Working Out Correctly

How to Correctly Workout​

Background:

Just to share a small portion about myself to whoever may read this guide knows a little about myself and what I come from. I actually workout 5-6 times a week depending upon what my schedule for the week is like (i’m 17). I play football also, so if this guide is a success then I can possibly make a guide to help increase one’s speed an agility. I’m skilled highly with computers, but also like to focus on scholastics and daily life. This guide will be made for people 120-180 lbs.

When:

You should workout 5-6 times weekly. Now assuming you are in the weight range which I have mention then 5-6 times weekly should be perfect. Never go after eating because all your work will be almost for nothing. I figured you would ask why, and it’s because all of your blood and inner working are focused on digesting that food which takes some time. So your body isn’t focusing on increasing mass in your specified regions.

Circumstances:

There are two circumstances which you might have, fairly weak and fairly strong.
Fairly weak- (120-145) If you are fairly weak than you should start by working out every section of your body in each daily workout. This is because you want to get a decent body base before you begin to focus in on one to two body parts per daily workout. As your mass continues to increase you should begin to move into more individually focused exercises.
Fairly strong- (150-180) If you are fairly strong you want to focus in on individual body parts per daily exercise. Your should break it apart into something like this:
Monday- Chest and biceps (many chest exercises incorporate a workout of the biceps as well)
Tuesday- Shoulders and triceps (many shoulder exercises incorporate a workout of the inner triceps)
Wednesday- Legs (legs have a separate day because there are so many different muscles inside of our legs, which also have to be stretched out)
Thursday- Core (core consists of sit-ups, crunches, running, and other exercises having to do with your abs)
Friday- Chest and biceps
Saturday- Shoulders and triceps
Sunday- Day off

Specific Workouts:

Chest- Bench press, barbell bench press, dips, fly’s with free weights and push-ups.
Biceps- Barbell curls, dumbbell curls, seated barbell curls, and pull-ups.
Shoulders- Seated two arm dumbbell raises over head, barbell pushes up over head, and shoulder presses.
Triceps- Dips, bench dips, skull crushers, and reverse bench press.
Legs- Squats, leg presses, seated calf press, and lunges.
Core- Sit-ups, reverse sit-ups, abdominals machine.

Sections Of The Body:

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Important Reminders:

-No matter how hard, never break your form. If the form is incorrect than you will be working the wrong body parts and are at a strong risk to injury.
-Take supplements: No explode, fish oil pills, whey protein, cell mass, and heavy mass weight gainer 900.
-Drink water (about 80-160oz. A day)
-Eat correctly, a good diet is the key to success.

When To Use Supplements:
*No Explode- This should be taken before working out daily. You should take 1 entire scoop in a bottle of water. If you decide to take this then you must drink equal to your body mass in oz. of water.
*Fish Oil Pills- These should be take 4 times a day. When you wakeup, 2pm, 7pm and before bed.
*Whey Protein- This should be taken 4 times a day, the same specified times as the fish oil pills, except instead of 2pm it should be taken before your workout and instead of 7pm after your workout.
*Cell Mass- This should be taken after a workout and goes hand in hand with No Explode. This quickens recovery.
*Heavy Mass Weight Gainer 900- This should be taken 4 times a day, the same specified times as the fish oil pills, except instead of 2pm it should be taken before your workout and instead of 7pm after your workout.

Workout Images:

Barbell Bench Press-


Dips-


Fly's-


Dumbbell Curls-


Barbell Curls-


Military Press-


Seated Dumbbell Raises Over Head-


Reverse Bench Press-
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All of these workouts can be preformed easily without the help of a personal trainer. You should workout with another person to help you lift correctly and keep your form correct. If you you want to gain more mass you should do less repetitions more weight and more repetitions less weight to become more defined. If you don't use a spotter than your at more of a risk of injury.
Gym membership runs from about $20-$70 a month depending upon where you want your membership, obviously more money means nice equipment and a nicer atmosphere. I recommend joining a gym.
Hopefully this guide helps and good looking to becoming the size you want.

