new work out plan anyone?

[wazzacky]

Gona get a gym membership round next weekish
I need a good plan (i don't mind if its intense, just not too intense) for primarily upper body. Im thinking 4 or 3 days a week. Maybe more if needed.
Any ideas?

[Ares]

monday- chest and triceps
tuesday- abs/run
wednesday - biceps and back
thursday - abs/run
friday - legs and calfs

try that?

i just came up with that on the spot, I think its balanced?

[wazzacky]

i will, what type of protein powder should i take? I weight 135...im trying to increase my weight to maybe 150 or 160.

[Ares]

Stuff your face with fat.

Not joking

[wazzacky]

seriously !? Like i'm skinny, but my body fat % is still probably between 10-13. I have a friend, same height who weights 180 and hes not super bulky either. hes a soccer player.

[Nethran]

Yeah, eat fatty red meats. They have tons of protein. If you don't mind the possible effects on your liver, you could also try Creotine. It increases the amount of protein that your body converts to muscle, but may or may not cause heart and liver problems.. Power bars and other protein bars are good, too. I like the kind from Costco that are peanutbuttter-chocolate. Mmmm...

[Mathalamus]

i eat steak and meat a lot, yet i dont get strongr.

[wazzacky]

protein by its self doest make u strong....You need to do resistance training.. So wait..i shouldn't take protein powder. I'm not a big meat eater.

[Nethran]

Well, supplement your diet with protein if you don't get enough and cannot get enough through just eating. Protein powder, protein bars, etc. Just take the recommended dosage so you don't overdo it. Remember this, too: Low reps(20 or so, probably 3 sets with about 3 minutes between each) and high weight to build muscle and strength. Muscles grow when you apply sufficient resistance that individual muscle fibers tear and the body is forced to bridge the gap with more(I'm pretty sure) when it heals them. Make sure you do enough that it'll hurt the next day, I say. I like the feeling of sore muscles, because it lets you know you dun good. You can always tone up once you hit the size you're looking for. And don't forget to work your legs if you're not built there to begin with, because you'll end up looking wierd.

[Pamela]

Someone once tried to turn me into a body builder when he saw me work out.Do not concentrate on a certain food...eat normaly,do your work outs,and don't sweat the small stuff.
A lot of size is genetic.
Even as tiny as I am my biceps measuerd 12 inches.I did curls and for calfs was up to 110 lbs pushing up and down with my toes.

I only weigh 102....

Just eat dude.

[wazzacky]

Well, supplement your diet with protein if you don't get enough and cannot get enough through just eating. Protein powder, protein bars, etc. Just take the recommended dosage so you don't overdo it. Remember this, too: Low reps(20 or so, probably 3 sets with about 3 minutes between each) and high weight to build muscle and strength. Muscles grow when you apply sufficient resistance that individual muscle fibers tear and the body is forced to bridge the gap with more(I'm pretty sure) when it heals them. Make sure you do enough that it'll hurt the next day, I say. I like the feeling of sore muscles, because it lets you know you dun good. You can always tone up once you hit the size you're looking for. And don't forget to work your legs if you're not built there to begin with, because you'll end up looking wierd.

ya i know the whole reps verse weight thing. I do 13-15 reps depending on what excercise for toning (my muscles are pretty toned already) with a minute and half rest between each. I'll do the same for next week than the 3rd week im doing pure strength training 5-6 reps. Oh and i don't get sore that much. I take glutamine, an amino acid that aids muscle repair. Only my core and back get sore now. Biceps are back to normal within one and a half days. oh and my biceps and triceps give my arms a circumfrence of about a foot already. Thats the whole toning thing. I can curl like 35lbs but only 4 or 5 reps and it kills my forearms which are not as strong yet. I do 23 pounds (20 pounds plus bar) free weights and if i ever do machines (i never do) id got 40 or 60 lbs. Its good thing my brother works out with me, he's the only one who tried to test my limits. I know i can bench (in strength training) almost my own weight, and can do 90lb tricep pulldowns. I think i've got my work out plan down. Upper body, lower body, upper body, lower body and core all the way through.

[Frai7ty]

Sounds good to me. I have a similar build to you, and when I had a weight lifting class we did upper body, lower body alternating, with core all the way. Felt good, I should take that class again lol.

[hellsing293]

I read somewhere that pushups are actually a really good way to build your upper body because they work out a lot of muscles. Additionally, the article(s) said that pushups are seen too much as a supplement to a regular workout and aren't seen as a workout in and of themselves. I would do some research; I've read plans that steadily build one up to doing hundreds of pushups a day.

Here's one article that I've read recently: Possible Error Detected (I have no idea why it says this, but it still works).

Also, I would simply look to make small, healthly tweaks to your diet rather than overhaul it. Simply look to be more healthy overall, and focus less on a high-intensity protein diet. If you want more protein, buy a supplement. I also recommend daily multivitamins for general well being (do your research first though, vitamins aren't regulated by the FDA and as a result most of the brands you see in the store can be garbage).

[Frai7ty]

More supporting evidence from lifehacker. There's a link with more info there to.

[Nethran]

I see pushups as more of a supplementary workout because you can do so many.. They're good for you, sure, but just like situps and pullups they're easy and you can do a ton of them, so they're more of a toning workout than a muscle-building workout.