Bodybuilding Exercises and Workouts

http://www.youtube.com/watch?v=6TlbDQUWs0s do this 4 days a week

I am an ectomorph by body type (skinny body type), but I want build myself up through Bodybuilding. The problem is that BB diets have non veg as a major food group, and I am vegetarian, but egg is OK. Protein supplements are very costly, and eggs are artificially produced nowadays so they’d do more harm than good. Plz help…

take. eggs. milk, meet. vegetable

I recently created some new routines, and i just wanted some opinions on them. I’ve been lifting now for about 2 years. I take the essential supplements such as proteins, pre workouts, creatine, and multi vitamin. I was just wondering if these routines look good or if they’re terrible.

Monday: Chest, Bicep, Calves
Tuesday: Legs, Abs
Wednesday: Off
Thursday: Back, Calves
Friday: Shoulders, Triceps, Abs
Saturday: Off
Sunday: Off

or

Sunday: Chest and Abs
Monday: Quads, Hams, Calves
Tuesday: Biceps, Triceps, Forearms
Wednesday: Off
Thursday: Chest and Abs
Friday: Biceps, Triceps, Forearms
Saturday: off

I like your first workout routine the best. Your sup lineup looks good as well, so keep pushing. Make sure to invest in quality chemical free whey products as well as all your other products. I found some great info on this link. Cheers! http://www.youtube.com/watch?v=-baBR5efgUk

http://www.youtube.com/watch?v=vT9QeX0-tMY

I am a hard gainer, I have a slim physique, and I don’t gain weight easily. I need a routine where I go to a gym monday, wednesday and thursday, and I can do stuff like abs, and non equipment based stuff on any other day. Can someone help me?

I’m slim too. 6′1 and 183 lbs. I lift two days a week and do calisthenics on Fridays. I build my training around the Deadlift and Squat. Incorporate more compound exersises. The secret is lift heavy with low reps and rest more in between workouts; and don’t forget to take in enough nutrients, protein and minerals. Remember us hardgainers have to train differently. Lift Heavy and Rest more.

Routine 1-
Mon – Chest/Trics
Tues- Legs
WEd- Back/Bis
Thurs-off
Friday – Shoulders
or

Routine 2
Mon – Chest
Tues- Legs
Wed- Back
Thurs- Shoulders
Fri- Biceps/Triceps

I like routine 1, except, on your day off you should do some abdominal exercises instead. You should try to do them 2 other days of the week as well.

Meal #1: 1/2 cup oat meal & 3 egg whites
Meal #2: cucumbers or broccoli, lettuce 1 can of tuna/chicken/meat.
Pre-workout 1 1/2 scoops of protein shake & 2 tbs of peanut butter
Post-workout 1 1/2 scoops of protein shake and a protein bar
Meal#5: same as Meal # 2
Meal #6: same as meal #1

Monday: Chest&Tris&Cardio&Hardcore abs
Tuesday: Biceps&shoulders&Cardio
Wed: Off
Thursday: back&traps&Cardio&Hardcore abs
Friday:Legs&Cardio&Light abs
Saturday:Off
Sunday:Forearms&biceps&Tris

I’m 120 lbs and about 5′3 gained about 8 lbs in the past 2 months without a strict diet.
But now i want to put some serious muscles and gain more muscles/weight.
Thank you.

I wouldnt do chest and shoulders back to back on days….your front delts are already getting a workout from doing chest. and why do biceps on sunday then again tuesday and tris and sunday then the next day your using your tris for chest, they will already be pre-exhausted making your lifts weak. Your not giving your body any time to rest, rest = growth. www.muscle-underground.com

I am 24 years old, and i am doing Bodybuilding from last 5 months.
I need some advice, in many differnet bodybuilding magazines and video DVD’s , i see two things.
1) MAss Gaining Routine
2) Muscle Defining Routine

Kindly tell me that which technique iu can follow according to my age.

Your at a great age to follow which ever you desire. Mass Gaining Routines are mostly for body builders. This routine will enlarge the muscle while the Defining will basically give you a nice cut but you will not be large! So if you want to gain size then go with mass, if you want to look good for the ladys and be cut go for the defining!

monday-abs
crunches

tuesday-back(lats)
rows,bent over-rows, pull ups

wed-shoulder(traps,delts)
shrugs,over-head press, back-shrugs

thursday-chest
bench press,db flys,db press,incline press and fly,push up

friday-legs(quads,hams,calvs)

saturday-arms(bicep,tri’s,forearms)
bicep curls,curl-to-press,seated tricep lift,dips

sunday-off!

Looks good, your working each muscle group once per week. That’s enough, and you won’t be overtraining.

i am a young boy of 16 years old, and I am starting in bodybuiling, but i need a routine, i am 62 kgs, 1.80 m, and i used to swim daily 2 hr.
any one know a web where i can make a routine?
or any one know a routine?
and alimentation diet also! xD
thx

you need to decide if you are going to lift 3 days per week or more

for 3 days per week do a full body workout for more days do a split routine.

for each body part choose 1 or 2 exercises and have a full day between working out each body part.

http://www.exrx.net/Lists/Directory.html has a good selection of exercises with animations showing how to do each one with good form

For strength gains your reps and sets should be

Beginner
70-80% 1 RM
8-12 reps
2-3 sets
slow/medium speed
rest1-3 minutes between sets

Advanced
85-95% 1 RM
2-6 reps
1-6 sets
slow/medium speed
rest 3-5 minutes between sets

For Mass Gain

60-80% 1RM
6-20 reps
1-5 sets
Very slow to medium speed
1-2 minutes rest between sets

1. I smoke marijuana atleast once a day, usually at night. (so I’m not high through my gym workout) Will this affect my fitness in anyway?

2. Do you reccomend any good foods/diet to eat to build more muscle, as I’m still quite lean.

3. At my gym they keep telling me I have to drink lots of protien powder all day but my Dad says that’s unnecessary and I can just eat fish, but the gym say fish and chicken aint good enough….. What do you think?

1. Keep it puffing, when I puff before work, I work better, I’m more motivated to go the extra-mile, nothing is dull, nothing is boring, makes time fly faster.

2. STEAK! Fish, chicken? Are you kidding. STEAK will get it done the best, Fish & Chicken will certainly give you the protein, but STEAK will get you everything you need. You need to gain weight if your going to gain muscle, more muscle then weight of course, but you cant just expect to look like a model overnight, all those rip models that look like they were never fat, an they are like 90% muscle 10% fat… those guys were also big at one time, they go up, then work there way down to a weight they like. They do that by running, eating right, cutting out steak, etc…

3. Protein shakes are good, you don’t need one 24/7… 3 times a day works. Your dad is just telling you fish an stuff, which will work, but, he’s trying to save money an be a dad. Ignore rumors listen to your dads old school workout. That’s how he see’s it. In a sense, he is right, fish will work, but the shakes will work better…