[BUSA]

I have whey protein post workout, that about it, need to follow a diet.

Glucose gives energy during workout. My GYM dietician told me to add salt in it.

Well Sohail there is a change of plan now.

Went to the gym and realised Back + Biceps i would be doing 13 different exercise of back + biceps and 3 sets each equal to 39 sets

Hence there is a change in the workout plan now.

Day 1 - Chest + Tricpes
Day 2 - Back + Superset of shoulders to warm up + Biceps
Day 3 - Shoulders + Triceps
Day 4 - Biceps + Leg
Day 5 - Rest
Day 6 - Again starts from day1

The ones in bold is what i am planning to do to warm up the body parts.

[SohailPistawala]

busa: you Plan has two body part and day one your doing Chest and triceps , day 2 your doing back... where is the rest...??? When ur doing your chest your back is aslo being worked so go for the rest on dayu 2 and then continue the schedule...

39sets???? whats it biggest Looser jeetega Oh yeah hahha

[BUSA]

39sets???? whats it biggest Looser jeetega Oh yeah hahha

LOL Sohail, i need to gain, i am 68 now, need to be atleast 78-80kgs.

Well 39 sets go as follows. 6 exercises for back and 7 exercise for biceps. Now 3 sets for each equals to 39 sets.

I have a doubt though, i am doing biceps and legs on one day, so i should do 3 sets each?

[SohailPistawala]

Busa: biceps and legs to different body part, one upper the other lower, so do 13-15 sets of biceps, dont cross 15 come what may.

Legs: squats, leg presses, lunges, leg extensions , Hamstrings and calves
3-3-3-2-2-2= 15 what say.... good enuff and then biceps 3-3-3-2-2 and/or 2 more....

I think good enuff to shock your muscles... depends on the kind of weight you use and reps..

[SohailPistawala]

Originally Posted by cheap_deal

wats the deal with glucose and tang? isnt just sips of water needed during a workout?

Just to keep the sugar level Normal... and thoda Taste thoda healthy bhi hahha. Or Else Water is the best

[yogi1771]

hi busa i think you are overdoing biceps as well as triceps,don't forget they are worked when you do back,chest and shoulders

[vikram18]

Originally Posted by SohailPistawala

Just to keep the sugar level Normal... and thoda Taste thoda healthy bhi hahha. Or Else Water is the best

Sohail, I don't think anything is going to affect your sugar level. Glucose is the worst thing you or any bodybuilder can drink, no matter what your gym "dietician" says. Glucose ranks about 100 or more on the glycemic index. What this means is that this raises your blood sugar instantly and your pancreas secrete loads of insulin to normalize this. This is called an Insulin spike. Insulin spikes are bad for everyone! Your body ends up storing fat during Insulin spikes, and secondly your blood sugar level will not normalize, but crash due to the insulin spike. Even moodwise, this has been known to give you a low. As for salt, the last thing your body needs is more common salt. It gets far more than enough through regular food and NO supplementation is required. You might need some electrolytes, but that is if you're having killer cardio sessions or a 5-set Tennis match or the like, certainly not for 12 sets of weight training! Salt causes water retention and makes you look puffy and bloated. Why on earth would you want that? The entire fitness world shuns sugar and salt and this is what you take DURING a workout. Not at all good my friend. Just for the record, I'm an ISSA certified Nutrition specialist, so i do know what I'm talking about.

[vikram18]

Originally Posted by BUSA

LOL Sohail, i need to gain, i am 68 now, need to be atleast 78-80kgs.

If you wanna gain, seriously, you need to eat BIG. That's the ONLY thing that works. As for your workout, you're working out far too much. If you're really serious about growing and are willing to put in some serious work, and not just follow popular routines, try this out.
Do a whole body workout 3 times a week. Rest the other 3. Eat 5-6 meals everyday, with at least 20gms of quality protein in EVERY meal.
Do ONLY compound movements, no isolated movements for now.
Lift as heavy as you can. 8 reps is about all you should be able to manage per set.
If you're really interested, I can mail you a workout routine. But basically, lift heavy, eat more, and rest. That's what will work, it has for EVERY bodybuilder till date; everything else is just a fad.

[BUSA]

Thanks vikram, sohail and Yogi.

@ Yogi - Well i work on chest and then on tricpes, not much exercises for the tricpes, but they also need to be worked at.

I will try and put down all the exercises i do and reps and weight soon.

@ Vikram - It would be nice if you could PM me a nice diet plan, currently having whey protein one scoop twice a day, one morning, one evening. Having a balanced diet for lunch. breakfast heavy & trying to eat every 3 hours.

[JUDA]

Originally Posted by Torque-ative

Dont entirely agree ! Research has proven that lifting weights (not necessaryly heavy weights) Helps tone and build muscle mass, which helps burn excess calories even while you sleep or sit around watching telly.

