My Weight-Lifting Scedule And Protein?!
Question: Hi, I used to do Mon, Wed, Friday, Sunday, Tuesday, on and on...
Mon - Arms 4-5 exercises, 3 sets at once, and relax then another 3 sets, relax and another 3 sets for 9 sets...about 10 reps for a set
Wed - Chest 4-5 Exercises, same like Arms(sets)
Friday - Shoulder 3 exercises, same like above
Sunday - Back & Legs 3-4 exercises for each...and same like above... i did abs every work out days...
now i changed my scedule...
Mon - Chest & Shoulder, 4 sets only, and 3 types of exercises for shoulder and 3-4 exercises for CHest...then spend 20 mins to do abs every work-out days..
Wed - Legs & Back, 4 exercises for each, and 4 sets..
Friday - Chest & Triceps & Forearms, 4 for chest, 3-4 for triceps, and 2-3 for forearms...4 sets at once...
Sun -Back& Biceps, 3-4 exercises for back and 2-3 for biceps all 4 sets....i do heavy weight for each muscle group...i take muscle milk(640Calories, 32p+16(milk protein)=48protein) after i work out(only for the days i work out) Continue, Below..
Answers: Hi, I used to do Mon, Wed, Friday, Sunday, Tuesday, on and on...
Mon - Arms 4-5 exercises, 3 sets at once, and relax then another 3 sets, relax and another 3 sets for 9 sets...about 10 reps for a set
Wed - Chest 4-5 Exercises, same like Arms(sets)
Friday - Shoulder 3 exercises, same like above
Sunday - Back & Legs 3-4 exercises for each...and same like above... i did abs every work out days...
now i changed my scedule...
Mon - Chest & Shoulder, 4 sets only, and 3 types of exercises for shoulder and 3-4 exercises for CHest...then spend 20 mins to do abs every work-out days..
Wed - Legs & Back, 4 exercises for each, and 4 sets..
Friday - Chest & Triceps & Forearms, 4 for chest, 3-4 for triceps, and 2-3 for forearms...4 sets at once...
Sun -Back& Biceps, 3-4 exercises for back and 2-3 for biceps all 4 sets....i do heavy weight for each muscle group...i take muscle milk(640Calories, 32p+16(milk protein)=48protein) after i work out(only for the days i work out) Continue, Below..
Your work-out routine and supplements are great, it is similar to mine and we are about the same size.
If you are from the ages of 16 to 29 years of age, you should grow fast from weight lifting, at my age I have to spend more money to take extra supplements and testosterone enhancers just to stay pumped up after a work-out
I do extra sets on legs and heavy weights because it takes alot to work them out.
Most weight lifting exercises I do the reps at 10, 8, 6, 4 at as heavy of a weight that I can do without losing form, then I will lighting the weight and burn it out with 10 more, usually 4 to 5 sets...but that does not work for all muscle groups.
I suggest changing exercises every workout to keep the muscles in shock to make them stronger, also focus on the negative and do heavy weight slower, it forces the slow twitch muscle fibers to swell and become larger faster.
Also do some exercise drills as fast as you can to keep your heart in good shape, increase the stamina and keep the fat burned off, it will also make the fast twitch muscle fibers stronger and make the slow twitch ones flexible and heal faster.
Don't forget to do push ups and pull ups.
I love muscle milk, I have heard that Syntha 6 is the same but has less sugar, I still prefer the muscle milk though, it tastes better...
Here's a few other tips:
Non fat cottage cheese, tuna and other fish (not fried) are rich in protein for after work-outs too.
Oranges and grapefruits are great for keeping the energy level up and keeping fat burned off.
Bananas are great for replacing potassium after a work out.