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Thread: what are training workouts that work?

  1. #1
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    what are training workouts that work?

    What are some training workouts that work that i wont over train with?

  2. #2
    Moderator Off Road's Avatar
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    Too many to list...

    Give us some specifics, like your experience level, strength level, and goals. Then we can better recomend a routine.
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    Quote Originally Posted by Off Road View Post
    Too many to list...

    Give us some specifics, like your experience level, strength level, and goals. Then we can better recomend a routine.
    Ive been working out for a year.
    my workouts are a split
    chest
    off
    arms
    shoulders
    back
    legs

    My goals are to build as much muscle mass as i can.

  4. #4
    Senior Member Coqui's Avatar
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    Starting Strength, HCT-12, Bill Starrs 5 X 5, the list goes on and on.

  5. #5
    Moderator Off Road's Avatar
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    Thanks for giving us more information...

    The first thing you need when building a house is a solid foundation and the same thing is true when building up your body. I would recomend starting with a basic and abreviated routine that focuses on strength. You will also need a solid nutrition plan, increasing work capacity, and basic supplementation. Let's look at these one at a time.

    For a weightlifting routine to be the most effective in the early stages of development, you will need to use linear progression. Linear progression simply means to add weight to the bar EVERY time you do an exercise. This is the fastest and most direct route to getting stronger and bigger. By getting stronger, you will be working on increasing muscular fibers to keep up with the demands being placed on them by the heavier weights. That is muscle building in a nutshell. These types of routines get very hard very quickly, therefore they need to be abreviated to allow your body the time needed to recouperate and keep up by growing. That is why there is a focus on compound movements over isolation movements. Compound movements will build strength faster and thus build muscle faster. For a good foundation routine; look at Riptoe's Starting Strength, Rader's Foundation Program, Stuart McRoberts Hardgainer, or many of the others that focus on abreviation, linear progression, compound movements, and cycles.

    To help your body get better at recovering and maximizing it's growth potential, it is important to work on conditioning. DO NOT go overboard with the conditioning because it will actually take away from recovery and start eating away at your muscle gains. A good general rule is to do conditioning exercises twice a week for around 20 minutes each time. Just like in your weight lifting, start out easy and build up the intensity over time as you can handle it.

    All the effort in the gym will mean nothing if you don't have the nutrition to build the muscle. You will need to make sure you are eating enough calories to support the growth. You can't build something without the raw materials. You should be eating enough to see a small change on the scale from week to week. 1 or 2 lbs a week is a good goal. You may want to read an article by Daniel Roberts called, "To Bulk or Cut." You can find it in the articles section and it will get you headed down the right path as far as nutrition goes. Just realize that nutrition is equally as important as lifting weights if you want to be successful, so don't skip it.

    You can get by with just a good routine and diet, and that should be your main focus. But if you want to make sure you have all your bases covered, you can use a few supplements to help increase your chances of success. I would recomend a quality protein powder, Nitrean from At Large Nutrition. It is the best tasting, it mixes easily, it is the highest quality, and it is award winning.

    One other supplement that people have success with is Creatine. At Large Nutrition also carries a quality source of Creatine 500 made with creapure. The two other supplements that I highly recomend is a good multi-vitamin to make sure your nutritional bases are covered, and fish oil capsules for health and recovery. Remenber, not only does At Large Nutrition sell the highest quality products you can buy, but the profits go to keep this forum running and pay for all the free articles we enjoy every week.

    That's the basics. Do some research on those routines, read the Daniel Roberts article, go check out the At Large Nutrition store, and if you have any questions after that, ask away...
    Last edited by Off Road; 08-08-2010 at 07:49 AM.
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    Rory Parker Behemoth's Avatar
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    Don't overthink it. Just use a routine you enjoy and accomodates your lifestyle/schedule. Train hard, make sure you keep progressing and stay patient and focused.
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    Quote Originally Posted by Behemoth View Post
    Don't overthink it. Just use a routine you enjoy and accomodates your
    lifestyle/schedule. Train hard, make sure you keep progressing and stay patient and focused.
    This is right on. If you're doing your best and making progress in your workouts, you will see improvements.

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    im not sure what to eat to gain muscle every thing ive read about nutrition for getting muscle is extremely complicated

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    Senior Member Coqui's Avatar
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    Quote Originally Posted by mrpaint01 View Post
    im not sure what to eat to gain muscle every thing ive read about nutrition for getting muscle is extremely complicated
    Protein, fats, and carbohydrates.

    If it's man made and you want to avoid gaining too much fat, then don't eat it.

    Stick to the outer rows of the grocery store.

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    Quote Originally Posted by Coqui View Post
    If it's man made and you want to avoid gaining too much fat, then don't eat it.

    Stick to the outer rows of the grocery store.
    Good advice for anyone, imo.

  11. #11
    Moderator joey54's Avatar
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    Quote Originally Posted by Coqui View Post
    Protein, fats, and carbohydrates.

    If it's man made and you want to avoid gaining too much fat, then don't eat it.

    Stick to the outer rows of the grocery store.
    It is the simple advice like this which most members of our board here need to listen to. Great post.


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    Wannabebig Member Jase 'the Muss''s Avatar
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    everything that incorporates doing SQUATS, DEADLIFT, BENCH, ROW, SHOULDER PRESS. with heavy ass weight.

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    Senior Member seK's Avatar
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    Quote Originally Posted by mrpaint01 View Post
    im not sure what to eat to gain muscle every thing ive read about nutrition for getting muscle is extremely complicated
    If it had a family .. eat it!

  14. #14
    Senior Member Coqui's Avatar
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    Quote Originally Posted by seK View Post
    If it had a family .. eat it!
    Ok I literally spent a whole minute laughing at this post. Not because it's wrong, but because it's funny as hell

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    Wannabebig Member lawndarts's Avatar
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    Lift heavy with good form, eat natural foods (shoot for organic), get plenty of rest, and most of all be consistent and patient.

  16. #16
    Senior Member Raleighwood's Avatar
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    Quote Originally Posted by lawndarts View Post
    Lift heavy with good form, eat natural foods (shoot for organic), get plenty of rest, and most of all be consistent and patient.
    Second.

    Most people don't realize how long it takes to achieve significant results. And, how easy it is to delay those results by getting injured by doing too much weight, too early, with poor form
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

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