gym routine?

[holdenman]

Train your legs dude!! You will regret not doing them when you start to look like a lollipop..

[Dragon]

There is an incentive too! Heavy leg training like squats can spark massive growth - all over. It puts a huge strain on your body.

You don't need the 5km row. A walk to the gym is enough warm up in good weather. If it's a cold day - use the skipping rope until you are warm. 5000m on an erg is a workout by itself!

[ramy]

hay ppl im new to this, im jus wanting any tips ppl have to offer?im looking to get a big upper body,big chest/shoulders/arms etc not to worried about lower body at mo.in saying that i dont really know the routine i sould be doin when goin to the gym to get this goal, i go 4 days a week at the moment.

cheers ppl.

ok in a nut shell ill make this quick for you

you should do this split

chest, bi

back, tri

shoulder, traps

legs and abs

basic and most effective dont neglect your forearms do them with your back day what im doing is

chest bi tri

back forearms

break

shoulders traps calves

bis and tris (twice a week)

legs and abs

its really demanding on your immune system its border lining over training but yeah i was thinking about cutting it to four days and not doing arms day and doing bis with chest tri with back as i recommended to you but while its only 5 days a week i should be fine and i eat well.

what you need to know is if you dont work out your legs you wont grow as big as someone else who else at your level. your legs are a huge muscle group that means burns heaps of fat and heaps of stimulation to your nervous system this will help your body produce more testosterone and synthesis more protein and increase your apetite and release more hormones which will make your grow over all. as a direct physical reason why you need to work your legs out you will gain on your back big time the stronger your legs are the stronger your back is vice versa and the stronger your back is the stronger everything is as your back is the fundamental muscle of your body which supports your body in every exercise.

i could tell you dont neglect your legs like every other beginner but you probly wouldnt care but think about that carefully...

[Mrbig]

all wrong

[ramy]

all wrong

why and what kind of routine would you recommend?

[Mrbig]

depends what your goals are and if your willing to listen

[trainharder]

dont listen to Ramy

people have given you advice on what your trying to achieve

talk to one of the guys at your gym whos physique you want to replicate

[Mrbig]

dont listen to Ramy

people have given you advice on what your trying to achieve

talk to one of the guys at your gym whos physique you want to replicate

not exactly true what works for sum1 else may not work for him but its a start just lift heavy lift hard do compund exercises and eat well and get lots of rest

[trainharder]

sorry was reading ramys advice in another column regarding diet as well

and suggesting fruit for carbs etc

after seeing his pics and the guy here wants to look like a bodybuilder i dont think ramys training and diet advice will work

maybe if he wants to do figure or shape competitions.

you are right about training heavy and hard.

[ramy]

sorry was reading ramys advice in another column regarding diet as well

and suggesting fruit for carbs etc

after seeing his pics and the guy here wants to look like a bodybuilder i dont think ramys training and diet advice will work

maybe if he wants to do figure or shape competitions.

you are right about training heavy and hard.

no one has advised me nothing ive asked a whole range of people for advise and i always get completely different advise so i educate myself by reading article and trying things for myself it sounds like a long road adn you do suffer in the gym from time to time but its the best way... those photos of me were 4 months after i started working out ive been working out for about 9 months now and im alot bigger. with that ill say again i never asked anybody what i need to do to look like how i wanna look like when i asked all those people they said eat heaps of carbs....you cant get big without pushing big....you cant put on muscle and burn fat at the same time, that only thing that was plausable however i done it but the truth behind that is you cant put on as MUCH muscle as fast if your losing too much fat too fast this was because i wasnt eating enough calories now my fat % is coming up and more stable. but i still proved you could only recently upped my calorie intake and got serious. After gaining over 10 kilos of DRY MUSCLE in just 8 months...

im not trying to tell this guy what to eat or what to do in the gym

but that i mentioned covers everything and gives enough room between back and legs chest and shoulders so it prevents over training as well push pulling chest bi, back tri is not too difficult for a beginner.

[ramy]

im not the biggest or the strongest but im gaining well and consistent...and theres no such thing may not work for every other person everything works for every body unless your physically disadvantaged eg. bad joints, bad rotator cuff, lack of mobility, lack of flexibility etc other than that the muscle will respond and grow as it would for anyone else the muscle doenst know and doing different exercises at different angles do nothing and theres no such thing as shaper exercises either...there are just BETTER exercises eg the compound movements as MrBig was talking about which TARGET those muscles better than other exercises. Some exercises because of their advancement they requires you to contract to really gain from them more appose to the more simple compound movements and in order to contract you need to develop the mind to body connection and learn how to contract each muscle individually.

the muscle wont grow unless you give it a reason to grow

[ramy]

depends what your goals are and if your willing to listen

my goals are to get bigger (lean muscle)im not exactly out for advise but i was curious to see why you thought it was all wrong.

[trainharder]

just wondering your reasoning for doing bis the day before back with tris

you say the back is the fundamental bodypart

yet when you train your back your bis play a part

you should be using your arms as a pulley not using the bis at all but its impossible to do a heavy as back workout if your bis are fried from the day before

[ramy]

just wondering your reasoning for doing bis the day before back with tris

you say the back is the fundamental bodypart

yet when you train your back your bis play a part

you should be using your arms as a pulley not using the bis at all but its impossible to do a heavy as back workout if your bis are fried from the day before

theoretically you are correct but i perform at the same level on my back day so what else is there to say?i dont get fried.. the only exercise that really uses biceps which i do would be tbar rows and i still feel no difference in max weight/reps.

