Need Help With My Routine

[BronxBombers]

I finally got myself motivated to get serious about working out. I started working out this week and decided to workout either 3 or 4 days a week with a day in between each day to rest my muscels so they can grow. Since I can't have a day in between for 4 days a week workout should I workout 3 days a week? Im focusing on my arms only im trying to get big strong arms. I have been working out 30-45 minutes a day with no rest except the time while im switching to my next workout. Can someone tell me if that is enough workout time. I am 6 foot and weigh 160 pounds. If you have any tips for getting big strong arms and gaining weight please tell. I don't choose what I eat for dinner but if you got a eating routine for breakfest lunch and side meals that will gain me weight I could use the help. Thank You

 

[6.8SPC]

Calories

Bro you need to EAT. Your metabolism is probably super fast so you need to get high calories in daily. Pick up a good weight gainer or use muscle milk to help make it easier. Training wise, a MWF split with weekends off is perfect for hardgainers like yourself as it provides plenty of rest. I would definitely look into HIT training doing only one work set to failure as this is probably best for your recovery ability. You said you are focusing on your arms, why? Do compound lifts like squats, deadlifts, and bench presses and you will grow everywhere, your back, legs chest, etc. Big arms will just be a 'side effect' lol. The most important element is TIME, this won't happen overnight so be prepared to be patient and keep grinding out the eating and training. Take advantage of the search function to find diet ideas but look I helped you out with two really good threads to get you started. These threads are both found in the 'Articles' section. ~Peace

http://www.professionalmuscle.com/forums/showthread.php?t=1158

http://www.professionalmuscle.com/forums/showthread.php?t=21302

 

[Kcm3000]

Lift heavy, eat before and after you work out. try to get in more than 3 meals. pack up some brown baged lunches if you have to its going to make all the differrence in the world. german volumne training is said to be pretty good. and you need the rest on the weekends so it might be a good program for you to try. its very taxing on the nervous system so get your rest and eat well and you will see the gains your lookin for like 6.8sec said it doesnt happen over night. goodluck

 

[oldfella]

I finally got myself motivated to get serious about working out. I started working out this week and decided to workout either 3 or 4 days a week with a day in between each day to rest my muscels so they can grow. Since I can't have a day in between for 4 days a week workout should I workout 3 days a week? Im focusing on my arms only im trying to get big strong arms. I have been working out 30-45 minutes a day with no rest except the time while im switching to my next workout. Can someone tell me if that is enough workout time. I am 6 foot and weigh 160 pounds. If you have any tips for getting big strong arms and gaining weight please tell. I don't choose what I eat for dinner but if you got a eating routine for breakfest lunch and side meals that will gain me weight I could use the help. Thank You

Bro here is some of the best advice here, the others have given excellent advice also. We all want big guns but the key to big guns lies with the rest of your body. Like legs! Train your legs hard and the rest of your body will grow like a weed. Do as suggested, the big three lifts. Squats, deadlifts and bench work for chest. Add some arm exercises and you will get what you want. Like the others have said, eat,eat,eat! But seriously, nail those legs hard and you will earn yourself a powerful, thick, dense looking body that will send normal men into hiding and have women crawling all over you!

 

[tkav1980]

hte best advice i can give you is be well rounded. what i mean by that is your goal might be huge arms but to get those you need to train properly and train your whole body. if you onle have 3 days a week to work out try this split, its what arnold used when he was competeing.
day 1 chest back quads abs
day 2 rest
day 3 arms shoulders hamstrings calvs
day 4 rest
day 5 chest back quads abs
day 6 rest
day 7 arms shoulders hamstrings calvs
if your just starting to work out dont overtrain this routine shouldne take more that an hour to an hour and 15 min the way arnold did it was to superset that means he would do something like this on day one.
lat pull down then right over to the bench to bench press then right back to the pulldowns. if you have any questions about the routine pm me id be glad to help. and the more you eat the more you grow but eat clean. good luck

 

[seabee6923]

I agree with tkav1980. My whole goal this summer was BIG LEGS. I have accomplished great strides towards my goal. My legs are stronger than ever. To do this I would lift them twice a week. This was my routine. Some say it was over working my muscles, but I had great gains with it. Also, you have to eat A LOT. You should be focusing on eating as much as lifting. 50-50 or even 40-60 eating vs. lifting focus factor.


Mon: Legs (Squat, Deadlifts)
Tues: Chest (Incline, Flat)
Wed: Back & bi's (Pulldown, Rows)
Thurs: Shoulders & Tri's (Military, Up right Rows)
Fri: Legs (Squat, Deadlifts)
Sat: off
Sun: off

My workouts were only 30 minutes. I didn't stay long at all. Get in and Get out. With no screwing around or bullshitting. Good luck.

Remember: Protein shake Morning, Noon, Post Work out & Bed. I would also include anytime you eat if at possible.

 

[oldfella]

Well said Oldfella! seems the hardest thing to convince people of though. You have to be a satist on legs day!! (every single week) It is the hardest workout, the least fun, and you never hear other guys say "Look at his legs" LOL ..but seriously it is the most important part of bulking up or being in top physical condition.

HAHAHA, that's a good one. I actually do get a lot of guys at my gym saying "How do you get your legs to look like that"? I tell them to come to the gym on leg day and I'll show you! I also tell them to bring a wheelchair for after! HAHAHAHAHA. Leg training is one of the most hated days on anyone's training schedule. it is brutal, it hurts and in many cases makes you sick on the day, until you get used to the pain. But it is half of your physique. training them very hard pushes your body to the edge of it's limits. It will shunt your endocrine system into overdrive and make the rest of the body stronger and thicker.