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2004/06/24, 04:24 AM
Hi, I just started working out again and I need some help. I was in Track & Cross Country in High School and I already have great leg muscles, so I'm trying to focus exclusively on my upper body, since there is a glaring difference in lower to upper body.
In the past I have never been able to gain significant upper body mass. I need some guidance on which supplements are essential for this, also when they should be taken, etc. I also need some tips on exercises that are a must to gain mass in triceps, biceps, and chest.
I also need instruction on when to measure my arms and chest(before or after exercise) to get an accurate size measurement.
Right now I am under the impression that your chest and triceps require 48 hours to recover from a workout, and your biceps require 24 hours to recover. Based off these ideas, I curl for my biceps every day Mon-Fri. I bench among other exercises on MOn, Wed, and Fri to work out my triceps and chest. I also run/walk 3 miles every day to lose wieght (I need to lose about 20 more lbs).
If anyone is willing to talk through IM, my AOL name is jasonavina, and my MSN e-mail is jasonavina@hotmail.com
Thanx for any guidance...
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2004/06/24, 04:58 AM
you cant lose weight and build muscle the same time pick with one and stay with it, if your trying get toned try building up muscle first then later on when you have your "sufficient amont" you may want to lose excess fat. also i wouldnt do bicep curls every day what ever your goals maybe
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2004/06/24, 09:43 AM
I would probably want to lose the wieght first since the majority of it is located in my love handles and stomach. Is this the way to go, or should I focus on gaining muscle first?
Am I right in my assumption of the required resting time for these muscles?
Thanx
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2004/06/24, 09:57 AM
Hi javina, I would suggest filling your profile.
Aswering to the resting time for each muscle group, you should take around 48 hours between each workout. It seems to me that you might be over training your biceps, and if you keep doing it everyday you won't be gaining any mass. Remember that we build muscle when we rest and based on a good diet, not while working out. Try working out your chest and shoulders on Mon and Thu... and back and arms on Tue and Fri... also focus on compound exercises for gaining mass...
For the measurement issue, I usually measure myself once a month, and I do it first thing in the morning (obviously before workout). I feel that if you measure yourself after working out might not give you accurate measurements because of the training intensity of that day can be harder or lighter, thus modifying your increases.
I would also suggest not jogging everyday.... do your cardio 3 times a week (Mon Wed Fri for example) if your goal is to gain muscle mass...
Finnally, concerning the supplements issue, I would only suggest creatine and a good protein shake post workout... Take creatine before and after your workout for the fist week (5 grs each time - about a rounded teaspoon), and then follow only 5 grs post workout for about 6 to 8 weeks. Your PWO shake should be consumed half immediately after your workout and then sip the rest of it for the remainder of the hour.
If you have any more questions, please feel free to ask or e-mail me.
Hope this helps.
-r.
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