Bodybuilding Supplements and Programs » bodybuilding exercise routine

Can someone give me recommendations?

Solid — Tue, 23 Nov 2010 12:49:28 +0000

I was wondering if anyone could give recommendations on my exercise routine. I am 19 and workout at home using basic equipment. A few years down the line, would these exercises still be viable for bodybuilding (given diet is changed).

This is basically what I do… once/sometimes twice a day
-about 30 pull ups total (using 4 methods… I have the doorway pull up bar)
-sometimes a few pull ups with backpack/30lbs
-about 50 push ups (pull up bar again, 4 methods… sometimes a few inverted)
-body squats, the only lower body exercise, really
-forearm/wrist exercise using a cylinder, rope, and 15 lbs… pulling the weight up and down by rolling the cylinder… I mainly do this because I have problems with my left wrist, it pops a lot and I had to quit doing curls.

As for diet, I have no plans really. I generally stick to home cooked foods on a family buffet next door. I try to not drink much pop and such and aim for a decent portion of protein from fish/chicken.

Thanks for any recommendations/comments.

try cooking your own food,,and alter the way you make it..for example, instead of fried just baked or bbq..cut out soda and foods with lots of fat and sugar. other than that..Nice job!

Quick recommendations for current workout plan?

Solid — Tue, 09 Nov 2010 23:56:28 +0000

Thanks for any recommendations/comments.
Thanks, Mark! I really needed that stupid ass shitty spam that doesn’t apply to my situation.

From wha I can see you seem to have quite a good workout plan but I would look at adapting your program a little, For a start I dont see any Cardio in your program like jogging or cylcing. Its very important to keep fit so you can maintain your strength. A second thing is that you have a very regimented routine. I have found that it is more effective to alter/switch routines every 2-3 weeks. This prevents your body from getting used to that routine. By switching it up you keep your body guessing and allows increased muscle growth. When I say mix it up just switch up the order of doing things or even mixing up the reps and sets you do.
One last thing Id advice is that you supplement your diet with a Protein powder. (avoiding creatine) protein/Whey powder is simply another food source. One serving is the eqivalent of eating a steak (just without the fat .) this protein gives additional material for your muscles to grow. Im not saying go out and buy loads of diffarent multivitams, energy drinks and muscle bars, just regular protein powder will help with you development. Hope this helps a little bit , cheers

how do you begin female bodybuilding?

Solid — Sun, 12 Sep 2010 05:54:44 +0000

i have thought about it awhile now and i wanna be a body builder..i want that big change!

i am a skinny young female (i dont no what weight i am ,,8st roughfuly)
i kick box and i already have a little muscle , i have small abs, but dats all.
i wanna be toned but,
i dont no what i should eat everyday
or exercises i should do everyday,

i need to have a routine but i dont no where to start!!help please

You should limit you’re cardio (running/ aerobics/ dance/ etc ..) and focus on stretching/ strength exercise to gain muscle instead. I recommend checking out this website below. It has tons of helpful tips about how to build muscle fast. Hope this help.

http://buildmuscle2.blogspot.com

Workout routine help? new to this?

Solid — Fri, 13 Aug 2010 12:37:48 +0000

Hey im new to bodybuilding and i would like an intense upper body routine. this is waht i have put together so far: i would like to know if any of these exercises would upset any muscles done on other days, thanks

day1: bicep curl, tricep ,

2: traps, pull ups

3: abs, shoulders

5: bicep curl, tricep curl,

6: traps, pull ups

7: abs, shoulders

you have to include chest too, like on you shoulder day do push ups or bench press and do abs everyday because they can be worked out daily,if you want a really good routine you need to find the book:
arnold the education of a bodybuilder i use it and it progresses to work up with you as you get stronger

Anyone who knows about bodybuilding…?

Solid — Mon, 12 Apr 2010 03:31:40 +0000

I work out 5 days a week. I do each muscle group twice a week but legs i only dedicate one day too. i’ve been doing this for about a month and before that i was just doing 3 days a week. I do 3-5 exercises per muscle group, 5 sets, 5-6 reps, in an attempt to add real mass. and i’m eating about 3200 calories per day.

i’m beginning my fat burning cycle today and it will last another month. i dont know a lot about fat burning so if you fill me in on whether or not i should keep doing my same routine and just add cardio and eat less or should i change my whole workout.

one -type- of muscle every 7 days a week (usually, depends on recovery ability which depends on other factors), keep other muscles needed to do other workouts to a minimum unless its their day. in regards to weights, you DONT need to switch exercises ppl who DONT know about exercise AND physiology WILL tell you the opposite. you cant go all out cardio and all out weights its either balance them or its a no go.

Weight Lifting. Barbell?

