w0ts0n

At the moment i'm simply doing 3 30 min workouts every other day. After I do a workout my body aches pretty bad so I usualy need a day to recover. Am I doing the right thing or should I Do it like this

Monday: Normal workout (pushing myself)
Tuesday: A small light workout
Wednesday: Normal workout (pushing myself)
Thursday:A small light workout
etc etc and then take the weekend off? Or should I just stick to what i'm doing?

For those of you who care i'v been at it for about 3 weeks now and this is where my body is.

I really need to work on my wrists.

DJSTARER

If I were you, I'd do some research.

We need more info. What is your goal? Are you looking to add or reduce weight. How is your diet? What are your stats.


As a quick response, I'd say neither of your workout programs are ideal. If you are cutting, then they may be reasonable, but I have a feeling you arn't really sure what's going on.

Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

skelooth

It's time to do the splits bro :yes:

This is why it's great that you came to this site to learn... so that you can make the most of your time at the gym.

The majority of us do some type of "split". Here is my own split

Sunday: Shoulders/abs
Monday: off/cardio
Tuesday: Back/bis
Wednesday: abs/calves
Thursday: Chest/Tris
Friday: Off/cardio
Saturday: Legs

What's also important is the lifts you're doing, and the rep ranges... not to mention your overall intensity level.

A general starting point is to start your workouts with a 'compound' lift... these are lifts that work multiple muscles like bench press, squats, rows, pull ups, etc. 3 or 4 exercises at 3-4 sets of 8-12 reps might be a good starting point, but you will eventually learn to listen to your body.

I will post a popular split when i get home if i remember.

Your diet will be key.

__________________
http://loseover100lbs.com/misc-f7.html

bigDman

ughh no cardio

EAAATTT

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armygrunt82

Whats wrong with cardio?

DarkFalcon

Depends on your body type. Wotson has obvious ecto qualities so you don't need to burning even more cals when your fighting a major uphill battle already. Some mild cardio is fine just to keep your heart strong but no 30-40 min fat burning sessions keep it around 10mins no more then 3x a week.

w0ts0n

I used to walk EVERYWHERE and I did alot of free running (parkour) so that was my whole cardio. Now I have a car and i'v given up parkour because of injury risks.
My diet isn't the best and i'v been trying to improve on it.
How much should I be eating and what sort of normal things can I look out for?
Today I eat:
Egg Sandwich
Fish
Chicken Soup
Chicken Sandwich
Bowl of oatmeal
Apple, bannana
Steak, with roast potatoes and veg
A small peice of chocolate.

DJSTARER

skel is right on AND only scratching the surface. The split he talks about isn't a necessity (as many will have you believe). Full body workouts work too, but are less popular due to inadeqeut volume for some. IMO, both work.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

here are some helpful links from within this site. these are threads that members have written and I agree with:

Training: http://ironmass.com/forums/showthread.php?t=2597
Macro and Micor nutrients: http://ironmass.com/forums/showthread.php?t=350
Nutrition for your workout:
Part 1 http://ironmass.com/forums/showthread.php?t=2594
Part 2 http://ironmass.com/forums/showthread.php?t=2595


Read up dude! and feel your brain expand



Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

bigDman

defintly didnt eat enough

eat every 2 hours

aim for between 500-1000 cals a meal
and about 5000 cals a day

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skelooth

Start with 3,000 and slowly work your way up until you start gaining BigDMan can eat massive quanitities of food and not gain a pound lol.

Part of "serious" bodybuilding will involve keeping very close tabs on your diet. As an ectomorph you will most likely always be wondering "did i eat enough??"

Keep a food diary for a few days->weeks to see where you stand calorie wise.

__________________
http://loseover100lbs.com/misc-f7.html

DJSTARER

............freak.......................

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

bigDman

hehehe i was going to tell him to start at 5000 and work his way down :p

__________________
COME CHECK OUT MY JOURNAL