Reply
Results 1 to 5 of 5
  1. #1
    Registered User apetrov2002's Avatar
    Join Date: Dec 2021
    Age: 52
    Posts: 3
    Rep Power: 0
    apetrov2002 is on a distinguished road. (+10)
    apetrov2002 is offline

    Fairly new to bodybuilding and need advice.

    Hi, im a 19 year old ex skinny nerd that has gained a few kgs of muscle from the past 4 or so months of going to the gym.
    To be exact i was 60kgs standing at 170cm and i am 79kgs at the same height now but ive ran into a big issue.
    Due to my lack of experience and knowledge ive been basically doing the same workouts on repeat in a cycle of 2 days work one day rest for a few months.
    While it has made a significant difference in my body recently i noticed that while my muscles recover alright, my ligaments and joints are not recovering as well so ive been looking into changing my workout routine to something more optimal for muscle growth. I would really appreciate it if you guys could give me some advice on how i should change it and details like that.
    Reply With Quote

  2. #2
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,757
    Rep Power: 13779
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by apetrov2002 View Post
    Hi, im a 19 year old ex skinny nerd that has gained a few kgs of muscle from the past 4 or so months of going to the gym.
    To be exact i was 60kgs standing at 170cm and i am 79kgs at the same height now but ive ran into a big issue.
    Due to my lack of experience and knowledge ive been basically doing the same workouts on repeat in a cycle of 2 days work one day rest for a few months.
    While it has made a significant difference in my body recently i noticed that while my muscles recover alright, my ligaments and joints are not recovering as well so ive been looking into changing my workout routine to something more optimal for muscle growth. I would really appreciate it if you guys could give me some advice on how i should change it and details like that.

    Can u post your training routine and weights? Sets/reps/rest intervals


    Also, what you typically eat..
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  3. #3
    Registered User apetrov2002's Avatar
    Join Date: Dec 2021
    Age: 52
    Posts: 3
    Rep Power: 0
    apetrov2002 is on a distinguished road. (+10)
    apetrov2002 is offline
    Originally Posted by coachcalande View Post
    Can u post your training routine and weights? Sets/reps/rest intervals


    Also, what you typically eat..
    i have 2 jobs so what i eat pretty much depends on where i am but i try to eat at least 4x a day mainly just grill from wherever im at and some rice . about the routine its literally just one day upper body and training everything as close to muscle failure as possible and one day legs then rest. for upper body day i usually do - lat pulldowns 3x10 cable rows 2x10 1x12 and flys 3x10 then i do bicep curls 3x10-12 lateral raises 3x10 and tricep cable pulldowns again 3x10 and lastly i do shoulderpress 3x10 overhead dumbell tricep raise 3x10 and cable bicep curls 3x10. atm im prioritizing upper body since ive had years of lower body training with kickboxing and whatnot so my legday is not rly worth mentioning. rest intervals are usually between 60 and 90 secs with bigger rest between excercise sets
    Reply With Quote

  4. #4
    Registered User apetrov2002's Avatar
    Join Date: Dec 2021
    Age: 52
    Posts: 3
    Rep Power: 0
    apetrov2002 is on a distinguished road. (+10)
    apetrov2002 is offline
    Originally Posted by coachcalande View Post
    Can u post your training routine and weights? Sets/reps/rest intervals


    Also, what you typically eat..
    weights:
    lat pulldowns-45 then 50 then 55
    cable rows are 3 sets of 35
    flys are 45 then 50x2
    bicep curls are with the ez bar and are 21.5kg with the bar
    lat raises are 10 kg dumbells
    tricep is 20kg then 22.5 then 25
    shoulderpress is 15kg dumbell x2 then 17.5
    OH tricep is 12.5
    cable curls are 15 then 17.5 x2
    Reply With Quote

  5. #5
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,757
    Rep Power: 13779
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Here’s one option:

    As you see the sets and reps- Adjust the weight as necessary to train as hard as possible with good form in all assigned rep ranges.


    Mondays and Thursdays

    Chest/Back/Shoulders

    Bench Press 3-4 sets 5-8 reps.
    Incline press 3-4 sets 6-10 reps.

    Row 3-4 sets 6-10 reps
    Wide grip lat pulldowns 3-4 sets 6-10 reps

    Shoulder press 3-4 sets 5-8 reps
    Upright rows 3-4 sets 6-12 reps

    ———++++++++

    Tuesday and Friday
    Squat 3-4 sets 5-8 reps
    Leg press 3-4 sets 6-12 reps
    Leg curls 3-4 sets 8-15 reps

    Barbell curls 3-4 sets 6-10 reps
    Triceps pushdowns 3-4 sets 6-10 reps


    Focus on two handed compound exercises and get stronger at pushing and pulling.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com