I also want to make sure that it will build some muscle mass and that it will help out the whole body. If you can, post a good workout that can help me with my requirements. Thanks in advance

This is for a dumbell

lift it ten times with your upper arm pointing down, and just your lower arm moving.
push it away ten times from your chest to the point your arm is stretched and pointing forward. Keep your arm in that position for 10 seconds.
lift it all the way up, so your arm is pointing to the sky, then bend your upper body slightly to the opposite site, so when your right arm is up, you bend left and vice versa.

A weekly workout won’t do a lot of good, try to workout 10 minutes a day 5 days a week, that’s better than 50 minutes once a week.

day1: bicep curl, tricep ,

2: traps, pull ups

3: abs, shoulders

4:

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

Edit: yes it does your body can turn fat into protein the same way it turns fat back into carbs in order to make energy.

Edit: Take a biology class and learn it yourself. Your body can turn carbs into fat and vice versa. your body can also make protein and break down protein to make carbs to use as energy or store as fat.

Step 1: The break-down of triglycerides
To be used for energy a triglyceride needs to be broken down into its basic units: one molecule of glycerol and 3 molecules of fatty acids. This process is called Lipolysis.

Step 2: Conversion to acetyl CoA
Although they both have the same outcome, the glycerol and fatty acids each follow a different path. Their goal is to enter the Krebs Cycle, but first they must get converted to acetyl CoA.

Step 2a: Glycerol to acetyl CoA
Glycerol, which is a basic sugar, follows the glycolytic pathway (glycolysis). During this process it is converted into pyruvic acid. For entry into the Krebs Cycle, the pyruvic acid must be converted to acetyl CoA.

Amino acids(from proteins) can be converted to pyruvate or pyruvic acid. Some are converted into acetyl CoA. Others are converted into acetyl CoA through a previous step of acetoacetyl CoA. Some are converted into one of the chemicals in the cycle, oxaloacetate. Others are converted to other chemicals that are a part of the citric acid cycle. The nitrogen that is removed from the amino acids in this process is ultimately converted to urea and excreted in the urine.

Anabolism (Greek "mound" from ana = upward + ballein = "to throw") is the set of metabolic pathways that construct molecules from smaller units.[1] These reactions require energy. One way of categorizing metabolic processes, whether at the cellular, organ or organism level is as ‘anabolic’ or as ‘catabolic’, which is the opposite. Anabolism is powered by catabolism, where large molecules are broken down into smaller parts and then used up in respiration. Many anabolic processes are powered by adenosine triphosphate (ATP).[2]

Anabolic processes tend toward "building up" organs and tissues. These processes produce growth and differentiation of cells and increase in body size, a process that involves synthesis of complex molecules. Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass.

also, are renegade rows meant to get you a six pack – as in building the muscle? this guy is slightly confusing – he says:

"Low reps are the only option This is not a bodybuilding exercise. It is not meant to fatigue the muscle. On the contrary it is meant to teach you how to contract your whole body as hard as possible. So perform low reps with 100% focus."

http://relativestrengthadvantage.com/renegade-rows-how-to-get-ridiculously-hard-abs/
how kind of you karla – just what i needed – so relevant……. (!!)

Diamond push-ups hit the inner chest, though if it’s an issue I’d suggest just benching heavy. Get your bench up and your chest will follow. This especially applies if you can’t bench 225 yet.

I’ve never seen renegade rows before, but they actually look good and this guy knows what he’s talking about. Your abs will get strong from these and if your bodyfat is low enough, you’ll definitely get a six pack.

His statement does seem a little confusing, but just know that bodybuilders usually do higher reps (10 or more) and focus on body parts when working out. Athletes and people trying to get stronger focus on movements and tend to do lower reps, especially for strength. So a bodybuilder approaches this thinking how these renegade rows can make their abs sore, while an athlete thinks about how they can excel at this exercise. He’s saying that you should think like an athlete for this exercise.

So I have a couple questions about interpreting this program and chest training itself. Does he mean not to rest at all between all of these sets. Does he mean to do them right after each other or work in another body part then do your other chest exercise the same way? Lastly, does chest training such as this actually work well because after that hour that you spend doing this your chest wont get hit for the rest of the workout. Any thoughts, opinions, or personal experience would be extremely appreciated. Thanks for taking the time to read and listen!

I own the same book. It is a valuable resource for learning new exercises. But

Arnold and friends did steroids. Steroids allow you to recover faster. Normally, you can train hard or train long. Not both. With steroids, you can.

Essentially, you would rest between the first 5 sets, but then you could do rest-pause between the rest, resting 10 seconds or so. I would say that Flyes would be best if you did them first because the bench press isn’t a chest exercise. It’s a front delt exercise. Think about it, your feet are on the ground, your back is arched a little, your pushing with your shoulders and your arms. Your chest doesn’t do much work at all. Do the Flyes first do exhaust the chest.

