Is working out 3 times/week really enough ?
- Thread starter LeVraiPapi
- Start date
Is your diet really that great? Stop drinking pop and pizza pops after you smoked a gram from the bong bro. You need to eat every 4 hours. Lots of protein, TUNA, Oats, VEGGIES BRO.
get ur shyt together. eat a lot, 2x what you are eating right now.
Id suggest a shyt load of compound stuff if your only gunna do 3x a week.. you should only been in the gym for an hour at a time my man.
1)SQUATS + BENCH (flat, decline, and incline)
2) Military press, ABS, BICEP curls, TRICEP skull crushers
3) BACK DAY! Deadlifts, HEAVY ASS ROWS (with a barbell dont be a pu$sy). lots of cable work, traps (SHURGS).
stop being a biotch and hit the weights. if u wanna get strong and big you gotta lift heavy and EAT.
Chest work out is the 1st day bra, benching (barbell or dumbells).
I don't eat pizza and I don't smoke breh.
My wife cook with veggie and olive oil only. I drink lotta water when I m home. I don't eat fried or greasy food. My diet is not the problem as far as eating bad stuff. My time in the gym is, as well as my sleep.
You right tho I need more protein.
But where the chest at in your plan tho ?
Alright well good to hear your nutrient game on point, problem is though this theory about building muscle and losing fat is so incredibly hard to achieve you will just waste your time.
Just eat a lot when your working out, go over your maintenance calories by at least 500 cals.. You will gain some fat, sure.. but you will put on more muscle than you would if you ate at your maintenance level or under. and when your bulking try to limit your cardio.. you dont need to do a lot cause you will just burn needed calories for building muscle.
Once you build mass, and your a bit more chub, you change your diet back to what your doing now and hit lots of cardio and higher rep ranges with the current weight or less.
You wont lose muscle (maybe a tiny bit), but youll mostly burn your fat off and lower ur body fat. Then youll be nice and toned and you can start bulking again (aka repeat).
just make sure you are lifting heavy.. deadlifts, bench press, military press, squats.. those 4 will get you big. Take a protein shake after every workout. but dont miss a work out ever.
height? weight? #years working out? max bench? max dead? max squat?
5'8" 174
Started taking weight training seriously around April 2010. Three days a week, then I stopped around October 2010. Started up again in May 2011 and stuck with it ever since.
Max squat is 225, 5x5
Max bench is 185, 5x5
I haven't done deadlifts in a minute
Not bad but you could prob gain some weight by eating.
im12whatisthis
Rookie
Works for a lot of people.
Most can get away with
Monday: Upper body w/focus on presses, light back, superset arms
Wed: Lower body main lift being squat or deads then accesory work
Fri: Upper body w/focus on rows, shoulders, light chest, superset arms
do abs whenever
about 45 min-hour each workout + 20 mins of cardio
profit.
There's a bunch of 3 day routines out there, I think 5/3/1 has a popular 3 day version floating around. I have a Ebook for DeFranco's 3 day routine, it looks legit but I've never done it, everything is laid out over 12 weeks so it would be good for a beginner to follow.
Most can get away with
Monday: Upper body w/focus on presses, light back, superset arms
Wed: Lower body main lift being squat or deads then accesory work
Fri: Upper body w/focus on rows, shoulders, light chest, superset arms
do abs whenever
about 45 min-hour each workout + 20 mins of cardio
profit.
There's a bunch of 3 day routines out there, I think 5/3/1 has a popular 3 day version floating around. I have a Ebook for DeFranco's 3 day routine, it looks legit but I've never done it, everything is laid out over 12 weeks so it would be good for a beginner to follow.
