NEW GUY HERE! Hoping to get some advice on muscle gain and toning

  • WkA93

    Posts: 259

    Dec 11, 2012 12:20 AM GMT
    Hey guys i just joined RJ and I'm just hoping id get some help with my workout routine.

    Generally I am looking at 4-5 days of body building with 2 days of running in between.
    Its 15 min. intense HIIT runs so not gonna lose that much muscle.
    and bodybuilding days usually involve just one big muscle group + one small muscle
    (example chest n triceps).

    My diet's pretty good but i need cardio to kinda bring me down below that annoying 10% fat border =P

    I just wanna know if you guys have any tips you could give me while Im at it.

    How many reps/sets u do?
    Pre/post workout tips?

  • Puppymuncher

    Posts: 163

    Dec 11, 2012 1:46 AM GMT
    For me, swimming was a great way to get the abs to show. Full body workout too.

    I'm certainly not the most knowledgeable guy on this, but I think if you're looking to bulk, try to do 3-4 sets per exercise with like 5-10 reps. That's what I go for. Personally, I like to start at a lower weight and work my way up, like 20 more lbs each rep. Listen to your muscles, if they're not sore at the end of a set, you're not working hard enough.

    I just do like 10 mins of cardio pre workout. And take a protein shake post.

    Hope that helps.
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    Dec 11, 2012 2:00 AM GMT
    Eat a lot, but no sugar or complex carbs. Lots of protein
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    Dec 11, 2012 5:48 AM GMT
    Calories. Make should you have an abundance of carbs for training, along with good fat, and protein. DO HIIT. Train for sarcoplasmic hypertrophy. Sleep. Repeat.

    Post workout, during the golden hour, make sure to push a minimum of 30 to 50 grams of sugar / simple carbs to upload glycogen, along with about 30 to 50 of complex carbs, and about 30 to 50 of good protein. Make sure you have MCT oil, fish oil, peanut butter, and flaxseed oil. You want to make sure you're getting enough fat...especially poly and mono saturated fats for good cardiovascular health (you want to keep your HDL as high as possible.) Fiber, either via a fiber supplement, or via stuff like oatmeal / high fiber foods, is good, too, and bind with LDLs to pull them out and lower your LDL count. No need for holistic / organic...that's just marketing crap.

    If you have insurance, go get a complete metabolic panel with resting glucose, a testosterone (your doctor will know the right one), and a thyroid test. This will make sure everything is in line, and catch anything...early..that might be a problem later.

    There are computations you can research for base metabolic requirements, nutrient ratios, heart rates, etc. As a general rule, without exogenous androgen, you should be able to gain about 1.5 pounds a week without too much trouble. With carbs, you'll bring on a bit of water, and get fuller, think better, and be able tor train harder, and longer, etc...that's all expected. You can throw in creatine, if you want, and some L-glutamine.

    Research sarcoplasmic hypertrophy, read up, and experiment on what works best for you.

    It's usually a good idea to avoid some of the energy drinks, although, some caffeine will enhance your workout performance, without much adverse affect. Make sure you stay cool (it can markedly improve your performance. I.e., don't be a moron and wear sweats and a cap in the gym.)

    Some energy drinks are really nasty, in that they'll torque up your blood pressure, cause problems with your prostate and adrenals, and, in general, just flat ass are not good for you.

    Different folks recover, and make gains, at different rates. You have to find what works best for YOU. It's not something that can really be prescribed by someone in Cyberspace. Let common sense prevail.

    It's all in the recovery, and...the calories.