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2003/12/14, 10:07 PM
Ok here it goes i signed up for a wight gaining program. I'm 6'1 and wirght 140lbs. My exersize is supposed o be circulated within 3 days
DAY 1
Machine Incline Presses
SET REPS
1 20
2 15
3 12
4 10
Machine Flat Bench Presses
1 16
2 14
3 12
4 10
Front Dumbell Raises
1 20
2 12
3 11
4 10
Standing Lateral Raises
1 20
2 16
3 15
4 14
Lying Triceps Extensions
1 20
2 16
3 14
4 12
Dumbell Kickbacks
1 20
2 14
3 12
4 10
Machine Crunches
1 15
2 15
3 15
Hanging Leg Raises
1 15
2 15
3 15
From what i read before. A person who wants to gain weight should do heavier weights less times.however here it is shown that i should do more reps which mean lighter weights. Another Question. I have also read that ther should be 1 exersize/ body pard and here i see like 3/body part. ANd the last Q I also take Muay Thai(kickboxing)That is a lot of cardio what should i do or not do in order for it not to conflict with my program
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2003/12/14, 11:10 PM
Honestly, without getting scientific, up the weight and keep the reps between 6-12. If you can lift the weight more than 12 times with ease, than add more until getting that last rep is almost impossible. Trust me, this how you find you threshold. Along with gaining size comes a change in eating habits as well, especially since you are doing that much cardio(you can still gain size while maintaining a cardio schedule, as long as its not crazy amounts of cardio). I say this because you need to increase your caloric intake...appx. 225-250cals per pound of body weight. This can vary from person to person so see how it works for you. Another answer to one of your questions is: working out more than one body part per workout can be a little much on your muscles and their ability to recover. What I mean by body part is chest, back, legs, and shoulders. (some days I'll do calves with chest, but not my entire legs with chest...get my drift?). I hope I made this clear. Good luck.
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If you joined the powers of TSMD and 7707Mutt, it would equal that of a freight train!
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2003/12/15, 06:21 AM
Now that's alot of calories! I'm sure that was a typo. More like 20-25 calories per lb of bodyweight. Should be good, nutritious foods (not junk). In other words, eat alot but eat good. Search the message boards for diet information.
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2003/12/15, 09:54 AM
Please fill in your profile, because it will help us to help you more. This is a beginning type program, and may be the reason you were given this if you put in your fitness profile that you were a beginner. Remember, everyone has to start somewhere.
Remember, another thing, the first "set" of reps in your program, like 20's, are simply warmup reps. The next set is an acclimation type set, a bit heavier, but jsut to acclimate your body to ok, heavier weight is coming. Then next two sets should be working sets, and follow as Jdelts says. If 12 is too easy, you should be straining on your last few, if not, then increase the weight till you are.
Calories per lb. if you are trying to gain a good number is 18-20. Try this and stay there for a while, let the weight gain happen here till it stops. Then if you want to gain more, up your calories by about 250 per day or so, for a slow, controlled gain. Again, follow the same procedure.
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If you don't stand for something, you will fall for anything....
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