three sets as warmup, the second exercise can be 3 sets of 8-10, and the third can be a finisher of 2x12-15 reps.
The second bodyparts reps can be: first exercise: 4x6-8 with 1-2 warmup set, the second can be 3x8-10.
On the days of doing tris/bis I'd only 3 sets and 2 sets-same rep scheme. I have grown exponentially on this routine. After 4 cycles of this: I switch to 2 full weeks of 6 days a week doing only 1 body part a day, with abs on the first and last day.

And i don't believe I was harsh at all. I merely stated in not so many terms that the kid is here to learn and people will shy away when they get answered like the peckerhead did above. No such things as stupid questions, just stupid people. I think Dennis' question was extremely valid.

Thats actaully not a bad body-split routine. Rare around here.

Still more pushes than pulls though...

thanks Akira. Means something coming from a brain like you. I cant believe the amount of growth that I have had on this routine.

Even though I am not a fan of body-part splits, I like to see examples. Usually theyre quite terrible, but (depending on volume of course) your's certainly isnt that bad at all.

I was sitting here counting the movements and such, wanting to bluntly disagree, but the numbers still came close.