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2006/05/03, 10:54 AM
guys . . .im kinda new here . . .im ard 1.72cm and 70kg . . .i have been training for ard nearing to 1mth . . .i go to the gym on every alt days . . .every time i go i will firsty train my chest follow by shoulder den arm den abs . . .i spent ard 2hr every time . . .n i also drink protein shake . . .all i wanna know is tat im i training correctly n how long would need to haf a lean body shape . . .pls help mi . . .cause i dont see ani visible result yet . . . pls help!!!
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2006/05/03, 09:00 PM
Visible results take a long time to happen....at least half a year...watch the slight strength gains, pounds lost or gained, etc...
Your training is incomplete....
where's the back and leg exercises?
I highly suggest you do freeweights and focus on squats, deadlifts, chin ups, dips, bench presses, military presses, etc....always choose BIG exercises over smaller ones...
try this
3 sets of 5 reps
Day1
Deep Squats
Chin Ups
Dips
Day2:
Military Presses
Pull Ups
Bench Presses
Day3:
Deadlifts
Bent Over Rows
Sit Ups(hold additional weight or increase difficulty of exercise if u can do more than 5)
pick weight you can do 5-8 reps....whether you go to failure....ie pick weight u can do for 5 reps...depends on how you're feeling on any given day....always do 1-2 light sets 30-50% 1rm for 15 reps...
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2006/05/04, 07:43 AM
thks man . . .i really need tat. . .sry for ur time too . . .5-8reps is it meaning tat 1 reps of 10 or wat ?
n wat u mean by 'always do 1-2 light sets 30-50% 1rm for 15 reps... ' den wat i do on dae 4 5 6 7 . . .
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2006/05/04, 02:39 PM
Before doing heavier weights on any exercise do 1-2 light warm up sets....with weight you can handle for 30+ reps....but only do 15 smooth reps to warm up your muscles with that weight....then pick weight you can do for 5-8 reps....but only do 5 reps on each working set...so in other words you can pick a weight where u leave a bit of gas in the tank...some days you feel stronger so you can add a bit of weight while other days you can slightly reduce the weight...depending on how you feel...
good luck
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2006/05/05, 07:18 AM
2 hr is way to long though
1H15 is really a maximum is you wanna bulk
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