Solid — Sat, 10 Apr 2010 04:52:28 +0000

Im just planning on buying a new olympic barbell, I’ve noticed there are diff. sizes. I just would like to know what is the standard barbell size. Is it a 5′, 7′?? and the weight should be 45lbs correct?. As far as exercises, routines, and supplements Im using the following web site: www.bodybuilding.com I strongly recomend this site I have found pretty much everything I need to get started.
Thanks for your time.

7′ is standard, as is 45 lbs.

bodybuilding question?

Solid — Thu, 08 Apr 2010 02:38:29 +0000

Male
15 yo
5ft11 – 6ft

i started doing a home workout routine about 2 – 3 years ago, just press-ups, sit-ups, dumbbell curls etc. i grew at a steady rate. about 8 months ago i started using the school gym doing a full body workout twice a week. since starting using the i’ve noticed i have only grown about 1.5 inches.

could me using the gym be related with might stop in growth and is there any way i can grow eg. foods, exercises etc.

any help and advice is much appreciated

ps.my dads 6ft3 and my mums tall for a woman and i want to grow to 6ft2- 6ft3, if that info helps.

thanks

Well i’m not quite sure but my dad is quite short and he is 53. he used 2 do weight lifting, running, swimming, press ups and all kinds of stuff like that. he said his shortness was related to this.

Bodybuilding ???????

Solid — Tue, 06 Apr 2010 00:32:51 +0000

Hi my names dominic and i have decided to hit the gym hard for now on been messing about for too many years. This is my routine is it good for size and strength and does it develod my dody equal on all bod parts. I dont want to end up with big arms and small chest or any thing like that lol

Ok my sets are 10,8,6,4,2

Day 1 AM: Hang and press and Shrougs
Day 1 PM :Bicep 21s
Abs routine

Day 2 AM: Bench press, Single arm row and Squats
Day 2 PM: Standing skull crusher
Abs routine

Day 3 AM: Deadlift, Wide lat pull
Day 3 PM:Press ups and close press ups (Hands closer together)

I have tried to do the main compound exercises and do some arms in the evening. I only have a barbell at home. Im gonna be taking 3 shakes a day with 2 poached eggs every morning. Is this routine gonna be good enough to get me big and strong so i look well Cheers for any help and experianced bodybuilders only no time wasters cheers lads
2 hours ago – 4 days left to answer.
Additional Details
look at day 2 squats are legs these are all

I think your workout process is up to the mark . But if still you want to learn more on the process about how to develop your body from a trainer then you can have a look at the videos from work on demand .

http://www.workoutsondemand.com

How fast should you grow when bodybuilding? [10pts]?

Solid — Sun, 04 Apr 2010 03:38:20 +0000

I know people are different and grow at different rates, but for an average hardgainer, who has just started training smart and eating 1.25g of protein per pound of bodyweight each and every day.

The reason I ask, is because since I was 16, my arms have been 13"; I’m 21 now. Now that I’ve started training "properly" and have started eating well will a lot of protien, my arms have only gone up to 13.2"

I know you shouldn’t measure gains by arms size, but for a months hard work, I’m really disapointed.

My routine consists of Parallel Dips/ Squats and Military presses. Supplementry exercises are Bar-bell curls and Tricep exstenions. 3 sets of 6 reps of all, stressing good form and poundage progressions. I split the exercises into 3 different routines and perfrom the routines every 6 days.

Any help appreciated

u know if u contribute mucle confusion into ur workouts meaning alot of diff workouts with and without weights to confuse the muscle and in that way not hit a plateau ur gains will be faster and bigger , apart from taht u seem to be doing good good luck brother and welcome to the family! =]

What do you think of fitness models?

Solid — Fri, 02 Apr 2010 02:44:41 +0000

I’ve been on www.bodybuilding.com for over a week now, I’m thinking of following the diet and exercise routine that fitness models and bodybuilders do. I like the way fitness models look, others might think they’re too muscular, but I’ll rather have too much muscle than too much fat. My goal is to get my body fat down to 15 percent, I think my body fat right now is between 25-30, I’m not sure I haven’t got it checked, I ‘ll do that at the gym soon.

I read that women’s body fat should not go below 12 percent because its not healthy but I see some models and bodybuilders with body fat percentages below 10 percent. Do you guys think that is healthy?

Picutures of a fitness model name Ava

Sorry, here are the links to the picutures of Ava fitness model.

I don’t want to get below 15 percent body fat, I just want to be a little lean without too much fat. I do think she is a little too muscular. I think she became this way naturally not through steroids.

She is a bodybuilder and her body fat is very low in those pics. Remember bodybuilders only drop their body fat below 12% for very short periods of time, they don’t maintain such a low level of body fat all year round as that would be unhealthy.

I like the look of fitness models that tend to be between 15%-18% body fat. I think this looks good: http://www.bodybuilding.com/fun/images/2007/transf136_c.jpg

http://www.vibrafit.co.za/img/femaleabs.jpg