Need help on workout plan.?
I weight 120lbs 5'6" and would like to gain 10-15lbs. I like to have some muscle on the chest, triceps, and thighs. Here's my exercise plan. 3 ti...
I weight 120lbs 5'6" and would like to gain 10-15lbs. I like to have some muscle on the chest, triceps, and thighs. Here's my exercise plan.
3 times per week (M,W,F) on pullup (inside and outside), bench press (inside and outside) with 3 sets each, total 12 sets, with 3-5 reps per set. Mainly, I have a bench press at home and a pull-up bar.
Tue., Thurs. I will work on the legs, doing squats only.
I drink N-Large with 6 scoops (approx. 800-900 calorie, about 80g protein). I try to eat at least 4-5 meals per day.
Do you think the workout plan is good for me?
Again, I don't want to gain crazy muscle mass, just extra 10-15lbs of muscle on chest, arms and thighs. Thanks for the advise.
I don't intend to gain crazy mass, if in 3-4 months, I gain 5lbs, that's awesome.
Oh, in addition I train on tiger claws kungfu so I should practice Tue and Thursday on my fingers since I'm doing 5 fingers pushup, and eventually go to 4,3,2 and 1 finger.
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check this web site out:
http://www.bodyforlife.com/exercise/weighttraining.asp
Check with your doctor or a trainer at your local gym. They can give you pointers.
Considering that you’re just using just a pull-up bar and a bench press, your program isn’t bad.
I’d throw in some dumbbell flyes as well as presses for the chest, and maybe alternate some push-ups for the presses once in a while because varying your routine is important.
You need to hit the same muscles from different angles, so any variation that you can come up with is a good idea. Limited equipment makes this more difficult. If you stay with the lifiting, I would consider investing in more equipment so that you can accomplish this very thing; for instance, leg extensions are very good for the quads, and also good for the knee joints. Leg presses are another example; they’re a variation of the squat but hit the muscle differently. A lat machine is a mult-purpose piece of equipment that can be used for the back, biceps, triceps, shoulders (I couldn’t be without one).
Consider varying your flat bench press with an incline, and an incline flye. Try a squat variation by doing one leg at a time, holding onto a chair or something to maintain balance.
Don’t always go heavy (3-5 reps is “heavy” — more weight, fewer reps). Heavy is needed for building muscle mass, but can be hard on joints, so vary your routine occassionally with a lighter weight and more reps (12 to 15 reps; obviously, you can’t do this with a chin bar — there’s that equipment thing again)
Another item to keep in mind; never jerk your weight up or down. This leads to joint injuries. Make a smooth, slow movement up, and down. You’ll find that the weight that you’re using just got heavier, and you may have to back it off some. Do that if you need to. If you get carried away with how much weight you’re lifting, you’ll undoubtedly push it, which means that you’ll jerk the weight up, and eventually you’ll jerk one time too many, and later wonder why you have that funny pain in your elbow/knee.
Good luck. The primary ingredients in a workout are some background knowledge, and tenacity. You have to stick with it and make it a part of your every-day routine.