Help Devise Me A Proper Workout

[Naruto]

I made this thread before which was my current workout:

http://www.grimeforum.com/forum/showthread.php?117675-What-am-I-doing-wrong-ffs-%28Detailed-thread%29

What I wanna do now is have a workout with less exercise, but 4 sets as opposed to my usual 3?

I'm going for this:

Day1 - Back & Bi's

Day 2 - Chest & Tri's

Day 3 - Shoulders

Day 4 once every 2 weeks - Legs

So ideally, I'd need to do something again on day 4 when I'm not doing legs. Don't wanna do abs till I'm ready to cut up, atm I'm just trying to eat and lift (bulking up). Any ideas?

I don't know about compound movements or w.e. Shanger mentioned so input is much needed and appreciated. I will add to this list:

Back & Bi's:

Hyperextensions
Wide Grip Lat Pulldowns
Seated Cable Rows
Dumbell One Arm Row
Hammer Curls
Machine Preacher Curls

Chest & Tris:

Dumbell flat press
Dumbell incline press
Dumbell incline flies
This chest machine (works tris too)
http://www.designmyworkout.com/images/Plate_Loaded_Chest.jpg
Then these 2 tricep machines:
This machine:
http://treadmillgymequipments.com/admin/product-images/1602_triceps-machine.jpg
http://www.buyfitnessonline.com/catalog/images/Champion%20Barbell%20New%20Tricep%20Machine%20CHTR IMAC.jpg

Shoulders:

This machine:
http://www.bodybuilding.com/exercises/exerciseImages/sequences/897/Male/m/897_2.jpg
Then this machine:
http://www.pro-fitness.com/photos/shoulder_press_machine.jpg
Dumbell shoulder press
Front dumbell raise
Shrugs (for traps)

Any advice? John Travolta C. Shanger @Gym Mandem

[NSF]

You ask the same question every week

http://www.bodybuilding.com/guides/

[C.]

you don't need 3 presses for shoulders, 2 is enough tbh.

compound movements more than 1 muscle is worked rather than jus like a isolation

not a big deal if u aint deadlifting but at least do squats, lunges...ur trynna make it too complicated kebab just stick to something for a good 8weeks or so, at most just change one exercise a week or change the order you do it in if anything

[Naruto]

You ask the same question every week

http://www.bodybuilding.com/guides/

its cos im bein told my workout is shit so obviously i wanna make it better


you don't need 3 presses for shoulders, 2 is enough tbh.

compound movements more than 1 muscle is worked rather than jus like a isolation

not a big deal if u aint deadlifting but at least do squats, lunges...ur trynna make it too complicated kebab just stick to something for a good 8weeks or so, at most just change one exercise a week or change the order you do it in if anything

klkl ill jus remove 1 of the machines for shoulder press n do 4 sets on them instead

[Shanger]

same thing is gona happen in this thread tht happens in every thread, u get 100 different answers

u can either

Follow a popular & proven routine tht has already been devised & is designed for noobs like u, with everything set for u (exercises, reps, sets etc). e.g. stronglifts, bill starrs 5x5, rippetoes

or

Take a routine from some1 (whether from here or bb.com or w/e) who is where u would like to be physique-wise. No point listening to fat/skinny weak people for advice tbh.

or

Devise your own routine with a cocktail of exercises u've seen on the net and carry on lifting with no real sense of progression, then come back and make this thread again (i suspect u will do this one).

i'd take the first or second option

whatever u do, stick with the program for 6-8 weeks at least. and learn what progressive overload means

[oldskl]

1) No deadlifts?
2) too many exercises for each muscle

[quality]

Would throw in a bit of core work as well, whether that's weighted squats, planks, russian twists with a medicine ball etc.

[slu-wasteguy]

lol smh already gave you a good guide but you chose to ignore...........meh

[oldskl]

russian twists with a medicine ball etc.

Imagine kebab in gym doing that :laugh:

[Naruto]

i've signed up to BB forum. might make that my main forum ima see how it is


lol smh already gave you a good guide but you chose to ignore...........meh

did u?