 

Remember to give yourself enough protein to actually build the mass, diet is very important as well, and you should change your workout exercises every month or so to avoid adaptation.

 

Somewhat true, thanks. It all depends on what you want to build. I mean if you want to become more cut, you don't need to change up exercises.

 

Remember wrist supports when benching, as sometimes people with small wrists can injure their wrists. I tried to bench 120KG , didn't work so well.

 

Wrist supports are a decent idea, I never thought of that, thanks.
But I have heard from 2-3 good resources that wrist supporters tend to decrease the overall mass you can bench by 8% or 10%. Which doesn't mean a whole lot to some people, but if you need to bench for redzone testing or to impress a coach it's the difference between 200 lbs. and 180 lbs.

 

Good guide.

I'd just like to stress the importance of going to a good gym, that isn't very crowded during the hours you can go. Having to wait from machine to machine, can ruin a workout really quickly.

 

Two things:
1. It depends when your benching with a barbell. You don't have to touch your chest unless you want to workout minor back and minor triceps. Otherwise, you can come to 90 degree angles with you arms.
2. The same goes for dips. If you go down as far as possible with dips you will begin to work your back and lats. If you go to 90 degree angles thats fine just to work the triceps. I don't recommend incorporating multiple body part workouts unless your are fairly weak.

*Also using supplement such as whey, weight gainer 900 and fish oil pills are actually good for you. Whey and weight gainer 900 will increase your protein income if you don't get enough in daily dieting. Also fish oil pills can be used for anyone at any age, their great for keeping a healthy heart.
Thanks Viper, workouts can always have diversity. Your insights are just the way you prefer, not wrong at all though. Good thinking.

 

I know fish liver oil is good for you, regardless or not if you're working out. However, I'd try to stay away from all those artificial protein drinks.

 

Well it all depends what you into working out for. If it's sports than it's probably not the best. But bodybuilding then I would recommend them. But thanks for your input, your definitely right.

 

You should add that you shouldn't work the same muscles more than once a week. Seeing as when you're working out you are tearing your muscles and them healing is the process in which your muscles get bigger. So, if you are working out already torn muscles all you're doing is wasting your time.

 

Very true. However, if you spread it out between 3 days your muscles should be healed. For instance if you workout your biceps and chest on Monday, you can workout your biceps and chest on Friday. Unless your doing the wrong things a spread such as that is fine. Thanks Covey.

 

For training it is a good idea, but if you want to do 1 rep maxes, then you don't need them.

 

Usually it's your best 3 or 5 repetition max.

 

What are you talking about "never work out after you eat"...
You should have a good pre w/o meal and a good post w/o meal.

And ALWAYS remember to EAT, if you want to get bigger, you need to eat.

And that routine is good, but something like this would be better I think.

Monday - Chest/Tris
Tuesday - Legs
Wednesday - off
Thursday - Back/Bi's
Friday - Shoulders/Traps
Sat/Sun- off

Like when you bench, you use your chest AND your tris so you should work them together, another example is when doing pullups you work your back and biceps together.

BTW, do you have an acc at bb.com?

 

Yeah I do have an account at bb.com. But it depends what your working out for.
Eating before a workout is a bad idea I concur. If you eat all your body is focused on is digesting that food. You should take something such as Whey or some type of protein shake before and after your workout, but I would say eating a meal before working out is foolish.
Thanks for the input Hockeykid, it's appreciated.

 

It really is, because in order to digest food your stomach needs blood which could otherwise go to build muscle.

I liked the guide by the way, I usually work out 2-3 times a week, but during the summer when I have more time Ill probably increase to 6 like you recommend.

 

Yeah 6 days a week is a good routine, unless your not really looking to get big / cut quickly. 2-3 really isn't that much weekly.

 

true, but fish oil is good for your heart. omega3 etc

 

hmm i normally work out 3-4 times a week, should i be going more often?

 

Good call Jansen, I also highly recommend omega 3. Omega 3 has important nutritionally essential n−3 fatty acids, i'm pretty sure, correct me if i'm wrong (I don't take omega 3). I have heard that it reduces the risk of coronary heart disease.