[trainharder]

okay thats cool

im trying to push myself everyday when i walk in the gym and destroy whatever bodypart i do and aim to do more reps or slightly heavier.

so if i do bis one day the next day or 2 my bis are so sore impacting on whatever i do next

same with back because its such a big bodypart and responds well to heavy sets i want to go as heavy and hard with good form too with a couple of cheat reps to really blast it.

when i do legs i dont want to walk without hurting for 2 days

good luck with your training

[trainharder]

and you will find most back exersizes rely on your biceps indirectly

try doing a hardout bicep workout of 8 to 12 sets one day

and go hard dont just go through the motions

then try training back straight after

if you really do train hard and heavy pushing yourself you will find you cant even do 70 to 80 percent of your max

[Mrbig]

all back exercises involve the biceps if you dont believe me next time you do a back exercise switch off your biceps and see what happens

[ramy]

and you will find most back exersizes rely on your biceps indirectly

try doing a hardout bicep workout of 8 to 12 sets one day

and go hard dont just go through the motions

then try training back straight after

if you really do train hard and heavy pushing yourself you will find you cant even do 70 to 80 percent of your max

i go hard on everything EVERYTIME

barbell rows dont require too much use of biceps they rely on rear delts

dumbell rows rely on rear delts too

deadlifts do not even use bis other than just hanging the weight along with the forearms and im 72/73 kilos i STRAIGHT LEG deadlift 2 plates each side thats 100 kgs without straps on a box so i can go even lower.

i feel the only exercise that really uses bicep amongst back exercises is tbar rows

ive already experimented alot with grouping muscles i use to never do bis and tris mon or tue just use to be chest then back no difference in performance when doing bis the day before back...

[agent86]

ramy said

barbell rows dont require too much use of biceps they rely on rear delts

dumbell rows rely on rear delts too

deadlifts do not even use bis other than just hanging the weight with the forearms and im 72/73 kilos i STRAIGHT LEG deadlift 2 plates each side thats 100 kgs without straps on a box so i can go even lower.

i feel the only exercise that really uses bicep amongst back exercises is tbar rows

As soon as you bend your arm you involve biceps. Try doing barbell rows without bending your arm The same goes for dumbell rows. The closer your arm is to your body the more bicep you use. Tbar rows are the same as barbell rows.

[ramy]

ok well then im mistaken the bicep works only to a small degree but it works more on exercises like tbar/stead/chin ups closer grips .for me my back workouts now target the back extremely well dont get blown forearms i think its got to do with how im training. but back to the topic im actually not affected by my bicep training whatsoever otherwise i would have changed it up a while ago for me what concerns me is that i can workout as much as possible while not over training and while not compromising the biggest body parts chest, shoulders, legs, back now that i train bis tris twice a week i grew 1 cm on my arms (on my lean diet too) in a month or maybe 3 weeks? it was quick i saw the difference i was actually only doing bis....then bis tris later on in the week and i was wondering how i could fit tris in i didnt wanna do them with back how i use to do them as it would be a long day and be exhausting so i made my chest workout more efficient and was able to to fit tris in i didnt think it would work out so well doing 4 chest exercises 2 tri 3 bi but while i could accomplish it and my immune system didnt fail me i felt great upped the eating got the gains its more than worth it..

ive gone from curling like 5's on the olmpic bar to 10s in about 3 weeks too and gone up quite a few plates on push downs even gone up a new dumbbell on single dumbell extension..if you guys do them youll know how hard it is to go up 2.5 kg incrament.

[Luigi]

ok well then im mistaken the bicep works only to a small degree but it works more on exercises like tbar/stead/chin ups closer grips .for me my back workouts now target the back extremely well dont get blown forearms i think its got to do with how im training. but back to the topic im actually not affected by my bicep training whatsoever otherwise i would have changed it up a while ago for me what concerns me is that i can workout as much as possible while not over training and while not compromising the biggest body parts chest, shoulders, legs, back now that i train bis tris twice a week i grew 1 cm on my arms (on my lean diet too) in a month or maybe 3 weeks? it was quick i saw the difference i was actually only doing bis....then bis tris later on in the week and i was wondering how i could fit tris in i didnt wanna do them with back how i use to do them as it would be a long day and be exhausting so i made my chest workout more efficient and was able to to fit tris in i didnt think it would work out so well doing 4 chest exercises 2 tri 3 bi but while i could accomplish it and my immune system didnt fail me i felt great upped the eating got the gains its more than worth it..

ive gone from curling like 5's on the olympic bar to 10s in about 3 weeks too and gone up quite a few plates on push downs even gone up a new dumbbell on single dumbell extension..if you guys do them youll know how hard it is to go up 2.5 kg incrament.

nuff said

[agent86]

Ramy, you seem preoccupied with your arms. You say it doesn't affect your back etc but do how do you know what you could really do. You are not going to give chest it's full focus with biceps and triceps to follow. If it works for you thats good but it wouldn't work with me.

My split:

Tuesday: Chest, Biceps

Thursday: Back, Hamstrings

Saturday: Shoulders,triceps

Sunday: Quads,calves

[Mrbig]

never train biceps before back ever no matter how good you think your doing you will overtrain your biceps very easily unless you juice but then you most probably will still overtrain

[holdenman]

Ramy you should really try to post some new pics, a lot of guys here are giving you a hard time. Maybe its time to show them that your training/diet are working?

Back to the topic, I think theres lots of good advice on here basic compound lifts, lift heavy, eat well and regularly, gets lots of rest and just my 2 cents dont try to over complicate things and be consistent.

[ramy]

never train biceps before back ever no matter how good you think your doing you will overtrain your biceps very easily unless you juice but then you most probably will still overtrain

hey guys i want you to read a topic im gunna post up and tell me what you think.

im looking for advice to help me not just opinions