File :-(, x, )
Anonymous
Critique my regimen /fit/. The whole point of this is to build muscle mass and endurance.

Monday - Shoulders, triceps, and forearms.

4 sets of each:

1. Cable lateral raises
2. Cable tricep extension
3. Reverse barbell curls
4. Handstand pushups
5. Tricep pushups
6. Hand grips


7. Situps
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>> Anonymous
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Wednesday - Traps, lats, and back.

4 sets of each:

1. Barbell shrugs
2. Close-grip front lat pulldown
3. Two arm long bar rows
4. Barbell shrugs
5. Pullups
6. Stiff-legged barbell deadlift

7. Situps
8. Reverse crunches
9. Alternating crunches
10. Burpees
11. Cardio

----------

Thursday - Quads, hamstrings, calves.

4 sets of each:

1. Deadlifts
2. Machine leg curls
3. Calf raises

4. Stationary bike (Hard setting)

5. Situps
6. Reverse crunches
7. Alternating crunches
8. Burpees
9. Cardio

----------

Friday - Endurance training

1. Treadmill
2. Stationary bike
3. Pushups
4. Situps
5. Reverse crunches
6. Alternating crunches
7. Burpees
8. Treadmill
9. Stationary bike
>> Anonymous
with that huge regime you better be getting tons of protein
if you are a newbie start sculling those protein shakes / eating high protein food
>> Anonymous
>>254727

I've stocked up on eggs, pasta, oatmeal, and lots of turkey and chicken meat. I'm thinking about taking whey protein shakes as well.
>> Anonymous
Bumped.
>> Anonymous
it sucks, you're doing way to many things
>> Anonymous
OP: I don't like your workout plan, but I like your diet concept--very natural and healthy. Whey shakes are more for recovery than bulking up, so take this into consideration. This leads me to my criticisms of your plan.

You are trying to build muscle mass, so why are you brutalizing your upper body the first few days and then doing a day of lower body and one final day of endurance? That's not how it works. You need to work your upper body one day and your lower body the next, because a big part of gaining mass is letting your body rest and create that mass, and you need to be working both an equal amount. You've got the right kind of exercises, but what you do is have the alternation I mentioned but (very) gradually increase the intensity (ie more reps/more variety). Endurance training is not a one day a week and you're set affair--you need to do it 4-7 days a week to keep your cardio system strong and your weight loss down. Also, don't be an idiot and do all the shit you wrote down when you start; you're just setting yourself up for failure if you do that. If you go easy at first, your body will let you know when it's time to increase intensity. E.g., one day you'll do 20 push-ups and be strained, and 4 weeks later you'll do 20 push-ups and feel like you are just getting warmed up. I recommend starting with one rep set and then increasing your sets by 1 every Monday (or day of your choice), and then when you get stronger, add more variety. Good luck.
>> Anonymous
>>254761

Thank you very much Anon.
>> 04 !!LtgOgT0wJFN
How many reps per set? Try 12-20 for endurance, or 6 reps per set at 90% of max for mass. Also: If you got 7 days a week, just do a bit of cardio every day. Don't have days off from it. When you really start to get to the point where you need to choose between endurance or mass, stop, but that shouldn't come for years.
>> Anonymous
>>254719
not op. i've got to mention that wikipedia image i've seen lots doesn't do shit to improve my strength
>> Anonymous
Sorry OP, I'll post mine too, say waht you think about it.

First day: Push.

- Full Squat
- Chest Dip
- Step-up
- Incline Bench Press
- Seated Hip Adduction
- Shoulder Press
- Standing Calf Raise
- Triceps Dip

Second day: Pull.

- Chin-up
- Straight-leg Deadlift
- Bent-over Row
- Seated Hip Abduction
- Upright Row & Lateral Raise
- Curl
- Lying Leg Raise
- Shrug
- Crunch & V-up & Bicycle Sit Up
- Incline Twisting Situp

Third day: Rest.

Each exercise being a pyramid set of 12, 10, 8, 10, 12, first increasing the weight, then decreasing.
>> Anonymous
>>255046

My aim is mucle growth.
>> Anonymous
bump
>> Anonymous
>>255046

First day: Overtrain

Second day: overtrain

third day: gain nothing due to overtraning.
>> Anonymous
I think fit has a weird idea about overworking.

I work out hard for about an hour every day.
Monday- Arms and chest
Tuesday- Shoulders, back, abs, Cardio, 30 minute jog
Wednesday- Arms and chest

etc

I drink tons of protein, and before doing this I wasn't that built. After a month of dedication i'm seeing gains like crazy.