Barbell Dumbbells Grip
Barbell Dumbbells Grip
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Is this a good workout schedule to gain muscle?
Can someone tell me if this is a good routine to gain muscle mass? Is there anything i should add or change. I am 16 years old
Monday: Shoulders and Abs
Seated Dumbbell Press
Side Raises
Planks
Crunches
6 inches
Tuesday: Back and Biceps
Wide Grip Pulldowns
One arm dumbbell rows
Reverse grip pulldowns
standing barbell curls
hammer curls
incline dumbbell curls
Wednesday: Chest and Triceps
Close Grip pushdowns
lying dumbbell extensions
bench press
inclined bench press
dumbbell flyes
Thursday: Legs and Abs
Leg Press
Leg extensions
leg curls calf raises
planks
crunches
6 inches
Nick, not bad! But consider taking the advice of all of my male bodybuilder friends and concentrate on legs. Legs not only contain the largest muscle groups in your body, but a strong leg foundation will prime your whole system for anabolism and fat loss. You might want to consider NOT running or doing any leg-intensive cardio, but instead walking 1-2 miles twice per week, and otherwise adopting a circuit training schedule on your torso workout days. Further, you might want to consolidate two torso days and add an additional leg day. See below for more detail.
A really good visual guide to bodybuilding: http://www.scribd.com/doc/17735660/Bodybuilding-Muscle-and-Fitness-101-Workouts
TOP 3 CLINICALLY EFFECTIVE SUPPLEMENTS FOR MALE MUSCLE ANABOLISM
1) 3g GABA post-workout - http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA quadruples growth hormone levels.
2) Creatine solution during resistance training - http://www.ncbi.nlm.nih.gov/pubmed/18708688 - Creatine supplementation during resistance training increases intramuscular IGF-1 independent of dietary routine.
3) 1g calcium carbonate daily - http://www.ncbi.nlm.nih.gov/pubmed/15755856 - We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth, resulting in greater stature and bone mineral acquisition.
MORE TIPS FOR MAXIMUM MUSCLE HYPERTROPHY
1) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
2) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
3) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours.
4) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
5) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
6) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
7) Learn the basics of training if you haven't already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
9) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results
LEG TRAINING TIPS
1) Work out your legs twice per week: i.e., have two leg days.
2) On the first leg day, hit them hard with the following: squats (Smith machine is ok, though a barbell balanced on your shoulders over a rack that can catch it if it falls is ideal) 3 sets of 10, deadlifts (don't hurt your back by bending at your waist; instead, do deadlifts squat style, by bending your knees and hips) 3 sets of 10, and leg press 4 sets of 10. Follow these with two different types of calf exercise, 3 sets of 15-20 each, where you squeeze at the top of the motion and slowly relax during the eccentric phase over several seconds. Take your time on calves, or they won't respond. Finish up with leg extensions 3 sets of 10 and leg curls 3 sets of 10.
3) Rest for a full 72 hours after your first leg day. I.e., no cardio and no weights involving your legs. It's a good idea to take a full day or two off any kind of physical activity after this hard leg day, to avoid overtraining and catabolism.
4) On your second leg day, do plyometrics or jump training involving burst movements. Google plyometrics if you're uncertain here, and watch some videos, or check out the plyometrics session(s) of P90X. Follow this with two different types of calf exercise as before, and then some stretching.
5) Don't run or jog much, if at all. Instead, walk 1-2 miles 2x per week for light cardio, and also mix in circuit training techniques during your torso weight training days.