Jump to content

Workout Thread for Guys/Men


Guest AmoreS2

Recommended Posts

Guest AmoreS2

Workout & Diet for Guys/Men

sport-body-abs-muscle-fitness-model-male

Hey guys so I wanted to make a thread about working out here. It seems that a lot of you are confused on what to train and how to train.
Firstly, if you want to gain muscle, the most convenient and often most effective way to work out is to do a 3 day split. The 3 day split consists of 1 day of shoulders/chest/triceps, 1 day of back/biceps and 1 day of legs. You can mix in some cardio after these workouts if you wish. But if you are a hard gainer then you should minimize the cardio as much as possible. 
The exercises you should do for each of the 3 day split routines are as follows:


Shoulders/chest/triceps
Assuming that most guys here want bigger chests & shoulders as well as big triceps, here is what you should do:
1. Decline bench press (or dips) X3 (rest between sets = 30seconds)2. Military press (seated or standing) X3 (rest between sets = 30seconds)3. Incline bench press X3 (rest between sets = 30seconds)4. Lying laterals X3 (rest between sets = 30seconds)  h ttps://www.youtube.com/watch?v=fQbaBjF1NVc   (copy+paste into URL bar, get rid of gap between h&t in https)5. Lateral raises X3~5 (minimal rest between sets <10 seconds) - DROP SETS (but need to change this around every now and then) h ttps://www.youtube.com/watch?v=HJG-gvG2N5E (copy+paste into URL bar, get rid of gap between h&t in https)

Note: each set should be 8-12 reps to maximize sarcoplasmic hypertrophy. For myofibrillar hypertrophy (strength training), aim for 3-5 reps.For lateral raises, the number of reps can be increased to 12-20 because this exercise relies on you to do it until fatigue. Drop sets mean that once you've done that exercise at a certain weight until fatigue, you immediately move on to a lower weight and do the same exercise until fatigue, and so on. This will maximize sarcoplasmic hypertrophy. 
If you don't feel tired after this then you are doing it wrong. If you do it properly, you'll feel like you can't lift your arm up. Most people don't know how to do lateral raises properly. So the links will show you how to do them properly. The key is form, not the amount of weight you use. You will naturally progress to higher weights as you use the correct form. 

Back/biceps

1. Chin ups X3 (rest between sets = 30seconds)2. Bent-over barbell row X3 (rest between sets = 30seconds)  h ttps://www.youtube.com/watch?v=9efgcAjQe7E (copy+paste into URL bar, get rid of gap between h&t in https)3. Lat Pulldown X3 (rest between sets = 30seconds)4. Seated cable row X3 (rest between sets = 30seconds) 5. Bicep curls (OPTIONAL) X3~5 (minimal rest between sets <10 seconds) - DROP SETS (but need to change this around every now and then) 
Note: each set should be 8-12 reps to maximize sarcoplasmic hypertrophy. For myofibrillar hypertrophy (strength training), aim for 3-5 reps.Bicep curls are optional because exercises 1~4 utilize biceps as well (both heads). You should only do bicep curls as a finisher if your arms are thin and really want that extra bulk on your arms. For bicep curls, the number of reps can be increased to 12-20 because this exercise relies on you to do it until fatigue. Drop sets mean that once you've done that exercise at a certain weight until fatigue, you immediately move on to a lower weight and do the same exercise until fatigue, and so on. This will maximize sarcoplasmic hypertrophy. 

Legs

A lot of people skip legs but this is a huge mistake. Especially for guys, muscular legs help with other exercises such as in stabilization during bench presses. 
1. Squats X3 (rest between sets = 60seconds)   h ttps://www.youtube.com/watch?v=Dy28eq2PjcM (copy+paste into URL bar, get rid of gap between h&t in https)2. Leg press X3 (rest between sets = 60seconds) 3. Lunges with barbell or dumbbells X3 (rest between sets = 60seconds)4. Standing calf raises X3 (rest between sets = 30seconds) 5. Leg Extension X3~5 OPTIONAL (minimal rest between sets <10 seconds) - DROP SETS (but need to change this around every now and then) 6. Hamstring curls X3~5 OPTIONAL (minimal rest between sets <10 seconds) - DROP SETS (but need to change this around every now and then) 

Note: each set should be 15-30 reps to maximize sarcoplasmic hypertrophy (EXCEPT for squats). For squats to 5-8 reps. For myofibrillar hypertrophy (strength training), aim for 8 reps.Why are reps higher for leg exercises? Because the legs are adapted to endurance hence in order for sarcoplasmic hypertrophy to happen, they need to do more work in order for anaerobic respiration and other physiological changes to take effect on leg muscle fibers. Leg extensions and harmstring curls are optional because exercises 1~4 utilize the quads and hamstrings. You should only do exercises 5-6 as finishers if you feel that your legs are too weak/skinny. 

I will add some dietary & lifestyle tips later. 

Link to comment
Share on other sites

Archived

This topic is now archived and is closed to further replies.

×
×
  • Create New...

Important Information

By using this site, you agree to our We have placed cookies on your device to help make this website better. You can adjust your cookie settings, otherwise we'll assume you're okay to continue..