work out plan

royale9 SG

monday
squats 3x5
deadlifts 1x5
bench press 3x5
dips 2x8
chin ups - to failure

wednesday
squats 3x5
military press 3x8
penday row 3x8
dips 2x8
chin ups - to failure

friday
squats 3x5
deadlifts 1x5
benchpress 3x5
dips 2x8
chin ups - to failure

whenever i manage to complete the sets for the exercise, i will add weight

i'm aiming to gain mass... will the above help?

roughly how many months to see the effect of my training

kindly advice - thanks

OPT SG

what are the tempo, rest periods etc.

royale9 SG

sorry sorry don quite understand tempo...is it the speed u do the exercise? i do it real slow.. like for squats.. 3 secs up then 3 secs down..

but rest period is abt 3-4 mins between sets.. and maybe 5-8 mins between exercises... but after i finish the 1st 3 exercises i will rest for like abt 10mins before i do my dips 2x8 , rest another 5 mins, then chin ups to failure..

Marco_Simone SG

You might wanna have 1-2 backoff sets of higher reps(8-10) for each exercise…if you wanna have more mass.

OPT SG

to much rest at the wrong times.

How long have you been training?

What is your age?

What is your current weight?

Target Weight?

Please list your diet.

royale9 SG

hmm... higher reps (8-10) for mass.. ok noted. thanks

oh.. how long shld my rest time be?

been training for 2 weeks only

i'm 21 this year..

current weight 63 kg aiming for 70-75kg, height 1.78

as for diet... i read that have to eat 6 meals a day but i'm eating like 4-5 meals a day

anyway its as follows:

meal 1 - 2 eggs, 2 glasses of milk and protein shake

meal 2 - oat meal or sometimes just noodles from outside.

meal 3 - rice, vegetables, chicken or pork and sometimes eggs

meal 4 - rice, vegetables, chicken or pork and sometimes eggs and eat at least 2 kinds of fruits. ( apples, pears, watermelon, etc)

meal 5 - oat meal and 1 glass of milk

Thanks for the advice

Marco_Simone SG

Something like 4 sets of 5 followed by 2 sets of 8-10

your meal plan ah,you can incorporate 1 litre of HL milk into your diet if you are not into protein shakes..

royale9 SG

icic.. seems like i've to do quite alot of sets..

any advices on the rest periods between sets, exercises?

the above work out plan shld be ok rite?

Marco_Simone SG

I think u do too many exercise liao

How abt this???

Squat-4x5,2x8
Bench-4x5,2x8
Row4x5,2x8

Deadlift-4x5,2x8
Military press-4x5,2x8
Chin up-4xfailure

rest=2 mins between sets and exercises

dranoel maxwell SG

hey was thinking why don’t we post our own workout plan for in this forum for everyone to give tips on?

Marco_Simone SG

i am doing the routine in the post before yours.

royale9 SG

hmm..I have some questions...

when do you start introducing isolation exercises into your training schedule? eg.. hammer curls, fly overs(there are just an examples, haven started doing yet)

and wat will happen if the rest time between sets and exercises is too long?

royale9 SG

hey.. bro marco some things to clarify please

.. just now i went to the gym to do the sets and exercises u recommended.

i can't hit the 8 reps for the last 2 sets.. quite shag out after completing the 1st 4 sets of 5 for the exercise... wat shld i do? continue with the same weight until i can hit 8 reps or lower the weight 1st?

here's wat happened:

Squats 5, 5, 5, 5, 4, 3

bench press 5,5,5,4,4,3

rows 5,5,5,5,8,5

lol... i don't know wat happened to the last set for the rows.. totally exhausted i guess.

and u r right.. after i finish the whole thing.. don even have strength to do pull ups.. manage a couple only

Marco_Simone SG

oops,forgot to tell you,the last 2 sets you must lower the weight until you can reach failure at Rep No 10.

royale9 SG

oh!

hahaha

ok.. thanks!

OPT SG

You should not be training like this if you have only just started training two weeks ago.

First - lower body should be bodyweight exercises only - or at least mostly and if you do load on an exercise keep it very sub-max.

2 working sets will be enough for now.

2 weeks 12 reps
2 weeks 8 reps
2 weeks 6 reps

Tempo should be 2-1-2-1 (total control)

Your diet sucks - you need much more protein than you are consuming.

Where's your flexibility program?