Archive for the ‘BodyBuilding Workouts’ Category
Can someone help me make a bodybuilding plan?
I am looking for somebody to help me create a meal/workout plan as I want to start lifting seriously. If you have experience with this let me know. just send me your email so we can work something out. $$
Btr1208(at)yahoo
Thanks!
Chosen Answer:
Hey man,
If you wanna talk about setting up a plan and help in setting some goals or just have some questions my emails harry_09556(at)yahoo
I workout at home and I have 2 and 1/2 years experience
Harry
by:
on: 15th March 12
can you avoid sore muscles from weightlifting?
When i get a real bodybuilding workout at the gym, I usually get muscle pain the next day, that lasts for up to 48 hours. I know that muscles need to rejuvenate, but is there anything that can be done to stop or even shorten those muscle pains?
Chosen Answer:
by:
on: 1st January 70
Training Splits when it comes to bodybuilding?
I have heard tons of different workout routines…splits, full, singles, etc…However i was recently talking to someone that was featured in the Muscular Development Magazine and he told me that i should do single training. Meaning (example workout) Monday-Chest, Tuesday- Back, Wednesday – Arms and so on and so forth. I have never thought of doing this workout but what are your opionions on this type of workout? Thanks!
Chosen Answer:
It is a good idea
by:
on: 10th June 11
what supplements should a 14 year old take for bodybuilding?
Right now I’m planning on taking
Creatine-Post workout
Casin-Befor Bed
Whey- Post Workout
Animal Pak- Multi
Monster Mass- weight gainer
Possibly amino acids , but do you think I need these.
Chosen Answer:
at 14, if you’re serious about bodybuilding get the basics right 1st – diet and training. you should just be concentrating on learning about what foods to eat, what not to eat, when to eat and how often to eat – diet is 80% of your results understand the fundamentals of that first.
Once you have your diet worked out the next thing you should focus in is training correctly. training correctly will get you the other 20% of your results.
supplements are just that – supplemental, some are proven to work some are not, but they all SOUND amazing and promise fantastic results – whatever. learn to separate fact from hype.
either way when you’re just starting out they should not be your first priority and besides at your age your body is changing and growing so rapidly you will not be able to gauge whether the supps are working or not. let your body find its final natural size and shape before you start trying to fine tune it.
be careful where you get your advice – everyone has an opinion…find someone who has proven results and that might not be the biggest guy in the gym..in fact most likely it won’t be – it’ll be the guy who is just quietly getting on with his routine.
btw I am a female bodybuilder – I won my state championship at my 1st show, placed 3rd at national level in my 2nd show and 3rd at international level at my 3rd show…
by:
on: 14th March 12
I need an example of a vegetarian diet for bodybuilding?
Can someone give me an example of what a vegetarian body builder should eat for breakfast/lunch/dinner/snacks?
I need to lose about 5 lbs of fat and gain lots of muscle.
Of course, I am workout a lot as well. I just feel my vegetarian diet is lacking.
Thank you so much!
Chosen Answer:
by:
on: 1st January 70
Is this a good bodybuilding workout routine?
Monday – chest/tris
dumbbell flat bench press
dumbbell incline bench press
dumbbell decline bench press
dumbbell flys
pec dec machine
hammer strength machine
chest press machine
triceps:
dips
onearm overhead dumbbell tricep extension
kickbacks
skullcrushers
triceps extensions machine
bar pushdowns
Wednesday – back and biceps
wide grip pull ups
lat pulldowns
seated row
reverse flies
seated low row
one arm dumbbell row
t-bar row
hyperextensions
biceps:
alternatin dumbbell curls
barbell curl
hammer curls
arm curl machine
EZ bar curl
Friday – legs/shoulders
squat
leg press
leg extensions
leg curls
dumbbell stiff legged deadlifts
seated calf raise machine
shoulders:
dumbbell press
lateral raises
front raises
upright rows
shrugs
shoulder press machine
thank u so much, any tips would b gr8tly appreciated 
Chosen Answer:
by:
on: 1st January 70
is this a good bodybuilding workout for a 14 year old boy?
Day 1
Bicep Curls: 5 sets of 20 reps each using 17.8 llbs on each arm
Pushups: 5 sets of 17 pushups
Forearms Curls: 5 sets of 40 using 8 llbs on each arm
Shoulders(dont know what its called): I hold a 8llb dumbell in each hand and push them up at the same time and back down to the shoulder: 5 sets of 20 reps
*always a 60 second break between sets
Day 2:
Running on treadmill at 6.5mph for 20minutes
Punching bag for 20minutes
Situps: 5 sets of 20 reps
Leg Lifts: 5 sets of 15 reps
**60 sec break again
Then day 1 again.
Chosen Answer:
yeah yo!
by: erinelizabethhh!
on: 11th June 10
Is the product Vitrix a good supplement for bodybuilding?
Can it help me get good results if I am restarting my workout program after stopping for more than a month?
Chosen Answer:
Yeah.
by: Suzanne.?
on: 21st August 07
is this a good bodybuilding workout for a 14 year old boy?
Day 1
Bicep Curls: 5 sets of 20 reps each using 17.8 llbs on each arm
Pushups: 5 sets of 17 pushups
Forearms Curls: 5 sets of 40 using 8 llbs on each arm
Shoulders(dont know what its called): I hold a 8llb dumbell in each hand and push them up at the same time and back down to the shoulder: 5 sets of 20 reps
*always a 60 second break between sets
Day 2:
Running on treadmill at 6.5mph for 20minutes
Punching bag for 20minutes
Situps: 5 sets of 20 reps
Leg Lifts: 5 sets of 15 reps
**60 sec break again
Then day 1 again.
