Training Routine help...

[big_fella_andy]

hey, firstly, this post is gonna be quite long, but here goes.


im 6ft 3, weighing 12stone 7lbs, not that big for my height, anyways, i've got a whole month off work in january, so i've decided to join the gym. i was wondering, what the best routine would be, for putting on weight, i have a lot of "relaxed muscle" on my back and on my lats, so im wanting to work out these as priority, how much time should be spent on each muscle, to get maximum efficiancy from the workout? (not too much, not too little)

also, i'l be wanting to work out my, biceps, triceps, delts, and chest (their reasonably toned at the moment.


so what im wanting to ask, how many times a week, would it be recomended going to the gym to get the most out of the whole month (after that month ide be going less to maintain and build gradually).

also, which muscle supliment would anyone recomend, at the moment im using maximuscle cyclone, i used it ocne before, i certinly did see results, but i wasnt consistant with it. is it a good idea to stick with this specific one?

last couple of questions anyways....

if going to the gym for a whole month, frequently and doing a vigerous routine, using the correct supliments and eating properly. would it make a noticeable difference?

anyways thats it, thanks for any help , if the message above dont make any sense, bring it to my attention which part of it makes no sense, and il try and clarify it.

thanks

 

[RockSolid]

working out for a month would make a difference, some visual but probably you'll notice you're not as sore the next day, can lift more and lifts will feel more natural. I would say workout mon tue thurs fri and do a simple upper, lower split. You can workout all the muslces you listed with simple compound lifts. Keep it simple. I would use a protein supplement, try to get 1g of protein per pound of bodyweight. If you wanna try creatine that could help but I dont use it and I get good results. here is a suggestion:

Mon
Bench Press (go heavy)
Bent Row
Shoulder Press (go the distance)
Seated Row
Dips
Pullups

Tue
Squat
walking lunges
stiff leg dead lifts
calves

thurs
shoulder press (go heavy)
t-bar row
bench press (go for reps)
seated row
incline bench (do your best)

friday
deadlifts
front squat (these are weird at first but once u get used 2 it theyre great 4 quads)
leg extension
leg curl

If you wanna do arms like bicep curls and tricep pressdowns etc. you can but at first doing pulling will get ur biceps and shoulder press and bench pressig and dips will get ur triceps. I am not a personal trainer or excercise science major, this is similir to what I just finished and it worked well. You could do reps 6-10 for most excercises and eat a lot if u wanna grow. good luck

 

[big_fella_andy]

http://www.maximuscle.com/cyclone?t...vLvAs4kCFSoMQgodWwUJtA#NutritionalInformation


thats the muscle sup ive been using, plus, you can take it with water or milk, if you take it with milk you get an additional 370calories per pint, 22 grams of fat, and 18 grams of protein, (i think).


and thats to be drank twice daily.

 

[CowPimp]

Sounds to me like you need a healthy dose of the stickies. Check out the posts at the top of the page that are always listed first.