7 Responses to “What is a good workout routine to build muscle mass? sets with which machines and the days?”
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Bodybuilding Exercises and Workouts
Solid Bodybuilding Exercises and Workouts | Gain Lean Muscle and Lose Fat
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February 9th, 2010 at 11:58 pm
do 6 sets of 6 on every exercise
arms one day
chest the next
day off
legs and shoulders then repeat use the max amount of weight you can for the 6 sets of 6
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February 10th, 2010 at 12:45 am
do heavy weight with fewer sets, have a chest day where you do bench press then also work the smaller muscles around the chest like shoulder and triceps that day then the next day do back /bi’s a good starter for back is deadlifts, rows, and then have a leg day where you do squats, lunges….etc machines
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February 10th, 2010 at 1:04 am
walk run climb stares even run up them go to park for the monkey bars and do chin ups and the ground push ups bike in open air.
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February 10th, 2010 at 1:15 am
stretching and massages as much as possible.
Along with some good sprinting
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February 10th, 2010 at 1:55 am
run 6 miles on monday morning. then tuesday bench press 50 pounds 25 times. then wednesday do 100 sit ups. then thursday do 50 push ups. friday jog 3 miles,30 pull ups. then saturday 20 pushups,pull ups and run 2 miles. Then sunday u rest.
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February 10th, 2010 at 2:17 am
take BSN NO-Xplode 20-30 mins before each time you work out…
Here is my personal routine:
Mondays (chest, Biceps, tricepts)
Bench (4 sets)
Incline Bench (4 sets)
Decline Bench (3 sets)
Pulldowns (Triceps,machine, 4 sets… pyramiding the last set)
or
SkullCrushers (4 sets)
21 (biceps, curl bar, 7 full reps 7 half reps high, 7 half reps low) (4 sets)
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Tuesday (Traps, Shoulders)
Arnold Presses (traps) (4 sets)
Butterflies (4 sets)
Military Presses (4 sets)
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Wednesday (REST
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Thursday (back, legs)
Deadlifts (4 sets)
Bent over Rows (4 sets)
Squats (4 sets)
leg curls (lying on stomach) (3 sets)
Calve (cant remember what its called… but youre holding weights at shoulder height while going up and down on tip toes) (4sets)
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Friday (See Monday)
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Sat (Party)
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Sun (Get rid of hang over)
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if you wanna work on abs then interject ab work outs in 3-4 of the training days… or on a non training day
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You work out so I know that you know PROTEIN is IMPORTANT!!!
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Take Creatine if youd like… I like it…. EAS has a great one….
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BSN No-Xplode… "It will change your life"
trust me…
References :
http://www.bodybuilding.com/fun/index.html
live by this website… great prices and extremely fast shipping as well
February 10th, 2010 at 2:27 am
You should include 2-3 resistance workouts every week. Each workout should start with a warm-up of at least 10 minutes. The warm-up will involve low intensity activities such as walking, jogging, stationary bike or other cardiovascular exercise. The main idea is to increase core body temperature which will, in turn, warm up the muscles and joints preparing them for more intense exercise. A proper warm-up is NOT going to the gym and doing 10 minutes of abdominal exercises before starting a set of bench presses or barbell curls. Next the workout should include 30-45 minutes of muscular strength and endurance exercises. The most beneficial and time efficient way of completing these exercises is to perform them in circuit fashion. This entails alternating between lower body and upper body exercises that stress both muscular strength and endurance. The goal should be to complete 4-8 total sets for each large muscle group (chest, back and legs) and 3-5 total sets each for the smaller muscle groups (shoulders, arms and abdominals). The workout should finish with a 10 minute cool-down to help bring the heart rate and core body temperature back down to resting levels. The cool down involves a low intensity exercise (walking) and stretching.
The following is a sample of a free workout routine know as the circuit training resistance workout. It is assumed that the participant has access to a gym or health club and is familiar with each exercise on the list. The exact number of reps performed will depend on your age, gender, exercise history and fitness goals. More advanced exercisers may complete more than one circuit lap in any given workout. This type of workout should never be done on two consecutive days to ensure adequate muscle recovery.
Warm-up 10 minutes
Squat 15 reps
Push-ups 10 reps
Leg Curl 15 reps
Seated Row 10 reps
Lunge 15 reps on each side
Crunches 25 reps
Leg Extension 15 reps
Seated Dumbbell Military Press 10 reps
Calf Raise 25 reps
Wide Grip Pulldown 10 reps
Leg Curl 15 reps
Incline Dumbbell Press 10 reps
Reverse Crunches 15 reps
Triceps Pushdown 10 reps
Seated Dumbbell Biceps Curl 10 reps
Cool-down 10 minutes
Additionally, the general fitness enthusiast should add 3-4 aerobic workouts each week to their free workout routine. Many personal trainers, fitness books and web sites recommend aerobic workouts to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your free workout routine. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. You are burning calories just not the right ones. As your exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn.
Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go.
A simple way to measure exercise intensity is to calculate your maximum heart rate. This is done by subtracting your age from 220. Training zones can then be determined by taking percentages of this maximal number. The ideal range for fat burning exercise is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your heart rate quite easy.
Here is an example of putting the formula for maximal heart rate to work for a 50 year old individual:
220 – 50 = 170
170 = maximum heart rate
60 % of 170 = 102
70 % of 170 = 119
Fat Burning Workout Intensity = 102-119 beats per minute
If you do not have a heart rate monitor available you can measure your rate of perceived exertion. A low-intensity fat burning exercise will allow you to speak in full sentences while exercising. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are exercising at too high a level and should decrease the intensity accordingly.
Finally, a word on nutrition. Weight loss is a simple formula. Burn more calories than you take in and you will lose weight. For the majority of the population it is that simple. Many will claim that their metabolism is slow or that genetics and family history are holding them back. But if you watched these people around the clock you would find two common themes:
1) They don’t get enough exercise and
2) They eat way more than their bodies need (especially when no one is around)
http://www.fitnessdiet.info/freeworkoutroutine.php
References :
http://www.fitnessdiet.info/freeworkoutroutine.php