Looking to gain more muscle

  1. Looking to gain more muscle


    Hey, I was wondering if my workout routine was good enough for building muscle.

    Basically what I do is chest and triceps on one day and then on the alternate day I do biceps back and abs.

    I have P.E and go to the gym after school and all I do in P.E is fitness so I do a good run in my P.E class and then hit the schools weight room.

    I used to have shoulders in with my chest and triceps but now I don't know where to put it as I was told that chest and shoulders shouldn't be put together on the same day..

    I rest on saturdays and sundays, I've been taking N.O X-plode, I'm up to 180 lb.s, and I'm about 6 feet tall.

    I was just wondering how I could encorporate shoulders into my workout and if I'd have to alternate in a third day.


  2. Legs?
    M.Ed. Ex Phys


  3. legs? you need to work them if you want to grow!

    if you only want to alternate two workouts and still gain muscle, do an upper/lower split.

    do squats, deads and learn some olympic lifts. those will pay dividends.
    trust me, your chest and biceps will get bigger w/this approach.
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  4. Quote Originally Posted by Rodja View Post
    Legs?
    haha...you beat me to it.

  5. Quote Originally Posted by Hank Vangut View Post
    haha...you beat me to it.
    I'm crafty like that sometimes.

    Seriously, though, a training is not complete without squats and deadlifts. IMO, the 5 fundamental lifts are squats, deads, BP, BB Rows, and military press
    M.Ed. Ex Phys


  6. Oh wow, I had no idea legs were so important. I've just been neglecting legs to work on upper body, thanks for the advice

  7. Yes, i agree with those that have posted stick with simple movements, start with presses, squats, deadlifts etc you will grow big. eat like a horse, make sure its all healthy though, just start with make a powder, but at your age and especially at your level (relativily a beginner) don't seek after supplements.

    Legs needed to be trained. every body part needs to be trained to keep propotion in balance, a big upperbody with small legs doesnt look 'natural'

    cheers

  8. Quote Originally Posted by Rodja View Post
    I'm crafty like that sometimes.

    Seriously, though, a training is not complete without squats and deadlifts. IMO, the 5 fundamental lifts are squats, deads, BP, BB Rows, and military press


    Besides the fact that they make you grow and help your technique as a beginner. I find they also give you functional strength, which pays dividends outside of the gym as well.

    As said, no point in having gorilla arms with chicken legs. You'll get pushed around pretty easy. Your body is the house and your legs are the foundation. Doesn't matter how nice the house is, if the foundation sucks. Well...

  9. Quote Originally Posted by Beef Pirate View Post
    Oh wow, I had no idea legs were so important. I've just been neglecting legs to work on upper body, thanks for the advice
    yep, here is a good read.......

    "The benefit for doing leg excercises, appears from research not to be from increasing long term natural levels of testosterone and GH. I believe however the large burst of testosterone and other hormones during leg excercises, are the major reasons why squats and deadlifts are very important for overall muscle building. It's the same reason why a bench press is more effective mass builder than a chest flye workout. Why? because the compound bench press is going to release more testosterone and GH in a workout than a chest flye.

    The large burst of anabolic hormones resulting from squats and deadlifts, allows most of your muscles to benefit from this release simultaneously. Squats and deadlifts work many muscles simultaneously in the body and will allow most of your body to get some stimulation from the release of the hormones during the workout. The testosterone and GH released, is very crucial for being a catalyst for your muscle growth. It won't be released as much in the smaller compound excercises, such as bench press. Therefore doing smaller compound excercises, would not be able to makeup for the benefit of having leg workouts in your routine.

    Most experienced bodybuilders know all too well, how important leg excercises are for overall mass. You've probably seen the guys walking in the gym who look like lightbulbs (big upper body, but chicken legs). That has made many bodybuilders question the idea that leg excercises always equals bigger upper body. One must keep in mind we don't know if they are using steroids, which would make it a little easier to gain upper body mass without leg excercises. On the flipside, it would also be harder post cycle for a steroid user just to keep his gains. These people probably also have excellent upper body genetics and years of training experience. If they worked harder on leg excercises, they would be even bigger."

  10. Well man i have a 5 day routine broken down into muscle group days goes like this
    Monday-Chest
    Tuesday-Bi's
    Wednesday-Legs and Tri's
    Thursday-Shoulders
    Friday-back
    I hit every muscle group all with spread out days so i dont overtrain a muscle back to back like doing bis on monday then back on tuesday id overtrain bi's and then they wouldnt grow so its really up to you to find your own balance and how you want to fit in all of your exercises in your amount of time man good luck
  

  
 

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