Torque, I do not agree with you here. Lifting weights only develops muscle mass or helps rebuild muscular tissue, it is a myth that light weight with more repetition makes you leaner and gets you definition. It is the same as lifting heavy weights with less repetition with both these in the end your muscle is burning out. The only way to get leaner is with Cardio exercises and that it. Running, Jogging, aerobics etc can only make you lose fat that surrounds the muscle tissue. Weights doesn't do that. Check the link below to clear all myths about workouts. the person who has written it has given biological reasoning for what he states so I guess there should not be any ambiguity.

workout and diet facts - weight loss and gain, nutrition and exercise tips

[SohailPistawala]

Vikram: My bad !! Mate... apologize for that error , thanks for clearing the Myth Bro, you see we are still learning what say BUSA?... Hope to hear more from you....

Question time: I like the whole body workout type if you could help with a good schedule and include some cardio on the rest... or the rest will do, will try to follow it for ramazaan... atleast cos the food intake during the end of the day would be very high and the workout would also matter which will be happening the last before sleep.

Vikram:Thanx for being on the forum atleast for the so called bodybuilders like me , busa and others We did need a nutritionist.

Correct me If i am WRONG Please !!

[vikram18]

Originally Posted by JUDA

Torque, I do not agree with you here. Lifting weights only develops muscle mass or helps rebuild muscular tissue, it is a myth that light weight with more repetition makes you leaner and gets you definition. It is the same as lifting heavy weights with less repetition with both these in the end your muscle is burning out. The only way to get leaner is with Cardio exercises and that it. Running, Jogging, aerobics etc can only make you lose fat that surrounds the muscle tissue. Weights doesn't do that. Check the link below to clear all myths about workouts. the person who has written it has given biological reasoning for what he states so I guess there should not be any ambiguity.

workout and diet facts - weight loss and gain, nutrition and exercise tips

There is a huge difference in getting lean and losing weight. Cardio will help you lose weight, not necessarily get lean as it will make you lose muscle mass as well. There is also a HUGE difference in doing a lot of reps with low weight and a few reps with high weight. The heavy reps will increase size and stength as maximum number of muscle fibres will be recruited to lift that weight, which will simply not happen with the high-rep, low weight sets. That will help you stay fit and exercise your muscles but with no significant gains in either strength or size.
Lastly, pound-for-pound, muscle burns a lot more calories to sustain itself, and hence your metabolism does increase with an increase in lean muscle mass. That's what they mean when they say that you'll burn more calories even when you're at rest.
Another advantage of weight training other than the muscular, is that weight training increases bone density and makes them stronger, something that cardio does not do. So with stronger bones, older people can handle osteoporosis a lot better and younger ones won't fracture easily while falling off their bikes, impressing the chicks .
Train hard and Grow in peace!

[vikram18]

Originally Posted by SohailPistawala

Question time: I like the whole body workout type if you could help with a good schedule and include some cardio on the rest... or the rest will do, will try to follow it for ramazaan... atleast cos the food intake during the end of the day would be very high and the workout would also matter which will be happening the last before sleep.

Always glad to help. Fitness and diet is a passion, and doling out advice is what I was born for. Here is a whole body 3-day workout for you. This is actually an outright Mass gain workout, but since I don't want you to overtrain during Ramzan ( I presume you'll eat only one meal at night and no water during the day, right?), I suggest you don't go all *****-to-the Wall, drop dead intense. but decrease the weight a bit and increase a few reps. This workout will ensure that you hit every large muscle group regularly and equally. I'll give my explanations in successive posts.

The Mass Gain Workout

Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

• Squats 1 X 8 - 10 reps
• Leg Extensions 1 X 8 - 10 reps
• Leg Curls 1 X 8 - 10 reps
• Dumbbell Pullovers 1 X 8 - 10 reps
• Barbell Overhead Shoulder Press 1 X 8 - 10 reps
• Seated Rows 1 X 8 - 10 reps
• Bench Press1 X 8 - 10 reps
• Barbell Bicep Curls 1 X 8 - 10 reps
• Tricep Extensions 1 X 8 - 10 reps
• Weighted Pullups 1 X 8 - 10 reps
• Weighted Dips 1 X 8 - 10 reps
• Standing Calf Raises1 X 8 - 12 reps
• Abs - 1 X 10 - 15 reps

[vikram18]

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ½ minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps… but not even ONE more.
I am serious!
Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.

Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!

You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this!

Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.

Schedule
That's it. A full body workout that you will complete 3 days per week

3 Days A Week
1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.

[vikram18]

Progression - You Need A Log
You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log.

If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get ½ a rep more than before, you will be gaining.

It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym.