2nd Question - from skinnybone

skinnybone SG

Grateful if u could help me come out with a workout plan. I will print out and follow it.
ok, i work out 3 times a week. Now is something like that.

Chest---bench press, incline, pullover,combine with bicep
day 2---back exercise,tricep,(anyother thing that i could add in???)
day 3---leg,running,(anyother thing that i could add in???)

I have only 1and a half hrs to train. i also incoporate abs exercise for every session. My workout is alternate.

i would prefer to have some standard tablation so that i could print out and record down. I dun mind if people laugh at me. I like to see the consistency. my reps are usually 12 reps.

Question: Some said do many reps you cut your muscle while others said pump heavy weight you get muscles. Is it true.

Thanks for the sincereity and efffort for answering me. I am very grateful and thankful. In response, i will print out whatever valuable suggestion and stick in my book. I am not going for competition or big muscles. I just want reasonably nice muscles coz i like to gym.

Simon Dean SG

Read this article, written by my mod OPT(International strength and conditioning coach from NZ but residing in SG now)

http://www.optimumperformance.com.sg/article%20-%20movements.htm

Just use a different variety of reps/weights, rest periods and tempos.

I recco you this three websites to read from, free no bullsh!t info and the stuff there really works.

http://www.optimumperformance.com.sg/articles.htm

www.t-nation.com

http://coachjon.com/training-articles.htm

Imho, the 1 muscle per day day is a bit overrated.

galapogos SG

If you don't wanna hire a coach(and that's the best option provided he's a GOOD coach), I'd advise you to buy a book. Starting Strength comes highly recommended by many people but I've yet to read it. I'm currently reading the new rules of lifting and I think it's pretty good, though not perfect. Some of the things are a bit outdated already despite being a fairly recent book. That's how fast the fitness industry moves...

Anyway, NROL can be found at libraries if you want to have a taste...and I strongly suggest you do, plenty of good information there, and all in 1 book...better than you trying to scour the web for bits and pieces not knowing if they're even right or how they fit into the big picture.

manyu882 SG

there are some articles u can read them in bodybuilding.com

its very informative, and also it gives more idea to control your diet and workout

Simon Dean SG

Hmmm..bodybuilding.com has some good articles no doubt but it somehow caters to bodybuilders more..i tend to disagree more with some of the articles there as compared to t-nation though.

eagle SG

if you want to gain a bit of muscles, i suggest that running be minimal...

I would put biceps after back exercises and triceps after chest exercises because they are already well worked out before, and thus a little more workout on these minor muscles may just do the trick. Wink

It depends on how intense you train. It is possible that you can work 40 mins with a intense and heavy back workout, and you can just drop 'dead' after that...

Simon Dean SG

How advanced are most people anyway to just focus on one bodypart which many exercises are based on isolation.Most people just dont have the bulk yet.

galapogos SG

Doesn't mean it will be effective. There is a place for bodypart splits...but it does not lie with the beginner.

Xtrider SG

dun do chest and arms together….caz benchpress will use arms also, so cannot optimise the training…maybe chest and abs then back and arms/shoulders

eagle SG

It will be effective if properly done.

I agree that beginners do not need to emphasize on bodyparts. A general workout is sufficient for the initial stages. But the context of the statement above clearly does not suggest that.

skinnybone SG

Thanks to all bros...for your help. Coz my language abit of problem but have to take some time to digest the following url.

I will rearrange my workout according to bro..eagle and others that one should train and not stress similar muscle group.

I will be careful and not to worry coz i have been in gym for quite sometime but is just that pick up some and see some how some solid bodybuilders do their workout. nothing better than what i am having here with bros...here who clearly has a passion for beautiful body contours and fitness workout. Very informative.

Give me sometime to digest and come out with my new workout schedule. Beacause of my limitation in language a picture tell a thousand works. I was atrracted by the youtube video here who does a bench press. I did not know that the bar must rest closest to chest level. Hmm.. i thought just come down abit enough coz sometimes weigh to heavy.

Thanks for all the help.

Simon Dean SG

Well if you can achieve full rest of motion without any pain just go ahead.