What bulking up program has worked for you?!
Question: Im just beginning weight training after about a year of inactivity, how should I start again? what exercises should I perform?
Answers: Im just beginning weight training after about a year of inactivity, how should I start again? what exercises should I perform?
First off, join a gym. You pay $20-30/month and get to use multi-thousand dollar pieces of fitness equipment.
Do 3-4 exercises per body part, 3 sets of 6-10 reps each.
Go like this:
Day 1:
Upper back (lats or "wings") and biceps
Back:
Pull-ups/pull downs
Cable pull downs
Rows
Biceps:
Smith Machine curls
Barbell Curls
Incline dumbell curls
Day 2:
Legs
Back Squats
Leg Curls
Calf Raises
Day 3:
Chest and triceps
Chest:
Bench press
Cable Flies
Dumbell Incline press
Triceps:
Tricep rope pushdown
Dips
Cable extension
Day 4:
Core (abs and lower back), forearms and shoulders (delts)
Day 5:
Rest or start over
First off, you need to take in about 1.25-1.50 grams of protein per pound of lean body weight. Say you're 200lbs, and you should weight about 170, your lean weight would be about 160lbs = eat 160grams + of protein a day.
I'm tired, if you need more info message me.
DO 3-4 sets and 8-10 reps for each body part.
Thants what i would do anyway.. everyone will tell you their way is best so what i did was take the best bits of info people gave me and then made up a routine that suited me... remember what works for one may not necessarily work for another
KFC Monday
McDonalds Tuesday
Greek Takeout Wednesday
Indian Thursday
Chicken and Chips Friday
500gm Steak Saturday with some veg dont forget the veg.
Free Choice Sunday maybe a mixed grill.
washed down with 2 litres of Cola and the Beer consumption from the previous question.
here is a couple of meal plans but you have to like to eat
http://www.abcbodybuilding.com/get_big_d...
http://www.jaycutler.com/sub/nutrition.h...