Gonna get huge

[chucknorris]

Oct 4, 2009 5:34:26 GMT -5 @ken said:

Once I get home and shit I should take some pics my goal is to be in decent shape by the end of january when I start a new school. I should have my plan and shit with some pics within the next week or too I'm going to go on a colon cleanse and a detox for a week or two I heared its supposed to help a bit.

can you go into more detail about the colon cleanse and detox? hows does it correspond with bodybuilding?

[ken]

Cleanse is to just get my body to flush out all the toxins and shit. I woke up today sore as fuck but after I drank a protein shake I started to feel better so maybe I'll work out today in a hour or two.

[Calli]

Ok man, I just read your plans for your routine, and theres a few things you should consider.

1) Don't workout 7 days a week. This is ridiculous. Muscle building is half working out and half resting. You NEED TO HAVE REST DAYS. The best splits are 3 days a week or 4 days a week. These give your muscles time to recover, because muscles grow when they are resting, not when they are being worked.

2) Don't do 10x10 splits! Alek has already said this, but it needs repeating, this many reps will mean you will be using a tiny weight and you will get no progress. Do 3 sets of each exercise. Within those sets it is ok to do 10 reps, but it is better to increase the weight and do 5-8 reps.

If you do don't take notice of these points and keep going with your workout plan, you will be overtrainining. This means that because your muscles are constantly being broken down, and not having time to recover, you are constantly taking two steps back and one step forward. Overtraining will mean that you will make extremely limited progress, or possibly even lose muscle strength and mass.

3) To find out which weight you should be using, try doing a set with your planned amount of reps. If the weight is too low, you will finish the reps but could still do more. If the weight is too high, you will not be able to finish the set. With the perfect weight, you will just complete your reps, and not be able to manage any more. This is only a guideline however, and it doesn't matter if your weight is a little too high or low.

Best wishes for your training, Calli

[ken]

Going 4 days a week. Arms,shoulders and abs 2 times a week and chest,back and legs another 2 times a week.

[Alek]

awesome.

[Rusty]

Dude you sound pretty motivated, you'll do well. Some tips though, don't be too nazi with your diet. It's ok to eat more laxed, your a teenager, your metabolism will clean it up half the time. That doesn't mean you should have mcdonalds everyday, but if you hit it too hard you'll hate it and quit in a month. Also, the 10x10 sets will probably give you size. It's really popular with german bodybuilders apparently, I was thinking of putting that somewhere in my program but I'm pretty with with the way mine is looking. Its ok to workout 7 times a week, a lot of people will tell you that your body needs time to recover, but your the best judge of that. If you feel sore on a body part, don't hit it again. If you feel like you can do more, do it. If your feeling overtrained, it's ok to take a day or two off. Your the best judge of how much and how hard you should workout so don't feel like if you don't follow a program perfectly, you'll be crap.

Also, for tone, lift 2-5 reps at 80% of your 6 rep max, as many sets as you can. I used to take the high rep approach, but it really didn't do much for me. The routine I just mentioned worked a lot better, and it made it brought my max bench up to 100 kilos (sounds low but I'm 5'6 at 65 kilos at 4% bodyfat). Trust me on this one, it's amazing.

Good luck man ! The best piece of advice i can give you is to be good to yourself, working out is great. Torture isn't as fun haha.

[ken]

Update so I have a meal plan and a workout plan written up here it is

Meal Plan

Meal 1 breakfast (8-9 am)
Oatmeal, a banana and a protein shake

Meal 2 after workout meal (10 am)
Protein shake and a cup of trail mix

Meal 3 lunch (12 pm)
Turkey patty and steamed veggie

Meal 4 dinner (3-5 pm)
Chicken,shrimp or fish and a salad

Meal 5 snack (5-6:30 pm)
Protein Shake


Then my workout plan is

Monday - Chest,back and abs
Tuesday - Arms,shoulders,abs and legs
Wednesday - rest day take my dog for a walk
Thursday - Chest,back,abs
Friday - Arms,shoulders,abs and legs
Saturday - rest day walk dog
Sunday - rest day walk my dog

[Alek]

dont drink 3 protein shakes, 2 is good enough.

And do you go to school lol?

[ken]

Nope not till January

[Alek]

why lol

[ken]

I moved and shit

[ken]

Update. After one week I can see and feel a huge difference its only a matter of time now since I have a mesomorphic body I can gain and cut at the same time.