Since I am rather new to the muscle-gain thing, I thought it might be easier to type up the two workouts that I'm doing at the moment. I'm really wanting to focus on my chest and shoulders with the idea that other muscles like the biceps and triceps will grow accordingly - I can focus on them at another time when there are enough support muscles in place. It would be silly to have big biceps but no chest, that would be weird.
I will say it now that I accept comments and criticism but just know that I'm teaching myself how to put on muscle since I don't have enough money for a personal trainer or the gym.
So first up here is my chest workout. The workout template came from here but has been modified slightly for gaining not toning. Modifications were also made if equipment was not available.
WarmUp - PushUps, Upright dumbbell press, Bench Press
Arnold Press - 5 @ 8 + 2 Upright Press
Bench Press - 5 @ 8
Dumbbell Flyes - 5 @ 10
Pullover - 5 @ 8
And this is my shoulder workout, template taken from here. This workout had to be modified a fair bit since I don't have a machine.
WarmUp - PushUps, Front Barbell Raise, Bent Over Dumbbell Raise
Barbell Front Raise - 5 @ 8
Dumbbell Front Raise - 2 @ 10
Standing Dumbbell Side Raise - 5 @ 8
Seated Rear Dumbbell Lat Raise - 4 @ 8
Bentover Row - 2 @ 8
Dumbbell Shrug - 5 @ 12
Now, I'm not really sure why I've decided to make the reps per set so different for each exercise but I hope it works. I'll probably use this as a personal guide since I can't remember all the exercises...
Sunday, November 14, 2010
Saturday, November 6, 2010
Creatine Loading
Fitness training is an important part of maintaining a healthy lifestyle. Sure, you can get away with a walk to the bus stop as your daily/weekly exercise. But if you have a slow metabolism, you will more often than not, need to raise the heart rate more than just what it is at walking pace to keep a good figure - if that's what you want of course.
Being skinny for so long, I've made several weak attempts to gain weight but no noticeable changes have occurred. I'm almost certain that I have one of those fast metabolisms. One where I can eat 2 cups of rice for dinner with a generous serving of peppered steak, and be hungry about 3 hours later before I go to bed. I've never understood how this works or if it is actually my metabolism which is the reason for me never gaining weight. Growing up and being served with rice as the side of choice to my steamed veges and meat, is it possible that my body has just become efficient at breaking down these carbohydrates?
This time, I will try something different. Using some YouTube advice from InstructionalFitness and a little bit of the old fashioned just eating more, I'm hoping to put on some pounds. I've had 1kg of Creatine Monohydrate lying around for a few months and I'm using the destructions on the back as a guide as how I should use it with my muscle program. I've tested it out a few times but I've never done the proper 'loading' and then uptake after training schedule.
Today is the 6th day of the loading program which entails 1 heaped teaspoon mixed into juice, 4 times a day for 1 week. I've been training this last week and have noticed some maximum muscle push increase which is what it's meant to do. 95% of Creatine in the body is in skeletal muscles and it increases the formation of Adenosine triphosphate. ATP is required for some very important, energy intensive, cellular function. Have a look at Wiki if you want to know more. Warnings on the label and on the web do say to be careful though as administering it at the wrong time could cause diarrhoea and other displeasing effects.
There are suggestions that it is not suited to persons who have asthma or bad liver, but I am unsure how this has been tested. I have been mainly focusing my training on the upper body - chest, arms, and shoulders. If I were to set a goal for now, it would be to be able to bench 50kg for at least 8 reps, this sounds reasonable. Long term goal is just to keep fit in case I need to do some work on a farm for some work experience. Best to be prepared than not at all.
Being skinny for so long, I've made several weak attempts to gain weight but no noticeable changes have occurred. I'm almost certain that I have one of those fast metabolisms. One where I can eat 2 cups of rice for dinner with a generous serving of peppered steak, and be hungry about 3 hours later before I go to bed. I've never understood how this works or if it is actually my metabolism which is the reason for me never gaining weight. Growing up and being served with rice as the side of choice to my steamed veges and meat, is it possible that my body has just become efficient at breaking down these carbohydrates?
This time, I will try something different. Using some YouTube advice from InstructionalFitness and a little bit of the old fashioned just eating more, I'm hoping to put on some pounds. I've had 1kg of Creatine Monohydrate lying around for a few months and I'm using the destructions on the back as a guide as how I should use it with my muscle program. I've tested it out a few times but I've never done the proper 'loading' and then uptake after training schedule.
Today is the 6th day of the loading program which entails 1 heaped teaspoon mixed into juice, 4 times a day for 1 week. I've been training this last week and have noticed some maximum muscle push increase which is what it's meant to do. 95% of Creatine in the body is in skeletal muscles and it increases the formation of Adenosine triphosphate. ATP is required for some very important, energy intensive, cellular function. Have a look at Wiki if you want to know more. Warnings on the label and on the web do say to be careful though as administering it at the wrong time could cause diarrhoea and other displeasing effects.
There are suggestions that it is not suited to persons who have asthma or bad liver, but I am unsure how this has been tested. I have been mainly focusing my training on the upper body - chest, arms, and shoulders. If I were to set a goal for now, it would be to be able to bench 50kg for at least 8 reps, this sounds reasonable. Long term goal is just to keep fit in case I need to do some work on a farm for some work experience. Best to be prepared than not at all.
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