The Bodybuilders Thread: Circuit II

techead said:
I was hoping someone here could point me in the right direction in terms of reading material? There is so much online, that I really dont know what is trustworthy or not. I'd really like to know the best route for building muscle at the moment. See I dont even know if I should be putting on weight at this stage? Some people say NO CARBS, then other say I have to eat more now than ever even if it exceeds my daily burning??

I am 1.88m and currently weigh about 89kg. I have been going to gym for 3 weeks now. I started on the 20th, so today is the end of the 3rd week.

My program looks something like this,

Mon – Chest/Triceps
Tue – Back/Biceps
Wed – Cardio
Thu – Shoulders
Fri – Cardio

I'm currently doing 8-10 reps, and 3 working sets.

I take a protein shake after work-out, and then again just before I go to bed. Its a Exox high protein low carb shake.

Any tips would be greatly appreciated
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Can I recommend swapping biceps and triceps out, i.e. chest/biceps and back/triceps. You use more triceps than biceps when doing chest exercises, therefore lifting less than you can. Vice versa for back. Alternatively, do all your chest exercises first and then finish off with triceps.

I.m.o there isn't a single website which will help you with a routine, since everyone's body is different. The best is just to keep on reading up on all the different exercises and see what works for you.
 
techead said:
I was hoping someone here could point me in the right direction in terms of reading material? There is so much online, that I really dont know what is trustworthy or not. I'd really like to know the best route for building muscle at the moment. See I dont even know if I should be putting on weight at this stage? Some people say NO CARBS, then other say I have to eat more now than ever even if it exceeds my daily burning??

I am 1.88m and currently weigh about 89kg. I have been going to gym for 3 weeks now. I started on the 20th, so today is the end of the 3rd week.

My program looks something like this,

Mon – Chest/Triceps
Tue – Back/Biceps
Wed – Cardio
Thu – Shoulders
Fri – Cardio

I'm currently doing 8-10 reps, and 3 working sets.

I take a protein shake after work-out, and then again just before I go to bed. Its a Exox high protein low carb shake.

Any tips would be greatly appreciated
Click to expand...

No leg day?

Anyway. My 2c and how I understand things from all the reading I've done and the bit of experience.

To build muscle you do need to eat in a calorie surplus.

However when you are just starting out you can gain muscle and lose fat at the same time while still eating in a deficit. Noob gains I called them.

When you have reached that complete body recomposition level it is a lot more difficult and you will have to stick to a strict calorie monitored diet.

If you are just looking to build muscle, just start monitoring your intake on an app like MyFitnessPal. (But get your Daily Energy Expenditure Total by using a calculator from BodyBuilding.com or other sites because MyFP calculations are way too low). Then start eating at 300 - 500 calories above that total while you continue to lift heavy.

But if you are like me and want to build muscle while still having nice definition. Learn from my mistakes. Lose all the fat first and then start building muscle. If you gain muscle with a large layer of fat covering it, it just pushes the fat further out and makes you look chubby. You will look good with a shirt on but not so much without one. Believe me, I've been there after a dirtyish bulk period. Massive strength gains and everything was bigger but definition was there.

Then with regards to sets and reps. I change it every 12 weeks to get a nice balance of endurance and strength.
For 12 weeks I lift 5 sets of 6 reps.
Then for the next 12 weeks I lift 3 sets of 12 to 15 reps.

And just keep on reading more and more. Soon you will spot the BS from the gold.
I take everything with a pinch of salt when an article/site tries too hard to push a certain supplement/routine/technique. Everybody is different and must find what works for them over time.
 
drnaphtali said:
Some people see cardio as leg day :P

For instance, my brother....and it actually works great for him. Flippen monster calves.
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It all depends on what type of cardio of course.

If he does high intensity stuff like sprints and box jumps, yes it will help.

But simply cruising on a stationary bike or orbital trainer for 30min won't do anything for hypertrophy.

There is a reason why you never see marathon runners with physique like the 100m sprinters.
 
I need to get back into things asap. Moved house in June and ever since my routine has been shot. Those late evenings fixing up a house really can drain the energy from you.
 
techead said:
thank you for the tips, I appreciate it :)

this kind of thing looks hectic!

http://www.bodybuilding.com/fun/kris-gethins-12-week-muscle-building-trainer.html
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Thats the one for you Kris Gethin is a beast used to train with Neil "Yoda" Hill Flex Lewis's trainer. You have to stick exactly to his program if anything is off and if you not up to it mentally then you wasting your time., don't expect results. Those rest days are not cheat meal days you need proper recovery for your CNS, joints tendons & muscles. You must really want to train hard & lift. No hippie **** just good old fashioned hard honest training. Do this and you will see gains all kinds of gains. Stick to the nutrition and push yourself through the pain. You did not mention your body fat percentage and overall state of health. Do you have previous sports experience and any prevailing health conditions? These are things you need to look at before starting.
 
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Raphael123 said:
Thats the one for you Kris Gethin is a beast used to train with Neil "Yoda" Hill Flex Lewis's trainer. You have to stick exactly to his program if anything is off and if you not up to it mentally then you wasting your time., don't expect results. Those rest days are not cheat meal days you need proper recovery for your CNS, joints tendons & muscles. You must really want to train hard & lift. No hippie **** just good old fashioned hard honest training. Do this and you will see gains all kinds of gains. Stick to the nutrition and push yourself through the pain. You did not mention your body fat percentage and overall state of health. Do you have previous sports experience and any prevailing health conditions? These are things you need to look at before starting.
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Thanks for the feedback.

I'm not sure of my body fat percentage to be honest. It can't be all that bad. I'm a pretty slender guy.

I had a knee operation a while back so I'm always a bit weary of leg exercises. I don't have any actual conditions though, all good.

Need to have a closer look at this plan and see if it's actually going to be possible. I think the food part is going to be the hardest part.
 
drnaphtali said:
Can I recommend swapping biceps and triceps out, i.e. chest/biceps and back/triceps. You use more triceps than biceps when doing chest exercises, therefore lifting less than you can. Vice versa for back. Alternatively, do all your chest exercises first and then finish off with triceps.
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This is what I do:

Legs / Shoulders.

Chest / Biceps

Back / Triceps.


When I actually get to the gym :o
 
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