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2004/10/08, 10:03 AM
...this is a double post (this one in the correct section). I've shortened the details, but the full post is http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=2&t_ix=1042
Hi!
I'm wondering if this community could help me out with figuring out a good regime.
I want to put on some bulk, especially in my arms and upper body. I've been working out 3 times a week (MWF) at the University gym, where I have free access, and this is my current regime.
Horizontal Chess Presses*
90-95% max weight 8 reps * 3 sets
100% max weight 1 set, as many reps as possible
Preacher Bicep Curls
90-95% max weight, 8 reps * 3 sets
100% max weight 1 set, as many reps as possible
Forearm curls**
90-95% max weight, 8 reps * 3 sets
100% max weight 1 set, as many reps as possible
...and...that's it (so far)
So I've got two questions, one for my routine, one for nutrition:
Routine:
I've got about an hour to workout, that includes warmup. This should be ample time, as I have heard (and agree) that the most effective workouts are <30 minutes. My biggest concern is chest and forearms. Everything else is secondary. What other exercises can I do? How should I change my workout for the better? I don't enjoy the 'hardcore bodybuilder image' with gigantic muscles. The difference is between the image of a bodybuilder and the image of a world class sprinter, if you know what I mean.
Nutrition:
This is a standard Protein vs. Creatine question, as I'm running on a student's budget. I have heard that, when faced with choosing one or the other, protein is the way to go, although the two substances are not in direct competition, but compliment each other. I can spend some more for Creatine, but I'd rather not if the gains are not substantial.
What I mean is that, given my workout (3 days a week, relatively short), how effective will Creatine be? I have heard that it is extremely effective for those bodybuilders that work out a lot, so my guess would be that, since I'll only be modestly working out, the difference between creatine use and no creatine use in less intensive workouts will not be worth the cost.
*(not sure what these are called, resembles bench presses but sitting up on a 'chair')
**(barbell behind back, palm facing backwards, curled upwards)
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