Imagine kebab in gym doing that :laugh:

dunno what that is lol

[Naruto]

every1 on bb forum is telling me to do a 3 day full body routine. never heard of it.

been linked to:

http://www.bodybuilding.com/fun/randy29.htm

i will look like a dickhead in the gym jumpin from different chest to biceps to shoulder to back machine to machine lol

[Antonio7]

Excuse me for my ignorance but I'm quite the noobie to this whole gym thing. I've been going for about 2-3 months now, but on another forum I post on, having posted my workout I was told there were loads of problems with my workout, without any real advice/constructive criticism given. I assumed there are some more knowledgeable posters on here and was hoping I could be given some actual advice.


lol

The guys in your thread have no avis/don't even look like they lift/are nearly 40yrs old

The advice given to you on here has been much better tbh.

[Rambo]

every1 on bb forum is telling me to do a 3 day full body routine. never heard of it.

been linked to:

http://www.bodybuilding.com/fun/randy29.htm

i will look like a dickhead in the gym jumpin from different chest to biceps to shoulder to back machine to machine lol

No you won't mate, theres more than one way to skin a cat...

My advice would be to go away and do your own research into muscles and different workouts and choose which one is right for you.. the real difference in my training was when I went from just doing exercises to understanding why and what my target for the exercise really was

[Naruto]

No you won't mate, theres more than one way to skin a cat...

My advice would be to go away and do your own research into muscles and different workouts and choose which one is right for you.. the real difference in my training was when I went from just doing exercises to understanding why and what my target for the exercise really was

Sound advice. Safe bro, started doing my own research seriously tonight.

[C.]

can always do a push pull legs split lol

[Naruto]

can always do a push pull legs split lol

what's that? a friend who's just won the BNBF championship has recommended i do this:

each exercise has 4 sets of 10 reps , 10 reps, 8 reps and then last set of 6 reps

monday - legs - 4 exercises for legs

wednesday- chest, shoulders and triceps - 3 exercises for chest , and two for shoulders and triceps

friday- back and biceps- 3 exercieses of back and 2 for biceps

im still consuming bare knowledge on bb forum atm

[slu-wasteguy]

i've signed up to BB forum. might make that my main forum ima see how it is



did u?



dunno what that is lol


http://i26.lulzimg.com/dc6278.jpg


Fam just read this

http://www.putlocker.com/file/A1DF33755341ED97

:dozey:

[Romelu Lukaku]

Follow a popular & proven routine tht has already been devised & is designed for noobs like u, with everything set for u (exercises, reps, sets etc). e.g. stronglifts, bill starrs 5x5, rippetoes


Where can you find these bro, I could do with advice on what's good to eat too...I'm a real fussy eater, so eating the right sorta stuff is a real challenge for me.

[quality]

Where can you find these bro, I could do with advice on what's good to eat too...I'm a real fussy eater, so eating the right sorta stuff is a real challenge for me.

Fussy/plain is probably a good thing, just plain chicken breast for you.

[Shanger]

Where can you find these bro, I could do with advice on what's good to eat too...I'm a real fussy eater, so eating the right sorta stuff is a real challenge for me.

find the routines? google any of the routine names

& depends what kinda diet u intend to follow,

if ur eating a normal diet then meat, fish, eggs, cheese, milk, dairy, veg, fruit, wholegrains (brown bread/pasta/rice), oats

if u wana go low carb then meat, fish, eggs, cheese, milk, dairy, small portions of veg and fruit

[quality]

Shanger does eating high protein/low to no carb fuck with your bowels? I'm on day 5 of a new diet, and let's just say it's having an effect on toilet time.

[Shanger]

Shanger does eating high protein/low to no carb fuck with your bowels? I'm on day 5 of a new diet, and let's just say it's having an effect on toilet time.

yeh u shit less. make sure u eat lots of fat tho

majority of ur diet should be fat, then protein, then carbs (if ur on low carb)

and get eat too few cals either. but yeh shitting less is normal.

[quality]

yeh u shit less. make sure u eat lots of fat tho

majority of ur diet should be fat, then protein, then carbs (if ur on low carb)

and get eat too few cals either. but yeh shitting less is normal.

I'm shitting too much mayne. I'm putting it down to the shakes tbh.

