Working Out Correctly

nice thread i work out about 5 times a week

ur thread covers everything i do basicly lol

 

Haha thanks.
Hopefully it helps some newcomers to the gym to learn how to actually build muscle and how to prepare themselves for whatever they may be working out for.

 

Nice guide, except in my opinion 5-6 days a week is a little too much. I do 3-4 times a week.

Also, if i see someone on here that mentions the word 'creitine' i'm going to murder someone.

 

Very nice guide I love how you put it in all of the motion clips of how to do the exercises. But I think that even if you are fairly weak you should only
train certain parts of your body each day, which is healthier for you. I think you could have added a little more about the dieting part (what to eat and what not to), but very nice guide man. Great job.

 

Yeah, well it all depends, like I said Chase. I mean if your the type of guy that needs to stay on top of things, and wants to gain his weight frivolously, or doesn't exactly have a set goal just wants to stay in shape, 3-4 days is great. I'm sure your in excellent shape if you do that much. But I do 5-6 days because I wanted to get to 190 by the lacrosse season which I did.
Yeah creatine isn't the greatest, unless your bodybuilding. But results have shown creatine is 65% less harmful if you drink the specified amount of water daily. Thanks Chase for some knowledgeable information .

Also thanks for crediting me Juvenilepunk .

Edit: Chase, by the way; Kobe = Legend.

 

Nice guide Brandeis--and if I may--Chase, 5-6 isn't overdoing it if you are varying your workouts (i.e. following that daily schedule Brandeis made)--if you continuously workout the same muscles you can overdo it and you don't give them enough time to repair themselves.

 

Thanks, for the guide, I work out everyday (only bench press) I'm in football and I'm looking towards gaining about 40 to 50 pounds and losing 10-20 pounds of fat, and thing you could recommend to eat everyday on a daily basis?
Like: what to eat in Breakfast, lunch and Dinner?

 

Yep, you got it down. But Chase is right don't get me wrong, 3-4 days is excellent, just depends what your in it for. But your muscle only increases in mass if you let them heal because the tissue re-heals stronger, trying to prevent it from getting torn again. Yeah, that's a major mistake people make when all they do is workout biceps or chest and they get no results. Thanks Jew, that was a great point right there .

Sure, i'll break that down quick for you. If your trying to gain 40 lbs. I can help. Now only 30% of that would fat, so keep those ratios in order. Breakfast: 4-6 egg whites only, with 2 whole eggs, a piece of whole grain toast and a tall glass of milk. Also begin to take Whey protein or Heavymass weight gainer 900. Lunch: 2 slices of whole grain bread, with peanut butter and jelly on that, 1-2 pieces of grilled chicken, and 2 hard boiled eggs. Dinner: eat as much as possible whatever your mom cooks. Try to stay away from the fats, stick with; fish, grilled chicken, lean beef and meats. Also mass amounts of mashed or baked potatoes. Before bed drink either a tall glass of milk and have a nice thick peanut butter sandwich, or milk and graham crackers. Stick to that sort of diet and you'll get that 40 lbs. the fastest you could get it. Also keep working out 5-6 days a week using my guide. Anymore questions just ask me. .

 

awesome guide, im going to try and follow this exactly in the summer, too busy to go 5-6 days a week when i got school everyday, but im sure i can stick to it in the summer, very nice man good job

 

Actually free weights are superior to machines.

 

Yes, but only if you do the free weight exercises correctly, it's far easier to break form with free weights. But I think he means, that people will use the same equipment as you if it's crowded, and for instance, say you can get the 40 lb. dumbbell you want. Very true though Wagwannadon, free weights are better for you.

 

yeah i have noticed that i can do like 70 pounds more on machines than freeweigts lol, and they dont seem to help me at all

 

Well you won't see results right away. Every good thing takes a decent amount of time. Your gonna have to say on top of things and not miss days in the gym. But I do recommend using free weights if you can do the form correctly and slowly. Remember going down with the weights is just as important as getting them up. If theres any specific workouts you want, I can get you a motion picture to help you a bit more with the form.

 

It's because the free weights require you to balance them, whereas the machines do that for you. Free weights stimulate more muscle fibre than machines, so use free weights whenever you can.

 

Also just because machines are a system of pulleys, and pulleys are meant to make things easier, that's why you can like 30+ lbs. more.

 

i found that using machines helped me learn proper technique though. so they arent all bad

 

Learning proper form is easy, and machines arent good for helping you learn form since they only go one way, if you need help on how to perform something you should just ask a trainer or someone.

 

You wont make any gains in size or strength bench pressing EVERY DAY.
You need to give your body time to rest and repair your muscles. And as for eating...If your looking to gain, eat A LOT. Eat around 6 meals a day. Try and get at least 1g of protein per pound of body weight per day. Also eat around 3000-4000 calories depending on your weight, or at least eat more than your maintenance level.

Yeah 5-6 days is a little too much unless you have a very well planned out split routine. And whats wrong with creatine? I've been taking creatine mono for a few weeks and its great. If you drink enough water your fine.

 

Yeah I agree with almost everything that you say except for the 1g of protein per pound of body mass. If your a guy like me, 170 lbs., that's 170g of protein a day just in whey, or weight gainer things just become unhealthy. If your intaking that much protein per day your diet would become acidic, which is when were talking dangerous, especially if your taking whey. 170g of protein a day is far to much. If you about 200 lbs. than you should take somewhere from 90-110g of protein a day.
Yes, creatine is fine, just as long as you drink equivalent to your body mass in water per oz.

 

I just believe creatine is cheating, and not only that, i hear all it does is add water to your muscles to make you look bigger, but not make you any stronger.

If i was to take any supplements it would be whey protein and thats it.