Before Pics!

[handyandy]

Thanks for that samoan, that program looks much more appealing to me.

Someone mentioned earlier about getting onto protein shakes, is there specific brand i am looking for or will any type of shake do? Also how often and when should i be having these?

haha come on???

[auck_builder]

have them before and after your training mate (or more theres no limit). just get one that has around 30g protein per 2 scoops, that should do. also add couple scoops glucose or something sweet to your post work out shake and have it straight after you finish training

[Bruticus]

yeah good advice.......i'll have a glass of grape juice immediately after a workout to get the insulin up straight away, this avoids the body looking to protein (muscle) for energy. Then within 30mins have a protein shake - i'm currently using Prolab N-large over a pure whey isolate (i'm not cutting/ dieting at present).

[Optimass]

(i'm not cutting/ dieting at present).

noticably :pfft:

[Bruticus]

Was that on the dumbell flyes we were doing today Big-O, i was keen to go to 40kg but was skeptical about your elbows giving out.... :roll:

[2guns]

Yeah good call 2guns, I aint got no game

thanks for accepting the truth big girls dnt cry

[Optimass]

Was that on the dumbell flyes we were doing today Big-O, i was keen to go to 40kg but was skeptical about your elbows giving out.... :roll:

Oh yeah that's right ... I was feeling a bit overpumped after reping out at 160kg decline press --- shame you couldn't find the extra 40kg before your set bro ... no matter - something for you to aspire to :wink:

[samoan_muscle]

Was that on the dumbell flyes we were doing today Big-O, i was keen to go to 40kg but was skeptical about your elbows giving out.... :roll:

Oh yeah that's right ... I was feeling a bit overpumped after reping out at 160kg decline press --- shame you couldn't find the extra 40kg before your set bro ... no matter - something for you to aspire to :wink:

Ok....you guys can stop sending little love messages to each other on the open forum now.

I think we have another case of samwelly/rotanglias :roll:

[mr natural]

yeah next they will be sending little xxx's :puke:

[Dragon]

You want your muscles to give out before your lungs. So you might wanna work on increasing your aerobic fitness too. Jump on the treadmill to get your body moving for 5 minutes before each training session. Record your run speed, distance, and incline in your training note book too. And run ... no slacker walking or jogging.

[Optimass]

IMO - Your routine is pretty ambitious for a beginner. SM is right your shoulder focus is too intense and if you overdo it your shoulders will take ages to heal and when they do go, it affects 3/4 of your weekly routine.

When you train chest you hit the front deltoid as an auxiliary muscle, and when training back you will hit your rear delts as a secondary muscle group also.

An easier routine for a Beginner is a standard 3 day split. I use this type of routine offseason to gain mass. (Others may disagree but this is what works for me and 80% of my clients).

Mon - *Chest/Shoulders / Tricep

Wednesday - Quads / hamstring / Calves

Fri - *Back / Traps / Bicep

Do compound exercises - these are exercises that hit multiple groups. This will save a lot of time in your routine and stimulate the most growth due to the amount of muscle fiber beings utilized in the workout. (Rem; no more than 12 - 14 sets in the workout - training more than 50 minutes with weight training is only wasting time - your body’s natural test levels drop significantly and therefore further break down of muscle can be counterproductive).

Twice per week do a 40 minute cardio session, followed by your abs. (In 15 years I have never done cardio for 5 minutes before a resistance workout). You’re better off doing low to moderate intensity cardio sessions for at least 15 - 40 minutes to get any genuine increase in your VO2. The two best times are before breakfast and straight after your resistance training, as your body will be forced to break down more body-fat for fuel in the near absence of glycogen. Intense cardio sessions may force your body into ketosis which will cause your body to source proteins for energy - muscular atrophy.

POINT TO NOTE - Schedule REST in. If you do 2 cardio sessions and the routine above you will inevitably get 2 full days of rest. Rest is critical to building muscle.

.....

Once your reccovery is working in your favor from the 3 day routine and you can start to see some results both in growth and strength - that's the best time to go to 4 days. Without knowing you muscular weaknesses both physically and cosmetically 4 days may cause imbalances where there were none in the first place -- i.e shoulders. You need size everywhere bro - don't get caught up in shape and definition just yet - just grow the whole lot and assess it once you have mastered technique / nutrition and training discipline.

[handyandy]

cheers for pointing all that out. all sounds like great advice.

[Gym rat]

Or jump on the bike for a half hour before your lungs give out .