Even better, bring your feet up on the bench and bring the bar down to your neck or clavicle. If you have a spotter, use a suicide grip to take the stress off the forearms. That way the chest is almost completely isolated.

Arnold means do the whole routine, rest a couple minutes, and then continue. What is more effective for gaining mass is cutting down rest times before you raise the weight. For instance, do my neck press I told you about above with 100 pounds (it’ll be harder than you think), resting 30 seconds between sets. Then 20 the next time. Then 10. Then no rest. Then raise the weight. You make bigger mass gains that way. Gaining strength and mass at fast rates is hard to do simultaneously.

I don’t actually know why I got this injury, I used to warm up every time, and I used to lift my moderate weights, I used to do the known exercises. But all of a sudden, I found my right shoulder very sore, i went to doctor he said it’s tear in the rotator cuff. He asked about the reason, i told him I don’t know myself. So why does injuries happen during bodybuilding exercises, even though you warm up and do the correct exercises?

Bonus question: now, 4 year later, I feel my shoulder is much better, but I lost weight and became much less than before. Do you think I should go back to gym? or should I practice another sport just to avoid worsening my shoulder injury?

Peace, the answer to your question is that one stresses a joint or a muscle more than it is prepared to handle. Thus the injury and no matter how much one warms up it can still happen. You see this is professional sports all of the time. An athlete is playing and injures his arm or leg when they are fully warmed up and in the best of condition. Stresses to areas are common but if you load the area more than it can handle at that time you become injured. As for the shoulder you may or may not have had a rotator cuff injury and without having an MRI there is no positive way to know for sure. If your shoulder is feeling good again certainly go back to the gym but lift this way. When it comes to the shoulder do movements with dumbbells. The reason for this is that the weight or stress factor is very specific and it cannot be transferred from one side to the other. The other thing to do when doing these movements is to always start the movements by working the uninjured side first. So you would do 3 sets of increasing resistance of 10 to 12 reps with a minute rest between sets. Upon completion of the uninjured side do the injured side. Lift only what you are comfortable with and don’t attempt to keep the weights equal. With time the injured side will gain in strength and catch up.

In 2009 (when I first started going to the gym) I have been striving to LOSE weight and had a very successful outcome. (185 lbs to 150 lbs) Dropped from 20% body fat to 10% slowly within a year.

However, in the beginning of 2010 I gained a lot of fat back from stress (which led to over-eating of bad foods). Gained 10 lbs. and believe it or not I’m back to 20% fat.

Now, I have been trying to GAIN weight… Muscle weight. I have been working hard in the gym (6-8 reps) HEAVY. And I have been taking 1.5 times my body weight in grams of protein.
(I weigh about 160 lbs… take about 250 grams a day (chicken breast/protein shakes).

The first few months, I have gained about half an inch on my arms. But I completely stopped growing just recently. It feels like no matter how hard I try nothing is working. I have tried to "shock" my muscles by doing different routines and variations but nothing seems to get me going.

Now I am very discouraged and unmotivated. All the bodybuilders tell me a bunch of BS that completely contradict other theories and it’s really making me frustrated. Everyone is telling me to "get to know my body" but no matter what I do it feels like nothing is working.

Basic Workouts:
MON: Biceps- 3 Exercises , 5 Sets, 6-8 reps.
TUES: Triceps- " "
WED: Shoulders " "
THURS: Back 5 Exercises, 5 Sets, 6-8 Reps.
FRIDAY: Chest " "
SAT: CARDIO (15-30 MIN)
SUN: CARDIO (15-30 MIN)

What am I doing wrong? I don’t even know what I am doing because I’m listening to a bunch of BS from everyone..

But serious bodybuilders out there… please help…

It really is about knowing your body. It may just be that you need to take it lighter for a week to get your body to recover fully. This is something that took me a long time to learn. Rest is really the key. Every 5th week I go light low volume to let myself recover and that is what took me from where you are to where I am right now. Another thing thats just as important is eating more. If your gaining weight it is a lot easier to put on muscle mass. Also make sure your sleeping enough.

I have a good diet, great workout program, and I get adequate sleep. I was wondering what supplements would help aid in my overall muscle growth and help cut BF. I already take ON whey protein, and i have a bottle of Creatine Mono., but i find it upsets my stomache. What else could I add to my supplement regimine? Im going to have some money and I want to take advantage of it and use it to buy supplements(and stock up on chicken;P ).

I will probably be posting other bodybuilding questions on Yahoo, so watch my channel. Thanks!

Push your self with lifting and hard exercise. And vitamins should help you too. Stop taking that stuff if it gives you belly aches. Eat lots of protein! GOOD LUCK! Mickey