[Shanger]

I'm shitting too much mayne. I'm putting it down to the shakes tbh.

whats ur daily diet

[quality]

whats ur daily diet

Small portion of Oats + currants + milk (as opposed to sugar), and a boiled egg
Maximuscle bar
Peparami bar
Lunch - normally chicken/turkey breast/tuna, with veg and either brown rice or cous cous
Dinner - same as above though less/no carbs, also mince/steak
Dessert - activia yoghurt
Shakes - two/three of these (http://www.google.co.uk/products/catalog?sugexp=chrome,mod%3D16&q=phd+pharma+whey&um=1&ie=UTF-8&tbm=shop&cid=3800787175977616929&sa=X&ei=wMsbUMXTC8GFhQfhv4GADA&ved=0CHkQ8wIwAA) (depending on whether I'm training, on rest, or playing football etc).

I'll have a banana and some pineapple across the day as well. Basically I've been off the gym for a year, and am reasonably disgusted with myself (lost weight on arms, put a bit on in the middle and look out of proportion... keeping weight off/going to the gym never used to be an issue for me).

I'm having a pint of milk as well, I think it might be like a really mild lactose intolerance or something.

[Shanger]

Small portion of Oats + currants + milk (as opposed to sugar), and a boiled egg
Maximuscle bar
Peparami bar
Lunch - normally chicken/turkey breast/tuna, with veg and either brown rice or cous cous
Dinner - same as above though less/no carbs, also mince/steak
Dessert - activia yoghurt
Shakes - two/three of these (http://www.google.co.uk/products/catalog?sugexp=chrome,mod%3D16&q=phd+pharma+whey&um=1&ie=UTF-8&tbm=shop&cid=3800787175977616929&sa=X&ei=wMsbUMXTC8GFhQfhv4GADA&ved=0CHkQ8wIwAA) (depending on whether I'm training, on rest, or playing football etc).

I'll have a banana and some pineapple across the day as well. Basically I've been off the gym for a year, and am reasonably disgusted with myself (lost weight on arms, put a bit on in the middle and look out of proportion... keeping weight off/going to the gym never used to be an issue for me).

I'm having a pint of milk as well, I think it might be like a really mild lactose intolerance or something.

well tht's not a low carb diet tbh, so it's not low carb causing ur toilet problems

could be cos of how much ur drinking (shakes + milk), a lot of ppl get problems having that much. some (like me) can drink lots and be fine

try drinking less milk and having only 1 shake see if it helps.

[quality]

well tht's not a low carb diet tbh, so it's not low carb causing ur toilet problems

could be cos of how much ur drinking (shakes + milk), a lot of ppl get problems having that much. some (like me) can drink lots and be fine

try drinking less milk and having only 1 shake see if it helps.

haha for me it is at this point. no carbs for dinner and no carbs throughout the day bar the essentials (small oats and bit of cous cous) is a big deal for me. Sounds retarded but fruit is supposed to be 'bad' for you going to the gym because of all the natural sugar right?

I know fuck all about gym nutrition. It all used to happen so easily until about a year ago :sad:

[Shanger]

haha for me it is at this point. no carbs for dinner and no carbs throughout the day bar the essentials (small oats and bit of cous cous) is a big deal for me. Sounds retarded but fruit is supposed to be 'bad' for you going to the gym because of all the natural sugar right?

I know fuck all about gym nutrition. It all used to happen so easily until about a year ago :sad:

fruit is fine bro. only an issue if u eat bucket loads

[quality]

Shanger you've probs already posted... but can you link to yours? My big issue is I hate cheese, and I remember you posting some sort of pizza you made.

The hardest thing for me has been cutting bread out completely, no carbs and dinner and (I'm sure it will prove hard) moderating my alcohol intake.

[Shanger]

Shanger you've probs already posted... but can you link to yours? My big issue is I hate cheese, and I remember you posting some sort of pizza you made.

The hardest thing for me has been cutting bread out completely, no carbs and dinner and (I'm sure it will prove hard) moderating my alcohol intake.

my diet?

check this http://www.myfitnesspal.com/food/diary/Shange_Gully pretty sure my food diary is public so u should be able to see it

can go backwards and forwards

typical day just involves meals made up of- steak, chicken, mince, eggs, bacon, cheese

and milk/protein shakes

note* this last week i havent been strictly no carb, have ate junk but ull still find some solid on-point days. today however is a good example of how i normally eat when cutting

if u dont like cheese dont really need it, just rely more on meat n eggs. can still eat veg/salad/fruit btw, jus not buckets thts all

[quality]

In terms of your high fat diet... is that medically kosher?

[Shanger]

In terms of your high fat diet... is that medically kosher?

short answer: yes

long answer: vRe9z32NZHY fuck yeah