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2007/07/09, 07:37 AM
This one mainly applies to those of us in this forum that are in their teens (that being said , it's a bit one sided , male orientated) , however it' still has some interesting points for all readers. I wont post it word for word , but i will lay down what they are trying to say and the exercise/diet plan.
They state that because the tesosterone in teenage males is at the highest it will ever be in their lives , it's the perfect time to begin bodybuilding as you can get some of the fastest muscle mass gains in your life. Not only this but the extra tesosterone apparently allows you to recover at a very fast rate.
The workout:
DAY 1: chest , shoulders and triceps
Incline Dumbbell presses 3 sets (x) of 8-12 reps
Dumbbell Flyes 3 x 10-12 reps
Military Press 3 x 10-12 reps
Lying triceps extensions/skullcrushers 3 x 10-12 reps
dumbbell pullovers 2x12-15 reps
cable pushdowns 3 x 12-15 reps
single-arm dumbbell extensions 3 x 10-12 reps
DAY 2:
BACK AND BICEPS:
Chinups 3 x 10-12
dumbbell rows 3 x 10-12 each arm
seated rows 3 x 10-12
standing barbell curls 3 x 10-12 reps
seated alternate dumbbell curls 3 x 10-12
seated concertration curls 2 x 12
DAY 3:
QUADS , HAMS , CALVES AND ABS:
*compound movements -- pick one per workout
*smith machine squats 4 x 10-20
*hack squats 4 x 10-20
*front smith machine squats 4 x 10-20
lying leg curls 3 x 10-12 reps
standing leg curls 3 x 10-12 reps each leg
standing calf raises 3 x 10-20 OR donkey calf machine 3 x 10-20
knee raises 3 x 10-20 OR hanging leg raises 3 x 10-20
bench crunches 3 x 10-20
The "weight-gain diet" --- note : I'm assuming this is meant for teens who are bone skinny/underweight , probably not a good choice if you want to lose bodyfat , however i bet one of the more qualified bodybuilders on this site can say wether that's true or not. :
MEAL 1 > 5 whole eggs , two slices whole wheat toast with jam or natural peanut butter
MEAL 2 > Protein shake , bar , or RTD , cup of mixed nuts
MEAL 3> Turkey and cheese sandwich on whole-wheat , baked potato , salad
MEAL 4> Protein shake, bar , or RTD , four tablespoons of peanut butter
MEAL 5 > 340g steak , baked potato or cup of rice , two cups of vegetables
MEAL 6 > protein shake , cup of mixed nuts.
would be great if we could get a discussion going about this.
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2007/07/09, 08:39 AM
I'd move away from workouts taken from bodybuilding mags as they are utter crap...
I'd do a lot less volume, higher intensity, and more compound oriented workouts...whether your goal is bodybuilding or something else....
Personally the best results I made to my physique was when I was lifting really heavy 1-5rm range....using basic compound lifts...even though my main goal was strength oriented....
the physique changes depend much more on nutritional aspects...
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2007/07/09, 08:47 AM
I think the diet is a little over-reliant on protein shakes. They're a good supplement but shouldn't take the place of real food if you can help it.
Toss a chicken breast, or a can of tuna instead of one of those protein shakes. Real food is better if you have the ability.
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2007/07/09, 09:52 AM
don't you think the diet is a little excessive? It looks like you'd put on a fair bit of body fat in the process , then again like i said before , it was probably designed based around underweight teens with high metabolisms.
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2007/07/09, 08:28 PM
I've heard and read somwhere...for 80-90% of population full body workouts...will give you better results than a bodybuilding "split."
People just think bodybuilder do it..shouldn't the average joe?
3 tri moves and 3 bi moves....but not many compound moves and nothing under 10 reps.
I like day 3...hack squats, smith machine front or back squats..no free weights?
I agree with menace...they just told some guy to write somthing to feel space in the mag...in between the supplement ads.
Sad sad..
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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