Weightlifting Advice

[Warik]

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Anyways, our trainer, Marcello, has created a program that has us working out five times time a week lifting the same weight, doing a circuit of every body part each day. Now, like I said, I know very little about working out, but everything I do know says that this is entirely wrong if the goal is to build muscle. What do the 2+2 experts think of Marcello's advice?

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Marcello's advice sucks because your muscles need time to recooperate between workouts. Think of a cut healing. If you cut yourself on Monday, do you think the cut is going to heal up if you keep re-opening the wound every single day of the week?

If your goal is for muscle building in the bodybuilding sense, then never work out a major muscle group more than twice in a 7 day period. Personally, I do each once a week.

Mon: Chest & Tris
Tues: Legs
Wed: Back & Bis
Thurs: Traps, Shoulders, and Abs

Ugh. Tomorrow is back day.

I hate back day.

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P.S. Admins: We need a Fitness Forum. We don't want the world thinking that all [censored] players are fat slobs, do we?

[IronDragon1]

Mmmm....free weights

[Colonel Kataffy]

This is why Costa Ricans aren't known for bodybuilding.

Your gonna want to work a particular muscle group 1-3 times a week, with rest in between. Do several excercise for each muscle group and use enough weight so that you can only finish between 5 and 8 reps.

[leehrat]

6'2 220 10%bf here so i'll weigh in..

just a horrible workout plan. circuit training of the type you described is for women. i like a 5x/week plan of:

1: chest/tris
2: back/bis
3: legs
4: shoulders/abs

mix in 3-4 sessions of 30-45 min cardio btwn 60-70% of heart rate max and that's at least a good maintenance schedule. it would help a bit more to know your goals in greater detail. since you seem to be bulking, know that you will inevitable gain some fat while putting on muscle (sans gear, but that's for a different thread). make sure and eat >30 g protein every 3-4 hours (~6 meals/day) and scale back the cardio in inverse correlation to how much mass you'd like to put on.

and lose your trainer because he sux. hit up google for specific exercises i'm too lazy

[leehrat]

oh and someone else said 5-8 reps but i disagree 8-10 for mass (which is what is important unless youre entering powerlifting comps.)

[Blarg]

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oh and someone else said 5-8 reps but i disagree 8-10 for mass (which is what is important unless youre entering powerlifting comps.)

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You couldn't possibly say what's important for somebody else.

[jakethebake]

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6'2 220 10%bf here so i'll weigh in..

just a horrible workout plan. circuit training of the type you described is for women. i like a 5x/week plan of:

1: chest/tris
2: back/bis
3: legs
4: shoulders/abs

mix in 3-4 sessions of 30-45 min cardio btwn 60-70% of heart rate max and that's at least a good maintenance schedule. it would help a bit more to know your goals in greater detail. since you seem to be bulking, know that you will inevitable gain some fat while putting on muscle (sans gear, but that's for a different thread). make sure and eat >30 g protein every 3-4 hours (~6 meals/day) and scale back the cardio in inverse correlation to how much mass you'd like to put on.

and lose your trainer because he sux. hit up google for specific exercises i'm too lazy

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Well it makes perfect sense that these beginners hsould jump on the same plan as an experienced lifter that's 6'3 220 and 10% bf. [img]/images/graemlins/tongue.gif[/img]

[leehrat]

thats irrelevant. the plan he has given you will add no mass. my plan (and someone else echoed it) is solid for all shapes. don't [censored] around with that faggy crap.

[jakethebake]

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thats irrelevant. the plan he has given you will add no mass. my plan (and someone else echoed it) is solid for all shapes. don't [censored] around with that faggy crap.

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Brilliant.

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thats irrelevant. the plan he has given you will add no mass. my plan (and someone else echoed it) is solid for all shapes. don't [censored] around with that faggy crap.

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Hey tough guy, I have a circuit plan that would make you puke your lights out. Google meltdown training.