Quote:
Originally Posted by Fraz33r I am a beginner level and want to grow some muscle mass on my body to look fuller.I have been working close to 5 months now and have a big question with resting the same muscle group for more than a week.
My regime:
Mon : Chest and Triceps.
Wed ; Back and biceps
Fri : Shoulder and leg
Sat-Sun off:
Each day is pre-workout cardio 20 min followed by ab workout 10 min and stretching.
ON Whey protein is the only supplement I take after workout.
Pro's can help with Few questions:
1) resting the same muscle group for more than a week.
2) Protein to be taken on no workout day.
3) Somehow i find it hard to work on biceps; chest- shoulders i can reach till rep failure; biceps somehow i just can't: I cannot lift a barbell properly with desried set of reps.( pain near slightly above the elbow junction ) |
Hi Fraz33r, the problem here is you are giving your muscles a little too much rest.
If your goal is to add mass and look fuller you will have to start lifting more, more often, period.
More would mean you push the bar on the weights and lifts. I always recommend a 4x4 approach; which is actually 4 sets of 4 reps each. This WILL get you growing. You could also do a higher ret program, so let me know what rep/ set range you follow or are comfortable following.
Here's a link (
http://www.bodybuilding.com/fun/james1.htm ) to the program I started (with exercise modifications) when I wanted to break the plateau at 87kgs, I am now almost 100. I keep alternating between the 4x4, which is a High Intensity program (HIT) and a High Volume program (HVT) where I do higher reps per set.
The one rule I have followed is to lift the max I can; every workout; for one major movement; with the most strict form; without spotting; for the minimum rep range I am working. So it's either 4 or 12.
You will need to make your program look like a 2 days on 1 day off + 2 days on 2 days off, or better still, 3 days on 1 day off + 3 days on 2 days off. Currently what you are doing is complementing body parts i.e. Chest + Tris etc. on a 1 day on 1 day off + 1 day on 2 days off.
The program I follow at times is:
Day 1: Chest + Back
Day 2: Shoulders + Bicep + Tricep
Day 3: Off
Day 4: Legs
Day 5: Off
Day 6: Chest + Back
Day 7: Shoulders + Bicep + Tricep
The above has ensured for me that I get adequate rest and there is little or no monotony as I keep varying exercises instinctively.
Another thing I never advise is preworkout cardio. Look at it this way: you are tiring yourself and compromising lifts as well as form. Do the 20 minutes, but do them postworkout. Keep seperate days for cardio alone; atleast 45mins of it, at moderate to high intensity, not all out. (I love sprints, and they are my personal fav once in a while, off the treadmill)
Diet and rest are the biggest helpers for getting big or bigger. You needn't rest a muscle part/ group for a week. For larger muscle groups recovery ranges from 2-3 days and smaller ones takes just about 1-2 days in my case, so listen to your body and start recognizing the pains: if it's sweet you're fine, if it's agonizing you need to see someone.
Protein is the building black for muscle, apart from other things. Yes ON is great, yes consuming protein rich diet or a shake is fine even on off days, this is also when your muscles need nutrition since they are recovering.
I strongly advocate supplements since if your body is doing extra work, it needs extra nutrition. And since you are executing near precision and targeted movements, all that you need is the best quality foods ingested.
Your triceps are stronger is your are good at chest and shoulder workouts. How do you fare at rowing and pulling movements? Do not worry if you cannot curl a bar, even I can't, try dumbells, or the EZ bar (that's why it's called that). Do hammer curls/ concentration/ reverse etc and you will be on your way.
Once you decide what your goal is: whether to get stronger or to build a better looking physique, it would become easier to suggest options too.
On the nutrition, try eating clean, no oily/ fried/ sweet stuff. Get a multivitamin and look up creatine, it is a great supplement to get you to 'look fuller'.
Hope this helps.