Chosen Answer:
Yes
Answer mine please:
http://answers.yahoo.com/question/index;_ylt=AsjnNybV.4pL8zK2Lzhh5tPsy6IX;_ylv=3?qid=20100605140412AAuPaQA
by:
on: 24th December 10
Need opinion about my bodybuilding workout schedule?
Concentration more on Chest and Shoulders(May 5-Aug 5)
Sunday-off
Monday-Back
Tuesday-Chest/Shoulder/Calves
Wednesday-off
Thursday-Arms
Friday-Quads,Ham,Glutes
Saturday-Chest/Shoulder/Calves
Concentration more on Back(Aug 8-Nov 
Sunday-off
Monday-Back
Tuesday-Chest
Wednesday-off
Thursday-Back/Biceps
Friday-Legs
Saturday-Shoulder/Triceps
Concentration more on Legs(Nov 11-Feb 11)
Monday-Legs
Tuesday-Chest
Wed-off
Thursday-Shoulder
Friday-Legs
Saturday-Back/Arms
Concentration more on Arms(Feb 13-May 13)
Monday-Back/Biceps
Tuesday-Chest/Triceps
Wednesday-off
Thursday-Legs/Biceps
Friday-Shoulder/Triceps
Weekdays-off
I know thats its 80% diet.Right now i am on about 2500 calories.I am ectoendomorph its hard for me to gain muscle while its easy for me to gain fat.So i am following a medium calorie diet.I weight 160 lbs and i am 5.7 ft.I eat about 200 gms of protein,300 gms protein,80 gm fat.
exercises i vary them.These are my most common exercises
Dumbbell bench,incline,flies incline,flat,shoulder press,cable rows,lat pulldown,tricep extention etc.
Abs i do may be 2-3 times/week.I dont have a schedule for it.I will do whenever i feel doing it.
300 gms of carbs and 60-80 gms of fat
Reason why i am alternation by months is because i am trying to build mass not tone up.
Chosen Answer:
You are not on a medium level diet. You may well be eating too much, especially if you gain fat easily.
You are definitely comsuming way too much protien as 0.3 to 0.5 grams of protien per pound of body weight is more than enough to gain muscle while not over working your liver and kidney as they process the same.
Your fat intake is too high.
Balance your diet so that you are consuming 60 to 65 % complex carbohydrates, 20 to 25 % protien and the rest in healthy and hopefully incidental fats.
You must be reading the muscle mags without ever realizing that they make most of thier money by selling advertising space for the suppliment manufacuturers and selling their own line of such products most of which do not work and do not have to prove that they actually work, are not regulated and may not even be safe to take as you really don’t know what is in them.
Save you money and dont believe everything you are reading in those publications.
As to your exercise routines, if done correctly, you need to realize that doing more amy actually mean doing less.
Work each muscle or muslce group to the point of momentary postive muscle failure, meaning that you should not be able to do another rep in correct form with the weight you have chosen. That will stimulate the muscle to grow and with adequate rest and proper nutrition, it will but at its own rate and limited by its genetic potential.
Don’t train that same muscle or muscle group until it has fully recooperated/recovered from the previous work out.
To make your workout much simpler, try doing chest, shoulders and triceps on one day ( the pushing muscles as they all work together anytime you work any one of them anyway), back, bicep and forearms on another day (the pulling muscles) and legs and calves on a third day with one day (at least) of rest between work out days and then two days off (at least) between each week.
After a brief warm up (usually two light sets of 50% and 70% of the weight you will use, doing just enough to warm up the muscle or group being exercised), do one or two sets per exercise (if the first one was done properly the second set will be extremely brief), one to two exercises per muscle group.
An example would be doing flat bench flyes to failure immediately followed (within three seconds or less) by incline press, both done to positve failure. Then do either decline press, decline flyes, cable flyes or dips for one set. The move on to your deltoids.
For shoulders, try seated side lateral raises immediately followed by seated behind the neck presses. Then do rear lateral raises and go to your triceps.
For triceps, do cable press downs with dips.
Use this pre-exhaust method on your pull day and on your leg day as follows:
Bent arm pullovers with close grip pull downs, then bent over rowing.
one arm dumbbell preacher or Scott bench curls (no pre-exhaust for bis as there is no syrengistic supporting muscle assisting them)
Hammer curls or wrist curls.
Knee extensions with either squats or leg press
Leg curls with stiff legged dead lifts
Single leg dumbbell calf rasies
Seated calf raises.
Once in a blue moon, with assistance you might add a few forced reps or negatives.
Workouts should last about thirty to forty five minutes per session.
Within thirty minutes after your workout, eat a high carb meal.
Your diet should be five small meals each day, evenly spaced if possible, consuming much of the carbs in the morning til noon period and more protien during the evening hours and nothing after 8:00 PM for those who maintain what might be considered normal working hours. If you work a night shift, alter the meal plan to fit that schedule.
DON’T OVER TRAIN! DON’T OVER EAT! GET ADEQUATE REST! FULLY RECOVER BEFORE YOU WORK THE SAME MUSCLE OR MUSCLE GROUP AGAIN!
WHEN IT COMES TO LIFTING, MORE IS NOT BETTER, LESS IS BETTER DONE SMARTER!
Good luck and enjoy life, which should be a lot more than living in the gym.
by: William
on: 24th June 09