Is it better to workout one body part a day or do a split routine while mass building?
Depends entirely on your goal.If you want to gain weight and good muscle weight that is, then remember: Its not a gym where you build mass. You build it in a kitchen. By eating good, calorie rich, nutritious food. You go gymming only to let your body know where you want to accumulate the mass that you are about to gain. Do as much of full body exercises. Avoid cardio. Work out hard and Eat like like a beast. Include peanut butter, bananas, fruits, green tea, whole wheat bread, eggs, sprouts, pulses, milk, chicken, nuts, protein shakes etc in your diet. Eat 6 times. Heavy breakfast, then meal before lunch, lunch, evening snacks, dinner, post dinner dessert. Avoid oils and junks. Avoid fast food, Chips, Cold drinks. Focus on above mentioned foods as much as you can.Follow 5x5 mass building technique. Includes full body exercises that help in gaining full body weight. Once achieved good full body weight you can move towards isolation exercises such as dumbell curls, dips, ab crunches, etc to develop specific lean muscles. To gain weight isolation exercises won't help that much.Link below will help you abt the 5x5 mass building technique:http://stronglifts.com/5x5/Also, do keep track of your calorie intake. In order to gain weight you ll have to consume 1000 more calories than you usually did in your routine. So, consume calorie rich food and keep track of your intake. If you don't take that 1000 extra, your gymming hours are basically waste. Calorieking.com is a good website to keep track of your calories.You can use an app called myfitnesspal.Personal Tip: You will feel extremely hungry post work out, eat as much as you can after that. It will be digested and absorbed very fast.Eat healthy. Work out. Stay fit. Think positive. Be happy. Love life.Cheers!
What is the best workout program (with limited equipment) for skinny guys who want to grow bigger?
Like you, I had trouble gaining muscle on my whole life until I started to change my training program. I ate garbage foods and thought drinking protein shakes would make me huge. The result of this new supplement was a gross back full of acne. I changed my eating to follow the slow carb diet and changed my training program to include heavier weight with lower reps combined with high-intensity-interval training as a workout finisher to remain lean. These types of workouts demanded that I fuel my body with more food to sustain the heavy weight I consistently added to the bar. My main advice would be to lift heavy with compound movements (with good form) and eat as much as you can throughout the day. I currently follow a diet that includes 5 meals with lean protein, vegetables, and complex carbs (usually sweet potatoes, beans or legumes) at every meal. The accompanying training program below helped me to pack on 10 pounds of muscle, decrease body fat, and simultaneously add speed and strength.I take no supplements. For details on the training program see the video below:
How do I lose weight with no equipment?
You do not need equipment, just a good attitude & a willingness to workout, chairs ~ a wall ~ push-ups ~ lifting anything ( even a gallon of water / milk weighs about 6 lbs. couple of cans of soup in a plastic bag or a bunch of then can be great. How about anaerobic / holding a push up for as long as you can, doing as many sit-ups as you can five times a day or more, putting a couch & a end table together and doing deep push ups until you can't any more / four ti five times a day, running up & don the stairs or doing pushoffs from them. Just a thought. You do not need lots & expensive equipment to just get you started, just cut your intake a little bit & work out harder, it will come off. :~ ) Good luck
How do I schedule my gym routine if I want to alternate bigger and smaller muscles? I’m concentrating on getting a V-shaped body but not getting too muscular.
Here you go:Day 1 - Chest and CalvesBarbell Incline Bench Press - 3 sets of 4-6 repsIncline Dumbbell Press - 3 sets of 4-6 repsBarbell Bench Press - 3 sets of 4-6 repsDips - Chest Version - 3 sets of 4-6 repsSeated Calf Raise - 3 sets of 4-6 repsStanding Calf Raises - 3 sets of 4-6 repsDay 2 - Back and AbsBarbell Deadlift - 3 sets of 4-6 repsBent Over Barbell Row - 3 sets of 4-6 repsWide-Grip Rear Pull-Up - 3 sets of 4-6 repsClose-Grip Front Lat Pulldown - 3 sets of 4-6 repsDecline Crunch - 3 setsFlat Bench Lying Leg Raise - 3 setsDay 3 - Shoulders and CalvesSeated Barbell Military Press - 3 sets of 4-6 repsSide Lateral Raise - 3 sets of 4-6 repsSeated Bent-Over Rear Delt Raise - 3 sets of 4-6 repsSeated Calf Raise - 3 sets of 8-10 repsStanding Calf Raises - 3 sets of 8-10 repsDay 4 - Upper Body and AbsBarbell Incline Bench Press - 3 sets of 8-10 repsBarbell Curl - 3 sets of 4-6 repsClose-Grip Barbell Bench Press - 3 sets of 4-6 repsDumbbell Alternate Bicep Curl - 3 sets of 4-6 repsSeated Triceps Press - 3 sets of 4-6 repsHanging Leg Raise - 3 setsAir Bike Exercise - 3 setsDay 5 - Legs and ShouldersBarbell Squat Exercise - 3 sets of 4-6 repsLeg Press Exercise - 3 sets of 4-6 repsRomanian Deadlift - 3 sets of 4-6 repsSide Lateral Raise - 3 sets of 8-10 repsSeated Bent-Over Rear Delt Raise - 3 sets of 8-10 repsAt the start of each workout it is good to do some warm-up sets. Warm-up sets can be three sets of 10 reps at 50% of your max, generally doing the first exercise listed (so Day 1, that would be 3 sets of 10 reps of incline barbell bench press, before going into your real barbell bench presses at 80% of your max and 4-6 reps).Rest 3 minutes between sets.Ab exercises can all be substituted for other equivalent ab circuits if you wish. Do a number of reps that approaches your limit but does not hit it each time. Add weight if you can.These workouts will take less than an hour. Don't feel guilty. You're doing them right. You will also feel less sore than if you're used to training 'til failure or training with lower weight and higher reps. Do not take this as a bad sign. Record your progress in a workout journal. You'll see yourself gaining rapidly, as long as you're eating right too.Good luck!
Can you suggest a good 3 day strength training routine for a beginner to build muscle?
Alternate the following:A:Deadlift 3 x 10–12Pull Down 3 x 12–15Bench Press 3 x 12–15Standing Dumbbell Calf Raises 3 x 15–20B:Squats 3 x 12–15Bent-Over Row 3 x 12–15Military Press 3 x 12–15Standing Dumbbell Calf Raises 3 x 15–20.Do these for the first 3 months.Use perfect form - no cheating.Use a weight that you can get 1–2 more reps but don’t go to failure.Increase the weight when you get the max reps all 3x and you have more left in the tank.Check back.
Gym Routine for a 16 year old boy?
16 is about the right age to start weight training. If you are trying to build muscle, and you are starting weight training, then start with 3 sets of 15 repititions with 3 separate lifts per body part (i.e. chest, shoulders, back, legs, etc.. Work a different body part, either 2 different ones 3 days per week or one body part 6 days per week. Do this type of workout for at least 5 weeks to build up your tendons and muscles and prepare them for heavier lifting. Top lifts in my opinion for muscle gain and growth #1Squats, #2 deadlifts, #3bench press. Since you are starting out, find someone at the gym who has a descent build and looks like they know what they are doing. (If you see them doing squats, then they probably know what they are doing and will know the rest of the lifts as well.) Tell them you are new and don't know how to do a squat, or bench, or whatever they are doing. Most regulars at the gym love sharing their knowledge with others. Inquire about technique; if you learn the proper technique now, then you will save yourself a world of hurt later. Do this and they will be able to help you from there.