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Old 06-03-2008, 01:12 AM   #1 (permalink)
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Workout schedule?

Sorry must be a lot of these around here. So anyways I been trying to whip myself into shape.
AGE: 18
WEIGHT: 137.5
HEIGHT: 5'7"
any other info I need to input here? Well.. I'm interested in learning muay-thai and I wanna look fit. I don't wanna be buff but rather CUT. I used to work with a guy who was a daily person who worked out and he threw me a schedule which looked like this.

Schedule:
Before Work Out:
-Eat more than you will burn during your workout.
-Drink gatorade and eat some fuits.
-Work out an 30 minutes to an hour after eating.

During Work Out:
-Warm up with push ups, and pull ups.
-Stretch arms and shoulders.
-Do 4 sets of 4-6 reps with a heavy weight.
-Atleast 2, maybe 3 exercises for trcieps and biceps.
-Rest 1-2 min. between sets, keep the intensity up.

After Work Out:
-Stretch immediatley.
-Drink some gatorade and eat some fruits.
-Take a protein shake within an hour of working out.

**Special notes:
-PROTEIN! You need protein to build muscle back and make it bigger. Atleast 1-1.5 grams per pound of body weight (example: 150 lbs.=150-225 grams of protein a day).

I want to work on my abs, chest, tricepts, biceps.

any input/tips?

thanks MMAFs.
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Old 06-03-2008, 02:52 AM   #2 (permalink)
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If you're looking to make huge strides, you've got to do more than two exercises per body part (especially if they're isolation exercise). Try to include as many compound movements as possible when selecting and making your routine. An ideal set range would be from no less than 3 sets to a maximum of 6 sets per body part.

Abs are just like any other body part except a lot harder to showcase. Work them as you would like any other region, do cardio, and keep a healthy diet.

Something that worked for me when I started bodybuilding was doing a lot of supersets. In order to maximize your workout, do one set after another.

Example:

-Dumbell Flat Bench Press 3x10.

-Barbell Bench Press 3x6-8. (Immediately after you finish your dumbell bench press, put those suckers done, and get ready to do some more work. Take a fifteen - twenty five second rest and breath! Pump these out 6-8 reps out ASAP!)

-Incline Push Ups 3x15-20 (Right after you finish the Barbell Bench Press, hit some Incline Push Ups on that same flat bench you used. Create a suitable angle and pump these bad boys out)

Worked great for me. Within a matter of three weaks, my triceps & chest regions increased significantly in terms of mass & pure strength.

Good luck, bro.
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Old 06-03-2008, 03:29 AM   #3 (permalink)
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Lift heavy and do squats and deadlifts.
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Old 06-03-2008, 07:05 AM   #4 (permalink)
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protein isnt all you need to build muscle, you also need calories
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Old 06-03-2008, 09:52 AM   #5 (permalink)
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I don't know what you eat normally, but here are some rules of thumb:
  • Eat enough proteins. It would be good if your every meal included a good protein source.
  • Stick to carb sources with a low GI. If you must eat fast carbs, do it in the morning or before a training session (just like the fruits and gatorade you already have).
  • Eat many times a day instead of stuffing yourself completely just a couple of times a day. It would be good if you eat six times a day or more. This is important both for not gaining fat and for retaining muscle mass.
  • In the evening before you go to sleep, avoid carbs, especially fast carbs. However, you should eat proteins before you go to bed.
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Old 06-04-2008, 12:04 AM   #6 (permalink)
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ohhh thanks, I really didn't know we were suppose to avoid carbs LOL I thought otherwise, and ate as much as possible.

Thanks guys! I'll get working on this and post up results...... as it builds.

Thanks again!!
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Old 06-04-2008, 12:07 AM   #7 (permalink)
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Worked great for me. Within a matter of three weaks, my triceps & chest regions increased significantly in terms of mass & pure strength.
Pure strength? That's false info. You don't gain strength from supersets or sets with 8+ reps, that's called muscular endurance and hypertrophy.
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Old 06-04-2008, 02:50 AM   #8 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Pure strength? That's false info. You don't gain strength from supersets or sets with 8+ reps, that's called muscular endurance and hypertrophy.
It's not false. Really, if it works/worked for me to increase my overall strength and physique, then why do I care what's the 'politcally' correct term? Gaining size in both the triceps & chest departments along with putting up my best bench press numbers didn't come over night as I slept, buddy. In a matter of a month, 135 lbs wnet from 90% of my ORM to 70% of my ORM.
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Old 06-04-2008, 05:28 AM   #9 (permalink)
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I really didn't know we were suppose to avoid carbs LOL I thought otherwise, and ate as much as possible.
Maybe I wasn't really clear about it. I don't mean you should avoid carbs during the day, just late in the evening. What you should do is to eat a lot of high quality carbs, and not so much sugars.
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Old 06-04-2008, 07:13 AM   #10 (permalink)
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Quote:
Originally Posted by LAOS View Post
ohhh thanks, I really didn't know we were suppose to avoid carbs LOL I thought otherwise, and ate as much as possible.

Thanks guys! I'll get working on this and post up results...... as it builds.

Thanks again!!
carbs = energy so if your training hard carbs are needed
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